Mental health is one of the biggest and most pressing concerns in modern society.
As scientific research into the many causes and treatments remains as vital as ever, Megan Wilmot from G&L’s Regulatory team looks at the potential of probiotics in improving mental health.
Improving mental health awareness
Mental health is a topic that has become more widely discussed and recognized in recent years.
Public awareness of the importance of good mental health and well-being is on the rise and, with an estimated one in four people experiencing mental health issues annually, it is increasingly likely that we all know someone dealing with a mental health issue.
Globally, around 792 million people are estimated to be suffering from some form of mental ill health and, as cases rise, new forms of treatments are being explored.
Exploring alternative treatments
Historically, the most common treatments for illnesses such as depression and anxiety have been medication and psychotherapy.
However, their efficacy has been called into question due to their side effects and some patients not openly engaging with their therapist.
Scientists have already acknowledged the need for effective alternatives. Research by the University of Basel and the University Psychiatric Clinics Basel has shown that probiotics can have an antidepressant effect.
Further clinical trials have confirmed that Lactobacillus and Bifidobacterium bacteria species are the most effective in alleviating mental health issues. Making simple changes to our diets to include more probiotic-friendly foods could help rewire the brain in a phenomenon known as the gut-brain axis.
The many benefits of probiotics
Probiotics are substances which stimulate and catalyze the growth of beneficial microorganisms, particularly in the gastrointestinal tract.
While there is often a negative perception of microorganisms, especially bacteria, as they are commonly associated with disease, research has shown that certain microorganisms in the gut are vital in maintaining and improving health.
Gut microbiota produce neurotransmitters such as serotonin and acetylcholine that can have a positive effect on sleep, appetite, and mood. They can also contribute to the reduction of inflammation throughout the body, as well as the body’s response to stressful environments and situations.
Another benefit of improving the gut microbiome is gained through their production of vitamins and their ability to aid in the digestion of food, both of which have been linked to a reduction in the risk of diabetes and cancer.
Given this, it is apparent why the popularity of probiotic products has soared in recent years and why the range of health foods and supplements containing them has grown dramatically.
However, the good news is that there is no need to buy specialized products as probiotics can already be found in many everyday foods such as yoghurt, kimchi, miso, kombucha, pickles and buttermilk.
Understanding the gut-brain axis
The importance of the gut-brain axis cannot be understated.
It has a key function in the well-being of the body and mind as it connects the gut, gut microorganisms and the nervous system and is stimulated by the vagus nerve.
The vagus nerve forms the crucial pathway from the brain to the colon, where most of the microbiota are found.
In addition to this, it is constantly sending signals to and from the brain which alert the gut bacteria to crucial information including changes in temperature and PH, allowing them to react and adapt accordingly.
There is a growing body of evidence to show a definite correlation between the health of the gut microbiome and mental ill health.
Research and results
One of the most significant studies carried out to date was conducted this year by the University of Basel (Schneider, 2022).
This involved a group of patients who were already receiving pharmaceutical antidepressant medication. Half of those involved were given a probiotic and the rest took a placebo for 31 days.
Researchers then measured the effects of probiotic supplementation by conducting three tests to measure symptoms of depression.
The first test was conducted immediately before the treatment, the second, immediately after the end of the 31-day treatment and the last occurred four weeks after the end of treatment.
The results concluded that, although all participants had reduced symptoms of depression due to the antidepressant medication, there was a greater reduction in symptoms among the individuals taking probiotics rather than placebos.
The participants’ intestinal flora was also measured, with the results showing a change in flora for the probiotic individuals with a notable increase in lactic acid bacteria.
Meanwhile, the probiotic group had a remission rate of 55 per cent in depressive symptoms, compared to 40 per cent in the placebo group.
An earlier study carried out in 2017 at McMaster University in collaboration with scientists from Nestlé reported that 64 per cent of individuals with mild to moderate mental health issues who took a daily probiotic supplement for six weeks had fewer symptoms compared to only 32 per cent taking a placebo (Pinto-Sanchez, 2017).
To date, the results have been encouraging. However, there is a need for further research and trials that utilize larger numbers of participants, have longer follow-up periods, and examine if there is a dose-dependent response between probiotic intake and alleviation of depression and other mental health disorders.
However, these could prove challenging due not only to the fact that probiotics don’t affect everyone in the same way, but also the broad and often complicated nature of how depressive and mental illnesses are experienced and measured.
Conclusion
The value of probiotics in reducing mental illness symptoms is still being explored. While initial studies do show a degree of helpfulness, they should not be considered as a substitute for conventional therapy, and more research needs to be undertaken.
Studies of larger test groups are essential in order to assess the full impact of probiotics.
The advantages of naturally occurring probiotics as part of a healthy, balanced diet have been noted.
While they can also reduce inflammation, improve digestion, and decrease the risk of colon cancer, they can interfere with the absorption of some medications such as antibiotics.
It is, therefore, essential that the product information is thoroughly reviewed prior to commencing a probiotic-rich diet.
Support
One in six working adults has symptoms relating to mental health issues.
However, help is available. A list of support organizations and informative articles can be found below:
https://www.mentalhealth.org.uk/
https://www.nhs.uk/mental-health/
https://support.therapytribe.com/
Mental Health Week: Tackling Loneliness
Taking care of your mental health
References
Pinto-Sanchez, M., 2017. Probiotic Bifidobacterium longum NCC3001 reduces depression scores and alters brain activity: A pilot study in patients with irritable bowel syndrome. Gastroenterology, pp. 448-459.
Schneider, E., 2022. Clinical, gut microbial and neural effects of a probiotic add-on therapy in depressed patients: A randomized controlled trial. Nature.
