Psychobiotic for stress and depression. What is it and does it work? [ranking]

They are invisible to the naked eye and live in the gut. And yet they can direct your... brain. The positive effects of psychobiotics on mental fitness have so far been demonstrated mainly in rats, but preliminary studies on humans are also showing promising results.

Improving resistance to stress, helping to combat anxiety disorders and even supporting the treatment of depressive symptoms. And, as a bonus, improving digestive and immune system function. 

Psychobiotics are much safer than standard preparations used to treat psychiatric disorders. Are they, therefore, the psychiatric drugs of the future?

Psychobiotics are the drugs of the future.

See also:

• Probiotics
• Prebiotics
• Synbiotics
• Best over-the-counter sedation pills
• Stress medications and supplements
• How to look after your mental health

What is a psychobiotic?

A psychobiotic is a probiotic that is designed to affect your wellbeing if you consume it in the right amount. As research suggests, certain probiotics - specific strains of bacteria that naturally inhabit the gut - can influence not only peristalsis and the digestive process itself, but also maintain the balance of other body systems: nervous, endocrine and immuneand.

Interestingly, according to a 2016 research review, not only probiotic bacteria, but also prebiotics, the nutrient supply of these bacteria, can have a positive effect on the psyche . By taking a prebiotic, you feed good bacteria and thus enable their accelerated growth and multiplication.

Gut-brain axis

Although the mechanisms of how this connection works are still poorly understood, it is presumed that the bacteria inhabiting your gut and the substances they secrete (metabolic products) are chemical signals that the brain is able to read .

This communication also works the other way round: the brain can decide on the secretion of hormones and other substances that can influence the living conditions of the gut microfloraand. This specific conversation between the gut microbiota and the brain, affects the body in four ways. 

The gut-brain axis affectsand:

• emotional processes,
.
• cognitive abilities,
.
• stress and inflammatory responses (often associated with abnormal cytokine levels),
.
• neurotransmitters and proteins that control them.

The discovery of this connection is a relatively fresh issue in scientific circles. The key study in this regard (on rodents) was conducted in 2004. You might think to yourself: well, it's been a while... But in the world of science, time passes a little differently.

First, scientific theses are tested on rodents and larger animals. Only when the positive effects are well documented (and this takes time...) are human studies undertaken. This is why most of the scientific work on psychobiotics deals with their effects on mice and rats. Their effects on humans have only been tested for a few years.

What strains of probiotic bacteria affect the psyche?

The two main families of probiotic bacteria that scientists have looked at are Lactobacillus and Bifidobacteriumand. However, these micro-organisms can come in millions of different strains, each with slightly different effects on the body. So let's dive deeper.

Below you will find the specific strains of psychobiotic bacteria that have been tested in the largest number of scientific studies (especially those conducted with humans) and have achieved the best results.

For psychobiotics, look for strainsand:

• Lactobacillus helveticus,
.
• Lactobacillus rhamnosus,
.
• Lactobacillus reuteri,
.
• Lactobacillus plantarum,
.
• Bifidobacterium longum,
.
• Bifidobacterium infantis,
.
• Bifidobacterium breve,
.

Additionally, the addition of prebiotics such asand:

• galacto-oligosaccharides,
.
• transgalacto-oligosaccharides,
.
• fructooligosaccharides,
.

Psychobiotics for stress and... depression?

Research conducted to date with humans suggests that psychobiotics can reduce feelings of anxiety, lower blood cortisol levels and improve mood through the release of neurotransmitters such as dopamine, serotonin or GABAand.

Pharmacist Ilona Krzak adds:

"In an in vitro study where bacteria fermented milk in the production of Italian cheeses, it was shown that the highest amounts of GABA, were produced by strains: 

• Lactobacillus paracasei PF6, 
.
• Lactobacillus delbruecki subsp. bulgaricus PR1, 
.
• Lactococcus lactis PU1, 
.
• Lactobacillus brevis PM17"
.

Through these mechanisms of action, psychobiotic therapy can help make the body more resilient to stress, and reduce perceived anxiety levels among healthy individuals, but also in patients with anxiety disorders (formerly known as neurosis)and.

And what about depression? Studies from 2013, 2016 and 2020 suggest that psychobiotics can help treat the symptoms of depression, especially that caused by chronic stress. In addition to influencing the production of adequate levels of norepinephrine and serotonin, it is also thought to be a helpful mechanism in the treatment of depression by reducing the levels of pro-inflammatory cytokines in the bodyand.

Cytokines are proteins produced by the immune system. The presence of some of them may induce immune stress and may be associated with an increase in depression .

A review of a 2021 study involving 1125 patients also seems to confirm the above findings. Indeed, the use of specific strains of probiotics resulted in an alleviation of depression and anxiety symptoms in participants. However, the authors of the review point out the numerous limitations of the scientific papers analysedand.

Can we therefore consider psychobiotics as new psychotropic drugs for the treatment of depression? No. Or at least not yet. The antidepressant properties of psychobiotics are dependent on the specific strain and the amount and timing of their consumption.

Some of the bacteria that have been suspected of having properties to help treat this severe illness have not worked at all. For others, although the effects are promising, there is still a need to establish the exact dosage, composition and duration for which they should be usedand.

If you are taking antidepressants - don't put them off in favour of psychobiotics. And if you want to try supporting your therapy with these beneficial bacterial strains, be sure to let your doctor know.

Psychobiotics can also support memory and concentration. Studies have shown that certain strains of probiotic bacteria can improve cognitive function. This is due to their effect on the balance of the gut microflora, where neurotransmitters such as serotonin are produced. Maintaining adequate neurotransmitter homeostasis is crucial for proper brain functionand.

Ranking of TOP 5 best psychobiotics:

• Alldeyn Rosebiotic
.
• Dr. Jacob's Iodine + Selenium probio
.
• Sanprobi Stress
.
• Activlab Pharma Psychobiotic
.
• Yango Psychobiotic
.

When choosing psychobiotics, don't just go by the name written on the packaging. Some preparations are labelled as "probiotics", but when you look at the composition, you will find that they also contain the strains of psychobiotic bacteria you need.

6 bacterial strains

ALLDEYNN ROSEBIOTIC

5.0

• Main ingredients: Lab2pro™ 6 strainsóof lactic acid bacteria
.
• Form: pastilles
.
• Packaging: 30 lozenges
.
• Dosage: 1 lozenge per day
.
• Sufficient for: 30 days
.

See price

Product description

ROSEBIOTIC is a synbiotic containing a patented Lab2pro™ complex of 6 selected and tested strainsóof lactic acid bacteria. Synbiotic – is a combination of a prebiotic and a probiotic in one product. The product has a positive effect on supporting and strengthening the immune system, improving digestion, as well as the bioavailability of vitamins and mineralsóin the digestive tract.

Recommended dietary supplement when you want to rebuild the state of your intestinal microflora, regulate the digestive system and improve the absorption of nutrients.

Pros and cons

ROSEBIOTIC is a synbiotic containing a patented Lab2pro™ complex of 6 selected and tested strainsóof lactic acid bacteria. Synbiotic – is a combination of a prebiotic and a probiotic in one product. The product has a positive effect on supporting and strengthening the immune system, improving digestion, as well as the bioavailability of vitamins and mineralsóin the digestive tract.

Recommended dietary supplement when you want to rebuild the state of your intestinal microflora, regulate the digestive system and improve the absorption of nutrients.

Additional information

ROSEBIOTIC is a synbiotic containing a patented Lab2pro™ complex of 6 selected and tested strainsóof lactic acid bacteria. Synbiotic – is a combination of a prebiotic and a probiotic in one product. The product has a positive effect on supporting and strengthening the immune system, improving digestion, as well as the bioavailability of vitamins and mineralsóin the digestive tract.

Recommended dietary supplement when you want to rebuild the state of your intestinal microflora, regulate the digestive system and improve the absorption of nutrients.

Expert opinion

ROSEBIOTIC is a synbiotic containing a patented Lab2pro™ complex of 6 selected and tested strainsóof lactic acid bacteria. Synbiotic – is a combination of a prebiotic and a probiotic in one product. The product has a positive effect on supporting and strengthening the immune system, improving digestion, as well as the bioavailability of vitamins and mineralsóin the digestive tract.

Recommended dietary supplement when you want to rebuild the state of your intestinal microflora, regulate the digestive system and improve the absorption of nutrients.

Helps the thyroid

Dr.Jacob's Iodine + Selenium probio

4.8

• Active ingredients: vitamin B12, iodine, selenium, silicon, Lactobacillus and Bifidobacteria
.
• Form: capsules
.
• Packaging: 90 capsules
.
• Sufficient for: 3 months
.

See price

Product description

Iodine + Selenium probio dietary supplement is a combination of iodine, selenium, vitamin B12 and probioticós. The product formula is designed to support thyroid health and normal intestinal flora. 

Iodine and selenium are key micronutrients essential for proper thyroid function. In turn, millions of probiotic bacteria, including Lactobacillus plantarum and Bifidobacterium lactis, help to maintain a healthy intestinal environment. 

The following is a supplementary vitamin.

Additionally, vitamin B12 supports normal energy metabolism and the nervous system. The product is an excellent choice for people with thyroid problems and intestinal disorders.

The product is an excellent choice for people with thyroid problems and intestinal disorders.

Pros and cons

Iodine + Selenium probio dietary supplement is a combination of iodine, selenium, vitamin B12 and probioticós. The product formula is designed to support thyroid health and normal intestinal flora. 

Iodine and selenium are key micronutrients essential for proper thyroid function. In turn, millions of probiotic bacteria, including Lactobacillus plantarum and Bifidobacterium lactis, help to maintain a healthy intestinal environment. 

The following is a supplementary vitamin.

Additionally, vitamin B12 supports normal energy metabolism and the nervous system. The product is an excellent choice for people with thyroid problems and intestinal disorders.

The product is an excellent choice for people with thyroid problems and intestinal disorders.

Additional information

Iodine + Selenium probio dietary supplement is a combination of iodine, selenium, vitamin B12 and probioticós. The product formula is designed to support thyroid health and normal intestinal flora. 

Iodine and selenium are key micronutrients essential for proper thyroid function. In turn, millions of probiotic bacteria, including Lactobacillus plantarum and Bifidobacterium lactis, help to maintain a healthy intestinal environment. 

The following is a supplementary vitamin.

Additionally, vitamin B12 supports normal energy metabolism and the nervous system. The product is an excellent choice for people with thyroid problems and intestinal disorders.

The product is an excellent choice for people with thyroid problems and intestinal disorders.

Sanprobi Stress

Rating: 4.8

• Active ingredients: Lactobacillus helveticus Rosell® - 52, Bifidobacterium longum Rosell® - 175
.
• Form: capsules
.
• Packaging: 20 capsules
.
• Sufficient for: 20 days
.

Product description:

Sanprobi Stress contains two of the best researched probiotic bacterial strains for their effects on mental wellbeing. The product will help to strengthen the body's resistance to stress and improve mood. In addition, it will have a beneficial effect on the gut.

Pluses and minuses:

Additional information:

Preparation contains soy and lactose. It should be stored at room temperature.

Preparation information.

Activlab Pharma Psychobiotic

Rating: 4.9

• Active ingredients: Bifidobacterium infantis BI02, Bifidobacterium longum BL-G301, Lactobacillus acidophilus LA02, Lactobacillus helveticus LH060, Lactobacillus reuteri LRE02, Lactobacillus rhamnosus GG
.
• Form: capsules
.
• Packaging: 20 capsules
.
• Sufficient for: 20 days
.

Product description:

Preparation contains up to 6 strains of probiotic bacteria, important for your mental condition, immunity and digestive health. The effect of these microorganisms has been further enhanced by the addition of a prebiotic in the form of fructooligosaccharides.

Plus and minus.

Pluses and minuses:

Additional information:

Store the product at room temperature, in a dry and shaded place.

Yango Psychobiotic

Rating: 4.5

• Active ingredients: Bacillus coagulans MTCC 5856 (LactoSpore®), GABA (gamma-aminobutyric acid)
.
• Form: capsules
.
• Packaging: 60 capsules
.
• Sufficient for: 2 months
.

Product description:

Psychobiotic by Yango is a combination of prebiotic bacteria and gamma-aminobutyric acid, known as GABA. GABA is a neurotransmitter naturally found in the body, which - simply put - is responsible for calming the body in stressful situations.

Positive.

Pluses and minuses:

Additional information:

The capsule shell is made of vegetable cellulose. Keep the product at room temperature and do not expose to direct sunlight.

Natural psychobiotics in food

Diet psychobiotic foods are not just about pickles, yoghurt, kefir or other fermented products - that is, natural sources of probiotic bacteria. To look after your microbiota naturally, it's also worth eating fibre, which can provide a great breeding ground for these beneficial microorganisms.

You have histamine intolerance? Pharmacist Ilona Krzak advises:

"Pickles contain large amounts of histamine, which can manifest as unpleasant stomach discomfort, rashes or even migraines. The enzyme DAO, which is also available in the supplement, can then be used."

Psychobiobiotics.

Psychobiotics - side effects

Despite the fact that psychobiotics are 100% naturally occurring microorganisms in the human body, their supplementation can cause gastrointestinal discomfort or allergic reactions in some people.

Psychobiotics are also known to cause side effects.

Like many other probiotic supplements, psychobiotics can cause gastrointestinal complaints such as:

• congestion,
.
• gas,
.
• constipation,
.
• diarrhoea,
.

These side effects are usually short-lived and subside after a few days of regular use as the body becomes accustomed to them. You can avoid them by slowly introducing one dietary supplement or foods rich in them - not all at once.

There are times, however, when taking psychobiotics before long or in excessive quantities can lead to an overgrowth of bacterial flora in the gut. This condition is called SIBO syndrome.

People who suffer from this condition are not advised to take any probiotics - including psychobiotics.

Rarely, but occasionally, some people may experience allergic reactions to ingredients in psychobiotics. Symptoms may include itching, rash, facial swelling, difficulty breathing or a scratchy feeling in the throatand.

Psychobiotics may also interact with certain medications, particularly those used to treat psychiatric disorders. Always consult your doctor before starting psychobiotics if you are taking any medication.

See also:

• When are probiotics harmful?
.

Probiotics - expert opinions

Experts agree: psychobiotics work. They can affect your wellbeing and mental health, and can even help with anxiety disorders or symptoms of depression. However, it is worth remembering that their beneficial effects on the mind depend on the specific strains of these bacteria and the use of appropriate doses.

Jagoda Turowska, psychologist and psychotherapist:

"Research indicates that the use of probiotics helps to reduce stress and supports the treatment of depression, especially as stress is often associated with the gastrointestinal tract and intestines. Importantly, only specific strains of bacteria support improved concentration and mental health. A first-best probiotic will not work like this.

Probiotics help to improve mood and concentration, but when used in excess they can harm us instead of helping us. Probiotics also help with anxiety disorders or support the treatment of Alzheimer's disease. But one must be careful with their use. An excess of bacteria - even the good ones - can lead to SIBO syndrome or impaired concentration."

Julia Skrajda, clinical nutritionist:

"Psychobiotics are nothing more than probiotics that act on the HPA axis, or hypothalamic-pituitary-adrenal axis. These are specific bacterial strains that are designed to help hormones regulate mood and prophylactically support concentration and memory.

These specific bacteria in psychobiotics act on the gut-brain axis and have a slightly broader application than stricte gastrointestinal diseases. By all accounts, these are worthy products from which we can derive tangible health benefits."

Ilona Krzak, Master of Pharmacy:

"The intestinal microflora is extremely important for good health and overall well-being. Its proper state has an impact on the inflammation going on in the body or chronic diseases, which also translates into the risk of Alzheimer's or Parkinson's disease in the future.

It is also important to have an adequate intestinal microflora.

Unfortunately, the so-called Western diet, i.e. processed foods saturated with preservatives, colourings and other enhancers, unwarranted antibiotic treatments, the use of certain medications, a life of constant running and stress, without adequate rest, all have an impact on our microbiome, and consequently on our wellbeing, mental state and immunity.

I consider microbiotics/psychobiotics an important part of our diet, especially when we are affected by the factors mentioned above.

I hope that knowledge on this subject will rapidly develop and almost everyone will know that a healthy gut is a healthy brain."

See also:

• What are adaptogens?
.
• Ashwagandha
• Passionflower (passionflower)
.
• Light CBD oils
• Huckleberry
• Butyric acid
• Sodium butyrate

Summary