New research conducted at the University of Leiden shows that probiotics, which are naturally high in fermented foods, can drastically boost your mood from day to day. Katerina Johnson, PhD, is a postdoctoral researcher with the Clinical Psychology Unit at the university. She was a co-leader of a recent study that found probiotics could help improve emotional health. To test the app, participants used it daily for four weeks, documenting their moods. They filled out mental health questionnaires, which produced eye-opening results on the connection between gut health and mood management.
Across the trial, study subjects taking probiotics experienced significant changes in their mood after just two weeks. Johnson noted that this duration of mood-boosting effects is in line with classical antidepressants. After all, the gut has five times as many neurons as the spinal cord. This is a huge indicator of the connection between gut microbiome health and mental health.
“By monitoring people daily, rather than just assessing them before and after, it gives us a much better resolution of changes over time when taking probiotics,” said Johnson. The daily tracking of participants’ moods revealed shifts that traditional psychological assessments could miss.
Monique Richard MS, RDN, LDN, is a registered dietitian nutritionist and the owner of Nutrition-In-Sight. While probiotics can be incredibly beneficial, she stresses the need to choose the right ones. “Refrain from blindly choosing the most convenient probiotic at your fingertips or brands touting the ‘highest count’ of strains,” she advised. Richard observed that although the public is becoming more ready to include probiotics in their lifestyle, it’s important to proceed with care.
“More does not always necessarily equate to better,” Richard continued. “Consuming loads of new or different species into your current microbiota environment may not bode well and could cause bloating, flatulence, diarrhea, and other side effects.” For people considering probiotics, she advises careful examination of product labels. Further, she recommends working with a qualified health and nutrition professional for customized guidance.
In a new study led by Johnson and her colleagues, participants took a daily probiotic supplement or a placebo for four weeks. This went on for four weeks. Participants answered detailed mental health questionnaires at the start and finish of the study, recording their mood every day. This approach gave a more nuanced picture of the ways that probiotics were positively altering emotional states.
“I was very impressed by the large reduction in negative mood symptoms the researchers saw with the addition of probiotics,” remarked an unnamed psychiatrist. And they pointed to the established, safe profile of probiotics. Consequently, these dietary supplements may be of great benefit to the practice of lifestyle psychiatry in addressing mental health disorders. As powerful as these all-natural compounds can be, it’s important for patients to discuss their plans with their physician before beginning a new supplement plan.
Although hundreds of studies have focused on their benefits, Johnson cautions there’s still a lot to figure out. “While lots of people have started to take probiotics, science still doesn’t have a good understanding of precisely how probiotics work and all the various effects they may have on our physiology,” she stated.
Beyond probiotics, Richard underscored the value of fiber-rich foods as prebiotics, or fuel for probiotics. “Make sure to get enough fiber from fruits and vegetables,” she recommended.
Fermented foods like kimchi, kefir, sauerkraut, natto, miso and kombucha are all excellent sources of probiotics. Richard saw an opportunity, as such foods were already on the market providing beneficial live cultures. Even better, they’re usually high in fiber and other beneficial plant compounds.
Very few have studied the effects of fermented foods. The effects can differ drastically even from one product to another based on active live culture strains, processing techniques, shelf life, and more. She added.
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