The Surprising Ways Probiotics Can Enhance Mental Health
Most of us have heard of probiotics, the good bacteria that reside in our gut and help with digestion. But did you know that these tiny microorganisms can also have a big impact on our mental health?
What are probiotics?
Probiotics are living microorganisms that can provide health benefits when consumed in adequate amounts. They are often referred to as “good” or “friendly” bacteria because they help to keep our digestive system in balance by fighting off harmful bacteria.
The gut-brain connection
It might surprise you to learn that there is a strong connection between the gut and the brain that scientists refer to as the gut-brain axis. This connection allows the gut and the brain to communicate with each other through the nervous system, hormones, and other pathways.
Research has shown that disruptions in the gut microbiome, which is the collection of microbes that live in our gut, can have negative effects on our mental health. For example, a study published in the journal Gastroenterology found that people with irritable bowel syndrome (IBS) were more likely to experience anxiety and depression.
Probiotics and mental health
Now, here’s where things get really interesting: studies have shown that probiotics can help to improve symptoms of anxiety, depression, and stress.
For example, a study published in the journal Frontiers in Psychiatry found that people who took a probiotic supplement for four weeks had lower levels of anxiety and perceived stress compared to those who took a placebo.
Another study, published in the journal Nutrients, found that people who took a probiotic supplement for eight weeks had lower levels of depression and anger compared to those who took a placebo.
How do probiotics help with mental health?
Researchers are still trying to figure out the exact mechanisms by which probiotics improve mental health, but there are a few theories.
One theory is that probiotics improve the gut microbiome, which in turn affects the gut-brain axis. By promoting the growth of beneficial bacteria in the gut, probiotics may be able to reduce inflammation, improve neurotransmitter function, and boost the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of nerve cells.
Another theory is that probiotics may help to reduce the production of cortisol, a hormone that is released in response to stress. When cortisol levels are chronically high, it can lead to a variety of negative effects on the body, including increased inflammation and impaired immune function.
What are the best probiotics for mental health?
Not all probiotics are created equal, and some strains may be more effective than others when it comes to improving mental health.
One strain that has been studied extensively is Lactobacillus rhamnosus (L. rhamnosus). This strain has been shown to reduce anxiety- and depression-like behaviors in mice, and has also been shown to reduce symptoms of anxiety and negative thoughts in humans.
Other strains that have shown promise for improving mental health include Bifidobacterium bifidum, Bifidobacterium longum, Lactobacillus helveticus, and Lactobacillus plantarum.
Conclusion
Overall, the research suggests that probiotics can be a powerful tool for improving mental health. While more research is needed to fully understand the mechanisms by which probiotics work, there is enough evidence to suggest that adding probiotics to your diet may be worth considering if you are struggling with anxiety, depression, or stress.
As always, it’s important to talk to your healthcare provider before making any changes to your diet or supplement regimen.
Sources:
“Probiotics: What You Need to Know.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, 24 Jan. 2019.
Benton, David, et al. “The Impact of Probiotics on Mood and Cognition.” Neuropsychobiology, vol. 62, no.
