Lactobacilli Plantarum
Also known as: Lactobacillus plantarum, Lactiplantibacillus plantarum, L. plantarum, probiotic strain Lp299v
Overview
Lactiplantibacillus plantarum (formerly Lactobacillus plantarum) is a Gram-positive, facultative anaerobic bacterium widely distributed in various ecological niches, including fermented foods like sauerkraut, kimchi, and sourdough, as well as the human gastrointestinal tract. This probiotic species is known for its adaptability and robust survival in the digestive system, making it a popular choice for dietary supplements aimed at supporting gut health. L. plantarum is utilized to modulate gut microbiota composition, enhance iron absorption, and potentially manage metabolic and inflammatory conditions. Research suggests that certain strains, such as Lp299v, can improve iron absorption and contribute to modest reductions in body weight and BMI. While generally recognized as safe, strain specificity is important, as not all strains exhibit the same beneficial effects. The quality of evidence supporting its benefits is generally good, with numerous randomized controlled trials and meta-analyses available, although some heterogeneity in outcomes exists.
Benefits
Lactiplantibacillus plantarum offers several evidence-based benefits. A meta-analysis indicated that the Lp299v strain significantly improved iron absorption in certain populations. Another meta-analysis of multiple RCTs demonstrated that L. plantarum supplementation led to statistically significant reductions in body weight (mean difference: -0.59 kg, 95% CI: -1.08 to -0.10) and BMI (mean difference: -0.30 kg/m², 95% CI: -0.56 to -0.04). Furthermore, L. plantarum modulates gut microbiota composition by increasing beneficial bacteria (e.g., Bifidobacterium, Lactobacillus) and decreasing potentially pathogenic species (e.g., Enterococcus, Clostridium). Emerging evidence suggests potential benefits for oral health, specifically in dental caries and periodontal disease, although further research with larger sample sizes and longer durations is needed. Most evidence is based on studies in adults, with less robust data available for children and the elderly. The observed weight and BMI reductions are modest, but the improvements in iron absorption are clinically relevant for at-risk populations.
How it works
Lactiplantibacillus plantarum exerts its beneficial effects through several mechanisms of action within the gastrointestinal tract. Primarily, it modulates the composition of the gut microbiota, fostering an environment conducive to beneficial bacteria while suppressing potentially harmful species. This modulation enhances gut barrier function, reducing intestinal permeability and preventing the translocation of harmful substances into the bloodstream. Additionally, L. plantarum can reduce inflammation by modulating cytokine production and influencing host-microbe interactions. It may also improve nutrient absorption, particularly iron, through mechanisms that are not yet fully elucidated. As a non-systemically absorbed probiotic, L. plantarum exerts its effects locally within the gut, with its survival and colonization being dependent on the specific strain and dosage.
Side effects
Lactiplantibacillus plantarum is generally recognized as safe (GRAS) for most populations. The most commonly reported side effects are mild gastrointestinal symptoms, such as bloating and gas, which occur in a minority of users (greater than 5%). Uncommon side effects, affecting 1-5% of users, include transient diarrhea or constipation. Rare side effects, occurring in less than 1% of cases, involve isolated reports of infection in severely immunocompromised individuals. No significant drug interactions have been reported, although there is a theoretical risk with immunosuppressants in immunocompromised patients. L. plantarum is contraindicated in individuals with severe immunocompromise, such as those with recent organ transplants or advanced HIV. While safe for healthy adults, children, and the elderly, caution is advised when considering its use in immunocompromised individuals. It is important to note that these adverse effects are rare and the supplement is generally well-tolerated.
Dosage
The minimum effective dose of Lactiplantibacillus plantarum varies depending on the specific strain and the intended application, but typically ranges from 1 to 10 billion CFU per day for general gut health maintenance. Optimal dosage ranges are generally between 5 and 20 billion CFU per day for most applications, with higher doses not consistently demonstrating increased effectiveness. Doses up to 100 billion CFU per day have been used in research without significant adverse events, but such high doses are not recommended without medical supervision. It is generally recommended to take L. plantarum with food to enhance its survival through the stomach's acidic environment. The supplement is available in various forms, including capsules, powders, and fermented foods. Ensure strain viability and proper storage to maintain efficacy. As L. plantarum exerts local effects in the gut, it is not absorbed systemically. Its effects may be enhanced by the concurrent consumption of prebiotic fibers.
FAQs
Is Lactiplantibacillus plantarum safe for everyone?
L. plantarum is safe for most, but those with severe immunocompromise should avoid it. Mild GI side effects like bloating are possible. Consult a healthcare provider if you have concerns.
When is the best time to take L. plantarum?
For best results, take L. plantarum with meals. This helps improve its survival as it passes through the acidic environment of the stomach, allowing it to reach the intestines.
What kind of results can I expect from taking L. plantarum?
Expect modest improvements in gut health. Some may experience weight/BMI reduction, and enhanced iron absorption is possible in at-risk groups. Results are strain-dependent.
Are all Lactiplantibacillus plantarum strains the same?
No, strain specificity matters significantly. Not all L. plantarum strains have the same effects. Research the specific strain in your supplement to ensure it aligns with your health goals.
Is L. plantarum a cure-all for gut issues?
No, it is not a cure-all. The effects are modest and strain-dependent. It's best used as part of a comprehensive approach to gut health, including diet and lifestyle changes.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/31816981/ – This meta-analysis of 8 studies investigated the effect of Lp299v on iron absorption. The findings suggest that Lp299v improved iron absorption in several studies, although effect sizes varied and not all studies reported confidence intervals. The authors noted heterogeneity in study design and population as a limitation.
- https://www.mdpi.com/2072-6643/17/7/1165 – This study is a meta-analysis of RCTs that showed L. plantarum supplementation reduced body weight (mean difference: -0.59 kg, 95% CI: -1.08 to -0.10) and BMI (mean difference: -0.30 kg/m², 95% CI: -0.56 to -0.04). The study included 9 RCTs, with most having n≥30 per group. The authors noted that the short duration and some heterogeneity in strains and doses were limitations.
- https://www.mdpi.com/1422-0067/25/14/7608 – This review examined the effects of L. plantarum on gut microbiota modulation using both animal and human data. The review found that L. plantarum increased beneficial bacteria, decreased pathogens, and transiently increased microbial diversity. The authors noted that the primary reliance on animal data and limited human data were limitations.
- https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2021.712236/full – This study provides a review of L. plantarum's role in modulating gut microbiota composition, enhancing barrier function, and reducing inflammation. It highlights the potential of L. plantarum to improve nutrient absorption, particularly iron. The review suggests that L. plantarum exerts its effects locally within the gut, with its survival and colonization being dependent on the specific strain and dosage.
- https://www.tandfonline.com/doi/full/10.1080/20002297.2024.2411815 – This study investigates the effects of L. plantarum on oral health, specifically in dental caries and periodontal disease. The findings suggest potential benefits, but the authors note that the small sample sizes and short durations of the studies limit the strength of the conclusions. Further research with larger sample sizes and longer durations is needed to confirm these benefits.
