Certain species of probiotics have improved mood, reduced stress, and even increased cognitive function in human studies. How does it work, and what are the limitations? Find out here.<\/p>\n
There is an intriguing connection between the gut flora and the brain, which scientists have yet to fully unravel. In the meantime, some intriguing evidence suggests that beneficial probiotic species can improve mood, reduce stress, and even make it easier to fall asleep. In this post, we’ll explore the research behind these potential benefits; remember to talk to your doctor before starting a new probiotic.<\/p>\n
The following purported benefits are only supported by limited, low-quality clinical studies. There is insufficient evidence to support the use of probiotics for any of the below-listed uses. Remember to speak with a doctor before taking probiotic supplements, and never use them in place of something your doctor recommends or prescribes.<\/p>\n
The vast number of microorganisms in our intestines may have a major impact on our state of mind (R<\/a>). Gut microorganisms are able to produce and deliver such neuroactive substances as serotonin<\/a> and gamma-aminobutyric acid (GABA<\/a>) (R<\/a>).<\/p>\n A multispecies probiotic containing B. bifidum<\/i>, B. lactis<\/i>, L. acidophilus<\/i>, L. brevis<\/i>, L. casei<\/i>, L. salivarius<\/i>, and L. lactis<\/i> reduced negative thoughts<\/b> in non-depressed individuals (R<\/a>).<\/p>\n One study found an inverse association between constipation<\/a> and feelings of calmness, elatedness, and agreeableness, i.e. frequent constipation was associated with a poorer mood state. A probiotic multivitamin compound significantly improved the general condition of participants, with a 41% improvement in stress<\/b>, a 29% decrease in the prevalence of infection and a 91% reduction in GI discomfort (R<\/a>).<\/p>\n In another study, probiotic yogurt improved the mood<\/b> of those with an initially poor mood (R<\/a>).<\/p>\n Consuming a probiotic yogurt or a multispecies probiotic capsule for six weeks had beneficial effects on the mental health<\/b> biomarkers of petrochemical workers (R<\/a>).<\/p>\n L. casei <\/i>l<\/i><\/b>owered academic-stress-induced increases in<\/b> cortisol and the incidence of physical symptoms in student volunteers (R<\/a>).<\/p>\n In stressed rats, L. casei <\/i>suppressed blood corticosterone levels (R<\/a>).<\/p>\n Similarly, when L. casei<\/i> was administered to medical students undertaking an authorized nationwide examination to test their response to stress, this bacterium increased<\/b> serotonin<\/b><\/a> levels<\/b>, lowered the rate of subjects experiencing common abdominal and cold symptoms,<\/b> and decreased the total number of days students experienced these symptoms (R<\/a>).<\/p>\n Similarly, B. bifidum<\/i> reduced self-reported stress<\/b> and stress associated diarrhea\/GI discomfort in undergraduate students (R<\/a>).<\/p>\n One study found a correlation between human microbiota and depression<\/a>. Probiotics significantly decreased depression<\/b> scores in both healthy individuals and patients with major depressive disorder under 60 years of age (R<\/a>).<\/p>\n L. helveticus <\/i>and B. longum<\/i> reduced depression in healthy volunteers<\/b> who regularly took these probiotics (R<\/a>).<\/p>\n A mix of L. acidophilus<\/i>, L. casei<\/i> and B. bifidum<\/i> decreased depression, and in addition lowered insulin<\/a> levels, insulin resistance<\/a>, and hs-CRP, and increased glutathione<\/a> levels in patients with major depressive disorder (R<\/a>).<\/p>\n B. infantis, L. helveticus<\/i> and L. rhamnosus<\/i> each improved symptoms of depression in rats (R<\/a>, R<\/a>).<\/p>\n Chronic administration of B. infantis<\/i> appears to protect<\/b> rats from depressive symptoms<\/b> caused by stress induced through maternal separation (R<\/a>).<\/p>\n L. helveticus<\/i> and B. longum<\/i> decreased anxiety and anger\/hostility<\/b> in human volunteers (R<\/a>).<\/p>\n Infecting healthy mice with pathogenic bacteria stimulates anxiety behaviors within hours of infection suggesting that changes in the gut microbiota can very quickly induce biochemical changes in the brain (R<\/a>).<\/p>\n Probiotic treatment with L. helveticus<\/i> improved anxiety-like behavior in rats (R<\/a>, R<\/a>), and prevented the negative effect of Western-style diet on anxiety and memory in mice (R<\/a>).<\/p>\n L. rhamnosus<\/i> (R<\/a>), L. fermentum <\/i>(R<\/a>) and B. longum<\/i> (R<\/a>) also reduce anxiety-like behavior<\/b> in mice.<\/p>\n Chronic ingestion of L. plantarum<\/i> reduced anxiety-like behaviors in mice, and increased dopamine<\/a>, and serotonin<\/a> levels (R<\/a>, R<\/a>).<\/p>\n L. helveticus-<\/i>fermented milk significantly improved sleep efficiency<\/b> in healthy elderly people (R<\/a>).<\/p>\n In volunteers with insomnia, L. brevis<\/i> showed a mildly beneficial effect on sleep<\/a> in subjects with insomnia (R<\/a>).<\/p>\n Daily voluntary wheel-running and sleep rhythmicity<\/b> became intensified<\/b> in mice when heat-killed L. brevis<\/i> was added to the diet (R<\/a>).<\/p>\n2) Stress<\/b><\/span><\/h3>\n
3) Depression<\/b><\/span><\/h3>\n
4) Anxiety<\/b><\/span><\/h3>\n
5) Sleep<\/b><\/span><\/h3>\n