The Best 4 Bacterial Species For Mood Health
So taking into account both the scientific research and the concerns about survivability, my top 4 choices for best probiotics for mental health are Bacillus subtilis, Bacillus coagulans, Lactobacillus plantarum, and Lactobacillus rhamnosus. These strains have the best stability and survivability and have impressive results when it comes to the scientific research.
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It contains spore-forming Bacillus species, as well as the most robust Lactobacillus and Bifidobacterium species studied for mood. It also has patented bio-phage technology, plus prebiotic fibers. So, it is quite the specimen of a probiotic if I may say so myself.
How Our Resident Bugs Impact Our Brain
There are various ways our gut bugs can impact our brains but mostly we are impacted by the communication that occurs via the gut-brain-axis. This is basically a two-way communication system that occurs via the vagus nerve. Think of this nerve as a telephone line that runs from the gut to the brain and signals are sent along it in both directions.
You can learn more about how the gut and brain talk to each other in our blog post Nourishing your gut-mind connection during Covid stress.
Neurotransmitters Dopamine Noradrenaline Gamma
The neurotransmitters 5-HT, DA, NE and GABA have been implicated in the pathophysiology of depression. These neurotransmitters, which are either gut or brain-derived, have imperative roles in the systemic homeostasis and regulation of neural circuitsâ development and plasticity. Depletion in either of these neurotransmitters contributes to the development of various neuropsychiatric disorders including depression. Most antidepressants work by restoring the levels of monoamine neurotransmitters . The gut microbiota is involved in the modulation of neurotransmitters via either neural, humoral or immune-mediated pathways. Dysregulation and alteration in the gut microbiota have been found to impair the neurotransmitter circuitry . The vagus nerve is one of the crucial mediators between the gut and the brain via the neural pathway, which is involved in the regulation of neurotransmitters by the gut microbiota .
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Probiotics For Digestive Health
Healthy gut bacteria feed on fiber and some other prebiotic foods, so experts recommend that people eat a diet rich in high-fiber foods such as fruits and vegetables.
To improve digestion, choose probiotics known to support gut health, such as Lactobacillus and Bifidobacteria species. The L. rhamnosus GG strain, in particular, has many protective factors that may benefit gut health, for example, inhibiting the growth of some salmonella bacteria.
Taking a probiotic supplement will not always benefit a persons digestive health and should not replace a healthy lifestyle. People should ensure they are:
- eating a healthy diet
support vaginal and digestive health. This product contains 1 billion CFU of L.acidophilus, L. rhamnosus, and L. plantarum.
The company claims that Probiotic Pearls may protect against UTIs.
This probiotic contains softgel capsules. They are free from gluten and sugar, and do not contain artificial colors, flavors, or preservatives. However, this product is not suitable for vegetarians.
In Conclusion: Should You Add Probiotic Supplement To Your Routine
Probiotic supplements are made up of good bacteria. These good bacteria help the body in many ways, like fighting off bad bacteria when there is too much of it.
If you are someone who always suffers from constipation, give these probiotic supplements a go, as consistent consumption may keep you regular.
Throughout the years, countless studies have been done on probiotics. Through these studies, we now know how probiotic supplements help in the prevention of a lot of medical conditions.
Data supporting their role in other conditions are often conflicting, and more research still needs to be done, but probiotics have already proven their effectiveness ever since.
So, feel free to invest your hard-earned money in one of the probiotic supplements we have mentioned above. We hope you will be able to see the outcome for yourself.
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Psychobiotics Suppress Brain Inflammation
Inflammation is a natural healing mechanism.
But it can get stuck on, leading to inflammatory diseases such as allergies, arthritis, psoriasis, colitis, dermatitis, sinusitis, and any other health condition that ends in itis.
When chronic inflammation sets up in the brain, it can cause a host of brain-related disorders, including depression.
Good bacteria protect the brain from inflammation by keeping the levels of pro-inflammatory chemical messengers called cytokines in check.
High cytokine levels have been linked to mood disorders, depression, anxiety, memory loss, and cognitive disorders.
This important brain protein has natural antidepressant properties and acts like fertilizer to stimulate the formation of new brain cells.
So far, this effect from psychobiotics has been observed only in lab animals, not in humans.
Best Probiotic For Allergies
Probably the best anti-allergy probiotic strain is Lactobacillus paracasei.
L. paracasei has been shown to improve symptoms in subjects with hay fever across a number of studies. In adults with grass pollen hay fever, a fermented milk made using L. paracasei reduced nasal itching and congestion. In kids with hay fever, L. paracasei reduced nasal itching, sneezing, and eye swelling.
L. paracasei also reduces eczema, probably by strengthening the skin barrier and improving water retention.
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Who Should And Should Not Take Probiotics
Before taking any kinds of probiotics, it is best to consult your doctor or a pharmacist first to see if this product can help you. Those who have deficiencies in their immune system or are undergoing cancer treatment should not use probiotics without consulting their doctor first.
The most common species used in probiotics are the Lactobacillus or Bifidobacterium. Usually freeze-dried, the bacteria remain alive so, when you consume the probiotic, they make their way to your digestive system, where they warm up and become fully active.
Most probiotic supplements are available in drugstores, pharmacies, as well as in groceries and supermarkets. They come in different forms either as a capsule, a pill, a tablet, or as a loose powder you can sprinkle on the food you will consume. Either way, all of these are effective ways to consume probiotics.
In buying these probiotic supplements, you want the ones that clearly show a sell-by or expiration date. On the other hand, you do not want to consume one that is already expired. Dosages differ based on the brand you will buy.
Therefore, there is no known general recommended dosing. However, there are common dosages for adults ranging from five billion to ten billion colony-forming units per day. Usually, one dosage of probiotics per day is enough.
Tap The Power Of Plants And The Mediterranean Diet
One of the best plant-based diets to follow: the Mediterranean diet. It has the most evidence for promoting a healthy gut and playing a role in mental health, Nazarenko says.
Focus on adding fruits and vegetables, whole grains, and nuts and seeds to your diet. You can even take it a step further by concentrating on plant foods that promote GABA, the neurotransmitter that many anxiety medications work on, she adds. These foods include:
- Almonds
- Onions
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Purality Health Micelle Liposomal Probiotic
Purity Health Micelle Liposomal Probiotic is one of the most distinctive probiotic supplements in 2022. Purity Healths probiotic supplement shines because of its micelle liposomal delivery technology and its meticulously designed flagship probiotic bacteria strain, L. Rhamnosus.
This is one of the most researched and beneficial probiotic supplement ingredients available for proper digestive system support and gut health aid. Purality Health doesnt stop with a unique formulation of probiotic strains it also goes above and beyond with its RcME delivery system for optimal absorption and utilization of the beneficial bacteria. When combined with lactoferrin, an iron-binding protein, the micelle liposomal probiotics in Purality Health probiotic supplement can boost bacteria bioavailability to enhance the effects.
Because of its innovative delivery mechanism and high-quality ingredient sourcing techniques, the probiotic supplement comes from one of the most trusted companies today. It has a long history of producing top-quality supplements that genuinely yield results. This low-cost probiotic pill is easily one of the best probiotic supplements today and is priced at $54 for a 30-day supply.
The Mood Boosting Effects Of Various Species
Lactobacillus Rhamnosus, Lactobacillus brevis, Lactobacillus plantarum, Lactobacillus helveticus, Bifidobacterium breve, Bifidobacterium longum, Bacillus subtilis, Bacillus coagulans have all been studied for their antidepressant and anti-anxiety effects and appear to be the most important strains for brain and mood health.
Lactobacillus plantarum and Bacillus subtilis increase serotonin and acetylcholine production, supporting mood, memory and cognition.
Bacillus subtilis also increases dopamine and norepinephrine levels as well as reducing aggressive behavior.
Lactobacillus plantarum, Bifidobacterium longum increase brain derived neurotrophic factor or bdnf which promotes neuroplasticity and neuron health.
Lactobacillus plantarum decreased pro-inflammatory cytokines, and increased anti-inflammatory cytokines.
Lactobacillus helveticus and Lactobacillus plantarum lowered cortisol and other stress hormones which normalizes the Hypothalamus-Pituitary-Adrenal axis stress response and anxiety levels.
Lactobacillus helveticus was even compared to and SSRI and performed better than the drug at normalizing serotonin levels and reducing stress hormone levels.
Bifidobacterium longum has been found to reduce overexcitation of neurons in the gut which is related to glutamate excitotoxicity, a driver of depression and brain inflammation.
A Bacillus coagulans strain Lactospore was found to decrease depression in those with IBS and improve life satisfaction scores.
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Other Ways Probiotics May Treat Depression And Anxiety
There remains a myriad of ways by which probiotics and prebiotics may improve symptoms of depression and anxiety. Administration of the right probiotics can reduce inflammation, lower Substance P, deliver neurotransmitters to the brain, alter hormone concentrations, and reduce HPA axis activity. In addition, probiotics may repair intestinal barriers to improve nutrient absorption while simultaneously overtaking pathogenic bacteria the culmination of which may directly increase well-being.
Anti-inflammatory: Individuals with depression, anxiety, and excess stress often have simultaneous inflammation. Some experts believe that chronic, low level inflammation is implicated in the pathogenesis of many neuropsychiatric disorders. Interestingly, some research highlights that taking anti-inflammatory agents for depression may be an effective treatment.
In many cases, inflammation is perpetuated and/or exacerbated by the presence of pathogenic bacteria in the gut. This inflammation also facilitates increases in Substance P, a neurotransmitter associated with depression. Probiotics reduce pathogenic bacteria, decrease inflammation, lower Substance P and ultimately could improve mood.
Ultimately when someone is highly stressed, anxious, and/or possibly depressed they may have abnormally high cortisol. Probiotics are thought to reduce activity within the HPA axis, which inhibits release of stress hormones and may facilitate relaxation and/or positive mood.
How To Optimize Your Mental Health With Psychobiotics
The evidence is clear that psychobiotics can lead to numerous mental health benefits.
But determining which strains of probiotics are the best for the many brain disorders that exist is definitely a work in progress.
The general consensus among experts is that researchers have just scratched the surface and a lot more research is needed.
Most studies use species of Bifidobacterium or Lactobacillus bacteria.
This means there are still 1,000 additional species of bacteria to be considered!
Experts in the field believe that clinically tested psychobiotics wont be available for several years.
So, while its unlikely that your doctor will be prescribing psychobiotics anytime soon, there is still much you can do on your own to optimize your microbiome right now.
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How To Choose The Best Probiotic Supplement
Seek out the right bacteria. General-use supplements should contain well-researched strains Lactobacillus, Bifidobacterium, and Saccharomyces boulardii have been studied the most, Dr. Rajapaksa says. If youre trying to address a specific health concern, seek out a probiotic thats been studied for that issue. Ask your doctor about strains that have been shown to be particularly helpful. Plus, be sure youre getting enough: Theres no official recommendation for how many CFUs, or colony-forming units, you need, but most supplements contain between five and 10 billion per dose.
Look for a few key extras. A good supplement has time-release technology and delivers a dose of prebioticsfibers that act as food for probiotic bacteria. The time-release technology ensures the probiotic reaches your intestine and the prebiotic component aids in absorption, says Dr. Rajapaksa. Another important extra is third-party certification seek out a seal of approval from groups like Consumer Lab, NSF International, or the U.S. Pharmacopeial Convention , which ensures the product has been tested for quality, purity, potency, and ingredients.
Now that youre an expert on the best probiotic supplements, here are a few that come recommended by experts and reviewers alike.
Microbiota Implicated Among Those With Major Depression
A study published by Jiang et al. investigated the microbiota implicated among individuals that had been diagnosed with major depressive disorder . They specifically assessed the fecal matter of 46 individuals with major depression and compared it to 30 healthy controls. Among the depressed individuals, increases in the concentrations of the following phyla were apparent:
- Actinobacteria
- Bacteroidetes Specifically it was found bacteria within the genus Alistipes were higher among those with depression than healthy controls.
- Enterobacteriaceae
- Proteobacteria
Interestingly, there was an inverse correlation between Firmicutes in the stool and depression. Those with greater concentrations of Firmicutes were less likely to be depressed. An earlier study by Naseribafrouei et al. documented a plethora of Bacteroidales in the stool of those with depression, whereas the quantity of Lachnospiraceae was considered insufficient compared to healthy individuals. It seems as though when these strains are overpopulated relative to healthy strains, mood disorders may be more likely to occur.
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How Can I Improve My Mental Clarity
Train your brain. Playing certain types of games can help you get better at concentrating. Get your game on. Brain games may not be the only type of game that can help improve concentration. Improve sleep. Make time for exercise. Spend time in nature. Give meditation a try. Take a break. Listen to music.
Reduces Symptoms Of Lactose Intolerance
Lactose is a sugar found in dairy. A digestive enzyme, called lactase, breaks down lactose so our bodies can absorb it. Those who are lactose intolerant cant break down the sugars from cheese, yogurts, and milk. This can result in gas, bloating, and diarrhea. Unfortunately, 60 percent of the population suffers from lactose intolerance, but fermented milk products have been shown to reduce symptoms. In particular, those products containing probiotic strains S. thermophilus and Lactobacillus delbrueckii have the most positive effect.
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Study Finds Probiotic Alleviates Depression And Improves Sleep
Related tags:, Sleep, , Probiotic
A substantial body of work indicates that the human gut microbiome is implicated in mental health via bidirectional interactions within the gut-brain axis, which involves the immune, neural, endocrine, and metabolic pathways between the gut and the brain. Thus, the oral intake of probiotics may have therapeutic effects on psychiatric symptoms by promoting a healthy and balanced gut microbiome.
In recent years, accumulating literature suggests that probiotics composed of specific strains of genera Lactobacillus and Bifidobacterium may have the potential to prevent and treat various psychiatric conditions such as depression and anxiety. However, the researchers behind the current study believe only a few RCTs have investigated the effects of probiotics containing Lactobacillus and Bifidobacterium strains on mental health in healthy individuals, and studies that are out there have used small sample sizes and did not conduct gut microbiome analyses to confirm the restoration of homeostasis of the gut microbiome – one of the most reliable markers of probiotic effects.
The probiotic NVP-1704 is a mixture of Lactobacillus reuteri NK33 and Bifidobacterium adolescentis NK98. Several preclinical trials have showed that NVP-1704 can alleviate anxiety and depression in mice by modulating gut immune responses and gut microbiota composition.
The participants were asked to submit faecal samples at the final visit for bacterial sequencing.
What Are Probiotics And What Are Their Benefits
Probiotic bacteria work to keep the community of microorganisms in your gutand throughout the rest of your bodyin a healthy, balanced state. We get them primarily from eating fiber-rich foods, which promote the growth of friendly bacteria, as well as from fermented foods like kefir, tempeh, and sauerkraut. Supplements can also deliver them in concentrated form. As with other dietary supplements, probiotics dont need to be tested or approved by the U.S. Food and Drug Administration before hitting shelves.
The last several years have seen an explosion of research on the importance of the microbiome and the many health benefits associated with a balanced one. Probiotic supplements offer a way to help maintain this balance, says Roshini Rajapaksa, M.D., a gastroenterologist with NYU Langone Health. They might serve as a sort of insurance supporting your overall health, particularly if you dont eat a lot of fiber or fermented foods.
Probiotic supplements can restore the balance of good bacteria in the gut after taking antibiotics, says Frances Largeman-Roth, R.D.N., a New York City-based nutrition expert. Plus, a growing body of evidence suggests they play a role in improving digestion, promoting immune function, optimizing healthy blood sugar, and even fighting disorders like depression.
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