What are Psychobiotics?
You have likely heard of probiotics, and the benefits of these friendly (nonpathogenic) microorganisms to digestion, healthy skin, and boosting the immune system. Psychobiotics is a term coined by Wall et al in their 2014 paper 20 that describes a special class of probiotics that can be applied specifically to enhance mental wellness. These good bacteria belong to a number of types, or families, namely Lactobacilli, Streptococci, Bifidobacteria, Escherichida, and Enterococci.
The gut, commonly referred to as our “second brain” is the home base of our friendly bacteria. These essential microorganisms have some amazing characteristics! They can communicate with each other within the digestive tract, and also with other living cells in other parts of the body, including neurons in the brain. While more needs to be understood about how they do their jobs, it is known that they positively influence and facilitate efficient neurotransmission across the brain and entire CNS (central nervous system).1-5
The reason psychobiotics have received so much positive attention is that introducing adequate quantities of these microorganisms to the daily diet has been clinically demonstrated to reduce psychiatric and mental health symptoms, such as anxiety, depression, chronic fatigue syndrome, aggressiveness, ruminating thoughts, as well as many others, as outlined in many studies.
Notable Studies on Psychobiotics for Psychiatric Symptoms
Let’s take a brief look at some of these exciting clinical studies. A massive 2023 review of 51 studies involved over 3300 participants, half of whom received probiotics daily for a period of 4 to 24 weeks, and half who received placebo. Those receiving psychobiotics (primarily Lactobacilli and Bifidobacteria) showed a dramatic decrease in their symptoms of depression compared to the placebo group.7
Even in the management of IBS-related pain, human studies where probiotics were administered orally to this population produced marked abdominal pain relief.6
Fermented food consumption is a great source of psychobiotics and probiotics. A study from 2015 showed that high consumption of fermented foods significantly lowered social anxiety in participants who suffered from the condition.8
Depression relief was also strongly linked to consumption of probiotics in the diet, according to another 2015 study published in the Korean Journal of Clinical Psychopharmacology and Neuroscience.9
Happiness itself is linked to the health of the gut.10
How Do Psychobiotics Compare to Pharmaceutical Antidepressants?
For decades, researchers have explored new ways to not only asses the efficacy of psychobiotics, but also to compare probiotics + diet interventions against the results of taking antidepressant medication. Clinical studies have revealed some fascinating observations. One mouse study published in the 2014 Journal of Neurogastroenterology and Motility compared escitalopram with probiotics and found they both similarly reduced anxiety in the test subjects. However, the additional health benefits associated with the probiotics groups were not observed in the escitalopram group.15
Another example is a study from 2005, published in the Journal of human Psychopharmacology that showed that SSRI antidepressant use over time lowers certain hormone responses that can lead to inflammation and a compromised immune system.16
In contrast, a study from 2012 published in Frontiers in Microbiology showed that probiotics and diet interventions leading to balanced gut health actually boost the immune system, strengthen the ability to fight pathogens. remove allergens, prevent infections, and enhance overall bioavailability of nutrients.17
Pharmaceutical antidepressants may reduce symptoms like depression or anxiety, but they can also cause a concerning number of health problems. Studies show that psychobiotics ENHANCE MENTAL WELLNESS WITHOUT SUCH RISKS.
How Diet Can Improve Mental Wellness
The typical Western diet does not enhance a healthy microbiome, and is associated with obesity, digestive issues, IBS, mental health symptoms, and many other negative impacts on human health.14
Most doctors are not trained in nutrition for health. A doctor trained in pharmacology will most likely turn to drugs to help the patient deal with unwanted symptoms. In contrast, a holistic health practitioner who is knowledgeable in nutrition will offer strategies that are safe and effective based on diet modification, and supplementation, including psychobiotics to help their patient.
One such strategy is to include adequate short-chain fatty acids in the daily diet. Good sources of short-chain fatty acids include fruits and vegetables, nuts, legumes and many other common foods. It is the fiber in these foods that the body cannot digest, so the fiber is fermented (broken down) in the gut. Through this fermentation the gut produces the psychobiotics that are needed to support overall physical and mental health.12,13
Fermented foods is another very efficient way to introduce adequate probiotics into the body, including sauerkraut, kimchi, miso, sourdough bread, and yogurt. Probiotic supplements are also readily available in health food and most grocery stores. A nutrition-based practitioner might also offer testing to determine more exactly which probiotics would be most beneficial for an individual.
Drinking milk containing lactobacilli is another strategy to consider. A randomized controlled trial involving over 120 healthy volunteers demonstrated that consuming a glass of milk with probiotics for 3 weeks resulted in improved mood in the participants who had previously reported their mood as poor. The worst third of the group reported after 3 weeks described themselves as now “happy” and no longer depressed.21
The Many Roads to Natural Mental Health
There are many safe and effective avenues to improve mood, reduce symptoms, and better one’s mood that don’t involve medications. Certainly medications have a role to play in certain cases, but their efficacy in the general population has come under question, as has a growing concern over side effects that can worsen a person’s overall health.
Through the implementation of psychobiotics, CBT, exercise, improved diet, coaching and counseling, and many other strategies, one can improve one’s mood and overall health in ways that are not harmful.22
Cleansing toxins from the body is another important consideration, as in the presence of toxins, the ability of the cell wall to absorb and distribute nutrients including psychobiotics is diminished.23,24
Alternative to Meds Center’s Nutritional Approach to Treatment
Alternative to Meds Center is an inpatient recovery center that treats mental health, medication dependence, and addiction-related issues through holistic treatments that include orthomolecular diet modification, supplementation, lab testing, safe neurotoxin removal, neurotransmitter rehabilitation, medication weaning, IV therapy, and a wide range of other strategies geared toward recovery of natural mental health. Diet and psychobiotics are intimately connected and we want you to reap the benefits!
It is likely that our program is covered (at least in part) by your health insurance, and the center is fully accredited and licensed for residential services. Our staff of over 40 licensed professionals can guide you on your journey back to robust mental health without relying on medication. We are dedicated and compassionate in our service.
Many of our clients may be struggling with prescription medication issues. Thankfully, clients can reduce or even eliminate their medication within a finite period of time, under medical supervision, without suffering lingering withdrawals or discomfort. Please call us for more information about how our program could be the answer you or your loved one has been searching for.
