
Image Courtesy of Stoonn, www.FreeDigitalPhotos.net
Our bodies maintain populations of good bacteria that help with digestion and protect against harmful bacteria. Overall, we have 1 to 2 kg of bacteria in our guts that produce a broad array of beneficial chemicals, and people who have a more diverse range of bacteria tend to be healthier as they age. Probiotics, which are good bacteria that can be taken via supplements or foods, can provide a number of benefits.
General benefits of probiotics include improving digestion and boosting immune function. Probiotics enhance health improving nutrient absorption and keeping the numbers of harmful micro-organisms down to reduce the likelihood of succumbing to a variety of illnesses.
The findings from research that has been conducted thus far suggest that probiotics may be beneficial for the following conditions (though more studies are required to confirm these benefits):
- Anxiety and depression
- Bladder cancer (reduce the risk of recurrence)
- Cardiovascular disease (prevention by reducing LDL cholesterol)
- Certain intestinal infections (speed recovery)
- Childhood eczema (prevention and treatment)
- Chronic fatigue syndrome
- Colds and flus (prevention and reduction in severity when they do occur)
- Crohn’s disease
- Diarrhea (especially in children or when caused by antibiotics)
- Inflammation (which is a factor in a variety of diseases)
- Irritable bowel syndrome
- Oxidative stress (diminishes oxidative stress, reducing the risk for many diseases)
- Psoriasis
- Ulcerative colitis
- Urinary tract infections
- Vaginal yeast infections
- Weight loss (increases the likelihood that weight loss programs will be successful)
Probiotic supplements are considered to be safe for most people, though they may be problematic for those with serious illnesses such as severe pancreatitis or weakened immune systems. Checking with a doctor before taking supplements is recommended to be on the safe side.
If you’re considering probiotic supplements, be aware that not all products contain as many organisms as they claim. Although they’re assessed at their manufacturing sites, heat and humidity during shipping and storage may significantly reduce the number of active organisms.
Also, keep in mind that specific probiotic strains are effective for particular illnesses while others will not provide any benefits. If you’re interested in treating a specific illness rather than generally improving your health and boosting your immune function, do some research or consult with a specialist to determine which strain is likely to be the most effective.
Not enough is known about probiotics to determine the optimum dose, frequency of consumption, and treatment duration for various conditions. However, experts typically recommend that those taking probiotic supplements should choose a product that contains at least 1 billion colony-forming units (CFUs) and includes more than one strain of bacteria.
See Natural Sources of Probiotics for a list of probiotic-rich foods.
This article is provided for informational purposes only. It is not intended as a substitute for medical or psychiatric advice from a qualified doctor. Health and psychiatric concerns should be referred to an appropriate professional.
References:
- Alexander, J. (2013, August 29). “10 Probiotic Foods to Help with Depression and Anxiety.” Toronto Sun, www.TorontoSun.com.
- Bailey, M.T.; Dowd, S.E.; Galley, J.D.; Hufnagle, A.R.; Allen, R.G.; & Lyte, M. (2011). “Exposure to a Social Stressor Alters the Structure of the Intestinal Microbiota: Implications for Stressor-Induced Immunomodulation.” Brain, Behavior, and Immunity, 25(3): 397-407.
- Bravo, J.A.; Forsythe, P.; Chew, M.V.; Escaravage, E.; Savignac, H.M.; Dinan, T.G.; Bienenstock, J.; & Cryan, J.F. (2011). “Ingestion of Lactobacillus Strain Regulates Emotional Behavior and Central GABA Receptor Expression in a Mouse via the Vagus Nerve.” Proceedings of the National Academy of Sciences, 2011.
- Bruaser, D. (2013, November 19). “Probiotics a Potential Treatment for Mental Illness.” www.Medscape.com.
- Champeau, R. (2013, May 28). “Changing Gut Bacteria Through Diet Affects Brain Function, UCLA study Shows.” UCLA, Newsroom.UCLA.edu.
- Curtin, J., MA. (2011, July 6). “Why We Crave: Understanding and Overcoming Food Addictions.” The Weston A. Price Foundation, WestonAPrice.org.
- Deans, E., MD. (2011, November 24). “Will Stress Injure Your Gut?” Evolutionary Psychiatry, Psychology Today, www.PsychologyToday.com.
- Deans, E., MD. (2012, June 17). “Do Probiotics Health with Anxiety?” Evolutionary Psychiatry, Psychology Today, www.PsychologyToday.com.
- Dieticians of Canada. (2014). “Prebiotics.” EatRight Ontario, www.EatRightOntario.ca.
- Dinan, T.G.; Stanton, C.; & Cryan, J.F. (2013). “Psychobiotics: A Novel Class of Psychotropic.” Biological Psychiatry, 74(10): 720-726.
- Elsevier. (2013, November 14). “Are Probiotics a Promising Treatment Strategy for Depression?” www.ScienceDaily.com.
- Gill, H., & Prasad, J. (2008). ” Probiotics, Immunomodulation, and Health Benefits.” Advances in Experimental Medicine and Biology, 606: 423-454.
- Jaret, P., Reviewed by L.J. Martin, MD. (2013, January 3). “What are Probiotics?” www.WebMD.com.
- Logan, A.C., & Katzman, M. (2005). “Major Depressive Disorder: Probiotics May Be an Adjuvant Therapy.” Medical Hypotheses, 64(3): 533-538.
- Martoni, C.J., & Prakash, S. (2012, November 7). “‘Bad’ and Total Cholesterol Reduced by Daily Doses Of a New Probiotic.” American Heart Association, Newsroom.Heart.org.
- Messaoudi, M.; Lalonde, R.; Violle, N.; Javelot, H.; Desor, D.; Nejdi, A.; Bisson, J.F.; Rougeot, C.; Pichelin, M.; Cazaubiel, M.; & Cazaubiel, J.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.
- Moshfegh, A.J.; Friday, J.E.; Goldman, J.P.; Chug Ahuja, J.K. (1999). “Presence of Inulin and Oligofructose in the Diets of Americans.” Journal of Nutrition, 129(7): 1407s-1411s.
- Paddock, C., Phd. (2013, August 13). “Potential Probiotic Effects Beyond Gut: Psoriasis, CFS.” www.MedicalNewsToday.com.
- Rao, A.V.; Bested, A.C.; Beaulne, T.M.; Katzman, M.A.; Lorio, C.; Berardi, J.; & Logan, A.C. (2009, March 19). “A Randomized, Double-Blind, Placebo-Controlled Pilot Study of a Probiotic in Emotional Symptoms of Chronic Fatigue Syndrome.” Gut Pathogens, 1: 6.
- Sanchez, M.; Darimon, C.; Drapeau, V.; Emady-Azar, S.; Lepage, M.; Rezzonico, E.; Ngom-Bru, C.; Gerger, B.; Philippe, L.; Ammon-Zuffrey, C.; Leone, P.; Chevrier, G.; St.-Amand, E.; Marette, A.; Dore, J.; & Tremblay, A. (2013). “Effect of Lactobacillus Rhamnosus CGMCC1.3724 Supplementation on Weight Loss and Maintenance in Obese Men and Women.” British Journal of Nutrition, 111(8),: 1507-1519.
- Savacool, J. (2014, March 23). “Popular Probiotics Have Few Cons, Experts Say.” USA Today. USAToday.com.
- Scicurious. (2011, September 6). “Can Probiotic Yogurt Cure Your Psychiatric Ills?” Scientific American Blogs, Blogs.ScientificAmerican.com.
- The Harvard Medical School Family Health Guide. (2006). “Health Benefits of Taking Probiotics.” Health.Harvard.edu.
- Université Laval. (2014, January 28). “Certain Probiotics Could Help Women Lose Weight, Study Finds.” www.ScienceDaily.com.
- Zeratsky, K., RD, LD. (2011, September 15). “Is It Important to Include Probiotics and Prebiotics in a Healthy Diet?” The Mayo Clinic, www.MayoClinic.org.