Probiotics can reduce stress by promoting a healthy gut microbiome, which is closely linked to the gut-brain axis. By enhancing gut health and supporting the production of neurotransmitters like serotonin, probiotics help regulate mood and reduce levels of stress and anxiety. Here are other clinical studies and research that reinforce how probiotics can help the body, including:
Modulating the Stress Response
The gut microbiome communicates with the brain through the vagus nerve and the production of certain molecules. Probiotics may help regulate this communication, potentially influencing the body's stress response. Studies suggest that probiotics might help lower stress hormone levels, such as cortisol, leading to a calmer state.
According to Dr. Ruscio, a multi-strain blend of Lactobacillus and Bifidobacterium has a positive impact on stress and anxiety. The Food and Mood Center also shares that Lactobacillus plantarum is used to treat common symptoms of anxiety by increasing dopamine levels and decreasing inflammation.
The National Library of Medicine highlights that stress interferes with our intestinal microbiota, leading to increased anxiety and stress. However, taking Lactobacillus plantarum for 12 weeks can reduce stress and anxiety in adults.
Lactobacillus Plantarum, in some studies, helped improve sleep quality while reducing stress and anxiety and easing depression symptoms. Preliminary evidence shows that it helps to modulate the body’s immune function and that it exhibits anti-inflammatory effects.
A double-blind, randomized, placebo-controlled clinical trial found that supplementation with Lactobacillus paracasei improved psychological and physiological markers of stress and anxiety in healthy adults.
In addition, the "Sisu study" was a randomized, double-blind, placebo-controlled trial that investigated the effects of Lactobacillus paracasei on acute stress response and chronic stress in healthy adults. While it did not significantly impact the primary outcome of heart rate response to acute stress, it did improve some secondary outcomes related to psychological stress, including normalizing cortisol awakening response and evening cortisol levels.
The "ChillEx study" was a randomized, triple-blind, placebo-controlled trial examining Lactobacillus paracasei in university students facing examination stress. Although there was no significant difference between Lactobacillus paracasei and placebo on the primary outcome of state anxiety, the probiotic showed benefits for some secondary outcomes like improving sleep quality and reducing fatigue.
Health Harvard has found that probiotics boost cognitive and mood functioning, effectively lowering anxiety and stress levels.
A study published in Frontiers in Aging Neuroscience revealed that patients with Alzheimer’s who consumed milk containing four probiotic species for 12 weeks performed better on cognitive tests than those who drank regular milk without probiotics.
Impacting Neurotransmitters:
Our gut bacteria play a crucial role in the production of neurotransmitters, the chemical messengers in the brain that influence mood and emotions. Probiotics may help increase the production of mood-boosting neurotransmitters like serotonin and GABA, while reducing stress-related ones.
Reducing Inflammation:
Chronic stress is linked to inflammation throughout the body. Some studies suggest that probiotics may have anti-inflammatory properties, potentially reducing the low-grade inflammation associated with stress and contributing to a feeling of well-being.
Improved Sleep Quality:
Stress often disrupts sleep patterns, leading to irritability and poor mood. A healthy gut microbiome has been linked to better sleep quality. Probiotics might indirectly improve sleep by promoting gut health and reducing stress levels. According to a study conducted by Zhu et al. and published in MDPI, probiotic supplements significantly improved depression and sleep quality in students with mild anxiety and depression, preventing the worsening of anxiety.
Overall Well-being:
By supporting a healthy gut environment, probiotics may contribute to improved digestion, reduced bloating, and a stronger immune system. Feeling physically better can indirectly reduce stress and contribute to a more positive outlook.