Can Probiotics Improve Your Mood?
Can Probiotics Improve Your Mood? Recent research suggests that probiotics—beneficial bacteria found in foods like yogurt and in supplement form—may help reduce negative mood and modestly improve daily emotional well-being, particularly in healthy adults. However, the effects appear to be subtle, and probiotics should not be viewed as a replacement for established mental health treatments.
Our gut is home to more bacteria than there are cells in the human body. These microbes play a crucial role in various bodily functions, including digestion, immune system regulation, and even mood regulation. It is fascinating to note that it is the gut that produces 95% of serotonin, otherwise known as the happiness hormone. This is one of the many reasons why the gut is called the second brain.
The gut and brain are in constant communication through what is known as the gut-brain axis. This bidirectional communication system allows signals to travel between the gut and the brain via nerves, hormones, and other pathways.
So, how does this relate to mental health, and can probiotics help?
There is growing evidence that maintaining a healthy balance of gut bacteria supports better mental well-being.
This is where probiotics come into play. Probiotics are live microorganisms that can help restore and maintain a healthy balance of gut bacteria. Several studies have suggested that certain probiotic strains, such as Lactobacillus and Bifidobacterium, may have positive effects on mood and emotional well-being. While the exact mechanisms are still being explored, it’s believed that probiotics may influence neurotransmitter levels, reduce inflammation, and improve gut barrier function—all of which can impact mental health.
If you’re considering adding probiotics to your routine to support your mental health, here are a few tips:
- Choose Quality Probiotic Supplements: Look for supplements that contain strains backed by research for mental health benefits.
- Incorporate Probiotic-Rich Foods: Foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are naturally rich in probiotics and can be included in your diet.
- Listen to Your Body: Pay attention to how your body responds to probiotics. While they are generally safe for most people, some individuals may experience digestive discomfort initially.
- Be Patient: Probiotics may take time to exert their effects, so consistency is key. Give them several weeks to a few months to see any noticeable changes.
In conclusion, while the gut-brain connection and the role of probiotics in mental health are still being unraveled, there’s growing evidence to suggest that nurturing your gut health could positively impact your mood and emotional well-being. Incorporating probiotics into your lifestyle along with other healthy habits may be a step towards supporting your mental health journey. As always, consult with a healthcare professional before making any significant changes to your diet or supplementation routine. Your journey to better mental health starts with taking care of your gut.
Alterations in the gut microbiota can trigger changes in neurotransmitters, neuroinflammation, and behaviors. The MGB axis has emerged as a novel therapeutic target in depression and its comorbidities. These insights have fueled the idea that targeting the gut microbiota may open new windows for efficient treatment of depression and its comorbidities. Probiotics can be used to modulate gut dysbiosis, balancing the microbiota and modifying the occurrence and development of depression and its comorbidities.
Key Findings from Recent Studies
- Reduction in Negative Mood: A 2025 clinical trial published in npj Mental Health Research found that healthy adults who took a multispecies probiotic daily for four weeks experienced a reduction in negative mood, as detected by daily mood tracking. These improvements began to appear after about two weeks of supplementation, which is similar to the timeframe in which antidepressants may start to work.
- No Change in Positive Mood: The same study found that while negative mood decreased, positive mood levels remained unchanged in both the probiotic and placebo groups.
- Daily Monitoring vs. Standard Questionnaires: The most significant mood improvements were captured through daily mood reporting rather than standard psychological questionnaires, which may not be sensitive enough to detect subtle emotional changes.
Gut-Brain Connection: These findings add to the growing body of evidence supporting the gut-brain axis—the complex communication network between the gastrointestinal tract and the brain. The gut produces a large share of the body’s serotonin, a neurotransmitter involved in mood regulation, suggesting that improving gut health could influence mental health.
Limitations and Considerations
Not a Substitute for Mental Health Treatment: Experts emphasize that probiotics are not a replacement for psychiatric medication or therapy. They may serve as a supportive strategy for mental health but should not be relied upon as a sole intervention, especially for those with clinical depression or anxiety.
Individual Response Varies: Some individuals may respond better to probiotics than others, possibly due to differences in their baseline gut microbiota or psychological traits.
Product Quality and Regulation: Probiotic supplements are not tightly regulated, meaning the type and amount of bacteria may vary between products and batches. This inconsistency can affect their efficacy.
How Probiotics Might Influence Mood
- Probiotics can affect the gut microbiome, which in turn may influence the brain through several pathways:
- Vagus nerve signaling
- Immune system modulation
Hormonal changes, including serotonin production.
Expert Perspective
The results from this study underline that probiotics are certainly not sufficient as a standalone solution in the prevention and treatment of mental illness… Probiotics could play an important supportive role in the clinical management of mood disorders.”
Practical Advice
- If you choose to try probiotics: Select reputable products, monitor your mood, and consult with a healthcare provider—especially if you have a mental health diagnosis or are taking medication1
Do not discontinue prescribed treatments in favor of probiotics without medical supervision.
