As mental health concerns become more common, finding natural and effective solutions is important. Psychobiotics, a developing area of research, investigates how live bacteria may influence mental health. These microorganisms are being studied for their potential to support mental well-being by interacting with our gut microbiota.
What are psychobiotics?
Psychobiotics refer to live bacteria or yeasts that, when consumed in appropriate amounts, may offer potential mental health benefits by influencing the body's microbiota. Beneficial bacteria (probiotics) or nutrient support for such bacteria (prebiotics) that may influence gut-brain relationships are considered psychobiotics.
Psychobiotics are theorized to work by exerting anxiolytic (reducing anxiety symptoms) and antidepressant (reducing depressive symptoms) effects, which can be characterized by changes in our mood, thought processes, body functions, and brain function.
The gut-brain axis explained
The gut-brain axis is a bidirectional relationship between the gut microbiota and the central nervous system. Signals are sent back and forth between the brain, the enteric nervous system, the gut-associated immune system, and the enteric neuroendocrine systems. This complex interaction helps regulate many functions of the body such as digestion, immune response, cognitive function, sleep, and even mood and emotions.
Researchers are currently investigating whether probiotics can affect the gut-brain connection and are considering them as tools with the potential to modulate these processes.
Do psychobiotics help with mental health?
There are a number of clinical trials that point to improved mental health through the use of psychobiotics. Positive effects have been explored in relation to areas of stress, anxiety, and some neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseases.
One randomized, double-blind, and placebo-controlled multicenter trial concluded that probiotics not only caused changes in gut microbiota but also promoted mental flexibility and alleviated stress in healthy adults over the age of 65.
Individuals with major depressive disorder who were administered psychobiotics over an eight-week period had decreased Beck Depression Inventory total scores (a self-reported depression scoring system) compared to the placebo-controlled group. This result mirrors the results from an alternate study with similar methods, where eight weeks of probiotic supplementation led to an improvement in the Beck Depression Inventory, lowering depression scores in patients with major depressive disorder.
In another randomized clinical trial with 49 participants, daily probiotic intake for eight weeks resulted in greater improvements in anxiety and depression symptoms compared with the placebo group.
The microbiome’s role in mental health
The microbiome (gut bacteria) is composed of trillions of microorganisms that play a crucial role in human health. Alterations in the human gut microbiome have been linked to various diseases, including mental health disorders such as bipolar disorder, depression, and anxiety.
By introducing commensal gut bacteria into the body, psychobiotics may help restore gut microbes, potentially balancing the microbiome, supporting the integrity of the gut barrier, and improving gut barrier function, which may be disrupted in individuals with mental health disorders.
How psychobiotics affect the brain
Restoration of the body microbiome through the use of psychobiotics may lead to improved mental health through various mechanisms. These include reducing inflammation, producing short-chain fatty acids (SCFAs), modulating the body's stress response, and influencing neurotransmitter production, such as serotonin and GABA, which are important for mood regulation.
Pyschobiotics may also influence brain-derived neurotrophic factor (BDNF), which plays a role in brain function and growth. Additionally, by producing SCFAs and influencing hormonal regulation in the gut, psychobiotics may impact brain health.
It is important to note that the exact mechanisms through which psychobiotics exert their effects are still poorly understood. While there are some clinical trials, most of the evidence on how the microbiome and the brain communicate comes from animal studies, and further clinical trials with human participants are required to understand the relationship.
Are there any risks or side effects?
The use of psychobiotics does not come without an element of risk. Throughout clinical research, a number of side effects and adverse events have been identified, the most common of which include:
Immunocompromised patients, critically ill or hospitalized patients, people with cancer, and infants are considered at increased risk of adverse events from probiotics.
Psychobiotics fall under the dietary supplement category, meaning they are not regulated by the FDA in the same way that drugs are, and there are numerous products on the market with questionable quality and manufacturing practices.
Some products have been reported to contain microorganisms that are not listed on the label, which may pose health risks. To offset such concerns, always consult with your healthcare provider who will give their recommendations based on reliable manufacturers that complete third-party testing and appropriate quality assurance measures.
How to incorporate psychobiotics into your diet
Natural probiotics can be found in a wide range of different food products, which can easily be incorporated into your diet. Foods rich in psychobiotics include:
- Yogurt
- Kefir
- Sauerkraut
- Naturally fermented pickles
- Kombucha tea
- Miso paste
If you're finding it difficult to incorporate probiotic foods into your diet or have specific health needs that require targeted probiotic strains, consider using a probiotic supplement. Options include capsules, tablets, gummies, or powders.
Always look for a product that has been tested and researched to have benefits specifically for your health needs. The most important thing is to consult a healthcare professional when considering probiotic use.
FAQ
How fast do psychobiotics work?
Improvements in the symptoms of anxiety and depression have been observed after 4–8 weeks of consistent psychobiotic use. However, the effects of psychobiotics can vary from person to person, depending on the formulation, so it may take anywhere from a few weeks to a few months to notice benefits, if any.
Can I take psychobiotics with other medications?
It is extremely important to consult with a healthcare professional before taking psychobiotics in the context of existing medications, as some probiotics can interact with certain medications such as immunosuppressants, antibiotics, opioids, and some chemotherapy drugs.
Which psychobiotic strains help with anxiety?
The most compelling clinical evidence suggests that the probiotic strains Lactobacillus spp. and Bifidobacterium spp. show promise in helping alleviate symptoms of mild anxiety. The specific strain of probiotics is one of the most important factors to consider when identifying a psychobiotic for your particular mental health needs. It should always be discussed with your healthcare provider.
Can psychobiotics treat mental health alone?
There isn’t enough evidence to recommend psychobiotics as a standalone treatment for mental health disorders. While they show potential for managing mood disorders, their exact mechanisms, dosages, and outcomes are not well understood. They should only be used alongside existing treatments and under the guidance of a healthcare provider.
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Psychobiotics are live beneficial bacteria that are thought to confer benefits specific to mental well-being.
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Psychobiotics may help restore the gut microbiome, which may be disrupted in individuals with mental health disorders.
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Scientists are currently investigating whether probiotics can affect the gut-brain connection.
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Always consult with your healthcare provider before implementing any new supplement regime.
16 resources
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