Blog
Microbiome and depression: what do gut and mood have in common?
The role of the microbiome in the functioning of the nervous system
Microbiome — is a collection of microorganisms that live in our bodies, mainly in the intestines. Although they are associated mainly with digestion, science is increasingly linking the microbiome with mental health. It is the intestines that produce up to 90% of serotonin, a neurotransmitter responsible for feelings of joy and peace. Therefore, disturbances in the microbial balance can affect the development of depressive states.
How the gut affects the brain
The gut and brain are connected through gut-brain axis — a complex system that includes:
nerve pathways (especially the vagus nerve)
hormonal signals
immune response
Disruption of the microbiota causes inflammation, alters neurotransmitter metabolism, and affects brain activity. People with depression often have dysbiosis—a reduction in beneficial bacteria (e.g., Lactobacillus, Bifidobacterium) and the growth of opportunistic pathogens.
What scientific research shows
A study [Zheng et al., 2016] found that transplanting microbiota from depressed people into laboratory mice causes depressive behavior in the animals.
[Jiang et al., 2015] showed that patients with major depressive disorder have significantly reduced microbial diversity.
According to the [Mayo Clinic], probiotics may be useful as an adjunct therapy for depression, although more research is needed.
Methods of researching the relationship
Laboratory studies
Fecal microbiota analysis — allows you to determine the composition of the intestinal microbiota
Inflammation marker (CRP, IL-6) — indicates the presence of systemic inflammation
Neurotransmitter profile (serotonin, dopamine) — determines the balance of mood hormones
Clinical approaches
Assessment of psycho-emotional state through standardized questionnaires (PHQ-9, BDI)
Monitoring response to probiotic or prebiotic therapy
How to maintain a healthy microbiome
| Recommendation | Explanation |
|---|---|
| Consume products with probiotics | Natural yogurts, kefir, fermented vegetables help the growth of beneficial bacteria |
| Avoid refined sugar | Nourishes pathogenic strains of microorganisms |
| Take prebiotics | Dietary fibers (inulin, beta-glucan) support the growth of normal flora |
| Minimize antibiotics | Disrupt the microbiota, contributing to imbalance |
| Sleep at least 7–8 hours | Sleep disruption affects the composition of the microbiota |
For whom is this especially relevant?
People with chronic anxiety or depression
Patients after a long course of antibiotics
People with irritable bowel syndrome (IBS)
Those who have intolerance to certain foods or frequent inflammatory processes
The microbiome plays a role in mental health as important as traditional neurotransmitters or hormones. Research in this area is only gaining momentum, but it is already becoming clear that gut health and psychological well-being are closely linked. Taking care of your microbiome is another step towards harmony and stable emotional background.
