Supplement · Brain health technique
Postbiotics
Evidence grade: Experimental
Bioactive compounds produced by probiotic fermentation, such as short-chain fatty acids (butyrate, acetate), enzymes, peptides, and cell wall fragments, that deliver health benefits without live bacteria.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Gut-brain & Immune Axis Support
- Evidence grade
- Experimental
- Strength of evidence
- Low
How to practice Postbiotics
Include naturally fermented foods that contain postbiotic metabolites (miso, kefir, sauerkraut). Supplemental postbiotics (e.g., heat-killed Lactobacillus plantarum strains) are emerging; follow manufacturer dosing (typically 100–300 mg/day). Best viewed as complementary to pre- and probiotics. Evidence base still developing.
The evidence behind Postbiotics
Postbiotics mimic many benefits of probiotics, modulating immunity, improving gut barrier function, and reducing inflammation, without requiring bacterial survival. Early human studies show reduced gut inflammation and enhanced immune resilience. Evidence for direct brain or mood effects is promising but preliminary.
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