The Surprising Connection Between Probiotics and Mental Health
Probiotics, as you may already know, are live bacteria and yeast that are good for your overall health and digestive system. However, did you know that they also play a crucial role in your mental health? This may come as a surprise to many people, but research has shown a strong correlation between the gut and brain health, and the role that probiotics play in both.
Before delving into the details of how probiotics affect mental health, it is essential to understand the gut-brain connection. The gut and the brain communicate through the gut-brain axis, which is a bi-directional communication pathway between the central nervous system and the enteric nervous system. The enteric nervous system, also known as the “second brain,” is a complex system of nerves that controls the digestive system. It contains over 100 million neurons that regulate digestion, release hormones, and communicate with the central nervous system, which sends signals to the brain.
Studies have shown that the gut microbiome, a collection of trillions of microorganisms that reside in the digestive tract, plays a crucial role in the gut-brain axis communication. The gut microbiome produces neurotransmitters such as dopamine, serotonin, and GABA, which are chemicals that affect mood, behavior, and cognition. In fact, 90% of serotonin, which is a neurotransmitter that regulates mood, appetite, and sleep, is produced in the gut.
Now, how do probiotics come into play? Probiotics, when consumed in adequate amounts, can positively influence the gut microbiome by increasing the number of beneficial bacteria and reducing harmful bacteria. This leads to improved gut health and a stronger gut-brain axis communication, resulting in improved mental health. Here are some ways that probiotics affect mental health:
Reduces symptoms of depression and anxiety
Studies have shown that people with depression and anxiety have different gut microbiomes than healthy individuals. There is a significant reduction in beneficial bacteria such as Bifidobacterium and Lactobacillus and higher levels of harmful bacteria such as Clostridium and Escherichia coli in individuals with depression and anxiety.
Consuming probiotics, either through supplements or fermented foods, can increase the number of beneficial bacteria in the gut, leading to a reduction in symptoms of depression and anxiety. A meta-analysis of 10 randomized controlled trials showed that probiotics significantly improved symptoms of depression, anxiety, and stress.
Improves cognitive function
Probiotics have also been shown to improve cognitive function. Studies in rats and humans have shown that consuming probiotics improved memory and decision-making abilities. The improvement in cognitive function is thought to be due to the increased production of neurotransmitters such as acetylcholine and GABA.
Reduces stress levels
Probiotics have been shown to reduce levels of the stress hormone cortisol. Cortisol is a hormone that is released in response to stress and can have adverse effects on the body when released in excess. In a study of 75 medical students, those who consumed a probiotic-containing milk drink had lower cortisol levels and reported less stress and anxiety.
May reduce symptoms of autism and schizophrenia
Recent studies have shown a correlation between probiotics and the symptoms of autism and schizophrenia. Both of these conditions are associated with altered gut microbiomes. A study of children with autism found that supplementing with probiotics led to significant improvements in symptoms such as irritability, hyperactivity, and overall behavior. Another study showed that probiotics improved positive and negative symptoms of schizophrenia.
The Bottom Line
The gut-brain axis is a complex system that plays a vital role in our mental health. By consuming probiotics, we can positively influence our gut microbiome, leading to improved communication between the gut and brain and ultimately improving our mental health. However, it is important to note that not all probiotics are created equal, and not all probiotics will have the same effect on mental health. It is essential to choose a high-quality probiotic supplement or consume fermented foods that contain live active cultures.
If you are struggling with symptoms of depression, anxiety, or any other mental health condition, talk to your healthcare provider. Probiotics may be a complementary treatment option, but should not be used to replace any medication or treatment prescribed by your healthcare provider.
