The Best Probiotic Strains for Anxiety, Depression, and Stress

Our gut and our brain are intimately connected, and it is a two-way street. If you have heard the term, “gut-brain axis”, that is what it is referring to. What you ingest can affect your mental health and brain function, and, how you think can affect your gut, such as your digestion and general gut health. Probiotics are often mentioned as helpful for digestion, but can they also affect your brain?

Probiotics Are Not Just For Your Digestion

Based on current research, several probiotic strains have shown promise for improving mental health, particularly in addressing anxiety, depression, and stress. The most effective probiotics for mental health include:

Lactobacillus and Bifidobacterium strains:

• Lactobacillus acidophilus Rosell-52
• Bifidobacterium longum Rosell-175
• Bifidobacterium longum 1714
• Lactobacillus casei Shirota
• Lactobacillus plantarum PS128

Other notable strains:

• Bifidobacterium bifidum
• Lactobacillus helveticus
• Lactobacillus rhamnosus
• Bifidobacterium infantis

Research Findings

Studies have shown that these probiotics can have various positive effects on mental health:

• The combination of L. acidophilus Rosell-52 and B. longum Rosell-175 has been found to support mental wellbeing and reduce symptoms of low mood.
• B. longum 1714 has demonstrated potential in reducing depression and anxiety.
• L. casei Shirota showed significant improvements in stress symptoms for patients with Chronic Fatigue Syndrome.
• L. plantarum PS128 has been associated with reduced job stress, better sleep quality, and faster recovery from endurance sports.

Mechanisms of Action

These probiotics may influence mental health through several pathways:

• Neurotransmitter production: Some strains produce neurotransmitters like serotonin and dopamine, which play crucial roles in mood regulation.
• Immune system modulation: Probiotics can interact with immune cells, potentially influencing inflammation and mental health disorders.
• Vagus nerve signaling: Certain microbes communicate with the brain through the vagus nerve, affecting brain function and behavior.

Effectiveness and Usage

While research is promising, it’s important to note that the full understanding of which strains are best for mental health is still developing. Multi-species blends of Lactobacillus and Bifidobacterium strains are currently considered the most effective approach for addressing anxiety and other mental health concerns.

Probiotics can be consumed through fermented foods or supplements. However, it’s crucial to consult with a healthcare professional before starting any new supplement regimen, especially for individuals with existing mental health conditions or those taking medications.

What About Negative Side Effects of Probiotics?

While probiotics are generally considered safe for most people, there are potential side effects to be aware of when using them for mental health purposes:

• Temporary digestive issues: Some people may experience bloating, gas, constipation, or diarrhea when first starting probiotics. These symptoms usually subside within a few weeks.
• Headaches: Probiotic-rich foods can contain biogenic amines, which may trigger headaches in sensitive individuals.
• Small intestinal bacterial overgrowth (SIBO): There is some concern that probiotics could increase the risk of SIBO, particularly in people with irritable bowel syndrome (IBS).
• Brain fog: In rare cases, certain probiotics can produce D-lactic acid, which in high amounts may lead to D-lactic acidosis, resulting in brain fog.
• Interactions with medications: Probiotics can interact with some medications, including antibiotics and antifungal treatments.
• Increased risk for immunocompromised individuals: People with weakened immune systems or cancer should avoid probiotics to prevent overloading their system.

It’s important to note that most side effects are mild and temporary. However, if you experience persistent stomach pain, gas, bloating, or other gastrointestinal distress, it’s advisable to stop taking the probioticand consult with a healthcare professional. 

Additionally, the safety and efficacy of probiotics for mental health are still being researched, and they are not yet approved by the FDA for treating depression or anxiety.

Are There Long Term Effects of Using Probiotics for Mental Health?

Based on the current research, there is limited information on the long-term side effects of using probiotics specifically for mental health. Most studies have focused on short-term use and immediate effects. However, some potential long-term concerns have been identified:

• Small Intestinal Bacterial Overgrowth (SIBO): There is some concern that prolonged probiotic use may increase the risk of SIBO, particularly in people with irritable bowel syndrome (IBS).
• Microbial Imbalance: Long-term use of probiotics could potentially alter the natural balance of gut microbiota, though more research is needed to understand the full implications.
• D-lactic Acidosis: Some probiotic strains can produce D-lactic acid, which in high amounts over time could lead to D-lactic acidosis, resulting in brain fog.
• Antibiotic Resistance: There is a theoretical risk that long-term probiotic use could contribute to the development of antibiotic-resistant bacteria, though this has not been conclusively demonstrated.

It’s important to note that probiotics are generally considered safe for most people, and severe side effects are rare. However, individuals with weakened immune systems or certain medical conditions should exercise caution and consult with a healthcare professional before long-term use.

More Research Is Needed

Most reported side effects are mild and temporary, such as increased gas, bloating, constipation, and thirst. These typically subside as the body adjusts to the probiotic regimen.

Given the limited long-term studies on probiotics for mental health, more research is needed to fully understand any potential long-term side effects. As with any supplement, it’s advisable to consult with a healthcare provider before starting long-term probiotic use for mental health purposes.

Can Probiotics Help With Treatment-Resistant Depression?

Probiotics show promise as an adjunctive treatment for treatment-resistant depression, though more research is needed to confirm their efficacy:

• A randomized controlled trial found that adding a multi-strain probiotic supplement to treatment-as-usual for 31 days led to a stronger decrease in depressive symptoms compared to placebo in patients with major depressive disorder.
• The probiotic group showed a 55% remission rate compared to 40% in the placebo group after 8 weeks, indicating potential long-term benefits.
• Probiotics appear to be particularly effective when used as an add-on to antidepressants rather than as a standalone treatment.
• A study on treatment-resistant depression patients found probiotic supplementation improved symptoms after 8 weeks, though effects did not persist at 16 weeks follow-up.
• Probiotics may work by maintaining gut microbial diversity, increasing beneficial bacteria like Lactobacillus, and modulating brain activation in regions like the putamen.
• Another 8-week study showed probiotics combined with standard treatment reduced depressive symptoms by 46% compared to 36% with placebo.

While these results are promising, it’s important to note that probiotic effects may depend on factors like specific strains used, dosage, treatment duration, and individual patient characteristics. More large-scale, long-term studies are needed to fully establish the role of probiotics in treating resistant depression.

Which Probiotic Strains Are Effective For Depression?

Based on recent research, several probiotic strains have shown promise in potentially alleviating symptoms of depression:

• Lactobacillus helveticus R0052 and Bifidobacterium longum R0175: This combination has demonstrated improvements in mental well-being and stress management in clinical trials.
• Bifidobacterium longum NCC3001: A study found this strain improved mental health scores and quality of life in individuals with irritable bowel syndrome and mild to moderate anxiety or depression.
• Bifidobacterium breve CCFM1025: Research indicates this strain may support mood and gastrointestinal well-being in individuals with major depressive disorder.
• Combined probiotics: A mix including L. helveticus, B. longum, L. acidophilus, and L. casei showed significant improvements in mental health for people with major depressive disorder.
• Lactobacillus and Bifidobacterium strains: These appear to be the most helpful for mental healthin clinical trials.

It’s important to note that while these strains show promise, more large-scale, long-term studies are needed to fully establish their efficacy in treating depression. The effectiveness of probiotics can be strain-specific and may vary among individuals. Additionally, probiotics seem to work best when used in conjunction with other treatments, such as medication and psychotherapy.

Should You Add Probiotics To Your Diet?

Deciding whether to add probiotic supplements to your diet is a decision that should not be taken lightly. Your medical doctor, and preferably, a Registered Dietitian, should be consulted.

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