Introduction

Probiotics, defined by the International Scientific Association for Probiotics and Prebiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host,” are gaining widespread attention. These beneficial microorganisms, which include bacteria and yeasts, naturally occur in fermented foods, can be added to various food products, and are available as dietary supplements. However, not all products marketed as probiotics deliver proven health benefits.

Unlike probiotics, prebiotics are complex carbohydrates such as inulin and fructooligosaccharides that nourish the gut microbiota. When combined with probiotics, these products are referred to as synbiotics. It’s essential to differentiate probiotics from dead microorganisms or microbial by-products, as only live microorganisms qualify as true probiotics.

The Science of Probiotic Strains

Probiotics are identified by their specific strains, which include the genus, species, subspecies (if applicable), and strain designation (e.g., Lactobacillus rhamnosus GG). The most commonly used genera in probiotic products are:

• Lactobacillus
• Bifidobacterium
• Saccharomyces
• Streptococcus
• Enterococcus
• Escherichia
• Bacillus

Each strain provides unique benefits, influencing gut health and even overall wellness. For example, Lactobacillus strains support digestion, while Bifidobacterium strains play a vital role in immune function.

How Probiotics Work

The human gut hosts a complex ecosystem of microorganisms, known as the gut microbiota. Probiotics work by:

• Supporting gut flora: Probiotics help balance the intestinal microbiota, which may reduce harmful pathogens and improve digestion.
• Producing beneficial compounds: Certain strains generate bioactive metabolites like short-chain fatty acids, which lower colon pH and promote gut health.
• Enhancing immunity: Some probiotics modulate the immune system, improving resistance to infections.

The impact of probiotics can be highly specific to the strain and dosage used, making tailored recommendations essential for achieving desired health outcomes.

Natural Sources of Probiotics

Probiotics can be consumed through food and supplements:

• Fermented Foods: Yogurt, kimchi, miso, sauerkraut, and kefir are rich in live cultures. However, not all fermented products, such as commercial pickles, retain live microorganisms after processing.
• Supplements: Available in capsules, powders, or liquids, these products often contain mixed strains, providing flexibility in targeting specific health conditions.

Your health with probiotics

Research on the possible benefits of using probiotics is constantly being renewed, and we now list some of them in treatment or prevention.

Hypercholesterolemia

High levels of LDL cholesterol (the “bad cholesterol”) increase the risk of cardiovascular disease. Studies suggest that probiotics may help reduce cholesterol, especially when used for prolonged periods (more than 8 weeks). Benefits have been observed with strains such as:

Lactobacillus acidophilus

Mixtures of Lactobacillus and Bifidobacterium lactis
However, the evidence is not unanimous, and some studies show benefits only in people with high cholesterol levels.

Obesity

The gut microbiota influences metabolism and energy storage, but its impact on body weight is still controversial. Research suggests that:

Some probiotic strains, such as Lactobacillus gasseri, may help reduce visceral fat.
The effects may vary depending on factors such as age, sex and initial weight.
Although there are positive results, the benefits in weight loss are generally small and of limited clinical relevance.

Safety Considerations

Probiotics are generally safe for healthy people, but they can cause mild side effects, such as gas. However, in vulnerable populations, such as premature babies or immunocompromised individuals, use should be done with caution. The FDA has warned of risks in specific cases, highlighting the need for further studies on safety in at-risk groups.

Choosing the Right Probiotic

Probiotic effectiveness depends on the strain, dose, and ability to survive stomach acid to reach the intestines. Look for products labeled with colony-forming units (CFUs) that indicate viable cell counts at the end of the product’s shelf life, ensuring potency.

Safety Considerations

While probiotics are generally safe, individuals with compromised immune systems should consult healthcare professionals before use. Proper selection and adherence to clinically tested strains are key to reaping maximum benefits.

Conclusion

Probiotics offer promising health benefits, from aiding digestion to boosting immunity. By selecting the right strains and dosages, individuals can unlock the potential of these powerful microorganisms, whether used alone or in products that can provide benefits not only to digestion or immunity, but to other areas of the body, such as Nagano Tonic, which can stimulate your body to increase your metabolism.

Reference: National Institute Of Health.