Probiotics are living microorganisms that, when consumed in adequate amounts, provide benefits to the host's health. They have been part of nutritional science for decades, but their relationship with mental well-being and energy is a much more recent – and very promising – field of research.
What are probiotics
They are beneficial bacteria and yeasts that live in the gut. The most studied genera are Lactobacillus and Bifidobacterium. The human gut contains more than 100 trillion microorganisms – the gut microbiota – and maintaining its balance is fundamental to overall health.
What are probiotics for
The most documented functions:
- Digestive health: they improve intestinal regulation, reduce irritable bowel syndrome and intestinal inflammation
- Immune system: 70% of the immune system is in the gut. A balanced microbiota strengthens it
- Gut-brain axis: the gut produces 90% of the body's serotonin. Probiotics influence this axis and can improve mood and reduce perceived stress
- Nutrient absorption: a healthy microbiota improves the absorption of vitamins, minerals and other active compounds from supplements
Probiotics and mental health
The gut-brain axis is bidirectional: mental state affects the gut and the gut affects mental state. Studies on psychobiotics – probiotics with an effect on the psyche – show reductions in stress and anxiety markers in people with an altered microbiota.
This makes probiotics particularly interesting in combination with other ingredients for mental well-being such as tryptophan or ashwagandha.
How to take probiotics
The most studied strains for general well-being are L. acidophilus, L. rhamnosus and B. longum. Typical doses range from 1 to 10 billion CFU (colony-forming units) per day. The most important thing is consistency: effects accumulate with continued use.
Frequently asked questions
How long does it take for a probiotic to work?
For digestive effects, between 1 and 4 weeks. For effects on mood or stress, studies show improvements from 4–8 weeks onwards.
Should they be taken with or without food?
It depends on the strain, but in general it is recommended to take them not on an empty stomach to protect the bacteria from gastric acid.
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