Probiotics are live bacteria and yeasts that are good for our health, especially for our gut. These good bacteria have been shown to have numerous health benefits, such as improving digestion, boosting the immune system, and lowering the risk of certain diseases. However, there is one benefit of probiotics that is often overlooked – their positive impact on mental health.
The Gut-Brain Axis
The gut and the brain are connected through a complex network of nerves, hormones, and chemicals. This network is called the gut-brain axis, and it allows for bidirectional communication between the two organs. This means that the health of our gut can affect the health of our brain, and vice versa.
Studies have shown that gut bacteria can produce neurotransmitters and other chemicals that are important for brain function. For example, the neurotransmitter serotonin, which is responsible for regulating mood, is produced in the gut. In fact, the majority of serotonin in the body – about 95% – is produced in the gut.
Research has also shown that gut bacteria can influence the immune system, which in turn can affect brain function. This is because the immune system produces cytokines, which are molecules that can cross the blood-brain barrier and affect the brain. High levels of cytokines have been linked to depression and other mental health disorders.
Probiotics and Mental Health
Given the connection between the gut and the brain, it makes sense that probiotics – which can improve the health of the gut – would have a positive impact on mental health. And indeed, several studies have found that probiotics can improve symptoms of anxiety, depression, and other mental health disorders.
A review of 15 clinical trials found that probiotics had a significant effect on symptoms of anxiety and depression. Another review of 14 studies found that probiotics had a positive effect on mood and cognitive function.
One study found that a specific strain of probiotics –Lactobacillus helveticus and Bifidobacterium longum – reduced symptoms of anxiety and stress in subjects who were exposed to stressful situations. Another study found that a different strain of probiotics – Lactobacillus rhamnosus – improved symptoms of depression and anxiety in subjects with a history of mood disorders.
How Probiotics Work
So how do probiotics work to improve mental health? There are a few potential mechanisms at play.
First, probiotics can reduce inflammation in the gut and throughout the body. Inflammation has been linked to a number of mental health disorders, including depression and anxiety. By reducing inflammation, probiotics may be able to improve symptoms of these disorders.
Second, probiotics can reduce the production of stress hormones such as cortisol. This can help to reduce feelings of anxiety and stress.
Third, probiotics can produce neurotransmitters and other chemicals that are important for brain function. For example, some strains of probiotics can produce GABA, a neurotransmitter that has a calming effect on the brain.
Choosing the Right Probiotic
If you’re interested in taking probiotics for mental health, it’s important to choose the right type of probiotic. Different strains of bacteria have different effects on the body, so you’ll want to choose one that is specifically targeted for mental health.
Lactobacillus and Bifidobacterium are two genera of bacteria that have been shown to have a positive impact on mental health. Within these genera, there are numerous strains that have been studied for their effects on mood and cognitive function.
It’s also important to choose a high-quality probiotic supplement. Look for one that contains live, active cultures and has been tested for potency and purity.
Conclusion
Probiotics have numerous health benefits, including improving gut health and boosting the immune system. However, their positive impact on mental health is often overlooked. Thanks to the gut-brain axis, probiotics can improve symptoms of anxiety, depression, and other mental health disorders. When choosing a probiotic supplement, be sure to choose one that is specifically targeted for mental health and is of high quality.
