Get Your Personalized Supplement StackSupplement Stack Quiz

Lactobacillus Plantarum R1012

Also known as: Lactiplantibacillus plantarum, Lactobacillus plantarum, L. plantarum, Probiotic Lactobacillus

Overview

Lactiplantibacillus plantarum, formerly known as Lactobacillus plantarum, is a versatile species of lactic acid bacteria commonly found in fermented foods like sauerkraut, kimchi, and kefir. It is well-regarded for its probiotic properties, contributing to gut health, improved digestive function, and enhanced immune system activity. This bacterium is characterized by its acid tolerance, bile salt resistance, and ability to adhere to the intestinal mucosa, enabling it to survive and colonize the gastrointestinal tract effectively. Additionally, L. plantarum exhibits antioxidant properties and produces antimicrobial substances, further supporting its beneficial effects. Research on L. plantarum is mature, with numerous studies, including systematic reviews and meta-analyses, examining its various health benefits. The available evidence is generally of high quality, with well-designed RCTs and meta-analyses providing robust data on its effects, making it a promising probiotic for various health applications.

Benefits

Lactiplantibacillus plantarum offers several evidence-based benefits. A meta-analysis indicated that L. plantarum 299v significantly increased iron absorption (SMD 0.55, 95% CI 0.22–0.88, p = 0.001), particularly beneficial for individuals with iron deficiency. Another meta-analysis showed that L. plantarum supplementation reduced fasting plasma glucose by -0.41 mg/dL (95% CI -0.63, -0.19) and hemoglobin A1c by -0.2% (95% CI -0.3, 0%) in patients with type 2 diabetes and prediabetes. Furthermore, L. plantarum supports digestive health by maintaining intestinal permeability and suppressing gas-producing bacteria, potentially benefiting patients with irritable bowel syndrome (IBS). Its antioxidant and antimicrobial properties contribute to overall gut health and protection against harmful bacteria. The effect sizes for iron absorption and glucose metabolism are moderate to small but statistically significant, though the clinical significance requires further investigation.

How it works

Lactiplantibacillus plantarum exerts its probiotic effects through several mechanisms. Its acid tolerance and bile salt resistance allow it to survive the harsh conditions of the gastrointestinal tract. Adhesion to the intestinal mucosa, facilitated by proteins like mannose-specific adhesion (Msa) and mucus-binding protein (MucBP), enables long-term colonization. The bacterium produces antimicrobial substances and exhibits antioxidant activities, contributing to a balanced gut microbiota. L. plantarum modulates the gut microbiota and enhances intestinal permeability, influencing various molecular targets, including the upregulation of genes involved in sugar metabolism, ATP production, and stress response pathways. These interactions with the gastrointestinal system, immune system, and metabolic pathways collectively contribute to its beneficial effects.

Side effects

Lactiplantibacillus plantarum is generally considered safe for consumption, but some side effects may occur. Common side effects, affecting more than 5% of users, include mild gastrointestinal symptoms such as bloating, gas, and abdominal discomfort. Uncommon side effects, affecting 1-5% of users, are not well-documented but are typically not severe. Rare side effects, affecting less than 1% of users, are serious and usually associated with underlying health conditions or compromised immune systems. No significant drug interactions have been reported, but caution is advised in patients with severe immunodeficiency or critical illnesses. It is generally contraindicated in patients with severe immunodeficiency or those who are critically ill. Pregnant or breastfeeding women and individuals with compromised immune systems should consult healthcare providers before using L. plantarum supplements to ensure safety.

Dosage

The minimum effective dose of Lactiplantibacillus plantarum typically ranges from 1-10 billion Colony-Forming Units (CFU) per day. For specific health benefits, such as improved iron absorption, doses around 1.1 x 10^9 CFU per day have been effective. While there is no established maximum safe dose, doses above 10 billion CFU per day are not commonly studied. It is best taken with meals to enhance survival through the stomach and improve colonization in the intestines. L. plantarum is available in various forms, including capsules, powders, and fermented foods; capsules with enteric coating may enhance survival. The presence of prebiotics like fructooligosaccharides can enhance absorption. A balanced diet and adequate hydration support optimal probiotic function.

FAQs

Is Lactiplantibacillus plantarum safe?

Generally safe for most people, but individuals with compromised immune systems or severe illnesses should consult healthcare providers before use.

When is the best time to take Lactiplantibacillus plantarum?

It is best taken with meals to enhance survival through the stomach and improve colonization in the intestines.

What results can I expect from taking Lactiplantibacillus plantarum?

Improvements in digestive health, iron absorption, and glucose metabolism can be expected within weeks to months of consistent supplementation.

Is Lactiplantibacillus plantarum a cure-all for digestive issues?

No, it is not a cure-all but rather a supportive measure to enhance gut health and overall well-being when used consistently.

Research Sources

https://www.mdpi.com/2072-6643/11/12/2938 – This systematic review and meta-analysis of eight studies found that *L. plantarum 299v* significantly increased iron absorption with a pooled SMD of 0.55 (95% CI 0.22–0.88, p = 0.001). The study highlights the potential of *L. plantarum* as a dietary intervention to improve iron absorption, particularly in populations at risk of iron deficiency. However, the authors noted heterogeneity in study designs as a limitation.
https://pubmed.ncbi.nlm.nih.gov/38777458/ – This systematic review and meta-analysis of RCTs found that *L. plantarum* supplementation reduced fasting plasma glucose and hemoglobin A1c in patients with type 2 diabetes and prediabetes. The study suggests that *L. plantarum* may have a beneficial role in managing glucose metabolism in these populations. The authors noted that the clinical significance requires further investigation to fully understand its practical impact.
https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2021.712236/full – This review highlights the genetic and functional characteristics of *L. plantarum*, including its acid tolerance and bile salt resistance mechanisms. The review provides detailed insights into the mechanisms that allow *L. plantarum* to survive and function effectively in the gastrointestinal tract, contributing to its probiotic effects. It offers a comprehensive overview of existing literature on the topic.
https://www.researchgate.net/publication/234144712_PubMed_ScienceDirect_Scopus_or_Google_Scholar_-_Which_is_the_best_search_engine_for_an_effective_literature_research_in_laser_medicine – This article compares different search engines for literature research, concluding that PubMed, ScienceDirect, Scopus, and Google Scholar each have strengths and weaknesses. The study offers guidance on selecting the most appropriate search engine for effective literature research in laser medicine. It is not a primary research study but a methodological comparison.
https://en.wikipedia.org/wiki/index.html?curid=1304378 – This is a Wikipedia article about Lactobacillus, providing general information about the genus of bacteria. It covers the characteristics, uses, and importance of Lactobacillus species in various fields. This source is not a primary research study but a general reference.