plantarum
Also known as: Lactobacillus plantarum, L. plantarum, probiotic strain 299v, Lp299v, Lactiplantibacillus plantarum
Overview
Lactiplantibacillus plantarum, formerly known as Lactobacillus plantarum, is a gram-positive, facultative anaerobic bacterium widely recognized as a beneficial probiotic. It is naturally found in various fermented foods such as sauerkraut, kimchi, and pickles, as well as in dairy products and the human gastrointestinal tract. This bacterium is highly valued for its robust survival capabilities within the harsh conditions of the gut, exhibiting excellent tolerance to acid and bile. Its primary applications in supplement form include supporting gastrointestinal health, improving oral hygiene, bolstering immune function, and contributing to metabolic health, particularly in lipid management. Research on L. plantarum is extensive, with a significant body of high-quality evidence from clinical trials, systematic reviews, and meta-analyses supporting its efficacy for various health outcomes. Its ability to modulate host microbiota and immune responses makes it a well-studied and promising probiotic ingredient.
Benefits
Lactiplantibacillus plantarum offers several evidence-based benefits across various health domains. For gastroenterological health, it significantly reduces abdominal pain in clinical populations (p < 0.001), making it beneficial for individuals with gastrointestinal disorders. In oral health, it improves periodontal outcomes, including reduced pocket depth and bleeding on probing (p < 0.001), indicating its utility in managing periodontal disease. Cardiovascular benefits include a significant reduction in total cholesterol and LDL cholesterol (p < 0.05), supported by meta-analyses, which is clinically meaningful for those with elevated cardiovascular risk factors. Furthermore, L. plantarum contributes to infectious disease management by reducing C-reactive protein (CRP) levels (p < 0.001), signifying a decrease in systemic inflammation. There is also supporting evidence for its potential to improve iron absorption, particularly with the Lp299v strain. The benefits are typically observed within 4–12 weeks of consistent supplementation, with moderate yet clinically significant effect sizes.
How it works
Lactiplantibacillus plantarum exerts its beneficial effects through multiple mechanisms. Primarily, it modulates the gut microbiota by promoting the growth of beneficial bacteria and inhibiting pathogens, thereby contributing to a balanced gut ecosystem. It enhances gut barrier function, which helps prevent the translocation of harmful substances from the gut into the bloodstream. L. plantarum also plays a crucial role in reducing inflammation by modulating cytokine production, such as decreasing pro-inflammatory markers like IL-6 and TNF-α. Additionally, it influences lipid metabolism, contributing to cholesterol reduction. The bacterium increases the production of short-chain fatty acids (SCFAs), which are vital for gut health and systemic metabolic regulation. While not absorbed systemically, its effects are exerted locally within the gastrointestinal tract and indirectly through its modulation of host-microbe interactions and immune responses.
Side effects
Lactiplantibacillus plantarum is generally recognized as safe (GRAS) by regulatory agencies and is well-tolerated by most individuals. Common side effects, occurring in less than 5% of users, are typically mild gastrointestinal symptoms such as transient bloating or gas. Uncommon side effects, reported in 1-5% of cases, may include temporary diarrhea or constipation. Extremely rare instances of bacteremia (bacterial presence in the bloodstream) have been reported, primarily in severely immunocompromised individuals, highlighting a critical safety consideration. No significant drug interactions have been widely reported, but caution is advised when administering to immunocompromised patients due to the theoretical risk of systemic infection. Contraindications include severe immunodeficiency, recent major surgery, or critical illness. While generally safe for most adults, data on its use in pregnant or breastfeeding women are limited, and consultation with a healthcare professional is recommended for these populations.
Dosage
The recommended dosage for Lactiplantibacillus plantarum varies depending on the specific strain and the desired health outcome. A minimum effective dose typically ranges from 1–5 billion Colony Forming Units (CFU) per day. For most general health benefits, an optimal dosage range is between 5–10 billion CFU per day. Clinical trials have utilized doses up to 50 billion CFU per day without significant adverse effects, indicating a high safety margin. L. plantarum can be taken with or without food, though some evidence suggests that consumption with food may enhance the survival of the bacteria through the digestive tract. It is available in various forms, including capsules, powders, and within fermented foods. When choosing a supplement, it is crucial to ensure strain-specific labeling, as not all L. plantarum strains have identical effects. The bacterium is not systemically absorbed; its effects are localized within the gut. No specific cofactors are required for its efficacy, but its benefits may be enhanced when consumed alongside prebiotic fiber.
FAQs
Is strain specificity important for L. plantarum?
Yes, strain specificity is crucial. Different strains of L. plantarum can have varying effects and benefits, so it's important to choose a product with a strain that has been researched for your specific health concern.
Who should avoid taking L. plantarum?
While generally safe, individuals who are severely immunocompromised, have recently undergone major surgery, or are critically ill should avoid L. plantarum due to a very rare risk of systemic infection.
When is the best time to take L. plantarum?
L. plantarum can be taken at any time of day, with or without food. Some evidence suggests that taking it with food may improve the survival of the bacteria as it passes through the digestive system.
What kind of results can I expect and how quickly?
You can expect improvements in gastrointestinal comfort, oral health, and potentially modest reductions in cholesterol levels. Benefits are typically observed within 4 to 12 weeks of consistent daily supplementation.
Is L. plantarum a 'cure-all' for health issues?
No, L. plantarum is not a 'cure-all'. Its benefits are specific to certain health conditions and are dependent on the particular strain used. It should be seen as a supportive supplement, not a standalone treatment.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/38816672/ – This systematic review and meta-analysis, published in 2024, synthesized data from 18 studies to evaluate the effects of L. plantarum. It found significant improvements in periodontal health, reduction in abdominal pain, decreased C-reactive protein (CRP) levels, and positive impacts on lipid profiles, demonstrating the broad therapeutic potential of this probiotic.
- https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0178868 – This 2017 meta-analysis specifically investigated the impact of probiotic Lactobacillus species on lipid profiles. The study concluded that various Lactobacillus strains, including L. plantarum, significantly reduced total cholesterol and LDL cholesterol levels, supporting its role in cardiovascular health management.
- https://pubmed.ncbi.nlm.nih.gov/31816981/ – This systematic review and meta-analysis from 2019 focused on the specific strain L. plantarum 299v and its potential to improve iron absorption. While acknowledging some methodological variability, the review indicated a promising role for this strain in enhancing iron uptake, particularly relevant for iron deficiency.
Supplements Containing plantarum
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