Mild anxiety affects almost everyone at times, but the Anxiety Disorders Association of America advises that the problem is severe enough to qualify as a disorder for 40 million American adults. Anxiety disorders include generalized anxiety disorder, obsessive-compulsive disorder, post-traumatic stress disorder, panic disorder and social phobia. Counseling and medication can help, and a type of bacteria called probiotics may also reduce anxiety symptoms.
Anxiety Definition
Normal anxiety includes worrying about everyday problems like your job or financial situation, feeling nervous about making a presentation, being upset about a traumatic incident or fearing a potential danger, according to the Anxiety Disorders Association of America. Anxiety disorders are more severe, involving irrational fears or overwhelming phobias of objects or situations that are not truly dangerous. Anxiety can also cause flashbacks and nightmares about a past traumatic situation.
Probiotics Definition
Probiotics are foods or dietary supplements containing bacteria beneficial to the digestive system. Consuming this "good" bacteria can help your digestion and protect against the effects of harmful bacteria. Probiotics are known to help problems like diarrhea, irritable bowel syndrome, intestinal and urinary tract infections, vaginal yeast infections and childhood eczema, according to Mayo Clinic nutritionist Katherine Zeratsky. There is also evidence that certain strains can boost immunity and slow the growth of cancerous tumors. And a 2010 study by French scientists, published in the British Journal of Nutrition, shows that certain probiotics reduce anxiety in rats and humans when compared to a placebo.
Evidence
A 2009 Canadian study of 39 people with chronic fatigue syndrome also showed some evidence that probiotics may lessen anxiety. Study participants were tested for anxiety levels, then received either Lactobacillus casei probiotics or a placebo during the eight-week research period. Those who took the probiotics had decreased anxiety levels at the study's conclusion. The exact reason for this effect is unknown, but the researchers surmise that a person's intestinal bacteria may somehow communicate with the central nervous system via vagal sensory nerve fibers. A healthy digestive system facilitates this communication.
Sources
Probiotics are healthy, so it does not hurt to try them out as a potential anxiety treatment. The Canadian researchers used lactobacillus, which is often found in yogurt, miso, fermented or unfermented milk, soy drinks and certain juices, Zeratsky says. Products with probiotics should have a label stating that they contain "live, active cultures." Probiotics are also available in dietary supplements at pharmacies and health food stores. The Canadian study lasted eight weeks, so take the probiotics for at least two months before evaluating the effects on your anxiety symptoms. Talk to your doctor before taking any supplement, and don't use probiotics as a replacement for any medication or therapy you might be using for your anxiety.
References
- Gut Pathogens; A Randomized, Double-Blind, Placebo-Controlled Pilot Study of a Probiotic in Emotional Symptoms of Chronic Fatigue Syndrome; March 2009
- MayoClinic; Is it Important to Include Probiotics in a Healthy Diet?; Katherine Zeratsky; April 2010
- National Center for Complementary and Alternative Medicine: Two Studies Explore the Potential Health Benefits of Probiotics
- Anxiety Disorders Association of America: Understanding Anxiety is the First Step in Getting Your Life Back
- NutraIngredientsUSA.com; Probiotics Show Potential Against Stress-Related Conditions; Stephen Daniells; October 2010
