Which Foods Are Best For Your Microbiome
You can actually write your own prescription by choosing different fruits and vegetables for their specific health-promoting effects.
First, be sure to get macro-nutrients and micronutrients in your dietboth are needed for optimal physical and emotional well-being. In the vegetable department, there are some superstars. Kale, broccoli, spinach, beet greens, collards, and other green leafy vegetables are particularly nutrient-dense. Thats not necessarily a secret. But some of these can have a profound impact on the brain. Heres a closer look:
Quality Control Of Selected Studies
Quality of included clinical trials was assessed using the Jadad Scale , a widely used scoring system that independently assesses the methodological quality of trials on three measures: randomization, blinding, and withdrawals/dropouts. Trials are scored on a five-point scale and for the purpose of quality control for this review, articles with a score of three or higher were included. All included articles met these criteria. Scores ranged from 3 to 5 with a mean score of 4.1 . Three additional studies that did not follow a double-blind randomized control trial design were also included due to their sound methodology and analysis of the outcomes as well as to provide the most comprehensive review of the literature.
Top Brands For Probiotics That Help Anxiety
Taking probiotics is a growing trend, especially among teenagers who engage in sports. These are mostly recommended by their coaches to improve their digestion and athletic performance. However, probiotics are good for everyone since they help with immunity and mental wellbeing.
Recent studies have found that there is a gut-brain connection that can be accessed through probiotic supplements. Basically, these helpful bacteria replenish the flora inside our intestines and enhance the absorption of nutrients.
As a result, the body increases the activity of the sympathetic nervous system, which is the antithesis of anxiety. There are plenty of supplement brands that are capitalising on this new research to sell probiotics as an anxiety-relief.
Here are the top brands for probiotics that will help you lower your anxiety:
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The Western Diet & The Microbiome
The Western diet is high in simple sugars and damaging types of fat. New studies continue to show how these foods dysregulate the microbiome.
It goes without saying that you must stay away from junky, processed foods, which are not only loaded with simple sugars and fats, but also contain a variety of questionable chemicalsdyes, preservatives, flavor enhancers, etc. Even worse, junk foods can have a perilous effect on mood. Consider what happens when you eat a donut. You might feel great for about 15 minutes, but then, you crave another one. And people tend to crave sugary, fatty foods when their mood is low. Trouble is, rather than improving mental balance and stability, this leads to a downward spiral.
The Western diet affects the microbiome in other profound ways. Multiple studies show that junk foods throw the microbiome out of balance, allowing more aggressive, disease-promoting microbes to flourish. This can lead to chronic inflammation, leaky gut, and other health-robbing conditions.
There is one thing microbiome researchers know without a doubt: what people eat has an impactpositive or negativeon their microbiome and their mood.
Top 7 Probiotic Supplements For Depression And Anxiety
February 11, 2020 By Gnanika
Now-a-days, probiotics has become a popular supplement for treating anxiety and depression. We all know that probiotics is helpful in improving GI tract health but as per the latest studies and clinical trials, it is proven that they have a major impact in treating physiological issues like depression and anxiety.
Connection Between the Gut and Brain
Scientists have named this relation as Gut-Brain Axis. As per this theory, intestinal bacteria balance has an important role in defining our neuropsychiatric conditions. As per researches conducted this theory, it is proven that gastrointestinal issues like constipation, abdominal pain and others can result in depression or anxiety.
How Probiotics Help in Treating Psychological Conditions?
Probiotics help to alter our mood changes in three ways
- Healthy gut bacteria secrete neurotransmitters within the gut which triggers the cells present in the gut to secrete molecules. These molecules signal the brain and affect its behavior.
- A healthy balance in gut bacteria reduces the stress levels that involves brain and adrenal glands. Stress plays an important role in causing cognitive problems and mood disorders.
- Inflammation throughout the body and brain can lead to depression and other cognitive mood disorders. Probiotics re-colonize the gut and a healthy gut can reduce the inflammation present in any part of the body. This in turn results in lowering the inflammation.
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Lifted Naturals Mood Boosting Probiotic
This Mood Boosting Probiotic from Lifted Naturals is one of the effective supplements. It has 9 different strains that include B. infantis, B. longum, B. lactis, L. brevis, L. plantarum, L. acidophilus, B. animalis, L. helveticus and L. rhamnosus.
Out of all those 9 strains, 2 of them are effective in mood support and anxiety relief. Other 7 strains are effective in improving immune system and gut health.
The capsules dont have enteric coating so they may get damaged in stomach acid. However, they will reach the intestines unharmed if you take them with food. Once these strains reach the intestines, they colonize them.
Each capsule contains 30 billion colony forming units. Apart from that, it also contains GOS a prebiotic which is effective in reducing anxiety, depression and other mood disorders. If you are really very overwhelmed by anxious and depression thoughts then this supplement can be very helpful.
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- No time release or acid-resistance coating
Innovixlabs Mood Probiotic 60 Capsules Lactobacillus Helveticus Rosell
- INNOVATION IN PROBIOTIC SCIENCE: InnovixLabs Mood Probiotic is a supplement containing a select group of probiotic bacteria that have been studied for their effect on mood and brain function. These bacteria are sometimes called psychobiotics.*
- CLINICALLY STUDIED FOR MOOD HEALTH: New research reveals a connection between gut health and mood. InnovixLabs Mood Probiotic is formulated with 2 unique clinically studied strains: Lactobacillus helveticus Rosell-52ND and Bifidobacterium longum Rosell-175.*
- CLINICAL RESEARCH: Research has shown that the unique probiotic blend used in InnovixLabs Mood Probiotic may help you cope better in stressful situations,* ease digestive discomfort associated with stress,* and support positive mood and emotional wellness.*
- TESTED FOR PURITY, POTENCY, AND FRESHNESS: InnovixLabs probiotic supplements are cultivated and encapsulated in Canada. They are tested and packaged in the USA. All batches are tested and verified by in-house and third-party labs for your peace of mind. Manufactured in a cGMP certified facility for safety and reliability.
- MADE WITHOUT: Mood Probiotic is made without eggs, corn, fish, shellfish, tree nuts, peanuts, wheat/gluten, sugar, GMOs, yeast, Chinese ingredients, and artificial colors or flavors. It may contain trace amounts of soy/milk used in the fermentation process.
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Probiotics : What To Look For In A Probiotic Supplement
While the idea of live bacteria and yeast living inside your body may not sound the least bit appealing, they are actually good for you and a crucial part of digestion. Probiotics are actually the good bacteria your body needs to “help digest food, destroy disease-causing cells or produce vitamins,” per the National Center for Complementary and Integrative Health. In recent years, probiotic supplements have become increasingly popular, as they offer a method of infusing these healthy, live microorganisms into your system.
Meet the Expert
- Niket Sonpal, MD, is a New York City-based internist and gastroenterologist, and faculty member at the Touro College of Medicine.
- Lauren Minchen, MPH, RDN, CDN, is a nutrition consultant for Freshbit, an AI-driven visual diet diary app.
Gut Bacteria And Mood
Your digestive tract does a lot more than digest. Its the first line of defense for the immune system, protecting your body from harmful invaders. It also has a major impact on neurological health. The gut secretes hormones that influence the brain. In fact, theres a steady feedback loop between the brain and the GI system. The gut also contains a number of neurotransmitters, like serotonin, that influence mood.
Some of the most exciting new research centers around the role that the many microbes in the digestive tract play in promoting mental health. Some researchers are calling it the microbiota-gut-brain axis. Hundreds of different species of bacteria, fungi, and viruses are the bodys constant companions, and everyone has their own unique microbial forest, or microbiome. These microbes help digest food, produce necessary vitamins, and work in concert with your immune system to protect against pathogens. The good bugs arent necessarily altruistic, thoughtheyre definitely looking out for their own best interests. Its just that humans have co-adapted in a way that makes their interests align with ours.
This is a complicated dance, one that science is only beginning to understand. But there is one thing microbiome researchers know without a doubt: what people eat has an impactpositive or negativeon their microbiome and their mood. The bottom line is keeping things in balance.
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You Might Have Some Temporary Bloating
Most people do not experience negative side effects when taking probioticsbut some may notice a brief increase in bloating and gas. The good news is, experts say this is only temporary while your body adjusts to the new influx of good bacteria you’ve been introducing. According to Dr. Axe, these side effects will typically go away after several weeks of use, but if they don’t, Clair says you might want to reduce your dosage. You should also consult your doctor for their advice.
“It’s best to start with a low dosage and gradually increase as your body adjusts, which can help to prevent issues like loose stools,” adds Dr. Axe. “If you’re still dealing with reactions a month or so later, consider trying a different probiotic formula altogether.”
Free Of Harmful And Artificial Ingredients
If the supplement contains any harmful ingredients like fillers, binders, artificial colors, blenders, flavors or any others then you should avoid taking it. We recommend preferring probiotic supplement with naturally extracted ingredients. And also check the ingredients before purchasing to know if you are allergic to any one of them.
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New Chapter Mood Support Probiotic
Enhance you well-being and reduce occasional anxiety with this powerful mood-boosting probiotic supplement. This is a pack of 30/60 vegan, gluten-free, non-GMO capsules that serve as a mood support.
The capsules are made of probiotics to replenish good bacteria, targeted herbs to uplift mood, and prebiotics that act as fuel. Herbs used in it are lavender, chamomile, lemon balm, and Jerusalem artichoke. The suggested use is one capsule daily for people above the age of 12. These can be taken even on an empty stomach.
Can Probiotics Improve Your Mood
By now, we know that a healthy diet is important for physical well-being. Researchers are studying whether probiotics live bacteria that are safe to eat can improve gastrointestinal health and your mood.
Probiotics are what we believe to be good organisms that are beneficial to our health. But do they work?
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How To Choose The Best Probiotic Supplement
A study of 216 patients in an inpatient care center revealed that those who got Bio-K+ supplementation experienced statistically significant minimized rates of AAD than those who didn’t get the supplement. 4 Another randomized controlled trial of 89 clients revealed a decline in AAD compared to placebo and less needed medical facility days.
Bio-K+ is available as a drinkable probiotic drink in original, strawberry, soy, and organic rice ranges. It’s also available in routine, strong, and extra strength capsules. The dosage for Bio-K+ is 1 to 2 pills daily or 1/4 to 1 bottle of the drink daily. 6 3. Culturelle Maybe the most familiar probiotic on the market, Culturelle contains Lactobacillus rhamnosus GG ATCC 53103.
7 In addition, a study of 104 children with functional dyspepsia, IBS, or practical stomach discomfort, revealed that those with IBS who got L rhamnosus GG vs placebo experienced decreased signs, however not those with functional dyspepsia or functional stomach pain. 8 One to two pills per day provide the recommended amount of bacteria for treating and avoiding diarrhea.
Florastor Florastor consists of a yeast called Saccharomyces boulardii. According to a 2010 meta-analysis, S boulardii works in preventing AAD and traveler’s diarrhea in both kids and adults – plexus probiotic. 10 Additional, the World Gastroenterology Organisation’s probiotic guidelines support S boulardii as reliable in decreasing the seriousness and duration of acute contagious diarrhea.
Magnolia & Other Mood
Several herbs can help reduce depression and anxiety symptoms related to stress, including passionflower, lemon balm, valerian, and lavender. I am particularly fond of honokiol, a compound from magnolia bark , used for centuries in traditional Chinese medicine to promote relaxation and healthy digestion. Honokiol has been shown to cross the blood-brain barrier for direct effects on the central nervous system.
Cinnamon is good for the tummy, soothing discomfort and improving digestion. It also has a positive impact on blood sugar, helping prevent the peaks and valleys that are so bad for our mental state.
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How Quickly Do Probiotics Work For Anxiety
Different people report varying timelines for the effects of probiotics on their anxiety. Some people may start seeing the impact within a few days while others may take a couple of weeks. Typically, it takes 4-8 weeks and the variation depends on your bodys sensitivity. But no matter how sensitive you are, it will take at least a few days to start showing any effect.
Garden Of Life Probiotic And Mood Supplement
Garden of Life is the first priority in our list as is specially formulated by David Perlmutter, a board-certified neurologist. The Mood + supplement of Dr. Formulated Probiotics has a unique formula which is formulated with clinically studied strains that are well known for supporting mood and gut health.
This probiotic supplement includes 16 bacterial strains that include L. acidophilus, L. plantarum, L. helveticus, L. paracasei, L. casei, L. brevis, L. rhamnosus, L. bulgaricus, L. gasseri, L. salivarius, B. lactis, B. longum, B. bfidum, B. breve, B. infantis, and B. longum. Most of these bacterial strains have been proven to be effective in terms of both mental and gut health.
Each capsule contains 50 billion live bacteria cells. Apart from this, the product also contains 350mg of organic ashwagandha and organic Alaskan blueberries. These two ingredients are perfect for managing stress, even in difficult situations.
Two particular strains L. helveticus and b. longum are very effective in promoting emotion well-being and relaxation. This supplement also contains acacia prebiotic fiber which helps the probiotics to flourish in the intestines.
As this supplement is made up of 70% natural ingredients and even certified by QCS, it is completely safe. You can take the supplement with or without food. However, this supplement is not for children.
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How Can I Try Probiotics For Depression
If youre considering trying probiotic supplements for depression, you may want to talk to your healthcare provider first. Probiotics are considered safe to use, but its generally a good idea to get their advice before trying any new supplement or medication.
In clinical trials, Lactobacillus and Bifidobacterium bacteria appeared to be most helpful for mental health. You can purchase probiotic blends on Amazon, like this one, that combine strains of both of these.
You can also try adding more probiotic foods to your diet, such as:
If you decide to take a supplement, follow the manufacturers recommendation for dosage. Theres no evidence that taking more than the recommended amount offers any extra benefits.
Probiotics may be helpful, but they dont replace therapy, medication, or other depression treatments. You might notice an improvement in your symptoms after you start taking probiotics, but its important to still keep up with any other treatments.
This is especially true if you take antidepressants. Abruptly stopping these medications can have potentially serious psychological and physical effects.
Instead, work with your healthcare provider to come up with a plan that will allow you to slowly taper off your medication, if thats something youre interested in doing.
How Do They Work
You might wonder how bacteria known for promoting digestive health can have an impact on mental health symptoms. Many experts believe theres a strong connection between your gut, which refers to your gastrointestinal tract, and your brain.
This connection is called the gut-brain axis . It links your central nervous system, which includes your brain and spinal cord, to your gastrointestinal tract.
Experts believe microorganisms living in your gut, including probiotics, play a crucial role in the GBA by:
- producing and expressing neurotransmitters that can affect appetite, mood, or sleep habits
- reducing inflammation in your body, which can contribute to depression
- affecting cognitive function and your response to stress
Its unclear how probiotics carry out these functions, but a
Existing research on probiotics for depression and other mental health issues is largely promising, but many of the existing studies are very small. This makes it hard to know just how effective probiotics are for depression.
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