The role of probiotics in improving mood and mental health – how a healthy gut affects our mind

The role of probiotics in improving mood and mental health is increasingly recognized by both scientists and those seeking natural methods to support mental health. In recent years, there have been a number of studies showing that the state of our gut has a direct impact on our mood and overall well-being. It turns out that the gut microflora, also known as the microbiota, plays a key role in the functioning of our brain.

What do you gain by reading this article?

• You will understand what probiotics and psychobiotics are.
• You will learn the mechanism of the brain-gut axis.
• You will learn how psychobiotics affect mental health.
• You will get tips on how to choose the best probiotic.
• You will find answers to the most frequently asked questions about psychobiotics.

What are probiotics and psychobiotics?

Probiotics: basic information

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host. The most common probiotics are bacteria from the genera Lactobacillus and Bifidobacterium. They positively influence intestinal health by improving digestive processes, aiding nutrient absorption and strengthening the immune system. Probiotics are present in many foods, such as yogurts, kefirs, pickles and in dietary supplements.

Probiotics work by colonizing the gut with beneficial bacteria that compete with pathogenic microorganisms for space and nutrients. In this way, they help maintain a healthy intestinal microflora, which is crucial for the body to function properly.

Psychobiotics: a new generation of probiotics

Psychobiotics are a specific type of probiotics that have the ability to affect mental health by regulating the brain-gut axis. The term “psychobiotics” was introduced by psychiatrist Ted Dinan and neurologist John F. Cryan in 2013.  

Psychobiotics, such as  Lactobacillusrhamnosus, Lactobacillus acidophilus, Lactobacillus reuteri, Lactobacillus helveticus, Bifidobacterium infantis and  Bifidobacteriumlongum, can affect the production of neurotransmitters such as serotonin, dopamine, GABA (gamma-aminobutyric acid), which are crucial for mental health.

Psychobiotics work through a variety of mechanisms, including modulating the immune response, reducing inflammation and affecting the production of stress hormones such as cortisol. As a result, they can help alleviate symptoms of depression, anxiety, stress and other mental disorders.

How does the brain-gut axis function?

Communication between the gut and the brain

The brain-gut axis is a communication pathway that links the central nervous system to the gastrointestinal tract. This two-way communication takes place through various mechanisms, including the nervous, endocrine and immune systems. It is noteworthy that as much as 90% of information is transmitted from the gut to the brain, which shows how important the gut is to our mental health.

The central nervous system is connected to the gastrointestinal tract by a network of neurons, forming a communication pathway called the brain-gut axis. Communication takes place at various levels, and information is carried in both directions. Neurotransmitters such as serotonin, dopamine and GABA, which are produced in both the brain and gut, play a key role in this process.

The role of the microbiota in the functioning of the brain-gut axis

The gut microbiota, a collection of microorganisms that inhabit the intestines, plays a key role in the functioning of the brain-gut axis. The microbiota produces biochemical substances that can affect the functioning of the central nervous system. These microorganisms are responsible for the production of short-chain fatty acids (SCFAs), neurotransmitters and other neuromodulators.

One of the key components of the brain-gut axis is the vagus nerve, which transmits information between the gut and the brain. Also worth mentioning is cortisol, a stress hormone that plays an important role in communication between the gut and brain. High levels of cortisol can negatively affect mental health, leading to anxiety and depression.

Effects of psychobiotics on mental health

Reduction of stress and anxiety

Psychobiotics, such as Lactobacillusrhamnosus, secrete the neurotransmitter GABA, which has a relaxing and calming effect, reducing anxiety and making it easier to fall asleep.

Mood improvement

Probiotic bacteria, such as. Bifidobacterium infantis, affect levels of serotonin, known as the happiness hormone. Serotonin is crucial for mood regulation, and low levels have been linked to depression and other disorders. Psychobiotics help naturally increase serotonin levels, resulting in an improved overall sense of well-being.

Cortisol regulation

Psychobiotics such as Lactobacillus helveticus and  Bifidobacteriumlongum reduce cortisol levels in the blood, which translates into better resistance to stress and reduced symptoms of depression.

Probiotics for depression, stress and anxiety

Probiotics as an adjunct to treatment

While pharmacotherapy and psychotherapy are the cornerstones of depression treatment, probiotics can be a valuable adjunct. They improve the functioning of the gut microbiota, which in turn affects mental health.

Effects of stress on the microbiota

Stress negatively affects the gut microbiota, reducing beneficial bacteria and increasing intestinal permeability. This can lead to inflammation, which affects mental health.

Mechanisms of action of probiotics

Probiotics affect mental health by:

• The production of neurotransmitters such as serotonin, GABA and dopamine.
• Reduction of inflammation in the body.
• Regulation of cortisol levels.
• Strengthening the intestinal barrier and reducing inflammation.

How to choose the best probiotic?

To choose the best probiotic, pay attention to:

• Type, species and strain of bacteria. Make sure the probiotic contains specific strains of bacteria known for their health benefits.  
• The number of colony forming units (CFU). Find out how many CFUs (colony forming units) one dose of a probiotic contains. The higher the CFU count, the greater the effectiveness of the probiotic.
• Method of administration (capsules, powder, liquid). Choose the form that best suits your needs and preferences.

Recommended strains of psychobiotics

Among the most effective strains of psychobiotics are:

• Lactobacillus rhamnosus
• Lactobacillus acidophilus
• Bifidobacterium infantis
• Bifidobacterium longum

FAQ

In summary, a healthy gut has a huge impact on our mental health. Psychobiotics, as a new generation of probiotics, offer support for treating depression, reducing stress and improving mood. By choosing the right supplements, we can support our gut microbiota and enjoy better mental health.