Lactobacillus Plantarum L23p
Also known as: Lactobacillus plantarum, L. plantarum, Probiotic, Lactiplantibacillus plantarum
Overview
*Lactiplantibacillus plantarum* (formerly *Lactobacillus plantarum*) is a probiotic bacterium commonly found in fermented foods such as sauerkraut, kimchi, and kefir. It is a lactic acid bacterium known for its health-promoting properties, primarily used to support gut health, enhance the immune system, and potentially aid in weight management. This probiotic is characterized by its ability to survive passage through the gastrointestinal tract and adhere to intestinal epithelial cells, allowing it to exert its beneficial effects in the colon. *L. plantarum* is available in various forms, including capsules and fermented foods, and its efficacy depends on its survival through the digestive system. Research on *L. plantarum* is moderately mature, with several meta-analyses and systematic reviews available, providing generally good evidence, although variability in study designs and strains used can affect the consistency of results. Its classification as *Lactiplantibacillus* reflects advancements in microbial taxonomy.
Benefits
*Lactiplantibacillus plantarum* offers several evidence-based benefits, most notably in weight management and immune system support. A meta-analysis has demonstrated that supplementation with *L. plantarum* can lead to significant reductions in body weight and BMI compared to placebo groups, with observed improvements in abdominal fat and inflammatory markers such as IL-6 and hs-CRP. This suggests a potential role in managing obesity and related metabolic conditions. Furthermore, *L. plantarum* has been shown to regulate both pro-inflammatory and anti-inflammatory cytokines, thereby enhancing host immunity. This immune-modulating effect may be particularly beneficial for healthy adults seeking to bolster their immune defenses. While there is some evidence suggesting potential benefits in cholesterol reduction and blood pressure management, the evidence for these effects is currently less robust. Benefits from supplementation may be observed within several weeks.
How it works
*Lactiplantibacillus plantarum* exerts its beneficial effects through several key mechanisms. Primarily, it modulates the composition of the gut microbiota, promoting a more balanced and healthy microbial environment. This probiotic also influences the immune response by regulating the production of various cytokines, including IL-4, IL-10, TNF-α, and IFN-γ, which play critical roles in immune system function. Additionally, *L. plantarum* may affect metabolic pathways, contributing to its observed effects on weight management and metabolic health. Its ability to survive the acidic conditions of the stomach and small intestine allows it to reach the colon, where it can adhere to epithelial cells and exert its influence on the gut environment and immune system.
Side effects
*Lactiplantibacillus plantarum* is generally considered safe for consumption, with a low incidence of significant side effects. The most commonly reported side effects are mild gastrointestinal symptoms, such as bloating or gas, which occur in a small percentage of users (greater than 5%). Uncommon side effects (1-5%) are not consistently reported. In rare cases (less than 1%), there is a potential risk of systemic infections, particularly in severely immunocompromised individuals. No significant drug interactions have been reported. However, supplementation is generally not recommended for severely immunocompromised individuals. Caution is advised for pregnant or breastfeeding women due to limited data on its safety in these populations. Individuals with underlying health conditions should consult with a healthcare provider before starting supplementation. While generally safe, it's important to be aware of potential gastrointestinal discomfort, especially when initiating supplementation.
Dosage
The minimum effective dose of *Lactiplantibacillus plantarum* is typically in the range of 1 to 10 billion CFU (colony-forming units) per day. For most benefits, an optimal dosage range of 5 to 10 billion CFU per day is recommended. While the maximum safe dose is not definitively established, doses up to 10 billion CFU are commonly used without adverse effects. It is generally recommended to take *L. plantarum* with food to enhance its survival through the stomach. Common forms include capsules and fermented foods. The key factor for efficacy is the probiotic's ability to survive passage through the gastrointestinal tract. No specific cofactors are required for its function. Individuals should adhere to recommended dosage guidelines and consult with a healthcare provider if they have any concerns.
FAQs
How should I store *L. plantarum* supplements?
Store *L. plantarum* supplements as directed on the product label, typically in a cool, dry place, to maintain the viability of the probiotic bacteria. Refrigeration may be recommended for some products.
Is *L. plantarum* safe for everyone?
*L. plantarum* is generally safe, but caution is advised for immunocompromised individuals. Consult a healthcare provider before starting supplementation if you have underlying health conditions.
When is the best time to take *L. plantarum*?
It is generally recommended to take *L. plantarum* with meals to enhance its survival through the digestive system. Follow specific product instructions for optimal timing.
What results can I expect from taking *L. plantarum*?
You may see improvements in gut health and immune function within several weeks of consistent use. Individual results can vary. It should be part of a balanced lifestyle.
Is *L. plantarum* a cure-all for health issues?
No, *L. plantarum* is not a cure-all. It should be part of a balanced lifestyle, including a healthy diet and regular exercise, to support overall health and well-being.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/39062848/ – A meta-analysis of nine randomized controlled trials found that *L. plantarum* supplementation significantly reduces body weight and BMI in healthy adults. The study highlights the potential of *L. plantarum* as a supportive strategy for weight management, though variability in study designs should be considered. This research suggests that incorporating *L. plantarum* into a balanced lifestyle may aid in achieving and maintaining a healthy weight.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8019694/ – A meta-analysis of 18 randomized controlled trials demonstrated that *L. plantarum* regulates both pro-inflammatory and anti-inflammatory cytokines, enhancing host immunity. The study emphasizes the role of *L. plantarum* in modulating the immune system, suggesting its potential in supporting immune health. However, the authors note that variability in cytokine measurements across studies limits the strength of the conclusions.
- https://www.mdpi.com/1422-0067/25/14/7608 – This review highlights the genetic and functional characteristics that make *L. plantarum* an ideal probiotic. It discusses the bacterium's adaptability and its ability to survive in diverse environments, contributing to its effectiveness in promoting gut health. The review provides valuable background information on the probiotic characteristics of *L. plantarum*.
- https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2021.712236/full – This study delves into the probiotic characteristics of *L. plantarum*, emphasizing its genetic and functional attributes that contribute to its efficacy. It highlights the bacterium's ability to adapt and thrive in various environments, making it a robust probiotic candidate. The research provides a comprehensive overview of the factors that contribute to *L. plantarum*'s effectiveness in promoting gut health.
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