Psychobiotic 🧠Bifidobacterium longum 1714
More energy, less stress and better memory - and in healthy young adults no less
The bacteria strain Bifidobacterium longum 1714 has been shown to have anti-anxiety, anti-depressive, and stress-easing effects in mice.
More recently, scientists have run studies to investigate if there might be the same, or similar, effects in humans.
We have a handful of rigorously designed (though small) studies that show that taking Bifidobacterium longum 1714, or B. longum 1714 for short, improves energy levels and memory, and eases stress - even in young healthy adults.
Though how exactly this probiotic influences brain function and behaviour is still unclear.
It’s likely that it either releases molecules that stimulate the vague nerve that physically connects your gut to your brain, or through other less direct ways.
What is a probiotic
A probiotic is a live microbe, that when taken in a large enough dose, gives you a certain health benefit.
Look out for:
Probiotic name at the strain level (look for the collection of letters or numbers at the end)
Evidence for the health effect you’re looking for (and the dose needed)
Evidence in people similar to you - e.g. you’re healthy, or perhaps you have IBS or depression, or another condition or disease
I’ve written before about why I don’t think taking a random probiotic to generally support gut health is worth it if you’re well and healthy, unless you’re looking for a specific health effect.
But if you are looking for a specific effect - let’s take a look at B. longum 1714.
4 weeks of B. longum 1714 (daily, 1 billion CFU)
Eased stress and improved memory
In a crossover trial participants get both the placebo and the treatment, at different times.
22 people (average age 25.5 years) completed cognitive and stress tests, and found that when they took the B. longum 1714 for four weeks, they had lower stress levels and better memory performance than when they took the placebo.
More vitality and less mental fatigue
40 people took part in this randomised controlled trial (20 probiotic vs 20 placebo, average age 31-33yrs).
B. longum 1714 changed how their brains functioned at rest, increasing the electrical activity of brainwaves usually associated with relaxation and creativity, and lowering those often related to active thinking and emotional states (like stress).
In the study, these changes in brainwaves were linked to the participants experiencing more energy and less mental fatigue.
The participants also took part in a virtual game designed to simulate social stress - make you feel left-out or excluded as you might be in real-life social situations.
B. longum 1714 influenced how their brains responded to this social stress, and could be activating areas that cope with negative emotions.
8 weeks of B. longum 1714 (daily, 1 billion CFU)
Better sleep quality and more energy
This was a larger randomised controlled trial, with 87 people (43 probiotic vs  44 placebo, average age 31-32yrs old).
Similar to the study above, the scientists also found that the participants who took B. longum 1714 had more energy and vitality.
They also looked at the impact of B. longum 1714 on sleep.
The scientists found that B. longum 1714 improved their sleep quality and daytime functioning in the first 4 weeks of the study.
However, by the end of the 8 week study period, the significant difference between the probiotic and placebo was lost - surprising the researchers.
They thought this could be partly due to an overall placebo effect of both the placebo and the probiotic, and also that most of the participants were already classified as ‘good sleepers’ making it harder to see an effect.
Results in healthy young people, why does it matter?
It’s interesting that we’re seeing these results in young healthy people, who have lower baseline stress levels and better health overall - meaning it’s often harder to see an effect.
Usually this means that they are less responsive to interventions compared to older or less healthy people.
So the fact that we are seeing results from this probiotic even in healthy young people, is a positive sign.
Chat soon, Emily xx
Hi, who funded this small study? I looked for supplements that support this. Lo and behold one company in England produces this. The cost is just under $64 per month- $760 per year - outrageous! This is the third study that has one company selling the exact formula used in the study. An Italian company on their website discussed paying for the study. I don’t see that here.
Can a generalized prebiotic containing that type (but not specific number) be helpful?