Lactobacillus Gasseri Extract
Also known as: L. gasseri, Lactobacillus gasseri extract, Lactobacillus gasseri
Overview
*Lactobacillus gasseri* is a species of lactic acid bacteria commonly found in the human gastrointestinal tract and in fermented foods. It is classified as a probiotic, utilized primarily to support gut health and other physiological functions. Research indicates its potential for improving gut microbiota balance, managing stress, and enhancing sleep quality. Additionally, it may have positive effects on lipid profiles, although evidence for the latter is less conclusive. While the body of research surrounding *L. gasseri* is moderate, systematic reviews indicate good quality evidence for some of its benefits, necessitating further studies for a comprehensive understanding of its mechanisms and long-term impacts.
Benefits
1. **Sleep Quality**: *L. gasseri* CP2305 has demonstrated a significant effect on improving sleep quality, as assessed by the Pittsburgh Sleep Quality Index, indicating a moderate effect size with a reduction in scores seen in adults experiencing mild to moderate stress (PSQI change of -0.77, P = 0.01). 2. **Stress Reduction**: Evidence suggests that *L. gasseri* can alleviate stress-related symptoms and anxiety, which may be beneficial for healthy young adults. 3. **Lipid Profile Improvement**: Although specific evidence for *L. gasseri*'s direct impact on lipid levels is less clear, probiotics in general have shown potential in reducing cholesterol levels. More targeted research is needed. Overall, *L. gasseri* presents benefits particularly for adults experiencing stress, with observable effects within weeks of supplementation.
How it works
*Lactobacillus gasseri* interacts with the gut microbiome, influencing the gut-brain axis, which may help moderate stress responses and enhance sleep quality. It is believed to affect neurotransmitters and hormones related to stress and sleep regulation, though the precise molecular mechanisms remain less defined. As a probiotic, it colonizes the gut rather than being absorbed into systemic circulation, impacting the physiological functions through its localized actions.
Side effects
Generally, *L. gasseri* is regarded as safe with minimal side effects. Common side effects at rates higher than 5% are rarely reported, though mild gastrointestinal symptoms such as bloating or gas can occasionally occur. Uncommon effects (1-5%) may also include transient gastrointestinal discomfort, while serious adverse effects are extremely rare (<1%). Although no significant drug interactions have been reported, caution is advised for individuals with compromised immune systems, as probiotics may pose risks in such populations. Pregnant or breastfeeding women should consult healthcare providers before initiating supplementation.
Dosage
Recommended dosages for *Lactobacillus gasseri* typically range from 1 to 10 billion CFU per day, though specific effective doses depend on the strain used. For instance, studies utilizing strains like CP2305 or LA806 indicate varying dosages based on formulation. High doses are generally well-tolerated, and it is advisable to take the supplement with food to enhance its survival through the stomach. The optimal timing is typically suggested as being with meals. Absorption concerns revolve around both survival from gastric acid and successful colonization of the gut.
FAQs
How long does it take to see benefits from *Lactobacillus gasseri*?
Benefits can typically be observed within weeks of supplementation.
Is it safe for everyone to take?
Generally considered safe, but immunocompromised individuals should consult a healthcare provider.
When is the best time to take it?
It is best taken with food to improve survival through the stomach.
What results can I expect?
Expected results include improved sleep quality and reduced stress.
Is *Lactobacillus gasseri* a cure for gut issues?
No, it is not a cure-all; individual results may vary based on personal health.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/37413809/ – This systematic review and meta-analysis examined multiple studies to evaluate the effects of *L. gasseri* CP2305 on sleep quality in adults experiencing mild to moderate stress, finding significant improvements in sleep quality based on PSQI measures.
- https://pubmed.ncbi.nlm.nih.gov/36556059/ – This multicenter study investigated the effects of *L. gasseri* LA806 in patients with IBS, showing significant reductions in abdominal pain and improved quality of life metrics after 4 weeks, but call for more rigorous controlled trials for confirmation.
- https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0178868 – A randomized controlled trial demonstrated that *L. gasseri* CP2305 reduced anxiety and sleep disturbances over a 24-week period in healthy young adults, emphasizing the potential of this strain for mental health support in this population.
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