Psychobiotics are a type of probiotic that directly impacts your gut-brain axis, helping to boost your mental health by balancing your gut microbiome.
These “good bacteria” support both your brain and gut, easing symptoms of anxiety, depression, and stress.
Studies show that psychobiotics can even improve your overall brain function and mood. It’s all thanks to the unique relationship between your gut and central nervous system, where these tiny microbes work their magic.
What are psychobiotics?
Psychobiotics are probiotics with mental health benefits.
They interact with the gut-brain axis, which is the communication highway between your gut and brain, involving your vagus nerve and the enteric nervous system.
This means that taking psychobiotics doesn’t just help your digestive system—it also influences your brain function, mood, and how you handle stress.
These beneficial bacteria promote gut health and, in turn, help your brain stay balanced, resulting in better mental health and improved cognitive function.
What is the difference between a probiotic and a psychobiotic?
Here’s the deal: all psychobiotics are probiotics, but not all probiotics are psychobiotics.
Regular probiotics, like the ones you find in yogurt, support digestion, gut health, and even boost your immune system.
Psychobiotics take it a step further—they’re specific strains of probiotic bacteria that influence your brain and mental well-being.
For example, probiotics are great for gut health, but psychobiotics like Lactobacillus rhamnosus and Bifidobacterium longum have been shown to help with anxiety and depression.
These strains target the gut-brain axis, leading to positive effects on mood and stress levels, which regular probiotics may not necessarily do.
Types of psychobiotics
Here are a few psychobiotic all-stars that have been shown to improve both gut and brain function:
- Lactobacillus rhamnosus: This one’s known for its ability to reduce anxiety and ease stress.
- Bifidobacterium longum: Studies show it can help elevate your mood and reduce depressive symptoms.
- Lactobacillus plantarum: Helps support cognitive function and reduces oxidative stress (that’s linked to mental health conditions, FYI).
Potential benefits
Psychobiotics have been studied for their range of beneficial effects, especially on mental health and the gut-brain axis:
Reduce anxiety
Certain strains, like Lactobacillus rhamnosus, can help calm your nerves and lower anxiety levels.
Improve mood
Bifidobacterium longum is linked to better moods and may even reduce symptoms of major depressive disorder.
Enhance cognitive function
These probiotics can also give your brain a boost, improving memory and focus while potentially protecting against conditions like Alzheimer’s disease.
Stress management
By reducing the production of pro-inflammatory cytokines, psychobiotics may help regulate how your body responds to stress.
Uses
Mental health support
Studies suggest psychobiotics can be particularly helpful for managing symptoms of anxiety disorders, depression, and even stress-related conditions.
Cognitive boost
Want sharper focus and better brain function? Psychobiotics may help improve memory and slow cognitive decline as you age.
Better digestion
Like regular probiotics, psychobiotics promote a healthy gut microbiota, which can help improve digestion and support your immune system.
Potential risks and side effects
Psychobiotics sound like a miracle, but they’re not without their potential risks.
Digestive discomfort
You might experience some gas or bloating when you first start taking a new probiotic supplement, as your gut gets used to the new bacteria.
Allergic reactions
Although rare, some people may have allergic reactions to certain strains of bacteria, so it’s best to check with your doctor before starting any new supplements.
Over-supplementation
Too much of a good thing can lead to gut imbalances. It’s important to follow recommended dosages to avoid negating those positive effects.
What foods are psychobiotics?
You can find psychobiotics in some delicious, everyday foods.
Many fermented foods are packed with psychobiotic bacteria, making it easy to incorporate them into your diet.
- Yogurt: Often contains Lactobacillus and Bifidobacterium strains, which are great for both your gut and brain.
- Kefir: This fermented drink is full of beneficial bacteria that support both digestion and mental health.
- Kimchi and sauerkraut: These fermented veggies are loaded with good bacteria that can improve your gut microbiota and mental well-being.
- Miso and tempeh: Fermented soy products like these are rich in psychobiotic potential, helping maintain gut health while benefiting your brain.
Best way to get psychobiotics
While fermented foods are great, the most efficient way to get psychobiotics is through probiotic supplementation.
Targeted psychobiotic supplements ensure you’re getting specific strains that are known to support the gut-brain axis. Look for strains like Lactobacillus rhamnosus and Bifidobacterium longum on supplement labels.
Take these supplements consistently for at least four weeks—that’s how long it typically takes to see significant benefits, according to clinical studies.
And of course, always check with a healthcare provider before starting any new supplement, especially if you’re dealing with a mental health condition or taking other medications.
