In short:
Psychobiotics are probiotics (i.e. intestinal bacteria) that can influence the psyche and are said to help with mental illnesses. These microorganisms can influence our mood via the gut-brain axis . Bacteria that promise high psychobiotic potential are primarily strains from the genera Lactobacillus and Bifidobacterium . Prebiotics can support these bacterial strains in their work and also prevent inflammation that can otherwise be associated with depressive moods. This is why synbiotics (the combination of probiotics and prebiotics) are particularly interesting for scientists. Research into psychobiotics is still in its early stages, but it represents a rapidly growing and extremely promising branch of research.
Deep Dive - What exactly is it about?
It is now considered proven that our intestinal microbiome not only influences our digestion, but also a number of our body systems and, above all, is in constant communication with our brain. This is because the microorganisms in our intestines influence the processes in our brain. Interesting connections have now been identified between certain psychological and neurological problems and intestinal complaints. For example, people with irritable bowel syndrome are more likely to be depressed, Parkinson's sufferers are prone to constipation and people with autism spectrum disorders often also suffer from digestive problems. We have already dealt extensively with the so-called gut-brain axis on several occasions. Psychobiotics are probiotics that have a positive effect on the psyche when administered in the right amount. The term was only coined in 2012, so this branch of research is still very young, but it is growing rapidly and is considered very promising - rightly so, we think! That's why we want to give you a little insight into some of the scientific findings that exist so far and the potential that probiotics and prebiotics have in this context!
And how do they work?
The ways in which our body systems communicate with each other are extremely complex, so it is believed that psychobiotics also work in many different ways. On the one hand, they enable the synthesis of certain neurotransmitters that influence our behavior, including serotonin, known as the happiness hormone. On the other hand, they can regulate our stress response by preventing excessive release of the stress hormone cortisol. Psychobiotics can also reduce inflammatory processes in the body while increasing glutathione, a protein known for its strong antioxidant properties and can therefore prevent inflammation, among other things. Increased permeability of the intestinal mucosa is often associated with increased inflammatory activity in the body. This permeability can increase, for example, in the case of acute stress. This fact is therefore also believed to explain the increased inflammation levels measured in people suffering from depression or anxiety disorders.
Which bacterial strains have psychobiotic potential?
Interestingly, most of the potential is attributed to bacteria of the genera Lactobacillus and Bifidobacteria, in particular the species B. breve and B. longum, of which various specific strains are also contained in the Dailybacs, as well as the species L. rhamnosus and L. plantarum. Strains of this species are also found in the Dailybacs. Bifidobacteria appear to be able to prevent inflammatory reactions and are able to increase the level of tryptophan in the body. This makes them even more interesting in research into psychobiotics, because depressive symptoms are associated, among other things, with a lack of tryptophan - a precursor of the neurotransmitter serotonin. This is probably the reason why tryptophan can have a calming effect and lift the mood. Like all bacteria that are useful for humans, the little helpers benefit when they are additionally "fed" with prebiotics. Prebiotics can reduce the permeability of the intestinal mucosa and thereby prevent possible inflammation, which, as already mentioned, is observed in patients with depressive or anxious moods, among others. Particularly interesting prebiotics in the psychobiotic context are fructooligosaccharides (FOS) - a polysaccharide that is classified as a dietary fiber and is found in chicory, for example - and galactooligosaccharides (GOS), which are found in breast milk, for example. (Incidentally, we also use chicory root extract in Dailybacs as an effective prebiotic.) It has been observed in both animals and humans that prebiotics from the Bimuno-GOS group (B-GOS) can have a positive effect on emotional and cognitive processes. B-GOS, in turn, primarily promotes the helpful bifidobacteria. All of these findings lead researchers to assume that synbiotics as a combination of prebiotics and probiotics can be particularly interesting when it comes to psychobiotics. For example, it has been observed that synbiotics significantly reduce the so-called tumor necrosis factor TNF-α, which can trigger inflammation in high quantities. And this effect lasts several months after treatment. This finding could therefore not only help patients with inflammatory bowel disease, but also those who suffer from mental illnesses. We can certainly look forward to further studies and findings in this area! Psychobiotics as antidepressants? In experiments on rats, some of which were treated with antidepressants and some with probiotics, comparable results have been observed. However, as the data is currently very thin, psychobiotics do not yet represent a treatment alternative for humans. Too many questions remain unanswered as to which specific bacterial strains can be helpful in which dosage and how they work in detail. It is not yet possible to say whether psychobiotics can be prescribed in place of conventional antidepressants in the future. A major advantage over classic antidepressants is that probiotics and prebiotics hardly have any side effects, unlike these drugs. The results so far are fascinating and scientists are (cautiously) optimistic! Taking medication or supplements can, after consultation with a doctor or therapist, be a useful addition to psychotherapy, but cannot replace it!
Practical Application - Use the Gut-Brain Axis Today
It has already been proven that the microbiome can influence not only our intestines, but our entire body, including our brain. We also use this approach in our products such as Dailybacs or our Good Mood AddOn. The numerous strains of Lactobacilli and Bifidobacteria as well as the prebiotics in Dailybacs are supplemented in our Good Mood AddOn with Ashwagandha, saffron extract, vitamins and 5-HTP , which contributes to the production of serotonin. This way, you are doing something good for both your intestines and your mood. Because your intestines are the engine of health - if your intestines are not in balance, nutrients cannot be absorbed properly and therefore cannot be used by the body. Dailybacs therefore provide the basis for a balanced intestinal flora and ensure that nutrients can be absorbed optimally. In addition, you can always support your body and mind with a balanced, fiber-rich diet, exercise and meditation. This is a natural way to improve your overall physical and mental well-being!
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6255950/ Bambury A, Sandhu K, Cryan JF, Dinan TG. Finding the needle in the haystack: systematic identification of psychobiotics. Br J Pharmacol. 2018;175(24):4430-4438. doi:10.1111/bph.14127
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521058/ Bermúdez-Humarán LG, Salinas E, Ortiz GG, Ramirez-Jirano LJ, Morales JA, Bitzer-Quintero OK. From Probiotics to Psychobiotics: Live Beneficial Bacteria Which Act on the Brain-Gut Axis. Nutrients. 2019;11(4):890. Published 2019 Apr 20. doi:10.3390/nu11040890
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102282/ Sarkar A, Lehto SM, Harty S, Dinan TG, Cryan JF, Burnet PWJ. Psychobiotics and the Manipulation of Bacteria-Gut-Brain Signals. Trends Neurosci. 2016;39(11):763-781. doi:10.1016/j.tins.2016.09.002
- https://www.sciencefocus.com/the-human-body/psychobiotics-your-microbiome-has-the-potential-to-improve-your-mental-health-not-just-your-gut-heath/
- https://www.sciencedaily.com/releases/2016/10/161025220959.htm
- https://www.medica-kiel.de/gesundheitsbibliothek/index/glutathion/
- https://www.apa.org/monitor/2018/12/cover-psychobiotics
- https://www.sciencemag.org/news/2020/05/meet-psychobiome-gut-bacteria-may-alter-how-you-think-feel-and-act
- https://universityhealthnews.com/daily/depression/best-probiotics-for-mood-enhancing-the-gut-brain-connection-with-psychobiotics/
