Probiotics and Anxiety
BACKGROUND
Anxiety and depression are the two most common mental health conditions, with great personal and societal costs existing for both. New developments in therapeutic treatments are needed to assist in reducing the burden of these illnesses.
The increasing understanding of the bidirectional relationship between the gut microbiome and mental health has led scientists to research the effect probiotic supplements may have on improving mental health.
THE RESEARCH
A growing body of evidence suggests that probiotics, particularly lactobacillus strains, may be effective in reducing symptoms of anxiety and depression.
One systematic review and meta-analysis examined the effect of lactobacillus on anxiety and found a positive effect on symptoms of anxiety in 22 out of the 24 studies. (1)
A randomised, double-blind, placebo-controlled trial found that supplementation with lactobacillus rhamnosus HN001 during pregnancy and breastfeeding significantly reduced depression and anxiety symptoms compared to the placebo group. (2)
Another RCT found that 103 stressed adults who were given lactobacillus plantarum supplements, had significantly decreased symptoms of stress and anxiety, and also experienced enhanced memory and cognition. (3)
Yet another RCT found that daily lactobacillus casei supplements significantly reduced anxiety symptoms in patients with chronic fatigue compared to the placebo group. (4)
Numerous animal studies have also already noted a positive effect of lactobacillus (plus some other beneficial strains) on reducing the symptoms of anxiety.
LACTOBACILLUS SOURCES IN YOUR DIET
Our diets can help promote higher levels of the beneficial lactobacillus strains of bacteria in the gut.
There are two main ways to approach this, and eating a combination of the foods from the 1st and 2nd group is your best bet.
INCLUDE LACTOBACILLUS-CONTAINING FOODS IN YOUR DIET REGULARLY
You don’t need to be chugging 3 L of kefir a day to see the benefits… Just a small amount of these probiotic-rich foods and drinks should help your Lactobacillus population thrive.
Some lactobacillus-containing foods are:
Yoghurt
Sauerkraut
Kefir
Kimchi
Miso
Tempeh
2. INCLUDE A WIDE VARIETY OF PREBIOTIC-RICH FOODS IN YOUR DIET
These will feed your gut bugs and keep your beneficial microbial populations content.
Prebiotics are abundant in many of the every day foods we eat...so, as long as you are eating a plant-rich diet, you should be nailing this step!
Prebiotic-rich foods include:
Onions
Garlic
Asparagus
Apples
Jerusalem artichoke
Flaxseeds
In addition to these two steps, continue all the rest of your gut-bug-loving activities... sleep well, eat well, drink less alcohol, exercise regularly, and control your stress levels! It won’t just be the Lactobacillus strains that’ll love you for it! In the future, the targeted use of specific probiotics for anxiety may provide an attractive adjunctive therapy to existing anxiety medications, or possibly even an effective standalone treatment or preventative measure.
References:
1. Liu RT, Walsh RF, Sheehan AE. Prebiotics and probiotics for depression and anxiety: a systematic review and meta-analysis of controlled clinical trials. Neuroscience & Biobehavioral Reviews. 2019 Jul 1;102:13-23.
2. Slykerman RF, Hood F, Wickens K, Thompson JM, Barthow C, Murphy R, Kang J, Rowden J, Stone P, Crane J, Stanley T. Effect of Lactobacillus rhamnosus HN001 in pregnancy on postpartum symptoms of depression and anxiety: a randomised double-blind placebo-controlled trial. EBioMedicine. 2017 Oct 1;24:159-65.
3. Lew LC, Hor YY, Yusoff NA, Choi SB, Yusoff MS, Roslan NS, Ahmad A, Mohammad JA, Abdullah MF, Zakaria N, Wahid N. Probiotic Lactobacillus plantarum P8 alleviated stress and anxiety while enhancing memory and cognition in stressed adults: a randomised, double-blind, placebo-controlled study. Clinical Nutrition. 2019 Oct 1;38(5):2053-64.
4. Rao AV, Bested AC, Beaulne TM, Katzman MA, Iorio C, Berardi JM, Logan AC. A randomized, double-blind, placebo-controlled pilot study of a probiotic in emotional symptoms of chronic fatigue syndrome. Gut pathogens. 2009 Dec;1(1):1-6.
