There is some evidence that taking probiotics may reduce depression symptoms in some people. However, scientists still have much to learn about the gut microbiome and how it affects the brain.
Probiotics are supplements that contain live microbes. They can include a wide range of different bacterial species, which may interact with each person’s gut flora in different ways.
Research suggests certain types of probiotic may have an effect on mood. However, they may not be as effective on their own as antidepressants.
This article looks at whether probiotics can help with depression, whether they work better than antidepressants, and how the microbiome affects mental health.
![A bowl of homemade kimchi cabbage, a source of probiotics.](https://media.post.rvohealth.io/wp-content/uploads/sites/3/2023/09/Probiotics-depression-GettyImages-1406313109-Header-1024x575.jpg)
There is some evidence that probiotics may reduce depression symptoms.
For example, a
However, a
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Gaps in research
While the current evidence for taking probiotics for depression is promising, more clinical trials
- which species of bacteria are the most helpful
- what dosage is necessary, and whether this differs based on species
- how long a person should take probiotics for
There is currently no evidence that probiotics alone are more effective than antidepressants. However,
Other research has found that probiotics work more effectively as a complementary treatment, in addition to antidepressants.
Whether a person takes probiotics alongside antidepressants or on their own, it may take some time for either treatment to start working.
Scientists are still learning about the complex relationship between the microbiome and mental health. Researchers refer to this relationship as the gut-brain axis, and it works in a bidirectional manner, where one influences the other.
The authors of a
The review also mentions previous research where taking probiotics or prebiotics did the following:
- increased serotonin in the stool, suggesting an increase inside the body
- decreased catecholamines (stress hormones)
- decreased insulin
- decreased inflammatory substances known as cytokines
Microbiome resources
For more research-backed information about the microbiome and how it affects your health, please visit our dedicated hub.
Probiotics are not a first-line treatment for depression. Depression treatment
However, people may want to try probiotics alongside treatment from a mental health professional. It is important to talk with a doctor about this to check it is safe and that a person is taking a high-quality product.
Alternatively, people can get probiotics from foods, such as:
- plain live yogurt
- kefir
- kombucha
- sauerkraut
- kimchi
- miso
Find out more about foods containing probiotics.
Probiotics may cause side effects for some people. Some side effects include:
People may be able to avoid this by introducing probiotics gradually. If they already take them, reducing the dose may help.
Probiotics may also have some risks. Research on this is still evolving, but some potential examples include:
Small intestinal bacterial overgrowth
There is some concern that taking probiotics under certain circumstances could pose a risk of people developing small intestinal bacterial overgrowth (SIBO), a digestive condition with links to irritable bowel syndrome (IBS).
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People who already have SIBO may also find probiotics make their symptoms worse, depending on the type.
Harmful byproducts
According to the
For example, some types of bacteria produce D-lactic acid. In high amounts, this
Severe infections
People with compromised immune systems should not take probiotics because the bacteria they contain could become opportunistic, causing an infection.
Learn more about the side effects of probiotics.
Many things affect gut health and the microbiome, such as the following:
- Eating probiotic foods: Eating fermented foods
may positively affect the gut microbiome in both the short- and long-term. - Eating prebiotic foods: Prebiotic fiber occurs naturally in many fruits, vegetables, and whole grains. Prebiotics may help probiotics have a
higher tolerance to conditions in the intestines, such as a low pH. - Reducing stress: A
2018 review notes evidence that stress may affect several aspects of digestive health, including intestinal permeability and inflammation. - Getting enough sleep: A 2023 review of past research notes that sleep deprivation can affect the microbiome and may contribute to dysbiosis (imbalanced gut flora). If possible, it can benefit overall health to stick to a regular sleep schedule.
- Avoiding antibiotics: Antibiotics are sometimes necessary, and can be life-saving in some situations. However, taking them too frequently kills the “good” bacteria in the gut, which can lead to dysbiosis.
- Quitting smoking, if a person smokes: A
2018 study showed that smoking affects the composition of the intestinal microbiome. The researchers suggest that this interaction may contribute to the development of some intestinal conditions, such as inflammatory bowel disease (IBD).
Learn more about caring for gut health.
If someone shows signs or symptoms of depression that do not go away, they should consult a doctor or mental health professional.
National hotlines are also available to provide 24/7 free and confidential assistance via phone or online chat from trained professionals, including:
- Samaritans: Call 877-870-4673 (HOPE).
- Postpartum Support International: Call 1-800-944-4773.
- The National Suicide Prevention Lifeline: Call 1-800-273- 8255 (TALK) to speak with someone from this national network of local crisis centers or use their online chat service.
Suicide prevention
If you know someone at immediate risk of self-harm, suicide, or hurting another person:
- Ask the tough question: “Are you considering suicide?”
- Listen to the person without judgment.
- Call 911 or the local emergency number, or text TALK to 741741 to communicate with a trained crisis counselor.
- Stay with the person until professional help arrives.
- Try to remove any weapons, medications, or other potentially harmful objects if it’s safe to do so.
If you or someone you know is having thoughts of suicide, a prevention hotline can help. The 988 Suicide and Crisis Lifeline is available 24 hours a day at 988. During a crisis, people who are hard of hearing can use their preferred relay service or dial 711 then 988.
Some research has found a correlation between taking probiotics and reduced depressive symptoms. However, it is still unclear whether probiotics are effective as a standalone treatment for depression or which types or dosages may work best.
People can get probiotics from fermented foods, such as yogurt or kimchi. A wide range of probiotic supplements are also available. However, not all these products are high in quality, and not everyone is safe to take them.
For this reason, it is important to discuss trying probiotics with a doctor first, particularly when taking them for depression.