The gut-brain axis is a complex, bidirectional communication system between the gastrointestinal tract and the central nervous system. (4)(11) Changes in gut microbiota due to factors such as diet and stress are associated with a range of gastrointestinal and psychiatric concerns, highlighting the critical role of the gut-brain axis in overall health. (5)
Start using supplements in clinical practice
Some supplement ingredients, including specific probiotic strains, vitamins, and herbs may positively influence the gut microbiota, which can help support gastrointestinal and psychiatric concerns connected to the gut-brain axis. (1)(3)(7)(9)(10)(14)(15)
Influencing the gut-brain axis through supplementation
There are several key supplement ingredients that may positively impact the gut-brain axis.
1. Probiotics
Research demonstrates that supplementing with specific probiotic strains, particularly Bifidobacterium longum 1714® and Bifidobacterium longum 35624®, may help enhance microbial diversity and positively influence the gut-brain axis. These two strains are examples of psychobiotics, living microorganisms that may improve mental health. (1)
One study investigating the effects of Bifidobacterium longum 1714® on stress responses, cognition, and brain activity patterns noted that taking this strain helped to reduce tension and improve memory. (1) Another study involving female patients with bowel disturbances and mood concerns demonstrated that supplementing with a combination of Bifidobacterium longum 1714® and Bifidobacterium longum 35624® significantly improves digestive symptom severity. (8)
2. Vitamin B6
Vitamin B6 plays an important role in the gut-brain axis due to its involvement in the production of neurotransmitters that regulate mood, such as serotonin and gamma-aminobutyric acid (GABA). (6) Studies demonstrate that low intake of vitamin B6 is associated with impairment of the gut microbiota. (10)(12) Specifically, one study demonstrated a relationship between low vitamin B6 intake and increased severity of digestive symptoms. (10)
Learn more about the clinical applications of vitamin B6.
3. Vitamin B12
Similar to B6, vitamin B12 plays an important role in the production of neurotransmitters like serotonin and dopamine. (16) Vitamin B12 deficiency has been shown to contribute to various psychiatric concerns. (15)
Learn more about the clinical applications of vitamin B12.
4. Lemon balm
Melissa officinalis, or lemon balm, benefits the gut-brain axis primarily through its calming effects. A 2021 systematic review and meta-analysis noted significant improvements in mood when patients took lemon balm versus a placebo. (7)
5. L-theanine
L-theanine, an amino acid found in tea leaves, promotes relaxation by increasing alpha brain waves, which are associated with tension relief and a state of wakeful relaxation. (14) Preliminary research also suggests that L-theanine may inhibit intestinal inflammation and protect against intestinal barrier disruption. (17)
Learn more about the clinical applications of l-theanine.
6. Saffron
Saffron is known for more than its vibrant golden color and culinary applications; it’s also an excellent source of antioxidants, including crocin and safranal. (13) These constituents have neuroprotective properties, which may enhance mood. (3)(9) Further research also demonstrates that saffron may modulate the gut microbiome. (2)
The bottom line
Supplement ingredients such as Bifidobacterium longum 1714® and Bifidobacterium longum 35624®, vitamins B6 and B12, lemon balm, L-theanine, and saffron may modulate the gut-brain axis by promoting microbiological diversity, neurotransmitters production, stress management, and overall well-being.
- Allen, A. P., Hutch, W., Borre, Y., Kennedy, P., Temko, A., Boylan, G. B., Murphy, E. F., Cryan, J. F., Dinan, T. G., & Clarke, G. (2016). Bifidobacterium longum 1714 as a translational psychobiotic: modulation of stress, electrophysiology and neurocognition in healthy volunteers. Translational Psychiatry, 6(11), e939.
- Banskota, S., Brim, H., Kwon, Y. H., Singh, G., Sinha, S., Wang, H., Khan, W. I., & Ashktorab, H. (2021). Saffron Pre-Treatment promotes reduction in tissue inflammatory profiles and alters microbiome composition in experimental colitis mice. Molecules, 26(11), 3351.
- Bian, Y., Zhao, C., & Lee, S. M. (2020). Neuroprotective potency of saffron against neuropsychiatric diseases, neurodegenerative diseases, and other brain disorders: from bench to bedside. Frontiers in Pharmacology, 11.
- Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of gastroenterology, 28(2), 203–209.
- Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota’s effect on mental health: The Gut-Brain axis. Clinics and Practice, 7(4), 987.
- Durrani, D., Idrees, R., Idrees, H., & Ellahi, A. (2022). Vitamin B6: A new approach to lowering anxiety, and depression? Annals of Medicine and Surgery, 82.
- Ghazizadeh, J., Sadigh-Eteghad, S., Marx, W., Fakhari, A., Hamedeyazdan, S., Torbati, M., Taheri-Tarighi, S., Araj‐Khodaei, M., & Mirghafourvand, M. (2021). The effects of lemon balm ( Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta‐analysis. Phytotherapy Research, 35(12), 6690–6705.
- Groeger, D., Murphy, E. F., Tan, H. T., Larsen, I. S., O’Neill, I., & Quigley, E. M. (2022). Interactions between symptoms and psychological status in irritable bowel syndrome: An exploratory study of the impact of a probiotic combination. Neurogastroenterology and Motility, 35(1).
- Jackson, P. A., Forster, J., Khan, J., Pouchieu, C., Dubreuil, S., Gaudout, D., Moras, B., Pourtau, L., Joffre, F., Vaysse, C., Bertrand, K., Abrous, H., Vauzour, D., Brossaud, J., Corcuff, J., Capuron, L., & Kennedy, D. O. (2021). Effects of saffron extract supplementation on Mood, Well-Being, and Response to a Psychosocial Stressor in healthy Adults: a randomized, Double-Blind, parallel group, clinical trial. Frontiers in Nutrition, 7.
- Ligaarden, S. C., & Farup, P. G. (2011). Low intake of vitamin B6 is associated with irritable bowel syndrome symptoms. Nutrition Research, 31(5), 356–361.
- Martin, C. R., Osadchiy, V., Kalani, A., & Mayer, E. A. (2018). The Brain-Gut-Microbiome axis. Cellular and Molecular Gastroenterology and Hepatology, 6(2), 133–148.
- Mayengbam, S., Chleilat, F., & Reimer, R. A. (2020). Dietary vitamin B6 deficiency impairs gut microbiota and host and microbial metabolites in rats. Biomedicines, 8(11), 469.
- Mohammadi, Y., Farimani, A. R., Beydokhti, H., & Riahi, S. M. (2023). Comparison of the effect of saffron, crocin, and safranal on serum levels of oxidants and antioxidants in diabetic rats: A systematic review and meta‐analysis of animal studies. Food Science and Nutrition, 11(6), 2429–2439.
- Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific journal of clinical nutrition, 17 Suppl 1, 167–168.
- Sahu, P., Thippeswamy, H., & Chaturvedi, S. K. (2022). Neuropsychiatric manifestations in vitamin B12 deficiency. In Vitamins and hormones (pp. 457–470).
- Valizadeh, M., & Valizadeh, N. (2011). Obsessive compulsive disorder as early manifestation of B12 deficiency. Indian Journal of Psychological Medicine, 33(2), 203–204.
- Wang, D., Cai, M., Wang, T., Liu, T., Huang, J., Wang, Y., & Granato, D. (2020). Ameliorative effects of L-theanine on dextran sulfate sodium induced colitis in C57BL/6J mice are associated with the inhibition of inflammatory responses and attenuation of intestinal barrier disruption. Food Research International, 137, 109409.