The more we learn about the ways our gut influences the brain via the gut-brain axis, the deeper the connection between what we eat and who we are becomes. With all the knowledge we have about the benefits of gut bacteria, one question remains unanswered - how can we effectively translate these findings into actionable health advice?
Among the most promising candidates for improving gut health are probiotics. Some studies are suggesting that taking probiotics or possibly even eating probiotic-rich foods can improve cognition or even slow down the progression of Alzheimer’s disease. A recent meta-analysis reviewed 294 studies from 1984 to 2021 and found that probiotics do, in fact, have a beneficial effect on neurodegenerative diseases. Read on to find out the specifics.
Related Article: 4 Surprising Ways Your Gut Affects You
In addition, the researchers point out that taking probiotics improved the diversity of fecal microbiota in patients with Alzheimer’s disease. It is known that Alzheimer’s patients have a reduced diversity of microbes in fecal matter. Let us remind you that Alzheimer’s disease affects 6 million Americans and is the leading kind of dementia in the US. The causes of this disease are still unknown, so any new information that can get researchers closer to being able to treat or prevent this condition is extremely valuable.
Since research in probiotics is still relatively new, health organizations around the world don’t list any specific guidelines on how much or how often one should take probiotics. That said, the review study lists that the minimal dose listed in most of the studies they looked at was 1 x 10⁹ CFU (probiotics are measured in Colony-Forming Units (CFU), which refers to the number of viable cells), or about 1 billion per day.
While this can be helpful if you’re taking probiotic supplements, it’s difficult to say how many probiotics you took if you get them through your diet. In this case, your best estimation is how you feel. If drinking too much yogurt or eating too many pickles makes you feel bloated or upset your digestion in any other way, lower the dose.
Lastly, let us point out that you shouldn’t start taking probiotic supplements on your own. Even though probiotics are generally considered safe, older adults who want to take probiotics for cognitive health are more likely to experience gastrointestinal upsets, infections, or skin rashes than others. Therefore, you shouldn’t start taking probiotics without your physician’s supervision.
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H/T: Medical News Today
