Inositol: An Important Nutrient For OCD, Anxiety and Depression

The nutrient that I want to talk about today isn’t very well known.

But it has helped me manage OCD, anxiety and depression over the years, especially after I weened off psychiatric medication.

It’s called inositol, or myo-inositol. 

Inositol is a non-essential vitamin and naturally-occurring compound in the body. It's structurally similar to glucose and small amounts of it can be found in food.

Researchers extracted and isolated it in 1849, but it wasn't until the 1980s that they discovered high levels of it in the central nervous system, and found that it plays a key role in neurotransmission (1, 4). 

Studies show that it can increase GABA-A receptor function and enhance serotonin receptor sensitivity, working similarly to anti-anxiety (benzodiazepines) and antidepressant (SSRIs) medications (2-3, 5). 

Inositol levels in the brain have also been shown to be lower in people with several neuropsychiatric conditions (30).

Considering this, it’s not too surprising that researchers have found that supplementing with it can help treat anxiety and depression. 

If you have one of the following anxious and depressive conditions, inositol could help you. 

Inositol and Depression

First of all, researchers have found reduced levels of inositol in the spinal fluid of depressed patients (14).

They’ve also found significantly less inositol in brain samples of suicide victims (16). 

Transcranial direct current stimulation (tDCS) is a form of neurostimulation that helps treat depression, and one of the reasons it works may be because it causes a significant increase in brain inositol levels (15). 

But you don’t need to do tDCS to increase inositol levels in the brain.

Supplementing with inositol has also been shown to increase inositol concentration within the central nervous system and treat depression in adults (17):

• In one study, 11 people with treatment-resistant depression took 6 grams of inositol every day for four weeks, and nine of them experienced major improvements in their mood (18).

• Another study had depressed patients take 12 grams of inositol every day for four weeks. Researchers found that these depressed patients experienced significantly greater improvements in their depression compared to the patients who took placebo (19, 22).

• And people with bipolar disorder who were going through a major depressive episode supplemented with inositol for six weeks, and it led to a 17.4% reduction in their depressive symptoms (20).

Despite all of this research, it’s important to point out that I found one meta-analysis concluding that “it is currently unclear whether or not inositol is of benefit in the treatment of depression” (21). 

That’s not to say it won’t work for you though. 

In my experience, inositol does help with depression – just not with everyone.  

If you typically respond to SSRI antidepressants (like I do), it’s more likely that inositol will help you with your depressive symptoms (23). 

If SSRI antidepressants don't improve your mood when you take them, it’s less likely that inositol will help you.

Overall, it’s worth a try though. 

Inositol and Premenstrual Dysphoric Disorder (PMDD)

Premenstrual dysphoric disorder (PMDD) is a condition in which a woman has severe depressive symptoms, irritability, and tension before menstruation, which disrupts her social and/or occupational life. PMDD symptoms are more severe than symptoms of premenstrual syndrome (PMS) (12). 

Inositol has been shown to help treat PMDD. 

Over the course of six menstrual cycles, women with PMDD supplemented with 12 grams inositol daily, and they experienced a significant reduction in their symptoms of dysphoria and depression.

Researchers concluded that they “were able to clearly prove the efficacy of myo-inositol in PMDD” (13). 

Inositol and Anxiety, Panic Disorder and Agoraphobia

Based on my research and experience, inositol is better at reducing anxiety and treating anxious disorders than depression. 

Panic disorder is diagnosed in people who experience sudden panic attacks and are preoccupied with the fear of a recurring attack.

Some people stop going into environments in which they previously had a panic attack, anticipating that it will happen again. This is considered agoraphobia. They may avoid public places such as shopping malls, public transportation, or large sports arenas. 

Many patients with panic disorder and agoraphobia don’t respond well to current treatments, or they discontinue drugs because of their side effects.

Luckily, there is research showing that inositol can help treat both of these conditions with little to no side effects.

In one study, researchers compared the effects of inositol to fluvoxamine (Luvox), an SSRI antidepressant commonly used in the treatment of panic disorder. 

Twenty patients with panic disorder took 18 grams of inositol every day for one month, and then took 150 mg of fluvoxamine every day for another month. 

Researchers found that inositol decreased the number of weekly panic attacks per week by four, while fluvoxamine only reduced them by two. Fluvoxamine also had side effects such as nausea and lethargy, and inositol didn’t have any side effects (6). 

In another study, twenty-one patients with panic disorder (with and without agoraphobia) took 12 grams of inositol daily for four weeks.

Compared to placebo, the frequency and severity of panic attacks, and the severity of agoraphobia, significantly declined after taking inositol. And there were hardly any side effects!

The researchers concluded that inositol is an “attractive therapeutic for panic disorder” (7, 8). 

Inositol has also been shown to reduce anxiety in children and decrease anxiety-like behaviours in rats (24, 25). 

Inositol and Obsessive Compulsive Disorder (OCD)

Obsessive-compulsive disorder (OCD) is a psychiatric disorder characterized by obsessive thoughts and compulsive behaviors.

In his book Nutrient Power, Dr. William Walsh says he uses inositol with all his patients with OCD.

I personally noticed a reduction in my obsessive-compulsive tendencies while supplementing with it. 

And there is some research to support this. 

In one study, patients with OCD took 18 grams of inositol or placebo daily for six weeks. 

At the end of the six weeks, the patients who took inositol had significantly lower scores on the Yale-Brown Obsessive Compulsive Scale.

The researchers concluded that inositol can effectively treat obsessive-compulsive disorder (9, 10). 

Check out this article for 21 other ways to treat OCD.

Inositol and Binge Eating Disorder and Bulimia

Binge eating disorder (BED) is a condition characterized by frequent and recurrent binge eating episodes, while bulimia nervosa is characterized by binge eating followed by purging.

Research has shown that inositol supplementation can help with both of these conditions.

In one study, people with these disorders took 18 grams of inositol daily for six weeks, and researchers found that it reduced symptoms of binge eating significantly better than placebo. It also reduced depressive and anxiety scores.

The researchers concluded that “inositol is as therapeutic in patients with bulimia nervosa and binge eating as it is in patients with depression and panic and obsessive-compulsive disorders” (11). 

Inositol Dosage and My Personal Review and Experience

As a standard dietary supplement, many people take between 1 and 3 grams of inositol daily.

But for the brain and mental health benefits, you need to take much higher doses. 

The usual dosage for anxious disorders ranges between 12 and 18 grams. One of the depression studies used just 6 grams, but I haven’t found any research suggesting that it works neurologically at doses any lower than that. 

I took 18 grams (4.5 grams, 4 times daily) of this inositol powder while weening off psychiatric medication and it made the transition much easier.

However, some people find relief with lower dosages.

Therefore, it’s best to start with a lower dose and work your way up to 18 grams if necessary. 

Since you’ll likely need to take large amounts, and capsules usually only contain 500 mg of inositol, I recommend inositol powder.

I used this one, but there are a number of different choices online. It’s easy to consume because it has a sugary taste. 

You may need a scale to measure your doses.

Inositol is known to be extremely safe. There are no documented cases of drug interactions from studies in which inositol was taken alongside psychiatric medications such as SSRIs.

I started taking it while taking medication, and soon realized I was experiencing more side effects from my antidepressant. This is sometimes a sign that you're on too high of a dose of medication. At that point, I could lower my SSRI dose easily because inositol was helping.

This anti-anxiety supplement also includes several other natural compounds that have helped me manage my anxiety over the years. It can help reduce stress and anxiety alongside inositol.

Conclusion

If you struggle with anxiety or depression, supplementing with inositol is worth a shot.

The current research suggests it can help with illnesses that respond well to SSRI antidepressants, but probably isn’t beneficial to people struggling with other disorders, such as autism, Alzheimer's disease, schizophrenia and ADHD (26-29).

This aligns with my personal experience, as it helped me the most with anxiety and depression. And I had pretty severe symptoms of ADHD and cognitive decline, and inositol never helped me with that. 

Go ahead and try it yourself and see if it helps you. 

I hope it does. 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Live Optimally,

Jordan Fallis

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References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/6278902

(2) https://www.ncbi.nlm.nih.gov/pubmed/22986984

(3) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(4) https://www.ncbi.nlm.nih.gov/pubmed/3017301

(5) http://www.ncbi.nlm.nih.gov/pubmed/8131066

(6) https://www.ncbi.nlm.nih.gov/pubmed/11386498

(7) https://www.ncbi.nlm.nih.gov/pubmed/7793450

(8) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(9) https://www.ncbi.nlm.nih.gov/pubmed/8780431

(10) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(11) https://www.ncbi.nlm.nih.gov/pubmed/11262515

(12) https://www.ncbi.nlm.nih.gov/pubmed/20359434

(13) https://www.ncbi.nlm.nih.gov/pubmed/22031267

(14) https://www.ncbi.nlm.nih.gov/pubmed/623854

(15) http://onlinelibrary.wiley.com/doi/10.1002/mrm.21709/full

(16) https://www.ncbi.nlm.nih.gov/pubmed/9247405

(17) http://www.ncbi.nlm.nih.gov/pubmed/24424706

(18) http://onlinelibrary.wiley.com/doi/10.1002/hup.470080109/abstract

(19) http://www.ncbi.nlm.nih.gov/pubmed/7726322

(20) https://www.ncbi.nlm.nih.gov/pubmed/16449473

(21) https://www.ncbi.nlm.nih.gov/pubmed/15106232

(22) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(23) https://www.ncbi.nlm.nih.gov/pubmed/8780431

(24) http://www.ncbi.nlm.nih.gov/pubmed/11172878

(25) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3875047/

(26) https://www.ncbi.nlm.nih.gov/pubmed/7894259

(27) https://www.ncbi.nlm.nih.gov/pubmed/21917766

(28) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(29) https://www.ncbi.nlm.nih.gov/pubmed/9169302

(30) http://onlinelibrary.wiley.com/doi/10.1002/mrm.21709/full

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13 Proven Ways Saunas Can Improve Your Mental Health

When it comes to improving your mental health, some of the simplest strategies can have a huge impact.

Using a sauna regularly is one of them.

Infrared saunas in particular are becoming increasingly popular, and for good reason. 

They have a number of brain and mental health benefits, as discussed in the book Sauna Therapy by Dr. Lawrence Wilson.

However, you don’t necessarily need an infrared sauna to experience health benefits. Even traditional saunas – available at most public gyms, spas and health centres – have a number of beneficial cognitive and psychological effects. 

Once you start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time. Also make sure to drink lots of water before and after each session, and never consume alcohol in combination.

Read on to learn about the 13 ways traditional and infrared saunas can improve your brain and mental health.

1. Saunas Improve Mood and Reduce Depression

Saunas can really help people that struggle with depression.

Lots of research shows that they can make you feel euphoric. Saunas are somewhat stressful on the body, so your brain produces and releases more euphoric hormones to deal with it (53-55).

And these changes appear to be semi-permanent (56). 

So if you use a sauna regularly, you'll end up being consistently happy. 

Dr. Jeffrey Lieberman, MD, has completed two studies in which he had people with major depression sit in an infrared sauna.

In his first study, the participants had just one infrared sauna treatment and it reduced their symptoms by about 50%.

In his follow-up study, he found that a single session caused a rapid and powerful antidepressant effect, and the benefits continued for six weeks, which was unexpected. 

He concluded that whole-body hyperthermia holds promise as a safe, rapid-acting, antidepressant treatment with a prolonged therapeutic benefit (57-58). 

Other researchers have looked at the effects of infrared sauna therapy on mildly depressed patients with fatigue, appetite loss, and mental complaints. They found that sauna treatment significantly increased their appetite and reduced their mental complaints (59). 

Whole-body heat therapy has also been shown to reduce depression in cancer patients (60-61).

And other research shows that sweating increases mental satisfaction and energy (62). 

2. Saunas Reduce Anxiety and Stress

Not surprisingly, saunas can also reduce stress and anxiety.

Several studies have shown that regular sauna use lowers levels of cortisol, your body’s main stress hormone (49-52). 

In one study, researchers found that using a sauna can reduce both state and trait anxiety (48).

And other research shows that sweating increases relaxation, and reduces feelings of frustration and anxiety (62). 

Here are 21 other ways to reduce cortisol and increase your resilience to stress.

3. Saunas Increase Beta-Endorphins, Relieve Pain and Help Treat Fibromyalgia

Beta-endorphins are pain-relieving compounds that originate within your body. 

Your brain produces and releases these natural painkillers during times of strenuous exercise, emotional stress and pain.

Since saunas are a stressor, the release of endorphins are increased when you spend time in one.

Several studies have shown that heat stress and heat exposure in a dry sauna cause a significant increase in beta-endorphin levels (28-32). 

This may explain why research shows that sauna therapy can lessen the pain experienced by patients with fibromyalgia, a chronic syndrome characterized by widespread pain with tenderness in specific areas.

In one study, people with fibromyalgia experienced a 33 to 77 per cent reduction in pain after using an infrared sauna regularly. Six months after the study was done, the participants still reported a 28 to 66 per cent reduction in pain (35). 

Other researchers have found the same thing and concluded that infrared sauna therapy is effective for the treatment of fibromyalgia (33-34). 

Another way to relieve pain is by taking DL-Phenylalanine. It’s an amino acid that inhibits the breakdown of endorphins. I previously wrote about it here.

4. Saunas Increase Brain-Derived Neurotrophic Factor (BDNF)

Brain-derived neurotrophic factor (BDNF) is a naturally-occurring protein in the brain that lowers your risk of mental disease and improves your mood. It does this by protecting and repairing your brain cells and increasing the growth of new brain cells. Many researchers consider it a natural antidepressant because it can reduce anxiety and depression (5-13, 15).

Research suggests that if you struggle with mental illness, you likely have reduced levels of BDNF. But luckily, there are ways to boost it.

Using a sauna is one of the ways. 

Research shows that heat exposure increases the expression of BDNF (14). 

I previously provided 21 other ways to boost BDNF in this post. 

5. Saunas Increase Norepinephrine Levels and May Help Treat Attention Deficit Hyperactivity Disorder (ADHD)

Norepinephrine, also called noradrenaline, is a hormone and neurotransmitter in the brain that can help with focus and attention.

Numerous studies have found that sauna use significantly increases norepinepherine levels (39-42). 

In one study, women spent 20 minutes in a sauna, two times each week, and researchers witnessed an 86% increase in norepinephrine (43). 

In another study, men that stayed in a sauna until exhaustion increased their norepinephrine levels by 310% (44-45). 

Besides increasing norepinephrine, heat stress also increases your body’s ability to store norepinephrine for later release (46). 

Medications that increase the reuptake norepinephrine are often prescribed to people with ADHD, so researchers believe that sauna therapy should be considered as an alternative treatment (47). 

6. Saunas Encourage the Growth of Myelin

Myelin is a fatty, white substance that wraps around the end of many nerve cells. It forms an electrically insulating sheath that increases nerve condition speeds.

In other words, it allows your brain to send information faster and more efficiently, making it absolutely essential for the optimal functioning of your nervous system.

Heat stress increases prolactin, a hormone that promotes the production of myelin (16-19). 

In one study, researchers had healthy young men stay in a sauna until they were exhausted, and they reported a 10-fold increase in prolactin (20-11). 

In another study, women spent 20 minutes sauna, two times each week, and researchers witnessed a 510% increase in prolactin (22). 

I previously provided 25 other ways to promote the growth of myelin in this post. 

7. Saunas Reduce the Risk of Dementia

Dementia is obviously a major concern today. 

It’s the third leading cause of death in the United States behind cardiovascular disease and cancer, and by 2050, it’s estimated that 13 million Americans and 160 million people globally will be affected by the disease (63).

There is currently a lack of effective treatment options, so simple tools to help with prevention are crucial.

It turns out that sauna therapy may be one of these tools.

Researchers tracked the health of more than 2,300 men in Finland for about 20 years. The men who used a sauna four to seven times each week had a 66 percent lower chance of developing dementia than men who used a sauna just once a week (64-68). 

“We have taken into account other lifestyle factors, like physical activity and socioeconomic factors. There is an independent effect of sauna.”

— Dr. Jari Laukkanen, Professor of Clinical Medicine at the University of Eastern Finland

I previously provided some other ways to reverse cognitive decline and dementia in this post. 

Intranasal insulin can also help. 

8. Saunas Reduce Psychological Symptoms of Anorexia

Anorexia nervosa, or simply known as anorexia, is an eating disorder characterized by a low weight, fear of gaining weight, a strong desire to be thin, and food restriction.

Researchers have examined the effects of sweating on anorexia and reported positive effects on hyperactivity, depression, and stress levels (27). 

9. Saunas Reduce Symptoms of Chronic Fatigue

Chronic fatigue syndrome is a complex, incapacitating illness. It affects millions of people around the world and may affect up to 4 million people in the United States alone. 

People struggling with this disorder not only have unrelenting fatigue lasting for 6 months or more, but also memory and concentration deficits, sleep disturbances, headaches, joint and muscle pain, and gastrointestinal and immune system dysfunction.

One study found that infrared sauna sessions significantly reduce fatigue in patients with chronic fatigue syndrome. It also significantly reduced their anxiety and depression (23). 

I've had some clients with chronic fatigue say that their doctor recommended they stay out of the sun and avoid exposing themselves to too much heat. But the above study didn't find any negative effects in chronic fatigue patients from regular infrared sauna sessions (23). 

Another study found that daily infrared sauna sessions dramatically improved symptoms of chronic fatigue syndrome, including fatigue, pain and sleep disturbances. The patients in the study didn’t improve with prednisolone, a steroid medication, but did improve with sauna therapy (24).

So if you struggle with chronic fatigue, infrared sauna therapy is definitely worth looking into. 

10. Saunas Reduce Tension Headaches

"Chronic tension-type headache" is a syndrome characterized by frequent headaches that occur more than 15 days every month. 

The intensity and duration of the headaches can be very distressing and disabling and affect a person's well-being.

But research shows that regular sauna use is a simple, self-directed treatment that is effective for reducing headache pain intensity (26). 

11. Saunas Help Eliminate Heavy Metals

Some of the benefits of sauna usage occur because of increased sweating. 

Many people don’t sweat very much, and this can cause problems because your skin acts as an important route of detoxification and helps you excrete heavy metals that are so prevalent in your modern environment. Common heavy metals in our environment include cadmium, arsenic, lead and mercury (36, 37). 

Lack of sweating may actually result in increased toxic load over time, which can negatively affect your brain and mental health.

Research shows that mercury poisoning from dental amalgam affects the mind and emotions and plays a role in the development of mental illness (1). 

But by sweating frequently in a sauna, you can enhance your detoxification pathways and help your body remove mercury (2, 4). 

In fact, studies show that high mercury levels can be reduced to normal levels by using a sauna repeatedly (3). 

Researchers have concluded that “sweat-inducing sauna use can provide a therapeutic method to increase elimination of toxic trace metals and should be the initial and preferred treatment of patients with elevated mercury levels” (38). 

“Sweating offers potential and deserves consideration to assist with removal of toxic elements from the body.”

— Researchers writing in the Journal of Environmental and Public Health

12. Saunas Increase Deep Sleep

Getting high-quality deep sleep is critical for optimal brain function and mental health. 

And using a sauna regularly is one way to improve it. 

Researchers in Finland report that sauna use is one of the factors that can result in deeper, more restful sleep (25). 

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to deepen sleep.

But I work with my clients so that they can naturally maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

13. Saunas Support Thyroid Function

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple, and lots of research shows that thyroid dysfunction can contribute to mental health problems. 

One of the main threats to the health of your thyroid is non-biological halogens. These include bromine, fluorine, chlorine, and perchlorate, which are often found in tap water.

Your thyroid doesn’t know the difference these halogens and iodine, a trace mineral necessary for proper thyroid function.

Your thyroid soaks up the halogens and uses them like iodine. By occupying iodine receptors, they inhibit the production of your thyroid hormones, and contribute to thyroid dysfunction.

But don’t worry – sauna use can help your body excrete halogens (69). 

The more you can excrete the halogens, the more your body will be able to use iodine to produce thyroid hormones.

I also recommend reducing your exposure by filtering your drinking and shower water. Brita filters aren't enough because they don’t remove fluoride. I use a Berkey water filter to make sure I’m drinking the purest water available. It filters everything out of the water. I also use this filter to remove chlorine from my shower water. 

I highly recommend getting a full thyroid panel done regularly.

Check out this post for more ways to support your thyroid. 

Conclusion

As you can see, saunas have a number of beneficial effects on the brain and can help you manage and overcome your mental health challenges. 

I’ve been doing a lot of research into saunas recently and have concluded that infrared saunas have additional benefits and are much more gentle and effective than the traditional “hot rock” saunas.

Unfortunately, most infrared saunas emit unsafe levels of electromagnetic fields (EMFs).

However, I did find a company that has a patent on low-EMF infrared saunas. Their saunas are also very well built and have a lifetime warranty. So I'm going to go with one of their saunas. You can get one here. 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

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(70) http://articles.mercola.com/sites/articles/archive/2014/05/04/detoxification-program.aspx

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Can Bifidobacterium Probiotics Help With Depression? A New Study Says Yes

A recent study has just been published showing that probiotics can reduce depression in humans, providing further evidence that the bacteria in your gut can affect your mood. 

It is estimated that 500 to 1,000 species of bacteria live in the human gut. They help with digestion and the proper functioning of the gastrointestinal tract.

But an increasing amount of research suggests that they also communicate with your brain and affect your behaviour. 

In a new randomized, double-blind, placebo-controlled trial, Canadian researchers at McMaster University studied whether one specific strain of beneficial gut bacterium – bifidobacterium longum – would affect patients with depression.

The researchers took 44 adults with irritable bowel syndrome (IBS) and mild to moderate depression, and randomly assigned them to two groups. One group was given the probiotic bifidobacterium longum every day for 6 weeks. The other was given placebo for 6 weeks. 

Patients filled out a questionnaire at the beginning and end of the study, which allowed researchers to determine each participant’s level of depression and quality of life. 

What’s interesting about this study is that researchers also performaned a Functional Magnetic Resonance Imaging (fMRI) test before and after the study. This allowed them to assess how the probiotic affected brain activation patterns.  

What Were The Results?

At the end of the study, 64% of patients taking the probiotic bifidobacterium longum had a significant reduction in their depression, compared to just 32% of patients given placebo. Their quality of life score also increased

And the fMRI analysis showed that multiple brain areas that are associated with depression, including the amygdala and fronto-limbic regions, were less active. The probiotic bifidobacterium longum actually reduced their reaction to “negative emotional stimuli”. In other words, they weren't as negatively affected by sad experiences and images. 

“What we found was that the patients that were treated with this probiotic bacterium improved their gut symptoms but, also surprisingly, decreased their depression scores. That means their mood improved. And this was associated also with changes in the brain imaging.

This study shows that consumption of a specific probiotic can improve both gut symptoms and psychological issues in IBS. This opens new avenues not only for the treatment of patients with functional bowel disorders but also for patients with primary psychiatric diseases.”

— Dr. Premysl Bercik, Associate Professor of Medicine at McMaster University

Even four weeks after the study had concluded, depression scores were still reduced in the patients who had been given the probiotic bifidobacterium longum.

Researchers concluded that the probiotic bifidobacterium longum can reduce depression and increase quality of life. And these improvements were associated with changes in brain activation patterns.

So if you currently struggle with depression, I think supplementing with bifidobacterium longum is worth a try. 

Bifidobacterium longum is included in the Optimal Biotics supplement.

I created Optimal Biotics because I want to give my clients and readers the very best probiotic supplement so that they can experience superior results.

I have found that many probiotic supplements on the market fall short and even cause side effects.

But Optimal Biotics doesn't, and it contains the 8 most well-researched and beneficial probiotic strains for your mental health.

In the future, I imagine practitioners will be able to use genome sequencing techniques to determine the microbiome profiles of individuals, which could then be tweaked with probiotics. In other words, there may come a day when we can "biohack" our gut bacteria for optimal mental health.

In the meantime, you can try supplementing with bifidobacterium longum, and if you’re interested in learning more about this new study, you can read the entire abstract at the end of this post.

Other Research on Bifidobacterium Longum

This isn’t the first time that the probiotic bifidobacterium longum has been linked to reductions in depression and improvements in mental health.

Here are some other studies:

• In a double-blind, placebo-controlled, randomized study, participants with mild depression took a probiotic that contained bifidobacterium longum and lactobacillus helveticus for 30 days. At the end of the study, the participants had a significantly reduction in depression, cortisol, anger, self-blame, and overall psychological distress. They also displayed higher problem-solving skills.

• In another double-blind, placebo-controlled, randomized study, healthy volunteers took bifidobacterium longum and lactobacillus helveticus for 30 days, and the results showed a reduction in psychological stress and cortisol levels.

• In an animal study, bifidobacterium longum improved learning and memory during cognitive tests.

• In a study of mice under chronic psychological stress, bifidobacterium longum and lactobacillus helveticus reduced cell death in the emotion-processing parts of their brains. It did this by reducing stress hormones and increasing brain-derived neurotrophic factor (BDNF), a protein in the brain that can help reduce depression. Another animal study also found that bifidobacterium longum increases BDNF.

• In a study of mice, bifidobacterium longum reduced schizophrenic behaviour.

Conclusion 

Conventional medicine tries to correct depression by relying on medications. But unfortunately this often ends up creating new chemical imbalances and nutrient deficiencies. 

Supplementation with bifidobacterium longum is a more evidence-based approach.

Human and animal studies show that the probiotic causes favourable biochemical and behavioural changes, leading to significant decreases in symptoms of depression.

For anyone experiencing depression, supplementing with it seems worthwhile and may allow you to reduce your reliance on prescription medication.

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Jordan Fallis

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Probiotic Bifidobacterium longum Reduces Depression Scores and Alters Brain Activity: a Pilot Study in Patients With Irritable Bowel Syndrome.

Abstract

BACKGROUND & AIMS:

Probiotics can reduce symptoms of irritable bowel syndrome (IBS), but little is known about their effects on psychiatric comorbidities. We performed a prospective study to evaluate the effects of Bifidobacterium longum (BL) on anxiety and depression in patients with IBS.

METHODS:

We performed a randomized, double-blind, placebo-controlled study of 44 adults with IBS and diarrhea or a mixed-stool pattern (based on Rome III criteria) and mild to moderate anxiety and/or depression (based on the Hospital Anxiety and Depression scale) at McMaster University in Canada, from March 2011 to May 2014. At the screening visit, clinical history and symptoms were assessed and blood samples were collected. Patients were then randomly assigned to groups and given daily BL (n=22) or placebo (n=22) for 6 weeks. At week 0, 6 and 10, we determined patients' levels of anxiety and depression, IBS symptoms, quality of life, and somatization using validated questionnaires. At week 0 and 6, stool, urine and blood samples were collected, and functional magnetic resonance imaging (fMRI) test was performed. We assessed brain activation patterns, fecal microbiota, urine metabolome profiles, serum markers of inflammation, neurotransmitters and neurotrophin levels.

RESULTS:

At week 6, 14/22 patients in the BL group had reduction in depression scores of 2 points or more on the Hospital Anxiety and Depression scale, vs 7/22 patients in the placebo group (P=.04). BL had no significant effect on anxiety or IBS symptoms. Patients in the BL group had a mean increase in quality of life score compared with the placebo group. The fMRI analysis showed that BL reduced responses to negative emotional stimuli in multiple brain areas, including amygdala and fronto-limbic regions, compared with placebo. The groups had similar fecal microbiota profiles, serum markers of inflammation, and levels of neurotrophins and neurotransmitters, but the BL group had reduced urine levels of methylamines and aromatic amino acids metabolites. At week 10, depression scores were reduced in patients given BL vs placebo.

CONCLUSION:

In a placebo-controlled trial, we found that the probiotic BL reduces depression but not anxiety scores and increases quality of life in patients with IBS. These improvements were associated with changes in brain activation patterns that indicate that this probiotic reduces limbic reactivity. 

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