{"id":33325,"date":"2024-03-28T19:50:00","date_gmt":"2024-03-28T23:50:00","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=33325"},"modified":"2024-04-03T09:21:24","modified_gmt":"2024-04-03T13:21:24","slug":"can-probiotics-boost-your-mood","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/can-probiotics-boost-your-mood\/","title":{"rendered":"Can Probiotics Really Boost Your Mood?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\" target=\"_blank\" rel=\"noopener\">Probiotics<\/a> have earned a reputation as all-stars for foundational health. Found in <a href=\"https:\/\/www.vitaminshoppe.com\/p\/ultimate-10-probiotic-20-billion-cfus-20-billion-cfus-60-capsules\/vs-3819\" target=\"_blank\" rel=\"noopener\">capsules<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-probiotic-gummies-strawberry-60-gummies\/mru-10794\" target=\"_blank\" rel=\"noopener\">gummies<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/twinings-probiotics-tea-peppermint-fennel-18-tea-bags\/twt0015\" target=\"_blank\" rel=\"noopener\">teas<\/a>, and, of course, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/raw-living-and-fermented-foods\/\" target=\"_blank\" rel=\"noopener\">fermented foods<\/a> like yogurt and sauerkraut, these beneficial bacteria have been linked with all sorts of wellness perks, from <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/probiotics-may-ease-constipation-201408217377\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">reducing constipation<\/span><\/a><span style=\"font-weight: 400;\"> to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10631563\/\" target=\"_blank\" rel=\"noopener\">supporting healthy blood sugar<\/a><\/span><span style=\"font-weight: 400;\">. If supplements were a sports team, probiotics would clearly be on the starting lineup.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lately, you may have even heard that some of these healthy gut bugs can boost your mood. Indeed, a variety of probiotic products has arisen to address the symptoms of mental health concerns like low mood and feelings of anxiety. But can targeting your gut really change your <\/span><i><span style=\"font-weight: 400;\">mind<\/span><\/i><span style=\"font-weight: 400;\">? <\/span><span style=\"font-weight: 400;\">We turned to experts to get the facts.\u00a0<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS: <\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"><a href=\"http:\/\/www.guthealthconnection.com\/\" target=\"_blank\" rel=\"noopener\">Kim Kulp, R.D.N<\/a>., is a registered dietitian,\u00a0 gut health expert, and the owner of<a href=\"http:\/\/www.guthealthconnection.com\/\"> Gut Health Connection<\/a> in the San Francisco Bay Area. Jenna Volpe, R.D.N., L.D., C.L.T., of<a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"> Wholistic Living<\/a>, is a gut health-focused registered dietitian.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><strong>Probiotics and Mood Improvements<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Introducing friendly bacteria into the gut makes sense for rectifying digestive health. But why might doing so have benefits for your emotional well-being? \u201cThere appear to be a number of ways that probiotics impact mental health,\u201d says registered dietitian <\/span><a href=\"http:\/\/www.guthealthconnection.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Kim Kulp, R.D.N<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\">, a gut health expert and owner of <\/span><a href=\"http:\/\/www.guthealthconnection.com\/\"><span style=\"font-weight: 400;\">Gut Health Connection<\/span><\/a><span style=\"font-weight: 400;\"> in the San Francisco Bay Area<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One exemplary piece of the puzzle: Certain strains of beneficial bacteria (specifically <\/span><i><span style=\"font-weight: 400;\">L. helveticus <\/span><\/i><span style=\"font-weight: 400;\">and<\/span><i><span style=\"font-weight: 400;\"> B. longum<\/span><\/i><span style=\"font-weight: 400;\">) seem to increase levels of protein<\/span> <span style=\"font-weight: 400;\">brain-derived neurotrophic factor (BDNF), which has an inverse relationship with low mood, according to Kulp. BDNF has also been<\/span> <span style=\"font-weight: 400;\">linked<\/span><span style=\"font-weight: 400;\"> with <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fncel.2020.00082\/full\" target=\"_blank\" rel=\"noopener\">greater neuroplasticity<\/a> (the brain\u2019s ability to adjust, learn, and remember). This mental<\/span> <span style=\"font-weight: 400;\">plasticity<\/span><span style=\"font-weight: 400;\"> may help us overcome <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6488487\/\" target=\"_blank\" rel=\"noopener\">the rut of rumination<\/a> we often get into with depression.\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/guide-to-taking-probiotics\/\" target=\"_blank\" rel=\"noopener\"><b>The Ultimate Guide to Taking Probiotics<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Another reason why probiotics may affect mood: They help support overall balance in the body. \u201cProbiotics decrease CRP (C-reactive protein), which is a marker of inflammation,\u201d Kulp points out. Several studies have linked <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6658985\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">depression<\/span><\/a><span style=\"font-weight: 400;\"> and<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7555994\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">anxiety<\/span><\/a><span style=\"font-weight: 400;\"> with out-of-balance inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, probiotics can support the release of feel-good chemicals in the brain. \u201cIn stress and anxiety, it\u2019s believed that the microbes in the probiotic <\/span><i><span style=\"font-weight: 400;\">Lactobacillus plantarum<\/span><\/i><span style=\"font-weight: 400;\"> P8 lead to the release of hormones and neurotransmitters that can positively change how the brain functions,\u201d Kulp says.<\/span><\/p>\n<h2><strong>Is Every Probiotic Good for Mood?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a <a href=\"https:\/\/www.vitaminshoppe.com\/p\/mood-stress-support-probiotic-50-billion-60-capsules\/vs-4321\" target=\"_blank\" rel=\"noopener\">probiotic to mend your mind<\/a>, it\u2019s important not to grab any old bottle off the shelf. Probiotics come in different strains\u2014not all of which have been associated with elevating mood. \u201cThe latest clinical trials and meta-analyses are indicating that various strains of <\/span><i><span style=\"font-weight: 400;\">Lactobacillus <\/span><\/i><span style=\"font-weight: 400;\">and <\/span><i><span style=\"font-weight: 400;\">Bifidobacterium <\/span><\/i><span style=\"font-weight: 400;\">probiotics, specifically, can improve mental health, mostly in the realm of low mood,\u201d says gut health-focused dietitian Jenna Volpe, R.D.N., L.D., C.L.T., of <\/span><a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Wholistic Living<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Volpe, <\/span><i><span style=\"font-weight: 400;\">Lactobacillus<\/span><\/i><span style=\"font-weight: 400;\"> strains that have evidence for effectiveness in improving mood include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Lactobacillus (L.) casei<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">L. acidophilus<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">L. bulgaricus<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">L. brevis<\/span><\/i><\/li>\n<li aria-level=\"1\"><i><span style=\"font-weight: 400;\">L. helveticus<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">L. salivarius<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">L. lactis<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">L. rhamnosus<\/span><\/i><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And <\/span><i><span style=\"font-weight: 400;\">Bifidobacterium <\/span><\/i><span style=\"font-weight: 400;\">probiotics shown to be helpful include:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Bifidobacterium (B.) bifidum<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">B. longum<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">B. lactis<\/span><\/i><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As for feelings of anxiety, you may want to check out <\/span><i><span style=\"font-weight: 400;\">Lactobacillus plantarum<\/span><\/i><span style=\"font-weight: 400;\"> P8.<\/span><span style=\"font-weight: 400;\"> \u201c<\/span><span style=\"font-weight: 400;\">One <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7915600\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">small study<\/span><\/a><span style=\"font-weight: 400;\"> showed that <\/span><i><span style=\"font-weight: 400;\">Lactobacillus plantarum<\/span><\/i><span style=\"font-weight: 400;\"> P8 improved stress and feelings of anxiety,\u201d Kulp notes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, once you\u2019ve selected a supplement that contains the strain(s) you\u2019re looking for, start with at least <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Probiotics-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">1 billion CFU<\/span><\/a><span style=\"font-weight: 400;\"> per day. The main thing to remember here is to select a strain that\u2019s been studied for its positive effects on mental health and to take it regularly. A few popular go-to&#8217;s: <a href=\"https:\/\/www.vitaminshoppe.com\/p\/mood-stress-support-probiotic-50-billion-60-capsules\/vs-4321\" target=\"_blank\" rel=\"noopener\">ProBioCare Mood Probiotics with Prebiotics (50 Billion)<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/dr-formulated-probiotics-mood-50-billion-60-vegetarian-capsules\/gu-1278\" target=\"_blank\" rel=\"noopener\">Garden of Life Dr. Formulated Mood+ Probiotics (50 Billion)<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/mood-probiotic-60-capsules\/ame-11114\" target=\"_blank\" rel=\"noopener\">Amen Mood Probiotic+ (15 Billion)<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might also prefer to eat your way to better vibes. <\/span><span style=\"font-weight: 400;\">\u201cAdding functional probiotic-rich foods like yogurt, raw fermented sauerkraut, raw fermented pickles, raw fermented kimchi, and\/or kefir into the diet is a cost-effective way to support mental health,\u201d Volpe shares.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-pickle-and-ferment-foods\/\" target=\"_blank\" rel=\"noopener\">How To Pickle And Ferment Your Own Foods<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The only downside there: You may not know whether certain foods contain bacterial strains specific to mental health. But since probiotic foods in general appear to have <\/span><a href=\"https:\/\/www.mdpi.com\/2076-2607\/11\/9\/2160\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">inflammation-balancing effects<\/span><\/a><span style=\"font-weight: 400;\">, you may still be doing your brain (and your mood) a favor.<\/span><\/p>\n<h2><strong>Other Natural Ways to Boost Mood<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Probiotics can be worth a shot for raising your spirits or calming anxiety, but they\u2019re not the only way to naturally bring your mood into balance. Other supplements and lifestyle choices play a major role in helping you feel your emotional best.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For starters, your overall nutrition contributes to mood more than you might realize. \u201cCertain <\/span><span style=\"font-weight: 400;\">types of nutritional deficiencies, left unchecked, can lead to or worsen symptoms of depression,\u201d Volpe says. Low <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">vitamin B12<\/a>, for example, can leave you feeling sluggish and lethargic, while low blood sugar can mimic the symptoms of anxiety. \u201cEating three balanced meals a day and staying hydrated are two fundamental habits which could potentially impact mood, energy, focus, and even gut health,\u201d she explains.<\/span><\/p>\n<p><b>Read More:<\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrient-deficiencies-low-mood\/\" target=\"_blank\" rel=\"noopener\"> <b>4 Nutrient Deficiencies That Can Lead to Low Mood<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Consider checking in on your vitamin D status, too. \u201cOptimizing vitamin D levels, whether through natural sunlight or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D3 supplementation<\/a>, as needed, has also been <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8584834\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">shown<\/span><\/a><span style=\"font-weight: 400;\"> to help reduce low mood,\u201d says Volpe. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31383846\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acid supplementation<\/a> might also be beneficial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, regular exercise is an evidence-based go-to for <\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/57\/18\/1203\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">reducing depression and anxiety<\/span><\/a><span style=\"font-weight: 400;\">. Spending quality time with friends and family could also keep you at a higher mental baseline. According to the <\/span><a href=\"https:\/\/www.cdc.gov\/emotional-wellbeing\/social-connectedness\/affect-health.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/a><span style=\"font-weight: 400;\"> (CDC), when we\u2019re socially connected, we\u2019re <\/span><span style=\"font-weight: 400;\">more likely to experience better mental health.<\/span><\/p>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">While probiotics aren\u2019t a one-stop shop for better mental and emotional health, they can be a helpful part of your approach. \u201c<\/span><span style=\"font-weight: 400;\">I believe, in most cases, it could be worth trying a probiotic for improving mental health and wellness,\u201d Volpe says. Again, just be sure to choose one with research backing its effectiveness for your condition (and enlist your healthcare provider\u2019s input as you do so).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s worth noting, too, that the science around probiotics and mood is still young. \u201cWe are just starting to understand which probiotics are best for each condition, and how they actually <\/span><span style=\"font-weight: 400;\">help,\u201d says Kulp. \u201cSo far, most studies have been very small. If you\u2019re struggling with mental health, it\u2019s important to talk to your doctor.<\/span><span style=\"font-weight: 400;\">\u201d A holistic approach, as always, is your best bet for bringing your heart and mind into balance.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Probiotics have earned a reputation as all-stars for foundational health. Found in capsules, gummies, teas, and, of course, fermented foods like yogurt and sauerkraut, these beneficial bacteria have been linked with all sorts of wellness perks, from reducing constipation to supporting healthy blood sugar. If supplements were a sports team, probiotics would clearly be on<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/can-probiotics-boost-your-mood\/\">Read More <span class=\"screen-reader-text\">Can Probiotics Really Boost Your Mood?<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":33327,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-33325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Can Probiotics Really Boost Your Mood? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Certain probiotics have been shown in research to boost mood. 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