Secrets of the “Second Brain” – Are Healthy Guts the Key to Happiness?

Depression and anxiety disorders are becoming increasingly common – currently affecting about 5–7% of the global population. As awareness of the importance of mental well-being grows, more and more people are treating it as equally important as physical health. Thanks to these trends, mental health issues are receiving far more attention from specialists and medical professionals. In recent years, studies focusing on the gut-brain axis have yielded surprising results. The conclusions drawn by doctors and researchers may shed new light on the growing problem of depressive disorders, stress management, and overall quality of life. So, what have we learned about our “second brain”?

Two-way communication along the gut-brain axis

The intestines are often called the “second brain” because of their ability to produce neurotransmitters such as serotonin, dopamine, and GABA. The gut microbiota, composed of trillions of microorganisms, plays a crucial role in the functioning of this “second brain.” Communication between the gut and the brain occurs through the gut-brain axis, which involves not only nerves but also hormonal and immune systems. It is a complex two-way communication network that includes several key components.

The tenth cranial nerve (the vagus nerve) runs from the brain to the abdomen and serves as a communication pathway between the gut and the brain. The vagus nerve transmits signals both from the brain to the gut and vice versa – affecting digestion, gut motility, and the production of the aforementioned neurotransmitters.

Immune cells in the gut respond to microorganisms, influencing inflammation throughout the body, including in the brain. Changes in gut microbiota affect immune responses – this may be related to inflammation associated with depression and other mental disorders (in the context of the inflammatory theory of depression).

Hormones produced by the gut have a direct impact on mood and cognitive functions. Serotonin not only regulates peristalsis but also affects emotional states through neuroendocrine mechanisms. It is worth noting that research shows that 90% of the “happiness hormone” is produced in the intestines (as confirmed by, among others, the Institute of Psychodietetics), while only 2% is produced in the brain!

How do the intestines produce serotonin?

Serotonin production in the intestines is closely linked to the metabolism of tryptophan, an essential amino acid that must be obtained from food. Tryptophan is the precursor of serotonin in the serotonergic pathway. The synthesis process begins with the conversion of tryptophan into 5-hydroxytryptophan (5-HTP), which is then decarboxylated to form serotonin.

It should be noted that only a small portion of dietary tryptophan (about 1–2%) is used for serotonin synthesis, which highlights the importance of a diet rich in this amino acid.

A healthy gut microbiota is essential for maintaining proper serotonin levels. Studies have shown that depletion of the gut microbiome leads to a significant drop in serotonin levels, which return to normal after the microbiota is restored.

Probiotics – your prescription for happiness

There is scientific evidence that probiotic supplementation can improve mood and well-being. For example, the strain Lactobacillus casei Shirota significantly reduced anxiety levels in patients with chronic fatigue syndrome compared to placebo.

Why is that? Probiotics such as Lactobacillus and Bifidobacterium strains can support serotonin synthesis. For instance, Lactobacillus rhamnosus and Bifidobacterium infantis are known to produce neurotransmitters, including serotonin, which, according to research, may help improve mood and reduce symptoms of stress and anxiety.

Studies on animals and humans show that disturbances in gut microbiota can lead to changes in behavior and brain function. For example, transplantation of microbiota from mice with different anxiety levels can alter the recipient’s behavior, indicating a significant influence of the microbiota on perception.

Specially selected probiotic bacteria, known as psychobiotics, can bring significant health benefits to people suffering from mental disorders. Psychobiotics produce neuroactive substances that act on the gut-brain axis, improving mood and reducing inflammation.

Remember that the decision to take probiotics is up to you. Regardless of your reason for supplementation, it is worth consulting a doctor or pharmacist.

How soon will you feel the difference?

The effectiveness of probiotic supplementation has been described in studies conducted over the past decade, and the results are promising. A statistically significant improvement in well-being among participants was observed after just four weeks of supplementation. It is important to note that every body is different – depending on how well we take care of it. The condition of our gut microbiota plays a key role.

Our diet has a major impact on it. The type and quality of food we eat have a significant effect on the health of our “second brain.” Additionally, how we eat matters – even healthy meals consumed in a hurry are not beneficial. The same goes for our lifestyle. Stress exposure, environmental pollution, and excessive physical effort all negatively affect gut microbiota. Other factors that can be added to this list include stimulants (alcohol, cigarettes), antibiotic therapy, and long-term use of certain medications.

Therefore, the time required to achieve positive effects from probiotic supplementation may vary depending on the initial state of our “second brain.” Bacterial strains may need more time to repair the gut microbiota if it has been neglected. In any case, to enjoy long-term benefits from psychobiotics, supplementation should be continued regularly for several months, and afterward maintained in occasional doses.

Nature guarding your peace of mind

In light of the conclusions drawn from research, it is worth relying on natural ways to support mental health when needed. Probiotic supplementation can help alleviate symptoms of depression, anxiety, and excessive stress. A balanced diet, a healthy lifestyle, and the use of psychobiotics can lead to better well-being and an improved quality of life.

By choosing Narum Relax, you can rely on the support of Narine (Lactobacillus acidophilus) strains, with a high concentration of probiotic bacteria in each capsule. This product also contains natural calming ingredients – freeze-dried hop cone extract and freeze-dried lemon balm leaf extract. Choose a trusted probiotic that supports your well-being from the inside out – from the stomach to the brain. You can read more about the recommended dosage, contraindications, and probiotic effects on Narum Relax 200mg.

We encourage anyone struggling with the challenges of everyday life and feeling unable to cope to seek help from a qualified specialist. Asking for help is not a sign of weakness but an act of courage. Every day, depression takes lives around the world. Don’t be one of them – reach out for the support you deserve.

Helpline for adults: 116 123 (available daily from 14:00 to 22:00, free of charge)
Helpline for children and adolescents: 116 111 (available daily from 12:00 to 2:00, free of charge)
Crisis Support Center: 800 70 2222 (available 24/7, free of charge)
Website of the Polish Psychological Association: www.ptp.org.pl