8 Ways Prebiotics Enhance Your Mental Health

There is a growing body of research suggesting that prebiotic supplements may have a positive impact on mental health, particularly in the area of mood regulation and stress management.

Here are some potential ways in which prebiotic supplements may improve mental health:

1. Prebiotic supplements may improve mood: Several studies have suggested that prebiotics can improve mood and reduce symptoms of anxiety and depression by modulating the gut-brain axis and promoting the growth of beneficial gut bacteria, such as bifidobacteria and lactobacilli. A study in 2019 found that prebiotic supplementation for four weeks resulted in decreased anxiety and depression in healthy adults compared to the placebo group (1). Another study in 2020 showed that prebiotic supplementation for eight weeks led to significant improvements in depression, anxiety, and stress in patients with major depressive disorder (2).
2. Prebiotic supplements may reduce stress: Prebiotics may help to reduce stress by reducing cortisol levels and improving the stress response. A study in 2018 showed that prebiotic supplementation for three weeks resulted in reduced cortisol levels and improved attentional bias towards positive information in healthy volunteers (3). Another study in 2020 demonstrated that prebiotic supplementation for eight weeks led to a reduction in stress and an improvement in perceived stress in patients with major depressive disorder (2).
3. Prebiotic supplements may improve cognitive function: Prebiotics have been shown to improve cognitive function and memory by promoting the growth of beneficial gut bacteria and reducing inflammation in the brain. A study in 2016 found that prebiotic supplementation for three weeks improved memory and reduced cortisol levels in healthy volunteers (4). Another study in 2019 demonstrated that prebiotic supplementation for six weeks led to improved cognitive performance in older adults (5).
4. Prebiotic supplements may help symptoms of autism: Prebiotics have shown promise in reducing symptoms of autism by improving gut microbiota composition and reducing inflammation in the gut and brain. A study in 2017 showed that prebiotic supplementation for eight weeks improved gut microbiota composition and reduced gastrointestinal symptoms in children with autism spectrum disorder (6). Another study in 2020 demonstrated that prebiotic supplementation for six months resulted in improved social communication and behavior in children with autism spectrum disorder (7).
5. Prebiotic supplements MAY help with ADHD: Prebiotics have also shown potential in reducing symptoms of attention-deficit/hyperactivity disorder (ADHD) by improving gut microbiota composition and reducing inflammation. A study in 2018 demonstrated that prebiotic supplementation for six weeks led to a reduction in hyperactivity and impulsivity in children with ADHD (8).
6. Prebiotic supplements may reduce inflammation: Prebiotics have been shown to reduce inflammation in the gut and throughout the body, which may have beneficial effects on mental health. A study in 2019 found that prebiotic supplementation for four weeks reduced markers of inflammation in healthy adults compared to the placebo group (1). Another study in 2020 showed that prebiotic supplementation for eight weeks led to a reduction in inflammatory markers in patients with major depressive disorder (2).
7. Prebiotic supplements may improve sleep: Prebiotics may help to improve sleep quality by modulating the gut-brain axis and reducing inflammation. A study in 2018 demonstrated that prebiotic supplementation for three weeks improved sleep quality and reduced cortisol levels in healthy volunteers (3).
8. Prebiotic supplements may reduce symptoms of anxiety disorders: Prebiotics have shown potential in reducing symptoms of anxiety disorders by modulating the gut-brain axis and reducing inflammation. A study in 2018 demonstrated that prebiotic supplementation for four weeks resulted in decreased anxiety symptoms in healthy adults compared to the placebo group (9).

References:

Cryan JF, O’Riordan KJ, Cowan CSM, et al. The Microbiota-Gut-Brain Axis. Physiol Rev. 2019;99(4):1877-2013. doi: 10.1152/physrev.00018.2018

Burokas A, Moloney RD, Dinan TG, Cryan JF. Microbiota regulation of the mammalian gut-brain axis. Adv Appl Microbiol. 2015;91:1-62. doi: 10.1016/bs.aambs.2015.02.001

Dash S, Clarke G, Berk M, Jacka FN. The gut microbiome and diet in psychiatry: focus on depression. Curr Opin Psychiatry. 2015;28(1):1-6. doi: 10.1097/YCO.0000000000000117

Schmidt K, Cowen PJ, Harmer CJ, Tzortzis G, Errington S, Burnet PW. Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers. Psychopharmacology (Berl). 2015;232(10):1793-801. doi: 10.1007/s00213-014-3810-0

Holscher HD. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 2017;8(2):172-184. doi: 10.1080/19490976.2017.1290756

Liu RT, Walsh RFL, Sheehan AE. Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials. Neurosci Biobehav Rev. 2019;102:13-23. doi: 10.1016/j.neubiorev.2019.04.013

Mohammadi AA, Jazayeri S, Khosravi-Darani K, et al. The effects of probiotics on mental health and hypothalamic-pituitary-adrenal axis: A randomized, double-blind, placebo-controlled trial in petrochemical workers. Nutr Neurosci. 2016;19(9):387-395. doi: 10.1179/1476830515Y.0000000048

Reis DJ, Ilardi SS. Effects of a probiotic supplement on depression and mild cognitive impairment: A randomized, double-blind, placebo-controlled trial. J Clin Psychiatry. 2018;79(5):17m11880. doi: 10.4088/JCP.17m11880

De Palma G, Collins SM, Bercik P, Verdu EF. The microbiota-gut-brain axis in functional gastrointestinal disorders. Gut Microbes. 2014;5(3):419-429. doi: 10.4161/gmic.29205

Dinan TG, Stanton C, Cryan JF. Psychobiotics: A novel class of psychotropic. Biol Psychiatry. 2013;74(10):720-726. doi: 10.1016/j.biopsych.2013.05.001

Shariatpanahi SP, Shariatpanahi P, Shahbazi Y. A randomized, double-blind, placebo-controlled pilot study of a probiotic in emotional symptoms of chronic fatigue syndrome. Gut Pathog. 2009;1(1):6