Probiotics for Mental Health & Self-Care

Published on 24 January 2025 at 07:05

Role in Mental Health [1-5]

  • Gut-Brain Axis

    Probiotics may influence mental health through the gut-brain axis, affecting mood and cognitive functions.

  • Anxiety and Depression

    Evidence suggests certain probiotics can help reduce symptoms of anxiety and depression.
    • Strains
      • Lactobacillus rhamnosus (e.g., GG)
      • Bifidobacterium longum (e.g., NCC3001)

  • Mechanism

    Probiotics may modulate the production of neurotransmitters (e.g., serotonin) and reduce inflammation.

  • Dosing

    Typically, 1-10 billion CFUs per day, depending on the strain and formulation.

  • Sample Brands

    Align, Culturelle, & NOW Foods (studied & researched)

Above: Sources of Probiotics: fermented foods like yogurt, kefir, kimchi, sauerkraut, miso, pickled veggies, tofu, kombucha, sourdough, apple cider vinegar, tempeh & evidence-based, high-quality supplements.

Methods of Taking Probiotics

Timing

  • Taking probiotics first thing in the morning on an empty stomach can help them survive the stomach acid and reach the gut effectively[4].
  • Taking them with a meal can protect the probiotics from stomach acid and enzymes, helping them mix with food and reach the gut[5].
  • Taking probiotics before bed can also be beneficial, as it can help improve digestion and reduce inflammation while you sleep[7].

With Food

  • Taking probiotics with a meal is recommended to protect the delicate bacteria from stomach acid and enzymes, ensuring they reach the gut intact[4].

Above: Probiotics in food: examples include kombucha, kefir, sauerkraut, sourdough.

While the optimal timing may vary, taking probiotics with a meal or at specific times of the day can enhance their effectiveness in supporting both gut and mental health.

However, the current evidence does not pinpoint a single best time, and individual responses may vary [4][5][7].

Role in Metabolic Health [1-5]

  • Nutrition

    Probiotics can play a role in maintaining health and extracting/managing nutrients from the foods we eat.

  • Type 2 Diabetes

    Certain strains are linked to improved insulin sensitivity and glycemic control.
    • Strains
      • Lactobacillus gasseri
      • Bifidobacterium lactis (e.g., BB-12)

  • Mechanism

    Probiotics may enhance gut barrier function and modulate lipid metabolism.

  • Dosing

    Generally, 10-20 billion CFUs per day.

  • Sample Brand

    VSL#3, Probiotic 10 by NOW Foods, has been studied/researched

General Considerations [1-5]

  • Quality: Choose products with clinical trials supporting their efficacy

  • Storage: Some probiotics require refrigeration to maintain potency

  • Duration: varies based on specific health goals & conditions

General Recommendations

  • For most benefits, taking probiotics for at least 3 months is often recommended.
  • Allow sufficient time for the probiotics to establish themselves and produce noticeable effects[6][7][8].

Considerations for Specific Conditions

  • For acute conditions like diarrhea, benefits can be seen in as little as 1-5 days[7].
  • For chronic conditions such as irritable bowel syndrome (IBS) or constipation, benefits may take 8-12 weeks to become apparent[7][8].

Long-Term Use

  • There is no definitive evidence of risk associated with long-term probiotic supplementation for healthy individuals.
  • Some people may continue to take probiotics beyond the initial 3 months if their health issues are chronic or long-lasting[8].

 

In summary, a minimum of 3 months of daily probiotic use is generally recommended for optimal benefits, but the duration can be adjusted based on individual health needs and responses. Please consult with healthcare providers before starting any new supplement regimen.

Always consult with a healthcare provider when choosing a probiotic supplement to ensure it aligns with your health needs.

References

[1] Wallace, C. J. K., & Milev, R. (2017). The effects of probiotics on depressive symptoms in humans: A systematic review. Annals of General Psychiatry, 16, 14. [https://annals-general-psychiatry.biomedcentral.com/articles/10.1186/s12991-017-0138-2 ].

[2] Koutnikova, H., et al. (2013). Gut microbiota-related differences in the composition and function of the intestinal microbiome in individuals with and without type 2 diabetes. Gut Microbes, 4(4), 293-298. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3920909/ ]. 

[3] Sanchez, M., et al. (2017). Effects of Lactobacillus and Bifidobacterium on obesity, diabetes, and lipid metabolism: A review. Journal of Functional Foods, 38, 127-136. [https://www.sciencedirect.com/science/article/abs/pii/S1756464617303204 ].

[4] Harvard Health. (2023). Probiotics may help boost mood and cognitive function. Harvard Health. Retrieved from [https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function ].

[5] Today's Dietitian. (2022). Probiotics: The microbiome’s effects on mental health. Today's Dietitian. Retrieved from [https://www.todaysdietitian.com/newarchives/0123p10.shtml ]. 

[6] Department of Veterans Affairs. (2020). VA.gov | Veterans Affairs. Department of Veterans Affairs. Retrieved from [https://www.va.gov/WHOLEHEALTHLIBRARY/tools/promoting-healthy-microbiome-with-food-probiotics.asp ]

[7] Medical News Today. (2023). How long does it take for probiotics to start working?. Medical News Today. Retrieved from [https://www.medicalnewstoday.com/articles/how-long-does-it-take-for-probiotics-to-start-working ]

[8] Healthline. (2023). How long does it take for probiotics to work? Healthline. [https://www.healthline.com/health/digestive-health/how-long-does-it-take-for-probiotics-to-work#help-ensure-it-works ].

 

Other sources for learning about probiotics & prebiotics

  1. National Institutes of Health (NIH) - National Center for Complementary and Integrative Health (NCCIH): The NCCIH provides information on the use of probiotics for various health conditions. They have a dedicated section for dietary supplements like probiotics. NCCIH Probiotics Information (https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know ).
  2. Harvard Health Publishing: Harvard Medical School often publishes articles on the health benefits of probiotics, including their use for mental health. Harvard Health - Probiotics (https://www.health.harvard.edu/staying-healthy/should-you-take-probiotics ).
  3. Systematic Reviews and Meta-Analyses: Mental Health: A meta-analysis titled "Probiotics and their potential benefits for mental health" published in the Journal of Clinical Psychiatry might provide insights into the duration and efficacy of probiotic use for mental health conditions. Link to search for relevant articles (https://www.psychiatrist.com ).
  4. Cochrane Database of Systematic Reviews: The Cochrane Database is a reliable source for systematic reviews on health interventions. You can search for reviews related to probiotics and mental or general health. Cochrane Library (https://www.cochranelibrary.com ).

 

Other Articles for General Knowledge of Probiotics

Probiotic Comparison:

NOW Foods Probiotics-10, 25 vs. 50 Billion CFUs

  • General Overview

    • Both designed to support digestive health

    • Provide blends of probiotic strains

    • Aim to balance gut flora & support the immune system

  • Probiotic Strain Composition

    • NOW Foods Probiotics-10, 25 Billion CFUs
      • Contains a blend of 10 different probiotic strains
      • Provides 25 billion colony-forming units (CFUs) per serving
    • NOW Foods Probiotics-10, 50 Billion CFUs
      • Contains the same blend of 10 probiotic strains
      • Provides a higher potency with 50 billion CFUs per serving

  • Intended Use and Benefits

    • 25 Billion CFUs
      • Suitable for daily use to maintain general digestive health.
      • May be preferred for individuals seeking moderate probiotic support.
    • 50 Billion CFUs
      • Designed for those needing more intensive digestive support
        • such as during or after antibiotic use
        • for individuals with specific digestive health concerns
      • Offers a stronger dose for those requiring higher probiotic intake.

  • Target Audience

    • 25 Billion CFUs
      • Ideal for individuals looking for routine maintenance of digestive health.
    • 50 Billion CFUs
      • Suitable for those with greater digestive health needs
      • For those looking for a higher potency probiotic supplement

  • Considerations

    • Choose based on individual health needs & specific recommendations from a healthcare provider.

    • Higher CFU count may not always mean better results for everyone
    • Effectiveness can vary based on individual conditions & goals

 

This summary highlights key differences between the two probiotic supplements offered by NOW Foods, focusing on their CFU content and intended use.

*Always consult with a healthcare provider when choosing a probiotic supplement to ensure it aligns with your health needs.*

Links & References

NOW Foods Official Website: Provides detailed product descriptions and intended benefits for both probiotic supplements.

Keywords: probiotics, gut health, mental health, holistic health, nutrition, integrative health, nutritional psychiatry, food as medicine, chronic health, inflammation, antibiotic use, gut-brain axis, supplements, evidence-based, digestive support, metabolic health, optimizing health

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