Psychobiotics are becoming increasingly important as a natural support for mental health. Studies show that certain probiotic strains can specifically alleviate stress, anxiety, and depressive symptoms. In this article, we compare the most important strains, their mechanisms of action, the current research, and recommend appropriate dosages.
The most important psychobiotic strains at a glance
Lactobacillus helveticus R0052
This strain is one of the most well-researched psychobiotics. It modulates the stress axis (HPA axis) and reduces the stress hormone cortisol. Clinical studies show that L. helveticus R0052, combined with B. longum R0175, significantly reduces symptoms of anxiety and depression. The mechanism is based, among other things, on the production of GABA, an inhibitory neurotransmitter, and the promotion of a healthy intestinal barrier.
Study status: Several double-blind, placebo-controlled studies (e.g. Frontiers in Psychiatry , 2022) with positive effects on anxiety and depression scores.
Recommended dosage: 3–5×10^9 colony forming units (CFU) daily for at least 4 weeks.
Bifidobacterium longum R0175
B. longum R0175 perfectly complements L. helveticus R0052 and is also well-researched. It improves intestinal barrier function, regulates inflammatory processes, and has a positive effect on the brain and mood via the vagus nerve. In combination with L. helveticus, stress resistance is significantly increased.
Study situation: Numerous studies show a reduction in cortisol and an improvement in mental resilience.
Recommended dosage: 3–5×10^9 CFU daily.
Lactobacillus plantarum
L. plantarum has potent anti-inflammatory properties and supports intestinal permeability. It is being discussed that it promotes serotonin production in the gut, which may have a direct impact on mood. Initial studies indicate improvements in anxiety and cognitive function.
Study status: Pilot studies and animal experiments indicate an anxiolytic effect.
Recommended dosage: 5–7×10^9 CFU daily.
Bifidobacterium breve
This strain influences the gut-brain axis, particularly through the production of short-chain fatty acids (SCFAs) such as butyrate, which may have neuroprotective effects. Initial data suggest that B. breve may be beneficial in stress and anxiety.
Study status: First human-based studies and in vitro research.
Recommended dosage: 5×10^9 CFU daily.
Lactobacillus rhamnosus JB-1
In animal studies, this strain has shown its ability to positively alter behavior through GABA receptor modulation. Its anxiolytic effect via the vagus nerve has been repeatedly demonstrated. Human studies are still in their early stages but are promising.
Study situation: Mainly preclinical studies, few human studies.
Recommended dosage: 5–10×10^9 CFU daily, depending on the product and availability.
Bifidobacterium infantis 35624
Clinically tested in patients with depressive symptoms, it has an immunomodulatory effect and regulates inflammatory processes that are often associated with mental illnesses.
Study status: Positive effects in controlled studies, especially in depression.
Recommended dosage: 5×10^9 CFU daily.
Comparison table: strains, effects and study situation
| tribe | Effect on the psyche | Important studies | Recommended dose (CFU/day) | Special features |
|---|---|---|---|---|
| Lactobacillus helveticus R0052 | Cortisol lowering, GABA production | Frontiers in Psychiatry 2022 | 3–5×10^9 | Standard in psychobiotics |
| Bifidobacterium longum R0175 | Anti-inflammatory, gut-brain modulation | Various RCTs | 3–5×10^9 | Synergistic with L. helveticus |
| Lactobacillus plantarum | Anti-inflammatory, serotonin-promoting | Pilot studies & animal testing | 5–7×10^9 | Promotes intestinal barrier |
| Bifidobacterium breve | SCFA production, neuroprotection | First clinical data | 5×10^9 | Supports gut-brain axis |
| Lactobacillus rhamnosus JB-1 | GABA receptor modulation | Preclinical, first human studies | 5–10×10^9 | Strong anxiolytic |
| Bifidobacterium infantis 35624 | Immunomodulation in depression | Clinical trials | 5×10^9 | Focus on depression |
Recommendations for use
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Most studies recommend at least 4 weeks of continuous use to achieve noticeable effects.
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Combined strains such as L. helveticus R0052 + B. longum R0175 show the best results in combination.
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Prebiotics such as galacto-oligosaccharides (GOS) or inulin can improve efficacy by promoting the growth of psychobiotics.
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Enteric-coated capsules increase the survival rate of bacteria in the intestine.
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The daily dosage should be at least 10^9 CFU per strain, ideally 3–5×10^9 CFU.
Conclusion
The targeted intake of specific probiotic strains is a promising way to naturally support mental well-being. Lactobacillus helveticus R0052 and Bifidobacterium longum R0175 are considered the gold standard, complemented by other strains such as Lactobacillus plantarum and Bifidobacterium breve , which broaden the spectrum of effects.
Future research will surely provide more details on the optimal combination and dosage. Until then, a combination of proven strains in clinically relevant dosages is recommended—ideally supplemented with a balanced diet and prebiotic support.
