Are you tired of feeling weighed down by the heavy clouds of depression and anxiety? Plus, are you searching for natural solutions to make peace in your mind and deal with mental health problems? Then, Probiotics can be the best option for that and we are going to list the 10 best probiotics for depression and anxiety in this blog post for you.
Probiotics are living bacteria and yeasts that are beneficial for your gut as well as your mental health. Depression and anxiety may be helped by taking any of the many best probiotics for mental health.
So stay tuned if you are curious to know the top 10 best probiotics for depression and anxiety. We will also dive deeper into the research and uncover The Best Probiotic Supplements for mental health that alleviates symptoms of depression and anxiety. Get ready to discover the power of gut health to improve your mental well-being.
What are Probiotics?
Probiotics are live microorganisms, such as bacteria and yeast, that are beneficial for our body by keeping our gut healthy. Our gut is already home to trillions of bacteria, including good ones and bad ones. These trillions of bacteria residing in our gut are collectively known as ‘the microbiome’. The microbiomes that are good for our digestive system are known as ‘good’ or ‘helpful’ bacteria.
How do Probiotics Contribute to Gut Health?
As probiotics help with gut health, doctors often prescribe them when you feel problems related to digestion. There are ways in which it contributes to our gut health. Let’s find out:
- Our digestive system has many bacteria. The probiotics we take add to our existing supply of microorganisms, such as good bacteria, that are present in our gut. They boost immunity by interacting with immune cells in the gut lining.
- They aid in digestion by producing enzymes that break down carbohydrates and sugars, promoting regular bowel movements and preventing constipation and diarrhea.
- Probiotics fight the bad bacteria that aren’t good for you and prevent them from causing infections and inflammation.
The best way to improve your gut health is by consuming probiotics through your diet, which is a natural and effective method to increase your probiotic intake.
The Link Between Gut Health and Mental Health
Our brain and gut are connected in fascinating ways. They are in constant communication, forming a complex system, known as the gut-brain axis (GBA). The link between gut health and mental health shows that the health of our gut has a great impact on our minds, as evident from research studies showing that inflammation of the gut has been linked to various mental illnesses, including anxiety and depression.
The gut-brain connection is a complex interweaving of different factors:
1. Neurotransmitter Production
Our gut is responsible for producing a large amount of the happy hormone ‘serotonin’, as well as other neurotransmitters such as dopamine and GABA. These hormones directly affect our mood, emotions, and sleep.
However, when the balance of gut bacteria is disrupted, it can affect the production of neurotransmitters and lead to issues such as anxiety, depression, and insomnia. Research shows that imbalances in gut microbes can result in a range of psychiatric disorders.
2. Inflammation
The inflammation of the gut results in the release of inflammatory molecules that travel all over the body, affecting our brain and nervous system. This leads to mood disorders, cognitive decline, and other diseases like Alzheimer’s.
3. The Vagus Nerve
The pathway between the brain and the gut is known as the vagus nerve. It plays a great role in regulating mood, stress response, and digestion. When it is activated, it promotes relaxation and emotional well-being by sending calming signals to the brain. Conversely, if there is a fluctuation in vagus nerve function, it contributes to depression and anxiety.
4. The Microbiome-Gut-Brain Axis
The trillions of bacteria residing in your gut are collectively known as ‘the microbiome’. They play a key role in mental health. Research suggests that certain gut bacteria strains can influence stress response, mood, and cognitive function. So a healthy gut microbiome means better mental health, while an imbalance in the microbiome results in the risk of mental health problems such as depression and anxiety.
Can Probiotics Help with Depression and Anxiety?
After learning about the link between the gut and the brain, you may wonder: Can probiotics help with depression and anxiety?
So the answer is definitely Yes. Probiotics are helpful for managing depression and anxiety, especially in their early stages. Research shows that, compared to a placebo group, individuals with major depressive disorder experience reduced symptoms of depression as they take a 15-strain probiotic supplement. Here’s how probiotics may help with depression and anxiety:
- Probiotics balance the gut microbiome, and as gut bacteria have a great effect on our mental health, they help in improving mood, reducing stress, and lowering anxiety and depression.
- Inflammation in our gut is due to various health problems, including mental health. Probiotics help reduce inflammation by regulating the immune system, which could positively affect mood and anxiety levels.
- Probiotics may increase neurotransmitter production, such as serotonin and GABA, which regulate mood, emotions, and sleep. Thus reducing symptoms of depression and anxiety.
- Probiotics positively influence the gut-brain axis by sending calming signals to the brain, improving mood, and reducing stress.
What are the Top 10 Best Probiotics for Depression and Anxiety?
Our gut health has a great effect on our mental well-being and Probiotics play a great role in improving our gut health. Recently, the term related to probiotics known as ‘Psychobiotic’ has caught the attention of experts.
Psychobiotics refer to those probiotics that address and treat mental health concerns. A study suggests that specific strains of probiotics result in reduced depressive symptoms and anxiety due to the development of neurotransmitters such as serotonin and GABA.
Without further ado, let us find out which are the top 10 probiotics for anxiety and depression:
1. Bifidobacterium longum 1714
Bifidobacterium longum acts as an antidepressant and it is the best probiotic for mental health. It helps with anxiety and depression by reducing cortisol (stress hormone). The results of a small study conducted in 2017 showed that Bifidobacterium longum may reduce symptoms of depression in people with bowel syndrome and improve their quality of life.
- B. Longum produces serotonin that regulates mood.
- It helps reduce inflammation, which can be the cause of depression and anxiety.
- It helps to improve gut health, which may have a positive effect on mental health.
Sources:
You can find B. Longum in various delicious foods such as yogurt, kefir, sauerkraut, kimchi, miso, and even some cheeses. You can also take B. Longum in the form of supplements. It comes in various forms like capsules, powders, and even chewable tablets, making them easy to incorporate into your daily routine.
2. Lactobacillus acidophilus Rosell-52
Lactobacillus has a great influence on mental health, particularly depression and anxiety.
- Lactobacillus may influence brain chemistry and neurotransmitter signaling, potentially impacting mood and emotional well-being.
- Research has indicated that lactobacillus plays a role in regulating the levels of an immune mediator known as interferon-gamma. This compound is associated with the reduction of depression and anxiety, as well as the modulation of the body’s response to stress.
Sources:
It can be found in fermented dairy foods such as yogurt, kefir, sour cream, and some cheeses. It can also be found in vegetables such as sauerkraut, kimchi, miso, olives, and pickles, helping the body manage stress. You can also take it in the form of supplements.
3. Lactobacillus casei Shirota
Lactobacillus casei Shirota is a specific probiotic strain that may be helpful for potentially alleviating symptoms of anxiety and depression.
- Lactobacillus casei Shirota balances the gut microbiota and balance in these microbes results in positive mental health and decreased depression and anxiety.
- They enhance immune system function and reduce inflammation, which could also positively affect mood depression and anxiety levels.
- Research studies visibly indicated that individuals who were given LcS fermented milk for 8 weeks, were shown to relieve stress-associated symptoms.
Sources:
Lactobacillus can be found in the form of fermented milk, yogurt, kimchi, and miso. You can also take it in the form of supplements like capsules, chewable tablets, or powder.
4. Bacillus coagulans
Bacillus coagulans is also the best probiotic for brain health and gut health. It is known for surviving harsh conditions of the gut, making it effective for the digestive system. Let’s look at how it is good for mental health.
- They promote a healthy gut microbiome by balancing it, which helps in regulating neurotransmitter production, leading to reduced symptoms of anxiety and depression and improved mood.
- They influence the gut-brain axis positively, which has a great impact on our mental health.
- By enhancing digestion and supporting the immune system, they play a key role in maintaining mental well-being.
Research showed that Bacillus coagulans had antidepressant-like effects when they were given to rats for examination for about 6 weeks.
Sources:
These bacterias aren’t naturally found in our bodies, but they can be introduced through foods such as kimchi, sauerkraut, miso, and natto. They can also be consumed in the form of supplements.
5. Saccharomyces boulardii
Saccharomyces boulardii is the probiotic yeast commonly known as ‘baker’s yeast’ or ‘brewer’s yeast’. It helps protect the intestinal lining from the digestive system. These positive effects on gut health indirectly impact mental health.
- Saccharomyces have been shown to generate antidepressant effects by reducing inflammation and impacting the gut-brain axis positively.
- Saccharomyces enhances the production of serotonin, promoting feelings of happiness and well-being.
- The study has shown that saccharomyces can alleviate anxiety and depression symptoms by reducing stress-related inflammation and regulating neurotransmitters.
Sources:
The peel of the lychee fruit is where S. boulardii was first discovered. While you can’t simply eat the peel, it can be consumed in the form of lychee wine, which may contain live S. boulardii. Some kefir drinks also contain S. boulardii.
S.boulardii is also available in a variety of supplement forms, including capsules, tablets, powder, and sachets.
6. Bifidobacterium bifidum
Bifidobacterium lives in our intestines and stomachs. They help in digestion and starve off harmful bacteria. Bifidobacterium is also the best probiotic supplement for mental health and it also helps in depression and anxiety.
- Research has shown that Bifidobacterium has antidepressant effects and is helpful for the prevention and treatment of depression.
- Bifidobacteria can help restore a healthy balance of gut bacteria, which may positively impact mood and mental health.
- Chronic inflammation is linked to both depression and anxiety. Bifidobacteria may exert anti-inflammatory effects, contributing to improved mood.
Sources:
These are the richest dietary sources of B. bifidum:
Yogurt, Kefir, Kimchi, Tempeh, Miso, Some vinegar, sourdough bread, and sauerkraut.
Its supplement sources are capsules and powder.
7. Lactobacillus rhamnosus
Lactobacillus rhamnosus (L. rhamnosus) is another probiotic strain that has gained attention for its potential benefits in managing depression and anxiety. Research conducted on mice has also shown positive correlations between L. rhamnosus supplementation and reduced symptoms of depression and anxiety.
- L. rhamnosus may regulate the production of neurotransmitters like serotonin and GABA, which play crucial roles in mood regulation.
- Chronic inflammation is linked to both depression and anxiety. L. rhamnosus may exert anti-inflammatory effects, contributing to an improved mood.
- L. rhamnosus can help restore a healthy balance of gut bacteria, potentially impacting mood and mental health.
Sources:
Food sources of Lactobacillus rhamnosus are yogurt, kefir, sauerkraut, kimchi, tempeh, miso, and kombucha.
Lactobacillus rhamnosus is also available as a dietary supplement. Supplements can be a good option for people who do not eat a lot of fermented foods, or who have a condition that makes it difficult for them to absorb probiotics from food.
8. Escherichia coli Nissle 1917 (EcN)
Escherichia coli Nissle 1917 (EcN) is a specific strain of probiotic bacteria that has some potential benefits for reducing symptoms of depression and anxiety. It is one of the best mood probiotics.
- EcN may interact with the gut microbiome, which is known to play a role in mental health.
- EcN may also produce neurotransmitters, such as gamma-aminobutyric acid (GABA), which have calming effects on the nervous system.
- A 2014 study found that EcN supplementation significantly reduced anxiety symptoms in people with generalized anxiety disorder (GAD).
Sources:
E. coli Nissle is not currently available in any food sources. However, it is available as a dietary supplement in capsule, tablet, and sachet form.
9. Lactobacillus helveticus
Lactobacillus helveticus is also a probiotic and can help to improve anxiety and depression.
- Studies suggest that the combination of L. helveticus, and Bifidobacterium longum, might lessen symptoms of anxiety and depression.
- Some research indicates that L. helveticus can influence mood positively. A study with heat-killed L. helveticus showed improvements in fatigue, vigor, and relaxation in individuals with mild fatigue.
- The gut microbiome is increasingly recognized for its connection to brain function. L. helveticus strains like WHH1889 have shown the potential to modulate the gut-brain axis in animal models, affecting serotonin levels and possibly contributing to antidepressant-like effects.
Sources:
It is found in fermented dairy products such as yogurt, cheese, kefir, and buttermilk. Other fermented foods in which it is found are kimchi, sauerkraut, kombucha, pickles, and olives.
L. helveticus is available as a dietary supplement in various forms, including capsules, tablets, and powders. It’s often combined with other probiotic strains for broader gut health benefits.
10. Akkermansia muciniphila
Akkermansia muciniphila is a promising gut bacterium for depression and anxiety. It has gained significant attention for its potential role in managing depression and anxiety.
- Potential mechanisms by which A. muciniphila might influence mood include modulating neurotransmitter levels (e.g., serotonin, dopamine), reducing inflammation, and improving gut-brain communication.
- Research shows that there were improvements in depressive-like symptoms in mice administered A. muciniphila.
- According to the study, people with anxiety and depression had lower levels of A. muciniphila than healthy individuals.
Sources:
There are several foods that can help in promoting the growth of A.muciniphila such as prebiotics that include fruits, vegetables, whole grains, and legumes. Polyphenols and good sources of polyphenols include berries, red wine, dark chocolate, and green tea.
A.muciniphila supplements are also available in the form of live or pasteurized A.muciniphila.
So these were the 10 best probiotics for depression and anxiety. However, it’s important to consult a healthcare professional before choosing the right one for you. It’s important to keep in mind that probiotics are not the only solution for treating depression and anxiety, and there are other treatment options available as well. If you are experiencing mental health issues, be sure to explore all your options.
Probiotic Supplements for Anxiety and Depression
- Dr. Formulated Probiotics Mood+ supplement contains 50 billion CFU and 16 strains, including L. helveticus ROO52 and B. longum RO175, which are clinically shown to support relaxation. It also includes organic Ashwagandha and Alaskan Blueberry for stress management. The product supports gut-brain health and helps with anxiety and depression.
- Bifidus Mood Support Supplement contains probiotics like B. Infantis, B. Breve, B. Longum, and B. Bifidum, which can support mood and reduce stress. It’s D-lactate free and histamine free, providing 30 billion CFU for mood and digestive health. The prebiotic GOS included helps maintain a healthy microbiome, which can aid in managing depression and anxiety.
- Futurebiotics Chill Pill + contains probiotics Ashwagandha, Rhodiola Rosea, St. John’s Wort, and L-Theanine. These ingredients help reduce depression and anxiety by promoting relaxation and stress relief. It’s a high-quality, GMO-free, vegan/vegetarian supplement made in a cGMP Registered Facility.
- OMNi-BiOTiC STRESS Release contains probiotics like Lactobacillus and Bifidobacterium. These probiotics help improve gut health and, in turn, support the gut-brain axis, which can positively impact mood, decision-making, and reduce symptoms of depression and anxiety. The product is also recognized for its science-backed effectiveness in stress management.
- Mood Boosting Probiotic supplement contains 9 strains, including B. Infantis and B. Longum, specifically targeted to help with mood support and digestive health. With 30 billion CFU, it supports both the gut and immune system, potentially alleviating symptoms of depression and anxiety. Enjoy a two-month supply with no need for refrigeration, making it perfect for travel.
- InnovixLabs Mood Probiotic contains Lactobacillus helveticus Rosell-52ND and Bifidobacterium longum Rosell-175, offering 15 billion live cultures to support gut health. This psychobiotic blend helps balance gut microflora and enhance mood, potentially reducing depression and anxiety by leveraging the gut-brain connection.
How to Choose the Right Probiotic?
It could be difficult and overwhelming to choose the right probiotic with so many options available. Here’s a breakdown of key factors to consider when choosing the right probiotic:
1. Identify your reason for taking a probiotic
Identify your reason for taking a probiotic. Are you targeting digestive issues, immune support, skin health, or something else? Different strains benefit different areas so it’s better to know the exact reason behind taking probiotics.
2. Probiotic types
Look for products listing both, not just “general probiotics.” Each genus (e.g., Lactobacillus, Bifidobacterium) encompasses various strains with unique effects. You should choose products specifying the exact strain name, not just the genus/species. This is because different strains within the same species can have different benefits.
3. Dose and CFUs (Colony Forming Units)
You should look for probiotics with at least 1 billion CFUs per dose and choose brands with CFU guarantees at the time of expiry, not just manufacturing. You should also consider products requiring refrigeration to ensure the survival of live bacteria.
4. Look For Reputable Brands
You should look and choose reputable brands that have good reputations and third-party certifications for quality and safety. Also, check if the product contains any ingredients you’re allergic to, such as dairy or soy. You should also pay attention to expiration dates and buy fresh products to ensure safety.
5. Consult a Healthcare Professional
You should consult a healthcare professional, telling them about their needs and medical history. For pre-existing health conditions, your doctor can prescribe probiotics according to your health.
Potential Side Effects and Precautions
There are many precautions to take, as there is a risk of potential side effects of probiotics.
- Probiotics can cause bloating, gas, or mild changes in stool consistency.
- In rare cases, people can have allergic reactions to probiotics. Symptoms can include hives, rash, itching, and swelling.
- Some people experience increased thirst when they start taking probiotics.
Precautions
Individuals, like pregnant or breastfeeding women, people with compromised immune systems, and those that are on certain medications should use probiotics with caution or avoid them. People with risky health conditions should consult a doctor before taking probiotics.
By considering these factors and consulting a healthcare professional, you can make an informed choice about probiotic supplementation.
How to Include Probiotics in Your Diet?
Probiotics play a crucial role in digestion, immunity, and overall health. There are several ways to incorporate them into your daily routine. They can be taken as supplements or as part of a diet, such as:
- Fermented Foods: You can take them in the form of yogurt, kimchi, sauerkraut, kefir, kombucha, miso, tempeh, and natto.
- Pickles: You can take it in the form of fermented pickles.
- Sourdough Bread: You can make your own sourdough bread as it also contains probiotics.
- Aged Cheeses: Cheddar, Gouda, Swiss, and Parmesan boast varying levels of probiotics depending on their aging period.
Probiotic-Rich Recipes
There are many probiotic-rich recipes that you can add to your life and reap its benefits in the form of a healthy gut and mental well-being.
Breakfast
- Kefir Overnight Oats
Combine 1/2 cup plain kefir with 1/2 cup rolled oats, 1/4 cup berries, 1 tablespoon chia seeds, and a sprinkle of honey. Refrigerate overnight for a grab-and-go breakfast packed with probiotics and fiber. It is also delicious to eat.
- Yogurt Parfait with Sauerkraut
To make this recipe layer plain yogurt, granola, and sauerkraut for a sweet and tangy flavor explosion. The sauerkraut adds a probiotic punch, while the granola provides prebiotics; both are helpful for our gut bacteria.
Lunch
- Kimchi Tuna Salad
To make this recipe, mix canned tuna with chopped kimchi, mayonnaise, diced celery, and a drizzle of sesame seeds. Spread on whole-wheat bread for a gut-friendly twist on a classic lunch.
- Miso Power Bowl
Combine quinoa, roasted vegetables, crumbled tofu, and miso dressing for a complete and nourishing meal. Miso paste is a fermented soybean paste rich in probiotics.
Dinner
- Spicy Tempeh Tacos
Marinate tempeh in your favorite taco spices. Then pan-fry, and serve on tortillas with avocado, salsa, and a dab of plain yogurt. Tempeh is a fermented soy product brimming with probiotics.
- Sauerkraut Sausage Stir-fry
Sauté sausage, cabbage, carrots, and bell peppers together. Stir in sauerkraut and cooked brown rice for a quick and flavorful dish with a probiotic boost.
Snacks
- Yogurt Dip with Veggies
Love yogurt? Then mix plain yogurt with chopped herbs, garlic, and lemon juice for a light and refreshing dip. Team it with cucumber slices, carrot sticks, or bell pepper strips for a gut-healthy and delicious snack.
- Pickled Beet Hummus
Blend cooked beets, chickpeas, tahini, olive oil, and lemon juice for a vibrant and probiotic-rich hummus. Enjoy it with whole-wheat pita bread or veggie sticks.
Lifestyle Practices For Maintaining A Healthy Gut
There are many lifestyle practices that you can incorporate into daily life to maintain a healthy gut.
- Reduce Stress: Stress disrupts gut flora, so you can incorporate relaxation techniques like yoga, meditation or spending time in nature.
- Prioritize Sleep: Sleep deprivation impacts gut health, so aim for 7-8 hours of quality of sleep each night.
- Regular Exercise: Physical activity helps in promoting the growth of beneficial gut bacteria. Try to do at least 30 minutes of moderate-intensity exercise most of the week.
- Drink plenty of Water: Staying hydrated helps in proper digestion and nutrient absorption, making a healthy gut environment. Make sure to drink plenty of water to keep your gut healthy.
- Limit Antibiotic Use: Antibiotics wipe out both good and bad bacteria from our gut. Take antibiotics when absolutely necessary and try to avoid them.
Be consistent when it comes to reaping the benefits of probiotics. By incorporating these dietary and lifestyle practices into your routine, you can develop a healthy gut microbiome and support your overall health and well-being.
Conclusion
This article aims to highlight the 10 best probiotics for depression and anxiety. Mental health is a complex issue and depression and anxiety are at the top of the list when it comes to it. There are so many treatment options for depression and anxiety and probiotics are one of them. You can choose from the 10 best probiotics for depression and anxiety that are included in this article.
Make sure to consult a doctor and professional before taking probiotic supplements and also give time to probiotics for showing the results in terms of gut health and mental health.
FAQs
Can probiotics make you happier?
Yes, probiotics have been shown to have a positive impact on mood and mental well-being. Studies have found that consuming probiotics can help reduce symptoms of depression and anxiety, improving overall mood and cognitive function. This is because probiotics produce neurotransmitters, such as serotonin and dopamine, that have mood-boosting effects, making you happier.
What probiotics are good for mood and brain health?
Probiotics such as Lactobacillus helveticus, Lactobacillus rhamnosus, Bifidobacterium longum, Bifidobacterium bifidum, and Lactobacillus plantarum have been found to have beneficial effects on mood and brain health.
Is it better to take probiotics in the morning or at night?
There is no definite answer to whether it is better to take probiotics in the morning or at night, as the optimal time may vary depending on the individual and the specific probiotic strain.
It also depends on whether you take your probiotics as a food supplement, topical application, or supplement form. It is better to follow the instructions on the label when taking probiotic supplements.
Are probiotics effective for mental health?
Yes, probiotics are beneficial for our mental health as they balance the gut bacteria. These gut bacteria help in maintaining a healthy gut and are effective for mental health. As probiotics trigger the production of neurotransmitters such as serotonin and dopamine, they are involved in regulating mood, and cognitive function, reducing anxiety and depression, and resulting in improved mental health overall.
How long would probiotics take to help with stress and anxiety?
Its effects vary depending on the individual and what type of probiotics they are consuming. Sometimes it has been observed to have positive effects within a few weeks of daily probiotic consumption and other times it takes several months to help with anxiety and depression.
How psychobiotics can help with anxiety?
Psychobiotics, the type of probiotics, when consumed can help with anxiety. They communicate and interact with the gut-brain axis, sending calming signals and producing happy hormones and neurotransmitters that alleviate the symptoms of anxiety.