Using Probiotic Supplements For Mental Health
If you want to add probiotics to your mental health plan to see if they may reduce anxiety for you, here are a few guiding principles:
- Continue to work with your current healthcare team. Probiotics arent meant to replace other forms of treatment for anxiety disorder.
- Try a multi-strain Lactobacillus/Bifidobacterium blend, as those have been found to have the most positive effects on anxiety and stress.
- For the best health benefits, also support gut healing and beneficial bacteria with an anti-inflammatory diet. Dietary interventions, especially a low-FODMAP diet, have been shown to improve anxiety and also depressive symptoms .
We hope that this article helps you understand how and why probiotics can help with anxiety and the best way to get the positive effects from probiotics as part of a full mental health plan.
If youd like more information about improving your gut health, my book, Healthy Gut, Healthy You, goes into detail on how to support good bacteria in the gut and resolve leaky gut and inflammation through diet, probiotics, and lifestyle changes.
References
Links & Resources
Just How Can I Finest Manage My Mental Health And Wellness In A Digital Globe
Psychological health and wellness is an extremely important as well as sensitive issue. We have to maintain our psychological wellness in check to maintain a healthy way of life.
The electronic globe has brought about many changes in the way we live our lives, yet it does not imply that it has made points simpler for us. Many challenges come with the new electronic age, and managing your mental health and wellness is among them.
Below are some tips for you on exactly how you can best manage your mental health and wellness in this digital age:
- Take breaks from technology
You May Like: Can You Take Probiotics With Cholesterol Medicine
Do Probiotics Calm Anxiety
Probiotics may help improve the overall health of the gut microbiome. Since scientists know this has a link to the brain, it may help with mental health. However, no one really knows how much it will help or how exactly it would work.
In a 2018 review of controlled studies, researchers found little difference in anxiety symptom relief in the people who took probiotics for anxiety and people who took a placebo.
They cited the need for additional controlled studies to determine if probiotics are effective for the treatment of anxiety.
Another 2018 meta-analysis of 14 human studies and 22 animal studies revealed some promise for the use of probiotics. They found that in rats exposed to stress, the probiotic Lactobacillus rhamnosus helped them.
The same results have not yet been shown in human studies, though future research may help prove it or other probiotic effectiveness for anxiety.
A study from 2019 showed some promise for the use of probiotics in treating anxiety. The researchers found that colony-forming units probiotics have therapeutic potential in treating anxiety.
Another study from 2019 also noted potential positive effects of probiotics on depression and anxiety symptoms. They noted though that the number of studies so far is limited, which means additional studies are needed to prove probiotics have a positive effect on anxiety.
To sum it all up, researchers seem to believe that probiotics may help with:
- other mental health issues
Read Also: Does Probiotic Acidophilus Help You Lose Weight
How Probiotics May Treat Depression & Anxiety
To many individuals, it may be unclear as to how taking a probiotic supplement or getting healthy microorganisms in their gut may improve mood and reduce anxiety. In recent years, research has shed light on the fact that the gut sends signals to the brain in numerous ways. In effort to accurately describe the communication between the gut and brain, researchers have coined the term Gut-Brain-Axis, sometimes abbreviated under the acronym GBA.
Keep in mind that the relationship between the gut and the brain is bidirectional, implying that the brain influences the gut and gut influences the brain. This means that if youre psychologically stressed, the brain will alter the bacteria content within your gut. On the other hand, depleting healthy bacteria from your gut may significantly alter neurochemical processes within the brain, thereby changing your mood.
For the purposes of this article, we are focusing specifically on how gut bacteria likely influences brain function. When gut bacteria changes, it modulates activity in the ENS , a complex peripheral network with over 500 million neurons often dubbed the second brain. Gut bacteria also influences both branches of the ANS , namely the sympathetic and parasympathetic.
Dramatic Results In Human Studies
Next, scientists conducted randomized, placebo-controlled human trials on the probiotics.
One study was conducted on 55 volunteers, aged 30-60, with mild depression or anxiety. Each day, some participants took a placebo, while others took 3 billion CFUs of the probiotic combination.5
After 30 days, probiotic-taking subjects had the following changes in scoring on standard tests, compared to the placebo group:5
-
50% improvement in depression scores,
-
36% improvement in hospital anxiety and depression scale,
-
49% improvement in global severity index, a measure of overall psychological distress,
-
60% improvement in anger-hostility scores, and
-
13% decrease in urinary freecortisol, a hormonal measure of chronic stress.
The probiotic group also displayed reductions in self-blame and improvements in problem-solving skills.5
A follow-up study was conducted on 25 of this trials participants whose urinary free cortisol was below the median at baseline. That means, to begin with, they had lower stress levels.6
Even this low-stress group demonstrated marked improvements in mood with probiotic supplementation, including 55% improvement in anxiety scores and 50% improvement in depression scores.
Unlike prescription medication for anxiety and depression, the probiotics didnt cause any significant side effects.6
Another human study assessed the impact of the two probiotics on stress-induced digestive symptoms.24 About 60% of patients with depression and anxiety have intestinal disturbances.9
Read Also: Does So Delicious Yogurt Have Probiotics
Which Probiotics Are Best For Stress And Mood
Scientists are still some way off understanding the full impact of different strains of probiotic bacteria on our mood. Research is ongoing in this area, but it will most likely be quite some time before we are equipped with a list of the best strains of probiotics to support mental wellbeing. Based on our current level of understanding, and the clinical research data that we have available to us, the probiotic strains that would certainly merit being at the top of any selection criteria for probiotics to support our mood and wellbeing include:
- Lactobacillus acidophilus Rosell-52 and Bifidobacteria longum Rosell-175
- Bifidobacteria longum 1714
- Lactobacillus casei Shirota
Taking other steps to maintain a healthy gut environment and regulate the gut-brain axis could also be helpful to relieve stress. Eating plentiful amounts of fibre, including whole, unprocessed foods in our diet including lots of fruit and vegetables, taking moderate daily exercise, and keeping well hydrated, all help us to stress less and contribute to keeping our gut, or second brain healthy and happy.
Lactobacillus acidophilus Bifidobacterium longum
When To Speak To A Doctor
Since psychobiotics are an emerging field, Dr. Aggarwal and Dr. Naidoo say that, unfortunately, many doctors arent knowledgeable about how they can be used to improve mental health. If youre experiencing depression, anxiety or other mental health issues and are curious about psychobiotics, they recommend seeking out a gastroenterologist or psychiatrist knowledgeable about the gut-brain connection. The Nutritional Therapy Association has a database you can use to find a nutritional therapist.
A registered dietitian may be the most beneficial type of expert to talk to, says Dr. Aggarwal, as they can give expert advice about integrating psychobioticswhether in the form of probiotic foods or a supplementinto your daily life.
Since psychobiotics are only one mental health tool, its also important to speak with a doctor who can recommend additional treatment options and tailor a mental health treatment plan to your unique needs.
You May Also Be Interested In Online Therapy Services From Our Featured Sponsors
Talkspace
Live chat, live phone sessions, live video sessions
You May Like: Best Probiotic For Women’s Ph Balance
Best Probiotic For Anxiety Faqs
You may have heard that probiotics are good for you, but you’re not sure which one to choose.
With all of the probiotic supplements on the market, it can be hard to figure out which one is right for you. Do you need a probiotic with prebiotics? Should you take a probiotic with dairy or without? How do you know if the probiotic is going to help your anxiety?
Our best probiotic for anxiety FAQs will help clear up some of the confusion. In this article, we’ll answer common questions about what probiotics are, how they work, and which one is right for you. We’ll also dispel some of the myths about probiotics and anxiety.
Can I Buy Something Similar Cheaper Elsewhere
One of the most common questions that a lot of customers ask is, Can I buy something similar cheaper elsewhere? The short answer is no. When you are looking for a quality probiotics for anxiety and stress, the most important thing to know is that cheap is not always better. You should carefully research the best probiotics for anxiety and stress before buying and consult the prices on some online sales websites to make the best decision.
You May Like: Probiotics To Reduce Gas And Bloating
How Do Psychobiotics Act On The Brain
One way these mind-altering probiotics likely act is via their ability to produce various biologically active compounds, such as neurotransmitters. Several molecules with neuroactive functions such as gamma-aminobutyric acid , serotonin, catecholamines, and acetylcholine can be produced by gut bacteria. When these neurotransmitters are secreted within the gut, they may trigger cells within the guts lining to release molecules that signal brain function and affect behavior.
A second way that psychobiotics appear to act on the brain is by exerting effects on the bodys stress response system, which involves the brain and the adrenal glands. This system, known as the hypothalamic-pituitary-adrenal axis, becomes dysfunctional in the context of chronic stress or illness. When HPA-axis dysfunction occurs, the production and rhythmic timing of cortisol and other stress-related hormones becomes disrupted. This is believed to play a central role in causing mood disorders and cognitive problems.
A third way psychobiotics are hypothesized to act on the brain is through their anti-inflammatory actions. Chronically elevated levels of inflammation throughout the body and brain are now known to be one of the major underlying causes of depression and other mood and cognitive disorders. This inflammation can stem from the gut, and some psychobiotics may have their effects in the brain by lowering inflammation.
It Will Take Some Trial And Error
There are hundreds, if not thousands, of probiotic supplementation options available on the market today. And even though you will find many advertised as the remedy for whatever ails you, no two probiotics are exactly the same.
Despite generally using the same primary ingredients in probiotic supplementation options, each manufacturer has its own special processes and formulation to help them stand out. Its these special formulation and processes that make all the difference.
What will work for one person wont necessarily work for another. As such, theres going to be a period of trial and error before you find the probiotic supplement that works well with your specific system.
Recommended Reading: Best Probiotic And Prebiotic For Weight Loss
The Side Effects Of Probiotics For Anxiety And Depression
Probiotics are live bacteria that are naturally present in the body. They are also found in some foods, such as yogurt and fermented foods. Probiotics are thought to have several health benefits, including improving gut health and boosting the immune system.
Some research has also suggested that probiotics may help with anxiety and depression. However, more research is needed to confirm these benefits.
Possible side effects of probiotics include stomach upset, gas, and bloating. More serious side effects are rare, but may include infections, allergic reactions, and gastrointestinal problems. It is important to talk to your doctor before taking probiotics, especially if you have a medical condition or are taking any medications.
The Top 3 Probiotics For Relieving Anxiety And Stress
These are the three probiotic supplements that work best for Anxiety and stress:
All three are high-quality supplements produced by reputable manufacturers with decades of experience in the supplement industry.
Now the introductions are out of the way, let’s take a closer look at these three premium probiotics and why they rank among the best for reducing anxiety and stress.
You May Like: What Probiotics Are Good For Diarrhea
Probiotics And Changes In The Gut
In the same way, chronic stress also causes a change in your gut microbiome. Gut dysbiosis involves the imbalance in the normal diversity and stability in the gut. The change can lead to leaky gut or increase in permeability of the gut. The junctions between the epithelial cells lining the small intestine become loose. This permits bacteria, other pathogens, and toxins to access the bloodstream and the rest of the body. The toxic agents trigger the immune process and the outcome is a significant amount of inflammation. Inflammation originating in the gut causes several mental health issues.
Probiotics for neurological issues restore the intestinal ecosystem by helping balance the bacteria and impacting the mucosal immune mechanism. They normalize the process of digestion and absorption. This restores your energy levels and boosts the health of both the gut and brain.
Probiotic Supplements We Recommend
We recommend the use of one of two probiotic supplements, ProB or Adrebiotics.
Pro-B, which contains three bacterial strains, i.e., Lactobacillus acidophilus, Bifidobacterium lactis, and Bifibacterium longum, helps maintain the balance of good gut bacteria that, in turn, promotes the digestion and absorption process in your gut. This blend also helps fight candida while promoting healthy skin while boosting your immune health.
A Final Word On Probiotics For Stress And Anxiety
Many people report feeling calmer and more relaxed after taking probiotics, and some research suggests that probiotics may be helpful for reducing anxiety symptoms. If youre considering taking probiotics for stress or anxiety, its important to speak with your healthcare provider to ensure that they are right for you.
You May Like: Best Probiotic Supplement For Candida Overgrowth
Does Anxiety Come From The Gut
The simple answer is yes, anxiety can come from the gut. The gut-brain connection is a relatively new area of research that is uncovering some amazing things about how our gastrointestinal system affects our mood and overall well-being.
We know that the gut contains a huge number of neurons in fact, more than the brain and these neurons are constantly sending information to the brain. Its now thought that an imbalance in the gut flora can contribute to anxiety and other mental health disorders.
Researchers are still working out all the details, but its becoming clear that theres a strong link between gut health and mental health.
Probiotics are live microorganisms that are similar to the good bacteria that live in our gut. They can be found in fermented foods like yogurt and sauerkraut, or they can be taken as supplements.
Probiotics are thought to promote gut health by balancing the good and bad bacteria in the gastrointestinal tract and helping to keep the gut lining healthy and contributing to overall human health.
While probiotics are generally safe, there is some concern that they may cause side effects in people with weak immune systems or other health conditions. If you’re considering taking probiotics for anxiety, it’s important to talk to your doctor first to make sure they’re right for you.
Probiotics Are Generally Safe
Yes, probiotics are generally considered safe for human consumption, which means you hardly ever need to worry about side effects. However, that doesnt mean that there arent any possible side effects.
If you are new to probiotic supplements, its considered good practice to consult with your physician before you start taking them. In general, these remedies are not recommended for people who have compromised immune systems.
Also Check: Renew Life Probiotics 150 Billion
Unique Combination Of Antidepressant Ingredients
For the first time, scientists have combined the mood-boosting probioticsLactobacillus helveticus R0052 and Bifidobacterium longum R0175 with saffron extract for maximum antidepressant and anti-anxiety benefits. The researchers used dosages based on clinical studies demonstrating safe efficacy.
To optimize this formula, a unique form of saffron extract was developed after studying the results of several clinical trials. It is an 80% ethanolic extract, standardized to 11% crocin and 2% safranalthe percentages of these active compounds found to be most beneficial in the trials.
Are Some Prebiotics Also Psychobiotics
Prebiotics, like probiotics, can also act as important regulators of mood and brain function. In a recent study, prebiotics were found to decrease the secretion of the stress hormone, cortisol, and improve emotional processing in healthy volunteers. Participants received one of two prebiotics or a placebo daily for three weeks. Morning cortisol levels were significantly lower after B-GOS intake compared with placebo.
Participants taking B-GOS also showed increases in the processing of positive versus negative attentional vigilance, which is an indication that the prebiotic had anti-anxiety effects. No effects were found after the administration of FOS.
People with IBS often have anxiety and/or depression which has been found to directly correlate with dysbiosis and decreased gut microbial diversity. A study found that a galactooligosaccharide-containing prebiotic mixture benefited anxiety in irritable bowel syndrome sufferers. Daily treatment with the prebiotic galactooligosaccharide mixture for 4 weeks reduced anxiety scores and had a significant positive impact on quality of life.
You May Like: Garden Of Life Probiotics For Men
