The Brain and Mental Health Benefits of Low-Level Laser Therapy (LLLT) & Photobiomodulation

Low-level laser/light therapy (LLLT) is an important treatment that I have used over the years to support my brain after serious concussions, toxic mold exposure and multiple psychiatric prescriptions. 

And in my experience, it is one of the most efficient ways to boost brain function and improve mental health. 

Yet your doctor likely has no idea what it is. 

It’s about as cutting-edge as it gets, and even more unconventional than neurofeedback. But it works. 

Also known as photobiomodulation, LLLT is the application of low-power lasers or light-emitting diodes (LEDs) to the body for therapeutic purposes.  When LLLT is applied to the brain, it is known as transcranial LLLT or transcranial photobiomodulation (44). 

LLLT has been around since 1967, and there are now more than four thousand scientific studies showing that it can help treat a variety of disorders without any harmful effects. Unlike high-intensity surgical lasers, low-powered lasers do not cut or burn tissue. Instead, these lasers stimulate a biological response and encourage cells to function properly (11, 12, 33). 

And luckily, it’s very easy to treat yourself at home with LLLT using red and infrared light.

I have used three main devices on my brain. They significantly improved the quality of my life over the years.

Make sure you read the Recommended Devices section below, where I discuss the different devices I have used. 

How It Works

Research shows that red and infrared light between the wavelengths of 632 nanometers (nm) and 1064 nm produce positive biological effects. For brain cells, the optimal range appears to be between 800 nm and 1000 nm, as these wavelengths can penetrate the scalp and skull and reach the brain (19, 20, 25-31).

The devices I have used fall within this range. 

The light emitted from the devices below stimulate a photochemical reaction within cells, which can accelerate the natural healing process and cause beneficial changes in behaviour (45).

How does it do this?

Mainly by supporting your mitochondria. 

As I’ve discussed before, mitochondria are considered the “powerhouses of the cell,” generating most of the energy in your body in the form of adenosine-5’- triphosphate (ATP). 

ATP is your body’s main source of cellular fuel. You are constantly using it, and your brain needs enough of it to work properly. 

Proper mitochondrial function and ATP production is critical for neuroprotection, cognitive enhancement, and the prevention and alleviation of several neurological and mental disorders (46).

And research demonstrates that transcranial LLLT supports mitochondrial function and significantly increases the production of ATP in the brain (3-5, 8-10, 13-17, 21-22, 34, 45).

Your mitochondria contain photoacceptors that absorb the photons from light and convert them into ATP – energy that can be used to perform cellular tasks and biological processes (39, 40).

This process is comparable to plant photosynthesis, during which sunlight is absorbed by plants and converted to energy for the plants to grow (23, 24). 

By stimulating the mitochondria and producing more ATP, LLLT gives brain cells extra ATP energy to work better and heal and repair themselves.

On top of this, LLLT has also been shown to:

• Increase neurogenesis, brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF) (1, 41, 42)

• Reduce inflammation (1, 35, 37, 41)

• Decrease free radicals and oxidative stress in the brain (2)

• Increase blood flow and circulation, including within the frontal cortex (6, 18, 32)

• Reduce pain by increasing our body’s endorphins (natural opioids and natural pain relievers) (7, 36)

• Increased rate of oxygen consumption in the frontal cortex (32, 100)

• Increase serotonin (38)

My Experience and What You Should Expect

LLLT is one of the most impactful and helpful actions I took to optimize my brain and mental health.

By the time I was off all psychiatric medications, I had lost a lot of my full cognitive capabilities. Thankfully, LLLT helped restore them.

Here are some of the results I noticed:

• Increased cognitive function

• Sharper thinking

• Improved mood, concentration, alertness

• Less fatigue and reduced need for sleep

• More mental motivation, endurance and productivity

Overall, it improved my mental constitution. I didn’t get as fatigued and worn down as easily and I could focus and think harder for longer periods of time.

LLLT also has a cumulative effect. Your brain becomes stronger and more resilient over time as you do the treatment consistently.  

It allowed me to reduce the number of supplements I was taking daily. I now realize that I needed the treatment for many years, but I just didn’t know it existed.

Luckily, I started treating myself on a regular basis and have never felt better. 

Many serious brain injuries and mental illnesses can be successfully treated with LLLT, including depression, anxiety, post-traumatic stress disorder, traumatic brain injury, post-concussion syndrome, stroke and Alzheimer's disease.

I explore how LLLT has been shown to help each of these disorders below. Feel free to skip to the disorder you're struggling with to learn more.

Depression and Anxiety

Studies in rats and humans provide evidence that LLLT improves mood and decreases depressive symptoms.

In 2009, researchers took 10 patients with a history of major depression and anxiety (including post-traumatic stress disorder and substance abuse) and applied LLLT to their foreheads for four weeks. At the end of the study, six of the 10 patients experienced a remission of their depression, and seven of the 10 patients experienced a remission of their anxiety. There were no observable side effects (54). 

“The data supports that LLLT to the head constitutes a promising neurotherapeutic tool to modulate behaviour in a non-invasive manner.”

— Dr. Julio C. Rojas, MD, PhD, University of California

This makes sense considering that several studies show that depression is linked to abnormal blood flow in the frontal cortex of the brain, and LLLT increases blood flow and circulation (47, 53). 

Other studies have shown that participants report a significant increase in positive emotions and a reduction in depressive symptoms for two weeks after LLLT treatment (55-57). 

Sufferers of traumatic brain injury (TBI) also experience a decrease in depression, anxiety, irritability and insomnia, and an overall improvement in quality of life, because of LLLT (58, 59).  

I personally experienced all of these results.

Traumatic Brain Injury

Traumatic brain injury (TBI) is a growing health concern. An estimated 1.7 million people sustain a TBI annually in the U.S. (60). 

Mild TBIs (concussions) make up 75 per cent of all brain injuries. Military personnel deployed to Iraq and Afghanistan frequently experience mild TBI while overseas, and many months after they return home, they often struggle with PTSD, depression and anxiety (61, 62). 

And research shows that transcranial LLLT can help (63). 

I personally experienced this. In 2010, I suffered multiple concussions while living in a moldy home, and thankfully LLLT helped me recover from post-concussion syndrome.

A number of human studies show that patients with chronic mild TBI experience improved cognition, memory and sleep with LLLT treatment. 

One study examined whether LLLT could help 11 patients with chronic mild TBI symptoms. They all had cognitive dysfunction, and four of them had multiple concussions like I did. 

After 18 LLLT sessions, their cognition, memory and verbal learning improved. Participants also said they slept better and had fewer PTSD symptoms. Coworkers, friends and family reported improved social, interpersonal, and occupational functioning (65). 

If LLLT was a drug, we would definitely be hearing about it.

In another study, 10 people with chronic TBI were given 10 treatments of LLLT (810 nm) and witnessed a reduction in headaches, cognitive dysfunction, sleep problems, anxiety, depression and irritability (66). 

There have also been a few case studies showing beneficial effects of transcranial LLLT in TBI patients (67, 68):

“Seven years after closed-head TBI from a motor vehicle accident, case 1 (a 66-year-old woman) began transcranial LED treatments. Before LLLT treatment, she could focus on her computer for only 20 minutes. After eight weekly LLLT treatments, her focused computer time increased to 3 hours. She has treated herself nightly at home for 5.5 years now and maintains her improved cognition at age 72 years.”

“Case 2 (a 52-year-old retired, high-ranking female military officer) had a history of multiple closed-head injuries. Before beginning LLLT treatments, she was on medical disability for 5 months. After 4 months of nightly LLLT treatments at home, she returned to working full-time as an executive consultant with an international technology consulting firm and discontinued medical disability. Neuropsychological testing performed after 9 months of transcranial LED showed significant improvement in cognition and memory, as well as reduction in post-traumatic stress disorder symptoms.”

“Case 3 received 20 LLLT treatments over two months and experienced highly favourable outcomes with decreased depression, anxiety, headache, and insomnia, whereas cognition and quality of life improved.”

So LLLT can improve cognition, reduce costs in TBI treatment and be applied at home?

Hmm, sounds like something the pharmaceutical industry would not like people to know about – and something that would force them to lose a lot of life-long customers. 

Several mouse studies also show that transcranial LLLT can prevent cell death and increase neurological performance after TBI (69-72). 

Researchers believe that LLLT works so well for people struggling with TBI symptoms because mitochondria in the brain are significantly dysfunctional after TBI, resulting in an inadequate supply of ATP, and LLLT can support the mitochondria and increase ATP production (73-75, 79). 

There is also poor blood flow and oxygenation, and increased inflammation and oxidative stress in the brain after head injuries. This contributes to brain damage, but LLLT can help combat these problems, increase antioxidants, promote neurogenesis and relieve chronic symptoms (76-78, 80-83).

Alzheimer's Disease and Cognitive Impairment

Research shows that LLLT can boost performance and improve cognitive function, including attention and memory, in elderly people, young healthy people and animals.  

Preliminary studies demonstrate that LLLT could slow down the progression of Alzheimer’s disease by decreasing a protein in the brain that is linked to dementia (84-86, 94). 

Downregulation of brain-derived neurotrophic factor (BDNF) occurs early in the progression of Alzheimer's disease, and LLLT has been shown to prevent brain cell loss by upregulating BDNF (87). 

“LLLT could be used as a preventive intervention in people who present risk factors for Alzheimer’s disease, mild cognitive impairment, or a history of head trauma. In such patients, LLLT could be combined with cognitive intervention approaches.”

— Dr. Francisco Gonzalez-Lima, PhD, University of Austin, Texas

Researchers have also applied LLLT to middle-aged mice, and discovered that the memory and cognitive performance of the middle-aged mice improved so much that it was comparable with that of young mice. The researchers concluded that LLLT should be “applied in cases of general cognitive impairment in elderly persons” (5, 88). 

Several others studies have shown that LLLT significantly increases alertness, awareness and sustained attention, and improves short-term memory and reaction time. Study participants also made fewer errors during tasks and tests (89-91, 93, 95). 

Another study found that LLLT was just as effective as exercise at enhancing cognition, likely by providing neuroprotection and supporting the mitochondria (92, 96).

Stroke

Multiple studies show that LLLT can significantly reduce brain damage and improve recovery outcomes after a stroke (110-113). 

In one study, researchers applied LLLT over the entire surface of the head of stroke patients approximately 18 hours after a stroke. Five days after the stroke, they found significantly greater improvements in the LLLT-treated group. The improvements continued 90 days after the stroke. At the end of the study, 70% of the patients treated with real LLLT had a successful outcome compared with only 51% of the control subjects (114). 

Follow up studies with over 600 stroke patients found similar beneficial results. Researchers believe increase in the production of ATP is responsible for the improvements (115, 116, 117).  

Numerous studies also show that LLLT significantly reduces neurological problems and improves behaviour in rats and rabbits after stroke. It also increases the growth of new brain cells in these animals, improving their overall recovery (118-124).

Other Disorders

There are a number of other disorders that can also improve with LLLT treatment: 

• Parkinson’s disease (PD) – “Mitochondria in PD tissues are compromised, and LLLT could be developed as a novel treatment to improve neuronal function in patients with PD” (109).

• Amyotrophic lateral sclerosis (ALS) - Mitochondrial dysfunction and oxidative stress play an important role in motor neuron loss in ALS. Motor function significantly improved with LLLT in a group of people in the early stage of the disease (99).

• Autism – Linked to mitochondria dysfunction and inflammation, so LLLT would likely help (103, 104).

• Bipolar disorder – Linked to mitochondria dysfunction and inflammation (105, 106, 107)

• Schizophrenia – Linked to mitochondria dysfunction and inflammation (105, 106)

• Smoking Cessation – Check out this video.

• Alcoholism (101, 102)

• Opiate addiction (102)

• Headaches and migraines (108)

• Acne - This is unrelated to brain health but LLLT can also treat acne. Improving my diet helped me overcome my acne many years ago, but I definitely wish I had known about LLLT when I had it. An integrative physician I know has had a lot of success with her patients struggling with acne and other skin issues (97, 98).

Recommended Devices

I first discovered LLLT when reading Dr. Norman Doidge’s book, The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity.

Dr. Doidge talks about the BioFlex Laser Therapy equipment, which costs tens of thousands of dollars.

I found an integrative physician who owned a Bioflex and I gave it a try. 

After a few sessions, I started experiencing beneficial effects.

So I decided to go ahead and buy my own LLLT devices for much cheaper.

I ended up finding and trying a number of different LLLT devices myself

They were much less expensive than the Bioflex, and I wanted to see how they compared to the Bioflex.

Many of the devices I bought didn't help me very much because they weren't powerful enough.

Most light devices aren't very effective at penetrating the skull.

But after a lot of research, and trial and error, I found devices that were powerful enough.

And they did help me.

And they provided me with the same brain and mental health benefits as the expensive Bioflex.

Here are the three devices I now recommend because they actually work:

• Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. Like I have, you can shine it on your forehead for 5 minutes every day. You can also shine it on other parts of your head and on your entire body, including on your thyroid, thymus gland and gut. I have experienced incredible benefits from doing this.

• Optimal 300 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a smaller and more convenient device that I have taken with me when travelling.

• Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125). Vielight has several different devices and you can also use the coupon code JORDANFALLIS for 10% off any of them.

Unlike most pharmaceuticals, LLLT is very safe, non-toxic and non-invasive, so you can easily try it on yourself without concern and see if it helps you like it has helped me (33, 34, 126). 

You can shine the light all over your head. But start slow and apply the light to different areas of your head for just 1-2 minutes, maybe even less if you’re really sensitive. Then work your way up to longer periods of time, perhaps 5-10 minutes per area. There’s no exact proper way to do this. Listen to your body and see how it affects you. 

It’s important to note that some people experience grogginess and fatigue after using LLLT. I experienced this the day after my first treatment. I was incredibly tired and lethargic. This was a sign that I did too much. 

If you feel extremely tired immediately after LLLT or the next day, take a break and do less next time. For example, if you applied light to your forehead for 3 minutes, then drop back down to 2 minutes for your next session. 

It is also important to cycle LLLT. The way it works is similar to exercise, so you need to take breaks in order to heal and get stronger. Using it everyday can cause a burnout effect. You can use it every other day to give your brain a chance to recover.

More Details on How I’ve Used the Optimal 1000 Therapy Light

Someone recently asked me for more details on how to use the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR). So I thought I’d share what I told them here:

I usually hang the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) on my door, and then start by standing in front of it for about 10 minutes. I would say I'm about 1 or 2 feet away so that the light is shining on most of my body. I tend to prioritize my upper body though, particularly my thyroid, gut, thymus gland, and of course my head. But what I've found is that shining it on other parts of your body (besides my brain) actually leads to indirect cognitive benefits as well. So it's not just shining it on the brain that helps with cognitive function.

I will also sometimes turn my back to the light and shine it on my back and spine area, and on the back of my head, for about 5 to 10 minutes.

I also get much closer (perhaps about 2-3 inches away) and shine it just on my forehead for 4-5 minutes or so. It is safe to do this because our devices emit a very low, safe level of EMFs.

So what I usually do is 10 minutes on my entire body and then right after that, 5 minutes on my face/forehead. But it's completely fine to do them separately at different times of the day or on completely separate days if you want.

It's usually good to limit your exposure to a maximum of 20 minutes at a time though, because too much at one time can make you too tired and negate the beneficial effects.

The back of your head where your spine meets your skull is another great area to shine the light. I also like to shine the light on the sides of my head (around my ears) for a few minutes each.

Conclusion

Frankly, it’s ridiculous that this therapy is not more well-known and promoted by doctors. But like everything else on this website, you don’t have to wait for conventional medicine to catch up, and you can experiment with the LLLT devices yourself. There is a high benefit-to-risk ratio. 

I suspect that home-use application of LLLT will become much more popular in the coming years.

The remarkable effects of the treatment in healing the brain in a non-invasive manner, along with the fact that there is little evidence of any adverse side effects, suggests to me that it’s use will only increase.

At the same time, distrust in pharmaceuticals continues to grow because of uncertain efficacy and unbearable side effects. 

And as the Western population continues to age, the incidence of the degenerative brain diseases will only continue to increase, which will produce a severe financial and societal burden.

So people will realize they are at a disadvantage by not having their own device(s) and will start using them on a regular basis for optimal mental health and cognition.

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Jordan Fallis

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The Remarkable Antioxidant That Can Help Treat 6 Mental Illnesses

When I went to the doctor years ago for help with my concussion symptoms and mental health challenges, he offered me two options – addictive sleeping pills or antidepressants.

That was it.

I was left in the dark.

I had no other options and nowhere to turn, so I had to take the medication.

Years later, I now know there are many other options and solutions.

N-acetyl-cysteine (NAC), a cheap amino acid and antioxidant, is an effective way to deal with the root cause of mental illness and sub-optimal cognition.

What's N-Acetylcysteine? How Can It Help The Brain?

N-acetyl-cysteine (NAC) is a modified form of the amino acid cysteine and helps your body produce glutathione.

Glutathione is a powerful antioxidant that supports liver detoxification and reduces free radicals in the body. 

Over the past 30 years, high doses of NAC have been used in emergency rooms to combat acetaminophen (Tylenol) toxicity (1, 2). 

But there is also an overwhelming amount of evidence showing that NAC can help treat a number of neurological and psychiatric disorders, and it helped me years ago when I was trying to recover from mental illness and post-concussion syndrome. 

A systematic review of all of the evidence suggests that NAC is effective at treating the following conditions (4, 6, 18, 19):

•    Major depressive disorder
•    Bipolar disorder
•    Drug addiction
•    Obsessive-compulsive disorder
•    Autism
•    Schizophrenia
•    Alzheimer's disease
•    Certain forms of epilepsy (progressive myoclonic)

NAC also reduces the severity of mild traumatic brain injury in soldiers, and animal studies show that it can improve cognition after moderate traumatic brain injury (5). 

Disorders such as anxiety and attention deficit hyperactivity disorder have preliminary evidence but require larger studies (4, 6). 

Overall, it’s clear to me that NAC should be a first-line treatment for mental illness.

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was very helpful at one point in time. I no longer need to take it anymore because I’m completely recovered and well. It’s just not necessary for me anymore because I’m healthy. However, when I was taking it, I eventually started experienced some side effects due to heavy metal redistribution. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many people actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now recommend people take just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

How Is It So Effective At Treating All These Mental Health Conditions?

First of all, it's important to note that NAC seems to target biological pathways that are common across all mental disorders.

Here are some possible explanations for its effectiveness:

• NAC has anti-inflammatory properties, and inflammation has been linked to depression and other mental health disorders (12, 13).

• NAC has also been shown to successfully cross the blood-brain-barrier and raise glutathione levels in the brain. Low levels of glutathione in the brain have been linked to a number of psychiatric disorders (8-11, 17-19, 24).

• High levels of oxidative stress have been identified in the brains of patients with a variety of psychiatric illnesses. Increasing brain glutathione by supplementing with NAC can help reduce this oxidative stress and protect neurons from oxidative damage (20-23, 25).

• Lastly, NAC may be having beneficial effects on patients by reducing glutamate, a major excitatory neurotransmitter in the brain that can lead to overstimulation (14-16, 26).

Therefore, if you take NAC, you're giving your body an efficient way to soak up excess glutamate. You’re also reducing oxidative stress and inflammation by giving it glutathione. As a result, this helps alleviate a number of different mental health problems. 

Below, I’ll lay out some of the research exploring NAC as a possible treatment for six mental health problems. Feel free to skip to your condition to learn about it. 

Depression and Bipolar Disorder

Here is some of the research looking into NAC as a possible treatment for depression and bipolar disorder:

• A randomized controlled trial examined 149 individuals with moderate depression. They received two grams of NAC or placebo. Before treatment, the estimated mean depression score was 19.7. At the end of the 8-week study, the score had decreased to 11.1. Individuals who received NAC witnessed improvements in functioning and quality of life (27).
  

• Another randomized controlled trial looked at 75 patients with bipolar disorder. Two grams of NAC or placebo was given for 6 months. At the end of this period, the group who received NAC saw a reduction in their depression and significant improvements in their global, social and occupational functioning. The improvements were rated as “medium to high” and it was concluded that "NAC is a safe and effective augmentation strategy for depressive symptoms” (28).
  

• Several other studies have examined the effects of NAC on bipolar disorder (including mania) and found that two grams of NAC daily significantly improves and even causes a full remission of both depressive and manic symptoms (29-31).

It’s important to note that some of these studies lasted 6 months, which is a very long time for randomized control trials. And all of the studies had beneficial effects and zero severe side effects. That’s quite impressive.

All of the above research makes sense in light of a meta-analysis that found that patients with bipolar disorder have significantly higher levels of oxidative stress and glutamate in their brain.

A number of mood-stabilizing medications aim to decrease glutamate, yet they come with numerous side effects (14-16, 26, 27, 32, 33).

And as I've discussed before, certain antidepressants can deplete glutathione, which further increases oxidative stress. 

Addiction

Substance abuse and addiction are very costly. Yet there are hardly any efficient treatments that prevent relapse. 

But a lot of research is emerging demonstrating a link between oxidative stress and drug addiction, and how NAC can help manage it (66-68). 

• In a small study, 13 people abstaining from cocaine were given 2,400 mg of NAC or placebo over two days. The participants who received NAC witnessed a significant reduction in their withdrawal symptoms and cravings for cocaine (34). Follow-up studies also showed that NAC reduced desire and interest in cocaine (35, 36).

• Smokers voluntarily reduce their cigarette use by around 25% after two weeks of supplementing with 2,400 mg of NAC (37, 65).

• And it’s not just addiction to drugs. NAC also shows promise for the treatment of gambling addiction. A randomized control trial with 27 pathological gamblers showed that gamblers who supplemented with NAC scored 60% lower on the “Obsessive Compulsive Scale for Pathological Gambling." (38).

Here are 8 other nutrients that can help with addiction.

Obsessive-Compulsive Disorder (OCD)

Not surprisingly, there are brain similarities among people who suffer from addiction and obsessive–compulsive disorder (OCD).

Just like addiction, higher levels of oxidative stress and glutamate are found in people with OCD (39-44). 

The standard treatment for OCD is a combination of antidepressants and psychotherapy.

But around 20% of patients don’t get better with this combination, and many suffer from a variety of drug side effects (45). 

Since NAC is inexpensive and widely available, it’s clear that it has significant advantages for patients.

I also encourage you to check out this article for 21 other ways to treat OCD.

Autism

Autism is a touchy subject. So let me start out by saying that NAC will not cure autism. Autism has many different causes and contributing factors.

However, NAC will likely improve some autistic symptoms. 

Multiple studies suggest that NAC is a well-tolerated treatment for autistic individuals and can reduce their irritability (46-48). 

Like the disorders above, research has found that autistic individuals have higher levels of oxidative stress and lower levels of the antioxidant glutathione in their brains, making it likely that NAC will help them (49-55). 

There is also lots of evidence suggesting that too much glutamate in the brain contributes to autistic symptoms. As discussed earlier, glutamate in a major excitatory neurotransmitter in the brain. It is also the precursor to GABA, a calming neurotransmitter that reduces anxiety. 

There is an enzyme that converts glutamate to GABA, and researchers have found that this enzyme is lower in individuals on the autism spectrum. This leads to more glutamate and less GABA, and therefore much more excitation. Not surprisingly then, glutamate antagonists (e.g. NAC) have been shown to reduce symptoms of autism, bringing them more into balance (56-60). 

Since oxidation and glutamate are abnormally elevated in persons with autism, NAC can kill two birds with one stone by providing an antioxidant effect and reducing glutamate levels in the brain of autistic individuals. 

Schizophrenia

The last mental disorder I’m going to explore is schizophrenia. There is a good amount of research suggesting that NAC can help with this condition as well.

• Researchers gave 2 grams of NAC to schizophrenic patients during a six-month randomized control trial. The participants who received NAC experienced improvements in their symptoms, and many of them did not experience improvements from other treatments. They demonstrated improvements in insight, self-care, social interaction, motivation, and stabilization of mood. Follow-up studies found similar results (62, 63, 70).
  

• I found one study that explored NAC’s ability to change schizophrenic patient’s electroencephalogram (EEG) synchronicity – a measure of electrical activity within the brain that I discussed in my post about neurofeedback (69).
  

• I also found a case report of a young woman with treatment-resistant schizophrenia who showed significant improvements in symptoms by taking just 600 mg of NAC every day (64).

This makes sense considering there is an expanding body of evidence suggesting oxidative stress occurs in individuals with schizophrenia. Some research shows that the more oxidative stress a schizophrenic patient experiences, the worse their symptoms get. And several studies indicate that NAC may benefit schizophrenics by increasing glutathione and reducing glutamate (61, 71-74).

Conclusion

Overall, oxidation and glutamate are often abnormally elevated in people with a wide range of neurological and psychiatric disorders. 

NAC may correct these underlying problems by generating the antioxidant glutathione and reducing the excitatory neurotransmitter glutamate.

If you suffer from depression, bipolar disorder, OCD, drug addiction or autism, you could start taking it and see if it helps you. If it helps, keep taking. If not, then try something else. 

Many of the studies also suggest that NAC enhances the effectiveness of psychiatric medications. So if you're already on medication, NAC and your medication will likely work better together.

My recommendation: I used to take 1200 mg of NAC every day to manage my long-term mental health. It was very helpful at one point in time. I no longer need to take it anymore because I’m completely recovered and well. It’s just not necessary for me anymore because I’m healthy. However, when I was taking it, I eventually started experienced some side effects due to heavy metal redistribution. Studies show that people benefit from taking anywhere between 500 mg to 3000 mg daily or every other day. But I find that many people actually do better when they take a lower dose because high doses of NAC can sometimes redistribute heavy metals into the brain. You’ll obviously want to avoid this. I now recommend people take just 250 mg of NAC, which can be found in the Optimal Antiox supplement. Optimal Antiox also contains a number of other antioxidants and nutrients that can support your brain and mental health. Optimal Antiox also includes leucine, which is an amino acid. Taking leucine with NAC prevents mercury from being reabsorbed into the central nervous system.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Live Optimally,

Jordan Fallis

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References:

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30.    Magalhães P.V., et al. “N-Acetyl cysteine add-on treatment for bipolar II disorder: a subgroup analysis of a randomized placebo-controlled trial. Journal of Affective Disorders Vol. 129, No. 1–3 (2011): 317–320.
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3 Foods That Make Your Brain Work Remarkably Better

Certain foods are so nutrient dense and have remarkable therapeutic qualities.

Introducing them into your diet can have a profound impact on your brain and overall health. 

Today I’m going to share with you my three of my favourites. 

When I started consuming these regularly, I saw improvements in my physical health, which moved the needle in the right direction towards optimal brain and mental health. 

1. Turmeric (Curcumin)

Turmeric – the spice that gives curry its yellow colour – may be one of the most powerful foods. 

For thousands of years, turmeric has been used medicinally in India. And now today, thousands of high-quality scientific studies have been published, looking into the hundreds of active compounds within turmeric that benefit the body and brain (24). 

One of these compounds is curcumin. 

Curcumin is the most heavily researched compound within turmeric.

It’s been shown to have a many medicinal properties, including anti-inflammatory and antioxidant effects.

If you take a high-quality, concentrated source of curcumin, it is able to cross the blood-brain barrier and act as a neuroprotective agent, helping to prevent and treat a wide range of neurological and mental disorders. 

A number of studies show that curcumin is a natural antidepressant, working significantly better than placebo and working just as well as Prozac in the treatment of “several mood-related symptoms” – but without the severe side effects that come along with medication.

Other research shows that curcumin is effective at fighting major depression by reducing stress hormones and increasing serotonin and dopamine, two neurotransmitters in the brain responsible for emotional wellbeing (26-30, 59-62). 

Curcumin has also been shown to help people manage stress and anxiety and overcome trauma. In one study, the curcumin reduced "stress-related depressive symptoms" in animals exposed to chronic stress. In other words, it made them more resilient (31). 

And a ground-breaking 2015 study demonstrated that curcumin can prevent new traumatic memories from being stored in the brain, and can remove “fear memories” already existing in the brain. The researchers suggested that curcumin should be seriously considered as a treatment for post-traumatic stress disorder (32). 

“This suggests that people suffering from post-traumatic stress disorder and other psychological disorders that are characterized by fearful memories may benefit substantially from curcumin.”

— Dr. Glenn Schafe, PhD, Hunter College

Lastly, curcumin powerfully protects the aging brain, improves attention and memory in older individuals, and prevents and delays the development of Alzheimer’s.

In fact, seniors in India who eat turmeric regularly have the lowest rate of rate of Alzheimer’s in the world (33, 34, 58, 66). 

How Can A Spice Possibly Treat Mental Illness?

Almost every chronic disease – including depression, anxiety, PTSD and Alzheimer’s – has been linked to chronic, low-level inflammation. People with clinical depression in particular have been shown to have 30 percent more brain inflammation than the general population (35-38). 

And curcumin has potent anti-inflammatory effects. Many researchers point to this as the main reason why the compound is so beneficial for people suffering from these diseases (39- 45).

“Despite what has been previously believed, depression is not all about brain chemicals such as serotonin. Our findings support consistent research that depression is associated with increased inflammation and oxidative stress and it can be treated with an agent that has anti-inflammatory and antioxidant properties. There is now increasing support for the antidepressant effects of curcumin, with a previous study demonstrating curcumin to be as effective as a pharmaceutical antidepressant for the treatment of depression.”

— Dr. Adrian Lopresti, PhD, Clinical Psychologist and senior researcher at Murdoch University

Curcumin also increases the amount of omega-3 fatty acids in the brain. It does this by increasing enzymes that enhance the synthesis of docosahexaenoic acid (DHA) from its precursor alpha-linolenic acid (ALA) (56). 

And as I’ve discussed before, ALA is usually poorly converted into DHA, and DHA deficiency is linked to several brain and mental health disorders. So taking both krill oil and curcumin can support the fatty acid composition of your brain.

Another possible explanation is that curcumin boosts Brain-Derived Neurotrophic Factor (BDNF), a protein in the brain that increases the growth of new brain cells, and is linked to improved brain function and a lower risk of mental disease. It's been shown that people with depression and Alzheimer’s have reduced levels of BNDF in their brain (46-50, 31). 

Curcumin definitely helped me overcome post-concussion syndrome, and this makes sense considering the research showing that it counteracts cognitive impairment caused by traumatic brain injury. It can also delay and even reverse general deterioration of cognitive function, and may even improve memory and make you smarter (51, 52, 57). 

But before you go and start eating lots of turmeric and curcumin, it’s important to know how to take it and in what form. 

The Best Form of Curcumin For Your Brain

It is difficult to experience the full therapeutic effects of curcumin by simply eating turmeric. This is because the curcumin content of turmeric is low - only about 3% of turmeric is made up of curcumin (52). 

Most of the studies I have referenced use turmeric extracts that contain large amounts of curcumin – more than what you’d be able to consume simply by adding turmeric to your meals. On top of this, curcumin is very inefficient at absorbing into the bloodstream and reaching the brain. Luckily, science and technology has been able to concentrate significant amounts of curcumin into supplement form and increase its bioavailability (54, 55). 

There are several different patented forms of “bioavailable” curcumin and I’ve tried most of them. But I didn’t notice a significant effect from most of them, making me think that they are not actually “bioavailable”, or at the very least, they aren’t able to cross the blood-brain barrier effectively and reach the brain.

But I did notice a difference from this form of curcumin.

Based on my experience and research, it is the most effective form of curcumin for the treatment of brain and mental disorders, as it’s formulated in a way that enables the active ingredients to cross the blood-brain barrier. Other “bioavailable” forms of curcumin will likely still affect the rest of the body, but not the brain.

That’s why I recommend it. It is one of my favourite supplements and since it is a fat soluble, I take it every day with a fatty meal. 

2. Coconut Oil (MCTs and Ketones)

Coconuts are largely made up of saturated fat, and since the 1950s, there has been a war on saturated fat (5). 

As a result, coconut oil has been vilified and blamed for clogging arteries and causing heart disease.

But, as I’ve discussed before, saturated fat is actually harmless. It appears to be “common knowledge” that it's bad for us and should be avoided, but this is a myth that has been disproven over and over (3, 4, 6, 7). 

In fact, when people make coconut a big part of their diet, they have lower rates of heart disease, stroke and other chronic diseases (1, 2, 9). 

And fats, particularly the ones from coconut oil, are crucial for optimal brain and mental health. The brain is 60% fat and the integrity of your brain cell membranes depend on high-quality dietary fat (8). 

“ The low-fat approach to eating hasn’t helped us control weight or become healthier. Detailed research — much of it done at Harvard — shows that the total amount of fat in the diet isn’t really linked with weight or disease.”

— Harvard School of Public Health

I used to eat coconut oil every day. But I actually don’t eat as much anymore because I got sick of its taste. Knowing it was healthy for me, I actually ate way too much that I actually started to despise the taste of coconut.

But coconut oil also contains medium-chain triglycerides (MCT). MCTs are fatty acids of a smaller length that are easily digested in the body, and quickly metabolized into ketones by the liver. Ketones are an alternative source of fuel, which can quickly recharge the brain’s malfunctioning cells and improve cognitive function in susceptible individuals. The ketones that result from supplementing with pure MCT oil readily cross the blood-brain barrier and provides instant energy to brain cells (10, 21). 

I used to supplement with 1-2 tablespoons of pure MCT oil every morning.

I now take an exogenous ketone supplement that quickly puts me into a ketogenic state and immediately increases my mental clarity. It works better than coconut oil and MCT oil, and it gives my brain a steady supply of ketones and energy to start my day. 

Research is accumulating in support of ketones, coconut oil and its MCTs. 

Researchers have labelled coconut oil an “anti-stress and antidepressant nutritional oil” after finding that it can reduce stress and depression by increasing antioxidants in the brain (11). 

And high-fat diets and ketones can help slow down aging in the brain by repairing cell damage, which can help treat memory loss, dementia, mild cognitive impairment, Alzheimer’s, Parkinson’s, stroke, epilepsy and traumatic brain injury (12, 16-20). 

And you don’t have to wait days or months to witness the neuroprotective benefits.

One study in the journal Neurobiology of Aging showed significant cognitive and memory improvements within 90 minutes of taking MCT oil (13). 

It’s quite possible that these brain and mental health benefits may stem from ketone production, the MCTs within coconut oil, and/or coconut oil’s anti-inflammatory and antioxidant properties (14, 15). 

Bacteria, viruses, inflammation and our immune system also impact the health of our brains, and lauric acid, one of the saturated fatty acids found in coconut oil, has antibacterial, antiviral, antifungal, and immune-boosting properties (22). 

Caprylic acid, another main fatty acid in coconut oil and MCT oil, improves circulation, has anti-aging properties and can help treat Alzheimer's (23).

And you don’t need to stick with coconut oil.

Coconut milk, water and meat are other ways to get the benefits of coconut and MCT oil. 

Or you can simply take ketones to experience the fastest and most powerful beneficial effects.

3. Organ Meats (Beef Liver)

You’re going to eat my what?

Organ meats are nutritional powerhouses.

Traditional cultures recognized this and have consumed them for thousands of years.

Unfortunately, we hardly we eat them today.

In some traditional cultures, they only ate the organ meats. They threw away muscle meat or gave it to the dogs. And that's obviously the opposite of what we do today. The thought of throwing away a lean piece of steak to your dog seem insane. But muscle meat just isn't as nutritious as the rest of the animal.

And if you look at predatory animals, after they kill their prey, they instinctively start eating the organs first, saving the muscle meat for later.

In one of my favourite books called Deep Nutrition: Why Your Genes Need Traditional Food, Dr. Catherine Shanahan recommends the consumption of organ meats for optimal gene function.

Beef liver in particular is incredibly nutrient dense. It’s nature multivitamin, containing more nutrients, gram for gram, than any other food. It’s actually a superfood. And I don’t like using the word "superfood". But beef liver actually fits the definition of a superfood, especially if it’s coming from grass-fed cows.

We hear over and over that fruits and vegetables are so nutritious. And they are. They should definitely make up a large part of your diet, as they include higher amounts of phytonutrients compared to animal foods. But when it comes to vitamins and minerals, fruit and veggies pale in comparison to organ meats such as liver.

Liver has almost everything in it that you need for optimal brain and mental health (63):

• An excellent source of high-quality protein and amino acids

• Omega 3 fatty acids

• Vitamin C

• Minerals such as zinc, potassium, magnesium, phosphorous, manganese, iron and chromium, some of which are very important for cognitive function and overall brain health.

• Fat soluble vitamins A, D, E, K. Liver is the most concentrated source of retinol (preformed vitamin A) found in nature.

• All of the B vitamins, including choline, B12 and folate, which support methylation, a biochemical process that is very important for robust and vibrant brain and mental health. Liver has 17 times more vitamin B12 than regular ground beef (64).

That’s why I recommend people throw away their multivitamin and eat liver instead. The great thing about organ meats such as liver is that they're much cheaper than muscle meat. So you actually save money by purchasing the healthiest part of the animal.

And if you can’t find high-quality grass-fed liver in your area or don’t like the taste of liver, I recommend raw beef liver powder in capsule form. I can’t stand the taste of liver, so I take 4 capsules every day.

Some people object to eating liver, as they believe the liver filters and stores toxins in the body. But the liver doesn't store toxins. It neutralizes them, and then they are flushed out of the body. Toxins that the body can't eliminate often accumulate in the fat of the animal, not the liver. That's why I recommend eating lean meats if you aren't eating organic, grass-fed meats. You don't really want to be eating the fat (or organs) of sick, conventional animals.

Another objection is that it contains animal fat and cholesterol. But as I've discussed before, saturated fat and cholesterol are not bad for your health. This is a huge myth.

Other than liver, you can also try incorporating other organs into your diet, including beef kidney, tongue, heart and even brain into your diet. 

That's right, brain.

Some traditional cultures believe “like supports like” and eating the organs of a healthy animals supports the organs of the eater. So it’s possible that eating the brains of healthy animals could support the health of your own brain. And this would make sense since cow brain is full of healthy omega-3 fats and B12, which help fight depression, fatigue and cognitive decline. 

Conclusion

Nutrient-based medical treatments used to be the norm.

Unfortunately, the general public is now convinced that pharmaceutical medicine is their only option.

But it’s not.

Food-based interventions work and they helped me get better.

And despite all the research demonstrating the powerful medicinal properties of these foods, the pharmaceutical industry and conventional medicine seem to ignore them. 

They’re found in millions of kitchens around the world, so they lack exclusivity and therefore profitability. 

They threaten the status quo and pharmaceutical industry revenue.  

Unless they can be transformed into patented substances, the pharmaceutical industry doesn’t have a financial incentive to research and promote them to physicians.

Unless an investor is willing to pay millions of dollars upfront to pay for multi-phased, double-blind, randomized control trials, they will never be approved for clinical practice and prescribed by your doctor. 

You don’t have to wait around for all of this to happen.

You can take control of your own brain health and try them yourself:

• Coconut oil, MCT oil and/or ketones

• Curcumin

• Grass-fed beef liver or desiccated liver supplements

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Jordan Fallis

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References:

(1) http://ajcn.nutrition.org/content/34/8/1552.short

(2) http://www.ncbi.nlm.nih.gov/pubmed/8450295

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The 9 Most Promising Psychobiotics for Anxiety

I used to walk around ruminating, struggling with inner turmoil and nervousness all the time. 

It never went away.

It was impossible to shake. 

It wore me down and ruined the quality of my life. 

There’s no doubt that fear and vigilance are helpful when you’re faced with an actual threat. 

But an unnecessarily high state of worry and arousal when there is nothing threatening you? That's a nightmare. 

It doesn’t have to be that way though. 

If you have chronic anxiety, there are ways to manage and reverse it, like I have.

And psychobiotics are one way to do that.

Psychobiotics are probiotics and prebiotics that can improve your mental health by changing the mixture of bacteria in your gut (46-47). 

It is estimated that 100 trillion bacteria, and 500 to 1,000 species of bacteria, live in the human gut. These gut bacteria, collectively known as the gut microbiome, help with digestion. But an increasing amount of research suggests that they also communicate with your brain through the microbiome-gut-brain axis, affecting your thoughts, feelings and behaviour (48-49). 

A dysfunctional gut microbiome has been linked to a number of mental health problems and psychiatric conditions, including anxiety.

In fact, anxiety and gut health are very tightly linked. 

Research shows that people who have digestive disorders are more likely to have anxiety, and those with anxiety have higher rates of gastrointestinal disease (50-52).

And studies show that when digestive disorders improve, anxiety improves as well (53). 

Unfortunately, a lot of people have poor gut health today because of the widespread use of antibiotics, medications, herbicides, stress, infections, poor diet, etc. 

But don’t worry. You can improve your gut health and anxiety at the same time with the use of psychobiotics. 

Studies show that psychobiotics can improve anxiety by (54-55):

• Stimulating the vagus nerve

• Producing neurotransmitters, such as GABA and serotonin

• Reducing stress hormone levels

• Reducing inflammation, one of the major underlying causes of mental illness

• Increasing BDNF levels

• Crowding out pathogenic bacteria

• Increasing nutrient production and absorption

Here are the nine best psychobiotics that have been shown in human and animal studies to decrease stress and help treat anxiety disorders. 

They are truly the best probiotics for anxiety.

1. Lactobacillus rhamnosus

Lactobacillus rhamnosus is a bacterium found in the human gut. It is one of the most popular probiotic species found in supplements.

Preliminary research suggests that supplementing with lactobacillus rhamnosus can lower anxiety in humans (3). 

GABA is the main inhibitory and relaxing neurotransmitter in the central nervous system, and studies suggest that lactobacillus rhamnosus may reduce anxiety by changing the expression of GABA receptors (1-2, 4). 

In one study, researchers gave lactobacillus rhamnosus to mice, and it reduced their anxiety-like behaviours. But when researchers removed part of their vagus nerve, lactobacillus rhamnosus did not reduce their anxiety, suggesting that psychobiotics communicate with the brain and improve mental health through the vagus nerve (1-2). 

“The mice [given lactobacillus rhamnosus] were more chilled out.”

— Dr. John Cryan, researcher and pharmacologist with the Alimentary Pharmabiotic Center at University College Cork, Ireland

Other studies have found that lactobacillus rhamnosus decreases stress-induced anxiety-like behaviour, and researchers have concluded that it can protect against anxiety (5, 7). 

Lactobacillus rhamnosus has also been shown to reduce obsessive-compulsive disorder (OCD)-like behaviour in mice. In fact, researchers found it was just as effective as fluoxetine, an SSRI antidepressant commonly used to treat OCD (6). 

So if you struggle with OCD or obsessive-compulsive tendencies, it’s worth trying this psychobiotic.

Lactobacillus rhamnosus can be found in some yogurt and dairy products, such as fermented and unpasteurized milk and semi-hard cheese. But I typically don’t recommend eating these foods unless you’re sure you can tolerate them.

2. Bifidobacterium longum

Bifidobacterium longum is another bacterium present in the human gut. It is often added to food as it can help prevent the growth of pathogenic organisms.

I previously wrote about how it’s been proven to help treat depression.

But it can also reduce anxiety. 

Researchers have concluded that bifidobacterium longum can reduce cortisol and alleviate psychological distress in humans (including obsessions, compulsions, paranoia, anxiety) (28-30). 

Lots of animal research also shows that bifidobacterium longum can significantly reduce anxiety-like behaviour (31-34). 

One study found that a chronic infection in mice increased inflammation and caused anxiety-like behaviour, but bifidobacterium longum reduced anxiety and normalized behaviour (35-36). 

Researchers have even figured out that it works by acting through the vagus nerve (27). 

3. Lactobacillus plantarum

Lactobacillus plantarum is another probiotic species that can reduce anxiety. 

In one study, researchers gave lactobacillus plantarum to patients with irritable bowel syndrome and it significantly reduced their anxiety and improved their quality of life (8). 

Animal studies also show that lactobacillus plantarum can cause positive changes in emotional behaviours and significantly reduce anxiety-like behaviours. It does this by increasing dopamine and serotonin, lowering stress hormone levels, and reducing inflammation (9-11). 

As a result, researchers have concluded that lactobacillus plantarum has psychotropic properties without physical side effects, and has great potential for treating neuropsychiatric disorders, including anxiety (9-11). 

Lactobacillus plantarum is also commonly found in many fermented vegetables including sauerkraut, pickles, brined olives, kimchi.

4. Lactobacillus helveticus

Lactobacillus helveticus is a probiotic strain that has been shown to reduce cortisol and have anti-anxiety effects in humans (37, 39, 44).

One study found that it can even reduce paranoid and obsessive-compulsive thoughts (38). 

Animal research shows that a Western-style diet can negatively change the gut microbiome, increase brain inflammation, and contribute to anxiety. But lactobacillus helveticus can protect against this, reducing both neuroinflammation and anxiety (40-42).

One study even found that lactobacillus helveticus works better than citalopram, a common SSRI antidepressant, at reducing anxiety-like behaviour in rats. It also reduced their stress hormone levels and increased their serotonin levels (43). 

Lactobacillus helveticus is also commonly found in American Swiss cheese and Emmental cheese, and sometimes other cheeses, such as Cheddar, Parmesan, Romano, provolone, and mozzarella.

I’m very sensitive to dairy so I can’t eat cheese regularly. But if you’re not and can tolerate them, you could try adding some of these cheeses into your diet. 

5. Lactobacillus reuteri

Lactobacillus reuteri is a bacterium with anti-inflammatory effects that scientists first discovered in the 1980s. 

It is usually found in the human gut. However, not all humans have it, and some people simply have very low levels of it. Therefore, you may need to supplement with it to introduce and maintain high levels of it.

Research shows that Lactobacillus reuteri can reduce anxiety-like behaviours in animals by reducing stress hormone levels and altering the expression of GABA receptors (13-14).

And one study found that the absence of lactobacillus reuteri causes social deficits in animals.

“We found that treatment with this single bacterial strain was able to rescue their social behavior.”

— Shelly Buffington, neuroscience researcher at Baylor College of Medicine

By adding it back in to the guts of the animals, the researchers were able to reverse some of their behavioural deficits, which were similar to symptoms of social anxiety and autism in humans (15-16). 

Therefore, lactobacillus reuteri is definitely the psychobiotic strain worth trying if you struggle with social anxiety or symptoms of autism.

It's also found in breast milk, and some meat and dairy products.

6. Lactobacillus casei

Lactobacillus casei is another bacterium found in the human gut. It has antioxidant and anti-inflammatory effects.

In one double-blind, placebo-controlled trial, patients with chronic fatigue syndrome and digestive problems took Lactobacillus casei as a daily supplement for two months. At the end of the study, they had a significant decrease in their anxiety symptoms (17-19). 

So this is a good psychobiotic to try if you struggle with a mixture of fatigue, digestive problems and anxiety.

Lactobacillus casei is the dominant species in naturally fermented Sicilian green olives, and can also be found in other fermented vegetables and dairy products. 

7. Lactobacillus fermentum

Lactobacillus fermentum is another species that is part of the human microbiome and commonly found in fermented vegetables.

It hasn’t been studied as much as other lactobacillus probiotic species.

But there still is some evidence that is may be able to help treat anxiety, especially if you have a long history of antibiotic treatment. 

Research shows that antibiotics can trigger anxiety in animals by disturbing the microbiome.

But by giving animals lactobacillus fermentum, researchers can reduce the inflammation and reverse the psychological problems brought on by antibiotics, including anxiety-like behaviour (12).

So if you’ve taken a lot of antibiotics over the years, or noticed that your anxiety got worse after taking a course of antibiotics, taking a psychobiotic supplement with lactobacillus fermentum is worth a try. 

8. Bifidobacterium breve

Bifidobacterium breve is a beneficial bacterium found in human breast milk and the human gut. The amount in your gut declines as you get older (20). 

Research shows that bifidobacterium breve can reduce anxiety-like behaviour in animals (21). 

Anxious animals also perform better on cognitive tests after being given it (22). 

This makes bifidobacterium breve a great psychobiotic option if your anxiety impairs your cognition and interferes with your ability to complete tasks. 

Bifidobacterium breve can be found naturally in some fermented foods.

9. Galacto-oligosaccharides

Not all psychobiotics are simply probiotics.

Psychobiotics can also include “prebiotics,” which are non-digestible soluble fibres that stimulate the growth of good gut bacteria, and therefore improve mental health and reduce anxiety.

Galacto-oligosaccharides (GOS) are a type of prebiotic that have been shown to do just that. 

In one study, GOS significantly decreased the secretion of cortisol, and participants paid more attention to positive information rather than negative information (23).

People who are anxious tend to have high levels of cortisol and often get caught up in negative thinking. So this study suggests that GOS has anti-anxiety effects. 

Other research has demonstrated that people with irritable bowel syndrome (IBS) often have anxiety because of the lack of microbial diversity in their gut. However, when IBS sufferers supplement with a prebiotic mixture containing GOS, it significantly reduces their anxiety and improves the quality of their life (24-26). 

What Psychobiotic Should You Take?

Ideally, you should buy and try one probiotic strain at a time to figure out how you respond to each one.

That's what I did over the span of several years. 

I would buy and try one probiotic species and strain, take it for at least one month, and then monitor how I felt during that time.

Sometimes I would stop taking it if I felt worse.

I was my own guinea pig and tested and experimented with so many different probiotic supplements to find the ones that helped. 

I usually recommend people follow the same process because many people like myself often experience a bad reaction to one strain, but a good reaction to another. 

But I understand doing that can be time-consuming and tedious. Plus, clinical studies often demonstrate that probiotic mixtures with multiple strains are better at improving the diversity of gut bacteria than single strains (45). 

So, to make it easier for you, I’ve now created my own psychobiotic supplement, called Optimal Biotics.

I created it because I want to give my clients and readers the very best psychobiotic supplement so that they can experience superior results.

I have found that many psychobiotic supplements on the market fall short and even cause side effects.

But Optimal Biotics doesn't, and it contains the 8 most well-researched and beneficial probiotic strains for your mental health.

I also recommend adding fermented foods into your diet and see how that goes. Fermented foods contain many strains of bacteria that have not been documented in the scientific literature.  That said, the downside is that the bacteria in fermented foods will vary depending on the batch, and there is sometimes the risk of them containing pathogenic bacteria.

Here are some other steps you can take to increase the good bacteria in your gut. 

And this anti-anxiety supplement also includes several other natural compounds that have helped me manage my anxiety over the years. It can help reduce stress and anxiety while you work to improve your gut health.

Conclusion

The microbiome and psychobiotics are at the cutting-edge of neuroscience and mental health research and treatment. It hasn’t been that long since researchers first discovered that there is a gut-brain connection. 

When I first found out about it several years ago, I started consuming psychobiotics, and they have definitely helped me recover from chronic anxiety. 

But it’s important to point out that psychobiotics alone were never enough.

I also had to make changes to my diet, take key supplements, improve thyroid health, and overcome trauma. There really is no quick fix or magic bullet. 

Yet for some people, psychobiotics can be life changing, especially if you have digestive issues alongside your anxiety and worry. 

Overall, I think they are absolutely worth a try. 

I hope this article helps you, and please share it with anyone you think might benefit from it. 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

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