What is the best probiotic to take for brain health?

October 10, 2025 •

5 min read

The gut is often called the body's 'second brain' because it produces many of the same neurotransmitters that the brain uses, including up to 90% of the body's serotonin. Understanding the connection between your gut microbiome and your cognitive function is key to knowing what is the best probiotic to take for brain health.

Quick Summary

The best probiotics for brain health involve specific strains of Lactobacillus and Bifidobacterium that modulate the gut-brain axis, influence neurotransmitter production, and reduce neuroinflammation. Selecting the right probiotic requires understanding strain-specific benefits for cognitive function, mood, and stress reduction.

Key Points

The Gut-Brain Axis is Key: The bidirectional communication between your gut and brain influences mood, cognition, and stress response via neural, endocrine, and immune signaling pathways.
Strain Specificity is Critical: The best probiotic for brain health depends on the specific strain, not just the brand. Not all probiotics offer the same psychological benefits.
Top Strains for Mood and Memory: Specific strains like Lactobacillus rhamnosus and Bifidobacterium longum are well-researched for their positive effects on anxiety, depression, and cognitive function.
Choose Multi-Strain Formulas or Synbiotics: For a broader range of benefits, consider multi-strain products or synbiotics (probiotics + prebiotics) to target multiple pathways simultaneously and boost the effectiveness of the probiotics.
Consistency and Dosage Matter: Regular, consistent intake of a probiotic with a high enough CFU count (typically billions daily) is necessary for a noticeable impact on brain health.
Incorporate Probiotic-Rich Foods: Supplementing with fermented foods like kefir, yogurt, and kimchi can add a wider variety of beneficial bacteria to your diet and support overall gut health.
Holistic Approach for Best Results: Combine probiotic intake with a healthy diet, stress management, regular exercise, and adequate sleep for the most significant improvements in both gut and brain health.

The Gut-Brain Axis: Understanding the Two-Way Connection

For decades, scientists have been uncovering the complex, bidirectional communication network between the gastrointestinal tract and the central nervous system, known as the gut-brain axis. This intricate pathway influences everything from emotional well-being to cognitive performance through neural, endocrine, and immune signaling. The gut microbiome plays a crucial role in this communication, with its composition directly impacting brain function and mental health.

Research has shown that an imbalanced gut microbiome, or dysbiosis, can lead to increased inflammation and oxidative stress, negatively affecting brain health and potentially contributing to neurological and psychiatric disorders like depression, anxiety, and cognitive decline. Probiotics, defined as live microorganisms that confer a health benefit to the host, can restore a healthy microbial balance and thereby offer a potential therapeutic approach for improving cognitive function and mental wellness.

Psychobiotics: The Probiotic Strains Targeting Mental Wellness

Not all probiotics are created equal, and not all strains offer the same benefits for brain health. A specific class of probiotics, called psychobiotics, is known for its ability to positively influence the gut-brain axis, providing anxiolytic and antidepressant effects. The most extensively studied psychobiotics belong to the Lactobacillus and Bifidobacterium genera. When selecting a probiotic, looking for supplements with specific, clinically-studied strains is more effective than just picking a product based on its bacterial count.

Lactobacillus Species for Cognitive Function

Strains from the Lactobacillus genus are well-regarded for their positive impact on mental performance and stress response. These bacteria can influence the production of neurotransmitters like serotonin and dopamine, which are essential for mood regulation, memory, and concentration.

Lactobacillus rhamnosus (GG): This strain has been associated with improved cognitive performance, stress resilience, and mood regulation. Studies have shown that L. rhamnosus can modulate the expression of GABA receptors in certain brain regions and influence dopamine production, potentially helping to reduce anxiety and stress-related behaviors.
Lactobacillus plantarum (299v): Known for supporting a healthy stress response, this strain has been shown to reduce levels of the stress hormone cortisol. It can also enhance working memory, attention, and executive functions, particularly under stress.
Lactobacillus helveticus (R0052): Often combined with Bifidobacterium longum, this strain has been found to reduce psychological distress and anxiety symptoms in healthy volunteers.
Lactobacillus acidophilus: Studies indicate that L. acidophilus, especially when combined with other strains, can improve memory, learning, and concentration.

Bifidobacterium Species for Mood Regulation

Bifidobacterium strains are particularly noted for their anti-inflammatory properties and their ability to regulate mood and emotional resilience.

Bifidobacterium longum (1714 or R0175): This strain has shown potential in reducing anxiety and depression symptoms, with one study showing it improved visuospatial memory under acute stress. It is often included in psychobiotic blends.
Bifidobacterium infantis: Found to be helpful for reducing anxiety, this strain plays a critical role in maintaining gut balance and has been linked to increased relaxation.
Bifidobacterium bifidum: This strain can aid in the production of vitamins, including B-12 and K, which play a role in mood regulation. It may also reduce depression and anxiety.

Multi-Strain Formulations and Synbiotics

Many studies have shown that multi-strain probiotics, and synbiotics (probiotics combined with prebiotics), can have powerful, synergistic effects on brain health. A balanced formulation can target multiple pathways of the gut-brain axis simultaneously. For example, a blend containing multiple Lactobacillus and Bifidobacterium species has been found to improve cognitive function and mood in adults. Prebiotics, which serve as food for beneficial bacteria, can enhance the effects of probiotic supplements by encouraging their growth and activity.

Choosing a Probiotic for Brain Health: Key Considerations

When evaluating probiotic supplements for brain health, several factors are important to consider beyond just the list of strains.

Strain Specificity: The effects of probiotics are strain-specific. Always look for products that list the genus, species, and a specific strain designation (e.g., Lactobacillus rhamnosus GG). This detail confirms that the product contains the bacteria that have been studied for brain benefits.
CFU Count: The number of colony-forming units (CFU) matters. Clinical studies often use dosages in the billions (typically ranging from $10^9$ to $10^{11}$ CFU) to produce significant effects. Lower doses may not have the same impact.
Viability and Delivery: Probiotics must survive the manufacturing process, storage, and the journey through the digestive tract to provide benefits. Look for supplements that guarantee potency through the expiration date and use delivery methods that protect the bacteria from stomach acid.
Clinical Evidence: The strongest evidence comes from double-blind, placebo-controlled human trials. Reputable brands will highlight the specific strains they use and the research supporting their benefits.
Inclusion of Prebiotics: A synbiotic approach (probiotics + prebiotics) may be more effective. Prebiotics like fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS) feed the beneficial bacteria, helping them thrive.

Comparison of Prominent Brain-Boosting Probiotic Strains


Strain	Primary Brain Health Focus	Key Research Findings	Best For	Typical Dose	Scientific Backing
*L. rhamnosus (GG)*	Stress Resilience, Mood	Improves cognitive performance; reduces anxiety-like behaviors; influences GABA receptors	Students, stressed individuals	Billions of CFU daily	Strong
*L. plantarum (299v)*	Working Memory, Stress	Buffers against stress-induced cognitive impairment; lowers cortisol levels	High-pressure environments, memory enhancement	Billions of CFU daily	Strong
*B. longum (1714/R0175)*	Anxiety, Emotional Resilience	Reduces psychological distress; improves memory under stress	Anxiety management, mood support	Billions of CFU daily	Strong
*B. infantis*	Mood, Gut-Brain Axis	Enhances relaxation; improves mood and emotional resilience	Stress and anxiety reduction	Billions of CFU daily	Moderate
*L. helveticus (R0052)*	Mood, Depression	Reduces psychological distress and symptoms of depression	Mood support, depression adjunct	Billions of CFU daily	Moderate
*Multi-Strain Formulas*	Multi-Faceted Brain Support	Can improve depression, anxiety, and cognitive function synergistically	General brain and mood support	Varies; follow product instructions	Strong (depending on strains)

Beyond Supplements: Diet and Lifestyle for Optimal Brain Health

While targeted probiotic supplements can offer significant benefits, a holistic approach is most effective. Incorporating probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha can contribute to a healthier gut microbiome. A balanced diet rich in diverse fibers (prebiotics) from fruits, vegetables, and whole grains further supports beneficial bacteria. Moreover, managing stress through mindfulness and exercise, getting adequate sleep, and maintaining a healthy lifestyle all contribute to a balanced gut-brain axis.

Conclusion: The Path Forward for Brain-Boosting Probiotics

The science behind psychobiotics and the gut-brain axis is evolving rapidly, with mounting evidence supporting the use of specific probiotic strains for mental and cognitive health. While more research is needed to fully understand the long-term effects and ideal dosing, the evidence suggests that targeted probiotic supplementation can be a powerful tool. Choosing a high-quality product with clinically-backed strains like Lactobacillus rhamnosus, Lactobacillus plantarum, or Bifidobacterium longum offers a strong starting point. However, it is always recommended to consult a healthcare professional, especially if you are managing a pre-existing condition, to determine the most suitable approach for your individual needs.

Consult a healthcare provider to discuss whether a probiotic supplement is right for you, especially if you have any existing health conditions or are taking other medications.

Frequently Asked Questions

Psychobiotics are a subclass of probiotics that specifically influence the gut-brain axis and have a positive effect on mood, cognitive functions, anxiety, and depression. The most studied psychobiotics belong to the Lactobacillus and Bifidobacterium genera.

Probiotics improve brain health by influencing the gut-brain axis. They can modulate neurotransmitter production, like serotonin and GABA, reduce neuroinflammation, and produce beneficial metabolites like short-chain fatty acids, all of which impact mood and cognition.

Yes, some probiotic strains have been shown to help with brain fog and memory, particularly by reducing stress and improving cognitive flexibility. Strains like Lactobacillus rhamnosus and multi-strain formulas containing Lactobacillus and Bifidobacterium have shown promise in improving cognitive function and memory.

The time it takes for probiotics to affect brain health can vary. Some studies show noticeable effects on mood and stress after as little as two to four weeks of consistent supplementation, while changes in cognitive function might take longer.

Multi-strain probiotics and synbiotics (probiotics + prebiotics) often provide more comprehensive benefits than single-strain products. They can have synergistic effects that target multiple pathways of the gut-brain axis, potentially leading to greater improvements in mood and cognition.

Effective doses for brain-focused probiotics in clinical studies often range from $10^9$ to $10^{11}$ CFU per day. However, dosage is highly strain-specific. It is best to follow the recommended dosage on a clinically validated product or consult a healthcare provider.

While fermented foods like yogurt and kefir are excellent sources of probiotics, they may not provide the specific, high-dose strains required to target particular brain health concerns. Supplements are often necessary for therapeutic effects, but incorporating probiotic foods is beneficial for overall gut health.

While generally safe, people with compromised immune systems or serious health conditions should consult a doctor before starting any probiotic supplementation. Additionally, those with allergies to ingredients like dairy or soy should check product labels carefully.