A New Ally in the Fight Against Stress and Anxiety: Psychobiotics
Bifidobacterium Lactobacillus anxiety cortisol mental health psychobiotics stress management
What Does the Science Say? Findings from Clinical Studies
Human studies investigating the effects of psychobiotics on stress and anxiety are increasingly shedding light on their potential. Here are some key findings:
Academic Exam Stress: In a study conducted on medical students experiencing intense academic exam stress, the group consuming fermented milk containing the Lactobacillus casei Shirota strain experienced fewer physical symptoms (like abdominal discomfort) and had a lower increase in cortisol levels during stress compared to the placebo group. This finding suggests that psychobiotics can mitigate both the physical and hormonal effects of stress.
General Stress and Anxiety: In another important study on healthy volunteers, a formulation containing the strains Lactobacillus helveticus R0052 and Bifidobacterium longum R0175, used for 30 days, led to a significant reduction in self-reported levels of stress and anxiety compared to a placebo. This study highlights the potential of psychobiotics to enhance mental resilience in the general population.
Prominent Strains and Their Effects
Research indicates that not all probiotics have the same effect, and specific strains provide more distinct benefits for stress and anxiety. Some of the prominent strains and their evidence-based effects in this area include:
Lactobacillus helveticus R0052 and Bifidobacterium longum R0175: The combination of these two strains (such as the one tested by Messaoudi and colleagues in healthy volunteers) is one of the most studied formulations, with the potential to lower anxiety and depression scores and reduce levels of the stress hormone cortisol.
Bifidobacterium longum 1714: In a study by Allen and colleagues, this specific strain was shown to reduce the cortisol response and improve overall mood in stressed individuals.
Lactobacillus plantarum: Has been associated with alleviating anxiety symptoms and improving cognitive functions in stressed adults.
Lactobacillus gasseri: Can indirectly help manage anxiety by improving sleep quality and reducing stress-related symptoms.
Conclusion
Current scientific evidence suggests that psychobiotics can be a promising support strategy for managing stress and anxiety. Specific probiotic strains can help us achieve a more balanced mental state by targeting both the psychological and physiological effects of stress. However, it is important to remember that this field is still evolving, and more research is needed to determine the most effective dosages and strain combinations.
References
Allen, A. P., Hutch, W., Borre, Y. E., Kennedy, P. J., Temko, A., Boylan, G., ... & Clarke, G. (2016). Bifidobacterium longum 1714 as a translational psychobiotic: modulation of stress, electrophysiology and neurocognition in healthy volunteers. Translational psychiatry, 6(10), e939.
Kato-Kataoka, A., Nishida, K., Takada, M., Kawai, M., Kikuchi-Hayakawa, H., Suda, K., ... & Rokutan, K. (2016). Fermented milk containing Lactobacillus casei strain Shirota prevents the onset of physical symptoms in medical students under academic examination stress. Beneficial microbes, 7(2), 153-156.
Messaoudi, M., Lalonde, R., Violle, N., Javelot, H., Desor, D., Nejdi, A., ... & Cazaubiel, M. (2011). Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. British Journal of Nutrition, 105(5), 755-764.