Probiotics have a reputation for promoting good gut health. And since there are trillions of microbacteria in the gut, taking probiotics can be one of the easiest ways to create a healthy and strong microbial ecosystem that aids digestion, enhances physical wellness, and improves the immune system.
But did you know that probiotics have an impact on mental health, too? Researchers are referring to this as psychobiotics, according to Forbes Health, and it may be a worthy option to consider on your route to improved mood and stress responses.
Understanding the Connection Between the Gut and the Brain
The gut-brain connection is literal; the two are connected by the vagus nerve. This is the longest nerve in the body, as explained by Harvard Health:
“The two are linked through biochemical signaling between the nervous system in the digestive tract, called the enteric nervous system, and the central nervous system, which includes the brain. The primary information connection between the brain and gut is the vagus nerve, the longest nerve in the body.
… The gut has been called a "second brain" because it produces many of the same neurotransmitters as the brain does, like serotonin, dopamine, and gamma-aminobutyric acid (GABA), all of which play a key role in regulating mood. In fact, it is estimated that 90% of serotonin is made in the digestive tract.”
The gut and brain work in tandem in many aspects of life. For example, when your brain senses a problem and triggers stress hormones, it sends a signal directly to the gut. This is why we tend to get an upset stomach when we’re stressed, or feel those stereotypical “butterflies” we were taught as children.
And if you experience irritable bowel syndrome or constipation, it also sends a signal to the brain, often creating a stressful or depressive response to the situation.
The Proof of Mood-Boosting Probiotics
While there are researchers who say there’s a need for more human studies to better understand how well probiotics can improve mood, there are various studies available that show the link between gut bacteria and reduced anxiety and depression.
For example, a 2022 study found that 47 of 60 participants who took a probiotic with eight different bacteria strains experienced a major decrease in depressive symptoms.
Another study led by researcher Kirsten Tillisch, MD, of the Oppenheimer Family Center for Neurobiology of Stress found proof of alterations in emotional behavior in women after consuming probiotics. The women were tasked with eating yogurt mixed with probiotics, twice a day for four weeks. They were then assessed during an observation: Women who participated in the yogurt/probiotic group were less stressed and calmer than the control group when exposed to images of people with angry or frightened facial expressions.
Good Sources of Probiotics
Boosting your mood and finding relief from stress and anxiety starts with a healthy gut.
The best probiotics for good mood exist in foods we eat, and the probiotic strains necessary for supporting proper brain function are available from trusted probiotic producers who think outside of the box and understand modern health habits and necessities.
If you’re looking to increase the number of good bacteria in your gut, consider adding the following food and supplementary sources to your dietary habits:
- Yogurt
- Kimchi
- Kombucha
- Sauerkraut
- Fresh sour pickles and other pickled vegetables
- Kefir
- Probiotic supplements
When Should You Take Probiotics?
Since probiotics can be so beneficial for your overall health and wellness, it’s never too late to start incorporating more of the previous foods or a probiotics supplement into your diet. And the more regularly you do so, the more likely you are to reap the health benefits over time.
It’s suggested that you begin taking probiotics every day at a time that’s most convenient for you, and one that you can be consistent with throughout the week. Everyone’s microbiome is unique and experiences will vary, but consider taking your probiotics with a meal or 30 minutes before for the best results.
Consider Nella by FitBiomics
If you’re ready to add a probiotic supplement to your diet, consider Nella by Fitbiomics. Our probiotics help support a healthy lifestyle, optimizing your digestion, focus, and sleep.
We’re an industry disruptor that has identified, sourced, and decoded our probiotics from super performers. We’ve decoded the gut of the healthiest and most fit people in the world to develop a probiotic that supports the body’s absolute need for holistic health and nutrition.
Our probiotic is designed to unlock human potential, bridge the gap between sports and science, and ultimately promote holistic wellness through the gut.
With Nella, we can help you improve your gut health and ultimately boost your energy levels, enhance recovery rates, and feel less stressed. Learn more about the Nella Gut Health Probiotic for Digestion, Sleep, and Energy today.
WRITTEN BY: Marina Santiago, PhD
ABOUT THE AUTHOR:
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Dr. Santiago has a Ph.D. in Chemical Biology from the Microbiology and Immunobiology Department of Harvard Medical School, but she has been fascinated by microbes and microbial communities for as long as she can remember. She works as an independent R&D strategy consultant and helps companies create and use evidence-based frameworks for making strategy decisions as well as helping them launch new programs or initiatives. Dr. Santiago is also passionate about fitness and the outdoors. In her free time, she enjoys running, hiking, and backpacking very long distances, as well as slowly getting better at yoga, Muay Thai, and Jiu Jitsu. |