Total Other Probiotics
Also known as: Lactobacillus, Bifidobacterium, Saccharomyces, good bacteria, beneficial microorganisms, Probiotics
Overview
Probiotics are live microorganisms, primarily bacteria and yeasts, that confer health benefits when consumed in adequate amounts. They are most commonly found in fermented foods like yogurt, kefir, and sauerkraut, but can also be taken as dietary supplements. Probiotics are defined in terms of their genus, species, subspecies, and strain, cataloged mainly under genera such as Lactobacillus and Bifidobacterium. Their health benefits include supporting gut health, managing gastrointestinal disorders, and potential alleviation of conditions like type 2 diabetes and atopic dermatitis. Efficacy can vary significantly depending on the specific strains and the individual's health status, with research showing mixed results mainly due to study variability and strain specificity.
Benefits
Probiotics have demonstrated several health benefits substantiated by research. Notably, a meta-analysis showed that probiotics improve glycaemic control in type 2 diabetes patients, with significant reductions in fasting blood glucose (-0.331 SMD) and HbA1c (-0.421 SMD). Additionally, they have been found to help with weight management, showing potential in reducing body weight and improving body composition in numerous adults, though results are strain-dependent. While some studies suggest benefits in reducing atopic dermatitis risk in children, findings are inconsistent, indicating the need for further research. Overall, probiotics may show moderate effects and are particularly beneficial for individuals with type 2 diabetes and those focused on weight loss.
How it works
Probiotics operate through multiple biological mechanisms. They inhibit pathogenic microorganisms, produce bioactive metabolites, and modulate immune responses. Specifically, they influence the gastrointestinal microbiota composition, improving gut barrier function and affecting immune cell activity. Probiotics must survive the harsh conditions of the stomach to effectively colonize the intestines, and this survival is essential for their beneficial properties. The interaction with gut microbiota aids in enhancing metabolic health and immune function.
Side effects
Probiotics are generally safe for most individuals, but they can cause mild gastrointestinal issues such as bloating and gas (frequency >5%). Rarely, serious side effects like systemic infections may occur, particularly in immunocompromised individuals (<1% risk). There are no commonly reported significant drug interactions, although caution is advised when combined with immunosuppressive medications. Probiotics are generally contraindicated in critically ill patients or those with compromised immunity. Pregnant women and infants are typically advised to consult healthcare providers before initiating probiotic supplements.
Dosage
For therapeutic purposes, the minimum effective dose of probiotics typically begins at 1 billion CFU per day, with optimal dosing recommendations ranging from 1 to 10 billion CFU daily for various applications. Some studies suggest doses up to 50 billion CFU may be used safely, though they may not yield additional benefits. To enhance survival through the gastrointestinal tract, probiotics are best taken with food. It's crucial to ensure that products list CFU at expiration to guarantee effectiveness.
FAQs
How should I store probiotics?
Probiotics should be stored in a cool, dry place, and some may require refrigeration to maintain viability.
Are probiotics safe for everyone?
Probiotics are generally safe; however, individuals who are immunocompromised should consult a healthcare provider before use.
When is the best time to take probiotics?
It's best to take probiotics with food to enhance their survival through the stomach.
What results can I expect from probiotics?
Results vary based on individual health conditions and the specific strains used; benefits may take weeks to manifest.
Do higher CFU counts mean better efficacy?
Not necessarily; higher CFU doesn't always correlate with better results. Effectiveness depends on strain and health condition.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/37415167/ – This systematic review evaluated 30 RCTs involving 1,827 patients with type 2 diabetes, highlighting significant improvements in glycaemic control parameters when using probiotics.
- https://pubmed.ncbi.nlm.nih.gov/38030409/ – In this meta-analysis of 200 trials with 12,603 adults, probiotics were found to contribute to reductions in body weight and improved composition, although effects varied by strain.
- https://pubmed.ncbi.nlm.nih.gov/38064222/ – This meta-analysis summarized various studies on infants and children, finding inconsistent evidence regarding the effectiveness of probiotics in reducing atopic dermatitis risk.
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