Many different microorganisms live naturally inside and outside our bodies, such as probiotics, live microorganisms that are intended to have a good impact on people’s health.
In reality, the microorganisms in our bodies outnumber human cells by 10 to 1, and although it sounds strange, these little organisms are not necessarily bad for human health and should not be considered “nasty germs.” That is to say, their relationship with our organisms is of mutual benefit: we give them accommodation and food and these microscopic beings perform a myriad of tasks that are beneficial to our health.
Find out if probiotics can improve your brain health .
What are probiotics?
Probiotics are usually bacteria of the Lactobacillus and Bifidobacterium genera, and can be taken in capsules or sachets (sold in pharmacies) or included in certain foods found in supermarkets, such as yogurt.
Probiotics are believed to improve digestive health , and are often used to treat diarrhea or bloating. In fact, some studies suggest that probiotics may benefit people with certain medical conditions, including irritable bowel syndrome (IBS), eczema, dermatitis, high cholesterol levels, and liver disease (Doege et al., 2012).
However, the development of specific live medications for each disorder has not yet been reached. Studies indicate that each person has a unique microbiota composition, such as fingerprint, facial features, or genetic endowment.
In 2013 Ted Dinan, Professor of Psychiatry at the University of Cork (Ireland), introduced a new concept: psychobiotics. “They are bacteria that when ingested in adequate amounts improve mental health.” However, the main problem with this new expression is that it is supported by in vitro and animal studies, so scientists are cautious when evaluating any results that may appear promising.
Probably the treatment with psychobiotics of the future will be individualized after analyzing the specific alteration.
Relationship of the brain to the gut
Communication between gut microbes and the brain is two-way and is believed to occur through several pathways, according to Kirsten Tillisch, professor of medicine at UCLA’s Oppenheimer Center for the Neurobiology of Stress and Resilience. One of these pathways is the vagus nerve, which is often referred to as a “superhighway of communication” between the gut and the brain.
At the same time, the brain and the intestine also communicate through intestinal microbes, which produce molecules that carry information to the brain (Quin et al., 2010).
Gut microbes communicate with the brain by acting on the immune system, either directly or indirectly (such as when gut microbes alter circulating levels of pro and anti-inflammatory cytokines which in turn alter brain function). Finally, says Tillisch, microbes can influence the permeability of the gut, altering the flow of metabolites into the peripheral circulation and, therefore, into the brain.
In this way, since the gut and brain are connected , and gut bacteria produce substances that can influence the brain, psychobiotics can benefit the brain and mental health . Additionally, gut bacteria can also influence the brain and central nervous system by controlling inflammation and hormone production (Rea, Dinan, & Cryan, 2015; Holzer & Farzi, 2015).
Do psychobiotics promote mental health?
Much of the research on psychobiotics (a type of probiotic) has focused on how they influence anxiety and depression. Up to now.
“The evidence in general shows that probiotics can have a positive benefit on mood.”
Jane Foster, associate professor in the department of psychiatry and behavioral neurosciences at McMaster University in Hamilton, Ontario, Canada
In fact, some intestinal bacteria of the Lactobacillus and Bifidobacterium genera secrete or modulate neurotransmitter substances such as GABA, acetylcholine or serotonin, involved in the regulation of many physiological and neurological processes whose dysfunction is related to anxiety or depression. Different studies, in fact, have examined how probiotics attack depressive symptoms (Mohammadi et al., 2015).
Do psychobiotics influence mood?
The big question is how psychobiotics come to have effects on the psyche. One possibility that scientists are considering is that microorganisms act directly on the enteric nervous system – in charge of controlling the digestive system – which, in turn, communicates with the brain. Another option is that they regulate the intestinal immune system , which modulates the central nervous system.
Whatever the influence of psychobiotics on the mind, the fact is that some probiotics can improve mood.
One study gave people a probiotic blend containing eight different strains of Lactobacillus and Bifidobacteria every day for 4 weeks, and participants’ negative thoughts associated with sad mood were reduced (Steenbergen et al., 2015) .
Also, another study reported that consuming a dairy drink containing a probiotic called Lactobacillus casei for 3 weeks improved mood in people who had the lowest mood before treatment (Benton, Williams, & Brown, 2007).
Finally, an intriguing study found that taking a mixture of Bifidobacteria , Streptococcus , Lactobacillus, and Lactococcus affected the regions of the brain that control emotions and sensations. In this study, healthy women took the mixture twice a day for 4 weeks (Tillisch et al., 2013).
We leave you the best offers of psychobiotic supplements
Is it necessary to take probiotics?
If necessary, taking probiotic supplements can help increase beneficial bacterial species in your intestines. In general, taking probiotics is safe and causes few side effects.
Changing your diet can have almost immediate effects that are noticeable within a few weeks. It is important to avoid saturated fats and foods rich in sugar, as these affect the microbiota. Instead it is convenient to include whole foods, fruits and vegetables. Fermented foods like kefir and sauerkraut, as well as pickled foods like pickles, miso, and tempeh. Kombucha tea should also be included.
If you decide on probiotic supplementation, choose one that has several strains (the more the better) and with a high number of probiotic bacteria, for greater effectiveness. One billion bacteria is the minimum number; below this figure, the effect is practically nil, although ten billion is advisable.
You can also go to a psychoneuroimmunology specialist, who will request a study of your microbiota to determine which probiotics are the most suitable for you.
References
- Benton, D., Williams, C and Brown, A. (2007). Impact of consuming a milk drink containing a probiotic on mood and cognition. European Journal of Clinic Nutrition. doi: 10.1038 / sj.ejcn.1602546
- Doege, K., Grajecki, D., Zyriax, BC, Detinkina, E., Zu Eulenburg, C. and Buhling, KJ (2012). Impact of maternal supplementation with probiotics during pregnancy on atopic eczema in childhood – a meta-analysis. The British Journal of Nutrition. doi: 10.1017 / S0007114511003400
- Holzer, P. and Farzi, A. (2015). Neuropeptides and the Microbiota-Gut-Brain Axis. Microbial Endocrinology. doi: 10.1007 / 978-1-4939-0897-4_9
- Mohammadi, A., Jazayeri, S., Khosravi-Darani, K., Solati, Z., Mohammadpour, N., Asemi, Z., Adab, Z… and Eghtesadi, S. (2015). The effects of probiotics on mental health and hypothalamic – pituitary – adrenal axis: A randomized, double-blind, placebo-controlled trial in petrochemical workers. Journal of Nutritional Neuroscience . doi: 10.1179 / 1476830515Y.0000000023
- Rea, K., Dinan, T. and Cryan, J. (2015). The microbiome: A key regulator of stress and neuroinflammation. Neurobiology of Stress. doi: 10.1016 / j.ynstr.2016.03.001
- Steenbergen, L., Sellaro, R., van Hemert, S., Bosch, JA, Colzato, LS (2015). A randomized controlled trial to test the effect of multispecies probiotics on cognitive reactivity to sad mood. Brain, Behavior and immunity. doi: 10.1016 / j.bbi.2015.04.003
- Tillisch, K., Labus, J., Kilpatrick, L., Jiang, Z., Stains, J., Ebrat, B., Guyonnet, D… and Mayer, EA (2013). Consumption of fermented milk product with probiotic modulates brain activity. Gastroenterology . doi: 10.1053 / j.gastro.2013.02.043
- Qin, J., Li, R., Raes, J., Arumugam, M., Burgdorf, K., Manichanh, C., Nielsen, T., Pons, N … and Wang, J. (2010). A human gut microbial gene catalog established by metagenomic sequencing. Nature . doi: 10.1038 / nature08821
