Hey friend,

Anxiety is out of control and so is the way we treat it.

Anxiety disorders are the most common mental illnesses in the U.S., affecting over 40 million adults—nearly 1 in 5 people. [1]

And that number keeps rising as our collective well-being declines…

Desperate for relief, many turn to conventional medicine.

But today’s system isn’t designed to heal—it’s designed to prescribe.

Big Pharma offers quick fixes, and doctors hand out benzodiazepines (benzos) like candy, without addressing the root causes.

The result? Pharmaceutical dependence.

Many people get trapped, not because they want to, but because it’s often the only solution they’re given. And benzos come with serious long-term consequences:

• Dependence & Withdrawal – Tolerance builds, leading to addiction and painful withdrawal.
• Cognitive Impairment – Brain fog, memory loss, and an increased risk of dementia.
• Worsening Mental Health – Ironically, long-term use can increase anxiety and depression.
• Sleep Disruptions & Brain Changes – They alter brain chemistry in ways that aren’t easily reversed.

I’ve never struggled with anxiety, but I do know what benzos feel like.

I used to pop Xannies recreationally, and yeah—they make you feel good.

But at what cost? How does anyone function long-term on them?

Benzos might seem like a solution, but they don’t fix the problem—they just mask it. And real healing starts with addressing the root cause.

The Overlooked Link to Anxiety: Your Gut

The gut is often the last place people look when struggling with anxiety—but it shouldn’t be.

Your gut and brain are deeply connected through the microbiome-gut-brain axis. Research shows that the trillions of bacteria in your gut don’t just aid digestion—they also shape your thoughts, emotions, feelings, and mental health. [2]

A disrupted gut microbiome is directly linked to anxiety and other psychiatric conditions. [3]

People with digestive disorders like Irritable Bowel Disease (IBD) are more likely to have anxiety, and those with anxiety often experience gut issues. [4]

But you don’t need obvious digestive problems to have an unhealthy gut.

Modern life is wrecking gut health—from antibiotics and medications to pesticides, stress, infections, poor diet, and environmental toxins. Many people are affected without even realizing it.

The good news? Improving gut health can also improve anxiety. And that’s a solution worth exploring.

A Novel Approach to Anxiety Treatment: Psychobiotics

You can improve both gut health and anxiety with psychobiotics—specific probiotics and prebiotics that support mental well-being by balancing gut bacteria. [5,6]

Research shows that psychobiotics help reduce anxiety and other mental health conditions by:

• Producing mood-boosting neurotransmitters like GABA and serotonin [7]
• Activating the vagus nerve, which connects the gut and brain
• Reducing inflammation, a major driver of mental illness [8]
• Increasing BDNF levels, a protein essential for brain function and mood [9]
• Eliminating harmful bacteria, promoting a healthier gut environment

By supporting your microbiome, psychobiotics offer a natural way to calm the mind and restore balance at the most fundamental level—your gut.

The top 5 psychobiotics for anxiety

Some of the most promising psychobiotics are probiotic strains of Lactobacillus and Bifidobacterium [10] and prebiotics (non-digestible soluble fibers that support the growth of good gut bacteria) like Galacto-oligosaccharides.

Here are some of the most promising psychobiotics for anxiety:

1) Bifidobacterium breve

Bifidobacterium breve is a probiotic strain found in human breast milk and the gut, but its levels decrease with age so supplementing can be helpful.

It helps improve mood and reduce stress by regulating the autonomic nervous system. [11]

A pilot study even showed that B. breve can reduce anxiety and depression in patients with schizophrenia. [12]

2) Bifidobacterium longum

This Bifidobacterium probiotic strain is naturally found in the human gut but declines due to modern microbiome disruptions.

Studies show it can help reduce anxiety in both animals and humans, with its anxiolytic effect working through vagus nerve activation. [13,14]

3) Galacto-oligosaccharides

Galacto-oligosaccharides (GOS) are prebiotics, not probiotics.

Prebiotics are non-digestible fibers that feed beneficial gut bacteria, while probiotics are live bacteria that support gut health.

GOS has shown antidepressant and anxiolytic effects, reducing stress hormones, improving behavior, and altering gene expression in areas like the hippocampus. [15]

It also helps balance gut bacteria and reduce inflammation.

4) Lactobacillus helveticus

Lactobacillus helveticus is a probiotic found in cheese, but you'd need to eat a lot of cheese to get therapeutic levels (not recommended)!

Animal studies show it can reduce anxiety and improve cognition in mice, suggesting it could help those whose anxiety impacts cognitive performance. [16]

5) Lactobacillus rhamnosus

Lactobacillus rhamnosus is a well-known probiotic strain found in the human gut, as well as in yogurt, kefir, and many probiotic supplement formulas.

It helps reduce anxiety by influencing the expression of GABA receptors, which are crucial for relaxation and inhibiting stress in the central nervous system. [17]

A randomized controlled trial found L. rhamnosus an effective option for preventing or treating postpartum depression and anxiety. [18]

How to take

When taking psychobiotics, introduce and test one at a time to gauge your response.

A blend can make it hard to identify any adverse reactions to a specific strain.

Test one for a few weeks, then try another. Repeat until you find the blend that works best for you!

Your gut microbiome has a huge impact on your mind and mental health—way more than we ever realized.

Instead of relying on endless pharmaceuticals, try a holistic approach that tackles the root cause of your anxiety!

By addressing the imbalances that disrupt your gut microbiome, and introducing helpful microbes with psychobiotics, you can support your gut-brain axis and improve mental health.

If you're struggling with anxiety or another mental health issue, have you thought about focusing on your gut health? Have you tried psychobiotics?

Hit reply and let me know.

Till next Saturday,

Onjae