70
SCORE
Bifidobacterium longum
Gut · Immunity · Mood-gut axis
Tier 2 — Promising
What it is
Helps reduce stress through the gut-brain connection. A 2024 review of 16 trials found the 1714 strain significantly reduces perceived stress and the morning cortisol spike. Also improves gut barrier health. A great example of how gut bacteria influence your brain and mood. Very safe with no serious side effects. Strain-specific evidence is strongest.
Efficacy
3/5
Safety
5/5
Research
3/5
Onset
3/5
Cost
3/5
Drug-int.
4/5
Dose
1–10 billion CFU/day; strain-specific evidence (1714 for stress, BB536 for immunity)
Time of day & tips
Take on an empty stomach or 30 min before a meal. Avoid hot drinks immediately after. Refrigerate to preserve viability.
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