Get Your Personalized Supplement StackSupplement Stack Quiz

Bifidobacterium lactis

Also known as: Bifidobacterium lactis, B. lactis, Probiotic

Overview

Bifidobacterium lactis is a probiotic strain widely utilized in fermented foods and dietary supplements, primarily for its potential benefits on gastrointestinal health and immune function. As a type of beneficial bacteria, it contributes to the balance of the gut microbiome. Research on B. lactis is extensive, with numerous studies examining its effects on gastrointestinal symptoms and overall well-being. It is commonly found in various forms, including capsules, powders, and fermented dairy products. While the research is promising, the quality of evidence varies, and more high-quality trials are needed to fully understand the scope and magnitude of its benefits. Its role in modulating gut flora makes it a popular choice for individuals seeking to improve digestive health.

Benefits

Bifidobacterium lactis has demonstrated several potential health benefits, primarily related to gastrointestinal health. A meta-analysis indicated that B. lactis CNCM I-2494, when combined with lactic acid bacteria, significantly improved gastrointestinal discomfort in healthy adults (OR = 1.48; 95% CI, 1.07-2.05). This combination also reduced digestive symptoms, as measured by a composite score (SMD = -0.21; 95% CI, -0.37 to -0.05). Probiotics, including B. lactis, can modulate immune responses, potentially benefiting overall health, although direct studies focusing solely on B. lactis's immune effects are limited. Most studies focus on healthy adults, showing modest improvements in gastrointestinal symptoms. The effect sizes are generally modest but statistically significant, indicating potential clinical relevance for mild gastrointestinal symptoms. Benefits are typically observed within weeks of supplementation, though long-term effects are less well-studied.

How it works

Bifidobacterium lactis primarily works by interacting with the gut microbiome, improving gut barrier function, and modulating immune responses. As a probiotic, it competes with harmful bacteria for resources and adhesion sites in the gut, promoting a healthier balance of gut flora. While specific molecular targets are not well-defined for B. lactis, probiotics generally influence gut epithelial cells and immune cells. Its presence in the gut can enhance the production of beneficial metabolites, such as short-chain fatty acids, which support gut health. The 'absorption' of probiotics refers to their survival through the gastrointestinal tract, allowing them to exert their beneficial effects.

Side effects

Bifidobacterium lactis is generally considered safe for healthy individuals, but some side effects can occur. Common side effects include mild gastrointestinal symptoms like bloating or gas, especially when first starting supplementation. Uncommon side effects may include infections in immunocompromised individuals, although this is rare. Serious adverse effects are extremely rare and typically associated with underlying health conditions. No significant drug interactions have been reported, but caution is advised when taken with immunosuppressive drugs. It is generally contraindicated in severe immunocompromised states. Pregnant or breastfeeding women should consult healthcare providers before use. While rare, some individuals may experience allergic reactions. It is important to start with a low dose to assess tolerance.

Dosage

The minimum effective dose of Bifidobacterium lactis is not well-established, but typically falls in the range of 10^9 to 10^10 CFU per day. Most studies use doses between 10^9 and 10^10 CFU daily. There is no established maximum safe dose, but high doses (up to 10^11 CFU) have been used in some studies without adverse effects. Consistent daily intake is typical, and no specific timing recommendations exist. B. lactis is often found in fermented milk products or capsules. Survival through the gastrointestinal tract is crucial for efficacy. While no specific cofactors are required, a balanced diet may enhance its benefits. It is advisable to follow product-specific dosage guidelines and consult with a healthcare provider for personalized recommendations.

FAQs

How should I store Bifidobacterium lactis supplements?

Store probiotics properly to maintain viability, often in a cool, dry place or as directed on the product label. Refrigeration may be required for some formulations to ensure the bacteria remain active.

Is Bifidobacterium lactis safe for everyone?

Generally safe, but caution is advised in immunocompromised individuals. Consult a healthcare provider before use if you have underlying health conditions or are taking immunosuppressant medications.

When is the best time to take Bifidobacterium lactis?

Consistent daily intake is recommended, but no specific timing is required. Some prefer taking it with meals to potentially improve survival through the digestive process.

How long does it take to see results from Bifidobacterium lactis?

Modest improvements in gastrointestinal symptoms may be expected within weeks of consistent use. Individual results can vary based on factors like diet, lifestyle, and the specific strain used.

Are all probiotic supplements equally effective?

No, benefits are strain-specific, and not all probiotics are equally effective. Different strains have different mechanisms of action and may target different health outcomes. Choose a product with strains that have research-backed benefits for your specific needs.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/28286561/ – This meta-analysis of 598 adults found that Bifidobacterium lactis CNCM I-2494, combined with lactic acid bacteria, significantly improved gastrointestinal discomfort (OR = 1.48; 95% CI, 1.07-2.05). The study highlights the potential of this specific probiotic combination in alleviating digestive issues in healthy adults over at least 4 weeks. However, the findings are limited to the specific strain and population studied.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5029483/ – This review discusses the immune-modulating effects and gastrointestinal health benefits of Bifidobacterium animalis subsp. lactis BB-12. It highlights that BB-12 is well-documented for its positive impacts on the immune system and digestive tract. While the review provides high-quality evidence for BB-12, it's important to note that the findings may not be directly applicable to all strains of B. lactis.
https://pubmed.ncbi.nlm.nih.gov/34918142/ – A systematic review with meta-analysis screened 1551 studies and included 14, finding that Bifidobacterium animalis subspecies lactis increased defecation frequency and improved stool consistency in some groups. The study indicates potential benefits for bowel regularity, but the evidence is mixed, and more high-quality trials are needed to confirm these effects. The variability in study designs contributes to the moderate-quality evidence.
https://academic.oup.com/nutritionreviews/article/80/6/1619/6464082 – This article is related to the systematic review and meta-analysis of Bifidobacterium animalis subspecies lactis, which increased defecation frequency and improved stool consistency in some groups. It reinforces the need for more high-quality trials to confirm these effects due to the variability in study designs.
https://journals.sagepub.com/doi/full/10.1177/1756283X16670075 – This review discusses the role of probiotics in the prevention and treatment of various diseases, including gastrointestinal disorders. It highlights the potential of probiotics to modulate the gut microbiota and improve gut health. However, it emphasizes that the effects of probiotics are strain-specific and that more research is needed to fully understand their mechanisms of action.