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Lactobacillus Gasserri

Also known as: Limosilactobacillus gasseri, L. gasseri, Lactobacillus gasseri

Overview

Lactobacillus gasseri, recently reclassified as Limosilactobacillus gasseri, is a probiotic bacterium naturally residing in the human gastrointestinal and vaginal tracts. It is widely utilized as a dietary supplement due to its potential to modulate the gut microbiota, support weight management, improve metabolic health, and enhance sleep quality. This species is known for its ability to produce lactic acid, adhere to mucosal surfaces, and potentially inhibit the growth of pathogenic bacteria. Research on L. gasseri is relatively robust, with several randomized controlled trials and systematic reviews, particularly focusing on its effects on visceral fat reduction and sleep improvement.

Benefits

Lactobacillus gasseri offers several evidence-based benefits. For weight management, a systematic review and meta-analysis of 20 studies indicated that L. gasseri (specifically strain LG2055) significantly reduced visceral fat area by approximately 4.6% over 12 weeks at a dose of 10^11 CFU/day. This was accompanied by modest reductions in body weight, BMI, waist circumference, hip circumference, and waist-to-hip ratio compared to placebo. Another randomized controlled trial with L. gasseri BNR17 showed decreases in waist and hip circumference in obese adults. Regarding sleep quality, a systematic review and meta-analysis found that daily consumption of L. gasseri CP2305 significantly improved sleep in adults experiencing mild to moderate stress. While some studies suggest improvements in metabolic parameters like non-esterified fatty acids, these are often secondary to anthropometric changes. Gut microbiota modulation is also observed, though colonization is often transient and does not always lead to significant changes in overall microbial diversity.

How it works

Lactobacillus gasseri exerts its effects through several mechanisms. It produces lactic acid, which lowers the pH in the gut, creating an unfavorable environment for the growth of many pathogenic bacteria. This probiotic may also modulate host metabolism by influencing lipid metabolism and fat storage pathways, contributing to the reduction of visceral fat accumulation. Specific strains, such as CP2305, are thought to influence the gut-brain axis, potentially improving sleep quality by modulating the gastrointestinal microbiome and stress-related pathways. While L. gasseri can transiently increase its abundance in the gut, its ability to colonize long-term varies significantly by strain.

Side effects

Lactobacillus gasseri is generally considered safe for consumption, with a long history of use in fermented foods and as a supplement. The most commonly reported side effects are mild and transient gastrointestinal symptoms, such as bloating, gas, or mild abdominal discomfort, which typically subside with continued use. No significant adverse events, severe side effects, or contraindications have been consistently reported in high-quality randomized controlled trials. There are no documented major drug interactions associated with L. gasseri. However, as with all probiotic supplements, individuals who are immunocompromised or have severe underlying health conditions should consult a healthcare provider before starting supplementation to ensure safety.

Dosage

Effective dosages for Lactobacillus gasseri in clinical studies typically range from 10^7 to 10^11 Colony Forming Units (CFU) per day. For weight management benefits, higher doses, specifically around 10^11 CFU/day, have shown more consistent and significant results, particularly for reducing visceral fat. To observe measurable effects, supplementation duration in trials commonly spans 8 to 12 weeks. L. gasseri is available in various formulations, including fermented milk products and capsules. While no specific cofactors are required for its efficacy, the viability of the probiotic is dependent on proper storage conditions and the delivery method. There are no established upper limits for L. gasseri, but adhering to clinically studied dosages is recommended.

FAQs

Is L. gasseri effective for weight loss?

Evidence suggests L. gasseri can lead to modest reductions in visceral fat and anthropometric measures like waist circumference, especially at doses of 10^11 CFU/day over 8-12 weeks.

Does L. gasseri colonize the gut long-term?

Most research indicates that L. gasseri colonization in the gut is transient, meaning continuous intake is likely necessary to maintain its benefits.

Is L. gasseri safe to take?

Yes, L. gasseri is generally considered safe with minimal and mild gastrointestinal side effects reported in clinical trials, such as bloating or gas.

Can L. gasseri improve sleep quality?

Yes, specific strains like L. gasseri CP2305 have been shown to significantly improve sleep quality in adults experiencing mild to moderate stress.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC7922558/ – This systematic review and meta-analysis of 20 studies (1411 patients) found that L. gasseri, particularly strain LG2055 at 10^11 CFU/day, significantly reduced visceral fat area by 4.6% after 12 weeks, along with improvements in BMI, waist circumference, and hip circumference. The study highlights the efficacy of specific L. gasseri strains in weight management.
https://pubmed.ncbi.nlm.nih.gov/37413809/ – This systematic review and meta-analysis concluded that daily consumption of L. gasseri CP2305 significantly improved sleep quality in adults experiencing mild to moderate stress. The findings suggest a role for this specific probiotic strain in modulating the gut-brain axis to enhance sleep.
https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2023.1125239/full – This randomized controlled trial investigated the oral administration of L. gasseri TM13 in healthy adults. It found transient increases in the abundance of the TM13 strain in the gut but no significant long-term colonization, transfer to the vaginal microbiome, or changes in overall microbial diversity. The study indicates strain-specific colonization patterns.
https://www.ffhdj.com/index.php/FunctionalFoodScience/article/view/1115/4402 – This article discusses an RCT with L. gasseri BNR17, showing decreases in waist and hip circumference in obese adults after 12 weeks. However, it noted no significant changes in fat percentage or muscle mass, suggesting targeted anthropometric benefits without broader body composition changes.