Lactobacillus Plantarum Lm
Also known as: *L. plantarum*, Lactiplantibacillus plantarum, *Lactobacillus plantarum*
Overview
*Lactobacillus plantarum* is a species of lactic acid bacteria commonly found in fermented foods such as sauerkraut, kimchi, and kefir. This strain is utilized as a probiotic due to its numerous health benefits, primarily aimed at improving gut health and supporting the immune system. *L. plantarum* is known for its ability to modulate gut microbiota, enhance intestinal barrier functionality, and regulate immune responses. Current research indicates a moderate to high maturity level, with a plethora of studies substantiating its efficacy, including clinical trials and meta-analyses. It shows promise in various applications, particularly in gut health, immune modulation, blood pressure reduction, and metabolic improvements, though some areas still require further investigation.
Benefits
*Lactobacillus plantarum* offers several evidence-based benefits. Immune modulation is supported by a meta-analysis demonstrating the strain's significant regulation of pro-inflammatory (TNF-α) and anti-inflammatory (IL-10) cytokines. Additionally, *L. plantarum* has been linked to modest reductions in both systolic and diastolic blood pressure, with mean decreases of approximately -1.58 mmHg and -0.92 mmHg, respectively. Clinical trials suggest improvements in gut health, with enhanced intestinal barrier integrity and potential alleviation of irritable bowel syndrome symptoms. Furthermore, it may bolster metabolic health by improving insulin sensitivity and reducing fasting plasma glucose levels, particularly in pre-diabetic individuals. The effects are clinically significant, especially in populations with hypertension or pre-diabetic conditions, and benefits usually manifest within weeks to months of supplementation.
How it works
*Lactobacillus plantarum* primarily functions by modulating the gut microbiota and enhancing the intestinal barrier through the interaction with tight junction proteins, like ZO-1. This strain also influences immune responses via Toll-like receptors (TLRs), particularly TLR2, promoting anti-inflammatory responses and protecting the gut's integrity. Known molecular targets include ZO-1, occludin, and various cytokines such as IL-10 and TNF-α. Its effective colonization of the gut suggests a well-tolerated absorption status, although specific mechanisms may require additional study.
Side effects
Generally, *Lactobacillus plantarum* is considered safe for most individuals. Mild gastrointestinal symptoms, including bloating and gas, may occur in more than 5% of users. Uncommon effects (1-5%) are not consistently reported, while rare adverse reactions (<1%) could potentially occur in immunocompromised individuals. While significant drug interactions are not documented, caution is advised when used alongside immunosuppressive medications. It is not recommended for severely immunocompromised patients due to limited safety data. Additionally, special care should be exercised in pregnant or breastfeeding women because of insufficient evidence regarding its effects in these populations.
Dosage
The recommended dosage of *Lactobacillus plantarum* typically ranges from 1 to 10 billion CFU per day, with most clinical studies supporting this range. There is no clearly defined maximum safe dose, but individuals commonly use up to 10 billion CFU without adverse effects. For optimal tolerance and efficacy, it is advisable to take this probiotic with food. *L. plantarum* can be found in various forms, such as capsules, tablets, or fermented foods, where food intake may aid in tolerance but has minimal impact on absorption dynamics. Currently, there are no identified necessary co-factors to enhance its effects.
FAQs
Is *L. plantarum* safe for everyone?
While *L. plantarum* is generally safe and well-tolerated, immunocompromised individuals should use it under medical supervision due to the risk of rare severe reactions.
How should I take *L. plantarum*?
It is recommended to take *L. plantarum* with meals to minimize gastrointestinal side effects and improve overall tolerance.
When can I expect to see benefits?
Benefits of *L. plantarum* supplementation can typically be observed within weeks to months, depending on the specific health condition.
Are all probiotics the same?
*L. plantarum* has unique properties and benefits that may not apply to other probiotic strains, making it important to choose the right one for specific health needs.
Research Sources
- https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2021.712236/full – This meta-analysis reviews 18 RCTs demonstrating that *L. plantarum* effectively regulates cytokines, thereby enhancing host immunity by lowering pro-inflammatory cytokines such as TNF-α while increasing anti-inflammatory cytokines like IL-10.
- https://pubmed.ncbi.nlm.nih.gov/33828554/ – This research indicates that supplementation of *L. plantarum* significantly lowers blood pressure, specifically showing average reductions in systolic and diastolic measurements, with evidence derived from seven RCTs.
- https://pubmed.ncbi.nlm.nih.gov/31816981/ – A study focused on pre-diabetic patients showed that heat-killed *L. plantarum* improved insulin sensitivity and lowered fasting plasma glucose levels, highlighting its potential metabolic benefits.
- https://pubmed.ncbi.nlm.nih.gov/31987993/ – This research discusses various health benefits of *L. plantarum*, particularly in gut health and metabolic parameters, emphasizing the necessity for further investigation within diverse populations.
- https://www.mdpi.com/2072-6643/11/12/2938 – The article reviews the nutritional implications and health applications of *L. plantarum*, underscoring its role in enhancing gut health and immune responses as seen in previous studies.
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