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B Lactis

Also known as: *B. lactis*, *B. animalis* subsp. *lactis*, *Bifidobacterium lactis*

Overview

*Bifidobacterium lactis* is a probiotic bacterium found in various fermented foods and utilized as a dietary supplement. It is recognized for its health benefits, primarily in gastrointestinal health, where it aids in digestion and immune function. Characteristically, *B. lactis* is a gram-positive, rod-shaped bacterium that demonstrates acid resistance, enabling it to survive passage through the human digestive tract. This organism is involved in modulating gut microbiota and is backed by a moderate level of research, with multiple clinical trials demonstrating its effects. Common sources of *B. lactis* include yogurt, kefir, and dietary supplements, making it accessible for enhancing gut health.

Benefits

*B. lactis* supplementation has shown to significantly increase defecation frequency (SMD, 0.26; 95% CI, 0.13–0.39) and improve stool consistency in symptom-free individuals (SMD, 0.76; 95% CI, 0.44–1.08). Short-term usage also reduces colonic transit time (SMD, -0.34; 95% CI, -0.62 to -0.07). Primary benefits are most notable in healthy adults, with moderate effect sizes indicating clinical significance. However, evidence for abdominal pain and bloating relief remains limited, suggesting that while it can be beneficial for gastrointestinal conditions, it does not serve as a universal remedy.

How it works

*B. lactis* functions primarily by modulating the gut microbiota, enhancing intestinal barrier function, and influencing immune responses. It impacts the gastrointestinal and immune systems, although precise molecular targets are not well defined. This bacterium exerts its effects locally within the gut rather than being absorbed into the bloodstream.

Side effects

*B. lactis* is generally recognized as safe for consumption. Common side effects occur in over 5% of users and include mild gastrointestinal discomfort, such as bloating or gas. Uncommon side effects are not consistently documented, and serious adverse effects are rare, particularly among healthy populations. Caution is advised for individuals who are immunocompromised, as the bacterium could pose health risks in such groups. There are no significant drug interactions reported with *B. lactis*, further supporting its safety profile.

Dosage

The recommended dosage for *B. lactis* typically ranges from 1 billion to 10 billion colony-forming units (CFU) per day. It is advisable to start with a minimum dosage of around 1 billion CFU to observe effects, with most people benefiting from 1-10 billion CFU per day. Higher doses, up to 10 billion CFU, are often safely used. To maximize survival through the stomach, taking *B. lactis* with food is recommended, and it is available in various forms, including capsules, tablets, and fortified foods.

FAQs

Is *B. lactis* safe for everyone?

Generally considered safe, but individuals with compromised immune systems should consult a healthcare provider before use.

When is the best time to take *B. lactis*?

It is best taken with meals to enhance its viability and effects.

What benefits can I expect?

You may notice improved gut health and potentially increased defecation frequency within a few days of supplementation.

Can *B. lactis* replace medication for gastrointestinal issues?

No, it is not a substitute for medical treatment; consult your healthcare provider for severe conditions.

How should I store *B. lactis* supplements?

Store in a cool, dry place, and follow specific packaging instructions to maintain efficacy.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34918142/ – This systematic review and meta-analysis included 1551 studies, ultimately synthesizing data from 14 studies. It concluded that *B. lactis* notably increases defecation frequency and improves stool consistency, particularly in healthy adults.
https://www.sidra.org/sites/default/files/inline-files/sidra-scientific-publications%202020.pdf – The review discusses the efficacy of probiotics, particularly *B. lactis*, in various formulations. However, it emphasizes the need for studies focused solely on *B. lactis* to define its effectiveness more distinctly.
https://www.mdpi.com/2072-6643/14/23/5175 – This systematic review examines the role of *B. lactis* in infant formulas and its impact on gut health in infants. It illustrates its use but focuses mainly on pediatric populations.
https://www.liebertpub.com/doi/full/10.1089/jicm.2023.29122.abstracts – The study offers insights into the combination of probiotics, including *B. lactis*, noting that such combinations might enhance the overall effects but lacks detailed evaluation of *B. lactis* independently.
https://academic.oup.com/nutritionreviews/article-abstract/80/6/1619/6464082?redirectedFrom=fulltext – The review highlights various probiotics with a specific section on *B. lactis*, outlining safety and potential benefits, yet notes uncertainties about optimal dosages and long-term effects.