PlainPill
SupplementDigestionAnxietyMood

Sauerkraut

People mainly take Sauerkraut for digestion, anxiety, mood. Based on 16 first-hand reports and 1 meta-analyses & systematic reviews in the medical literature. Ranked #750 of 1,974 overall.

Compare with…Alternatives for digestion
22
User score
Mostly positive
19% positive0% mixed0% negative81% unclear

Of reports that state an outcome, 100% are positive.

Clinical research
BModerate research base
1
meta-analyses
5
RCTs
296
papers

What Sauerkraut does, according to users

Of the people who reported each effect, the share who said it got better.

Digestion100% of 3
3 more with fewer than 3 reports
Anxiety100% of 2Mood100% of 2Recovery100% of 1
betterno changeworse

What the research says

Systematic reviews and meta-analyses from PubMed, with their published conclusions.

BModerate research base

At least one meta-analysis, or 5+ randomized controlled trials. The grade measures how much human research exists — read the conclusions below for what it found.

Curr Sports Med Rep · 2007 · Meta-analysis / systematic review
Probiotics and athletic performance: a systematic review

Conclusion: Two published articles suggest that probiotics may enhance the immune responses of fatigued athletes. In summary, although scientific evidence for an ergogenic effect of probiotics is lacking, probiotics may provide athletes with secondary health benefits that could positively affect athletic performance through enhanced recovery from fatigue, improved immune function, and maintenance of healthy gastrointestinal tract function.

PubMed 17618005 ↗

Dosage people report

As stated by users — not a recommendation. Follow the label or your doctor.

dailyas reported
1 tbspmorning and post meal
100 gdaily
4 tbspdaily
2 spoonfulsdaily

Reported side effects

How often each side effect came up across all reports.

stomach issues ×1

What users say

Verbatim quotes, shortened only — each links to the original discussion.

“Adhd people, according to my naturopath typically lack a gut bacteria known as plantarum, dietary sources may include sauerkraut or sour dough”
Source discussion ↗
“I rotate between kimchi, natto and sauerkraut(refrigerated jar version).”
Source discussion ↗
“Try NAC, liver and sauerkraut.”
Source discussion ↗
“Homemade 4 week fermented Sauerkraut is incredible...A few of my allergies are gone, anxiety is gone, oral thrush is gone.”
Source discussion ↗
“If you like saurkraut, you could look into making your own. It's a good vehicle for probiotics.”
Source discussion ↗
Top discussions (5)

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User data from public discussions; research from PubMed. Information only, not medical advice — talk to a doctor before starting, stopping or combining anything. Data updated October 2, 2026. How we rate