Probiotics For Cognitive Health
The gut-brain axis or what is also known as enteric nervous system is a bidirectional communication in the body between the microbes in our gut and our neurons in our brain.
Science has revealed that 90% of serotonin, dopamine and 50% of noradrenaline, and the production of GABA is all manufactured in the gut. These important neurotransmitters and hormones directly influence cognition, thinking, memory and most importantly, mood elevation.
Adding in probiotics naturally supports the production of these neurotransmitters to the brain which benefits overall cognitive health.
We also know that neurodegenerative diseases are heavily linked to glucose imbalance and gut inflammation. Supporting a healthy gut may in turn prevent the evolution of neurodegenerative diseases such as Alzheimer’s and Dementia.
Resistance To Pancreatic Juice
All the tested strains are sensitive to artificial and human pancreatic juice depending on time contact while bifidobacterium strains were found in the study by Del Piano to be more sensitive than LAB strains in particular at higher time contact. No significant difference reported between sensitivity to simulated and human pancreatic juice was reported. Artificial pancreatic fluid is recommended as a standardized, easier, and less costly procedure to test probiotics activity . The prolonged exposures to acid stress is suggested to improve the stability of probiotic strains in the human gut indicating strategy for the production of robust probiotic strains .
Probiotics For Weight Loss
Probiotics are able to help assist in healthy weight management.
Studies have shown when Firmicutes bacteriathe main phyla of bacteriaare overgrown, there is an increase in body weight and metabolic dysfunction occurs.
Firmicutes bacteria increase intestinal inflammation and cause a greater energy extraction from food.
Further, unhealthy and over-processed foods feed Firmicutes tying in the importance of a diet rich in whole foods for a healthy microbiome.
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What Are Prebiotics And Synbiotics
The prebiotic comes before and helps the probiotic, and then the two can combine to have a synergistic effect, known as synbiotics. A prebiotic is actually a nondigestible carbohydrate that acts as food for the probiotics and bacteria in your gut. The definition of the effect of prebiotics is the selective stimulation of growth and/or activity of one or a limited number of microbial genus/species in the gut microbiota that confer health benefits to the host. The health benefits have been suggested to include acting as a remedy for gastrointestinal complications such as enteritis, constipation, and irritable bowel disease prevention and treatment of various cancers decreasing allergic inflammation treatment of nonalcoholic fatty liver disease , and fighting immune deficiency diseases. There has also been research showing that the dietary intake of particular food products with a prebiotic effect has been shown, especially in adolescents, but also tentatively in postmenopausal women, to increase calcium absorption as well as bone calcium accretion and bone mineral density. The benefits for obesity and type 2 diabetes are growing as recent data, both from experimental models and from human studies, have shown particular food products with prebiotics have influences on energy homeostasis, satiety regulation, and body weight gain.
When To Consider A Probiotic Supplement
While food manufacturers arent required to list the amount and of which probiotics are in the food product, neither are supplement companies. Its important that while the number of probiotics and amount of strains can seem beneficial, more isnt necessarily better in this case. The 5 most important probiotic strains that we recommend looking for when shopping for a probiotic supplement are Lactobacillus, Bifidobacterium, and some strains of Streptococcus and Bacillus.
We recommend looking for a probiotic supplement that has 3-10 billion Colony Forming Units and to stay away from products that do not contain high amounts of quality probiotic strains, such as the ones we talked about above.
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Common Species And Strains In Probiotics
Of course, there are many species within the Bifidobacteria and Lactobacillus genera and many different strains within those species. Researchers have yet to identify every single probiotic strain out there , but that number currently is almost at 8,000. Even though some bacterial strains may always remain a mystery, there are some have a long history of good research and clinical use. These include:
Bifidobacterium lactis HN019: shown to promote regularity and provide relief from constipation.*
Bifidobacterium animalis DN-173 010 : may shorten colon transit time, which can promote regularity and alleviate constipation.*
Bifidobacterium longum BB536: promotes bacterial balance and homeostasis in the gut, which supports the immune system and alleviates digestive issues.*
Bifidobacterium lactis UABla-12 andLactobacillus acidophilus DDS-1: can improve abdominal pain and reduce the severity of other symptoms, like bloating, in adults with irritable bowel syndrome.*
Lactobacillus casei Shirota and Bifidobacterium lactis DN-173010: might increase stool frequency and improve stool consistency, which can help improve constipation and promote bowel regularity.*
Lactobacillus rhamnosus GR-1 and Lactobacillus fermentum RC-14: can help restore normal vaginal flora and reduce the risk of bacterial and yeast vaginal infections.*
Lactobacillus rhamnosus JB-1: positively affects GABA, a neurotransmitter in the brain, and may reduce stress-related symptoms.*
How Safe Are Probiotics
Because microbes used as probiotics already exist naturally in your body, probiotic foods and supplements are generally considered safe. They may trigger allergic reactions, and may also cause mild stomach upset, diarrhea, or flatulence and bloating for the first few days after starting to take them.
There are certain people who need to use caution when using probiotic supplements. There is a risk of infection in some people. These people include those who have:
- A weakened immune system .
- A critical illness.
Caution should also be used when giving probiotics to very sick infants.
Always talk to your healthcare provider before starting a probiotic supplement.
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Category : Lactobacillusand Bifidobacterium Probiotic Blends
This category of probiotics is the most well-researched, with over 500 clinical trials. These live microorganisms are also known as lactic-acid producing probiotic bacteria. They typically do not colonize you, but do improve your health.
This category of probiotics usually contains a blend of various Lactobacillus species and Bifidobacterium species.
- Most Lactobacilli species are transient but important There are over a hundred species.
- Bifidobacterium typically reside in the large intestine There are over thirty species.
Examples of Type 1 Probiotic Strains
In other words, Saccharomyces boulardii helps fight the bad bugs.
Although S. boulardii does not appear to colonize the gut, Trusted SourcePubMedGo to source it has shown some pretty impressive results, including the ability to correct dysbiosis . Trusted SourcePubMedGo to source
Relevance Of In Vitro Research To Support Strains Stratification For Effective Personalized Probiotic Interventions
Intestinal microbial population largely represented by Bacteroidetes and Firmicutes, has been proven to impact on human health and maintaining homeostasis .
The definition of a probiotic as live microorganisms which when administered in adequate amounts confer a health benefit on the host was determined by Food and Agriculture Organization of the United Nations and the World Health Organization in 2001 and confirmed in 2014 by the International Scientific Association for Probiotics and Prebiotics experts and later remain unchanged being agreed in the broad expert communities. Probiotics have tremendous potential to develop healthy diets and integrated approach for immunity-related disease treatment and prevention and are effective actors in the gut and in distant sites with strong potential for applications in personalized medicine and nutrition . Modification of the gut microbiota in chronic diseases and metabolic syndrome is among the leading tasks of microbiome research and needs for clinical use of probiotics .
However, evidence-supported knowledge on probiotics contribution to disease pathophysiology and applicability to clinical care is not yet sufficient , excluding very few aspects. Thus, in cases of antibiotic- and Clostridium difficile-associated diarrhea and respiratory tract infections, the effects of probiotics are considered evidence-based .
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Can I Get Probiotics From Food
You can absolutely increase beneficial microbes in your body from the foods you eat. Certain foods have probiotics in them and can benefit the health of your microbiome.
These foods can be introduced into your diet at any point of the day. You may even be regularly eating them now and not realize that they contain probiotics. You will want to check the food label for live and active cultures. A few suggestions for just some of the probiotic-rich foods you can add to your diet and some times to try them include:
For breakfast, try:
Probiotic supplements may be combined with a prebiotic. Prebiotics are complex carbohydrates that feed the microorganisms in your gut. Basically, prebiotics are the food source for the good bacteria. They help feed the good bacteria and keep it healthy. Prebiotics include inulin, pectin and resistant starches.
When you have a supplement that combines a probiotic and prebiotic, its called a synbiotic.
The Best Strains Of Probiotics
16 min. read
Dr. David Williams
Understanding the benefits of various strains of probiotics and how they affect digestive health is essential in order to properly evaluate which probiotic supplement is best for you.
This table identifies a number of common probiotic species and the benefits they confer. Refer to it as you weigh the pros and cons of different products.
Bacillus bacteria are rod-shaped, spore-bearing bacteria that produce lactic acid Because it is a spore-bearing bacterium, it is highly resistant to heat, moisture, and light, making it highly resistant to stomach acid, and readily colonizes in the small intestine. Bacillus also resides in the body longer than other bacteria and is excreted slowly.
|Strain Name||What Itâs Good For|
|B. coagulans||B. coagulans, like other lactic acidâproducing bacteria, produces enzymes that assist in the digestion of lactose. It also improves the bodyâs ability to use calcium, phosphorus, and iron, and stimulates both gastric juices and gastric motility.This strain also supports vaginal health in women. One study shows that women who took B. coagulans daily saw improvements in their vaginal pH level, with 91 percent of reporting relief from vaginal discomfort.||
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Which Probiotics Species Are Best
Its difficult for IBS researchers to pinpoint just how effective probiotics are.
This is due to differences in study design, patient populations, probiotics strains and dosages used of previous clinical trials.
Generally speaking, there is emerging evidence that probiotics help to improve overall symptom response and quality of life compared to taking a dummy pill over an 8-10 week period. This goes for all type of IBS .
However, they appear less effective for specifically treating abdominal pain, excessive gas and bloating .
At the 2015 Yale University workshop, two particular probiotic varieties were identified as the best options for IBS :
- Bifantis : a group of bacteria that normally live in the intestines, but specifically the strain 35624. Its reported many people are missing this strain from their gut
- VSL#3: a probiotic mixture of eight strains .
As you can see in the the table here, the strains Lactobacillus plantarum 299V and Bifidobacterium animalis were also rated, although not as highly.
A list of probiotic strains rated for effectiveness in IBS at the 2011 and 2015 Yale University Workshops. Click to enlarge.
Note that recommendations are given as A, B or C ratings. None of the probiotic recommendations for IBS are rated A because more studies are needed first.
Summary: In 2011 Yale university rated Bifidobacterium infantis and VSL#3 as the best probiotics for IBS. Lactobacillus plantarum and Bifidobacterium animalis may also be useful.
Probiotics For Heart Health
When it comes to healthy cardiovascular function, the microbiome plays a pivotal role in healthy cholesterol and blood sugar levels.
New research is emerging that the bacteria that lives within the gut have the ability to influence metabolic function via the trimethylamine N-oxide pathway .
The TMAO pathway is a molecule thats synthesised by the gut microbes from choline, betaine and carnitine .
Elevated TMAO levels are a marker of increased risk for major cardiovascular events such as heart attack and stroke, linking gut microbial function and cardiovascular health .
Adding in probiotics for men can help relieve these symptoms, improving nutrient absorption, energy, recovery and modulate inflammation and support healthy immune function.
Its important to mention that probiotics need to exist alongside a prebiotic rich diet.
Many prebiotic food sources come from plants vegetables, fruits, legumes, wholegrains, nuts and seeds.
Therefore, consuming more plant foods is how were able to ensure the survivability and colonisation of beneficial probiotics and improvements in gut health, fertility, libido, immunity, cardiovascular and cognitive function.
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What Type Of Probiotic Is Best
We wish there was a quick and easy response to this question, but choosing the best probiotic product for your digestive tract is determined by your unique conditions. As we said earlier, there are millions of bacteria in our bodies, and most of them are located in the gut. These bacteria make up your gut flora . To learn more about how to restore healthy gut flora, visit our blog. Your gut flora begins before birth and changes throughout your life because of diet, lifestyle, and other environmental influences, so beneficial bacteria will differ from person to person.
Because we are unique individuals, the impacts outside sources have on our bodies vary greatly. Probiotics are one of the ways we can potentially relieve conditions affecting our bodies, but finding the right genus, species, and strain is important in relieving your condition. Here is a list of physical conditions and which strains of probiotics have been proven to help certain types of people:
1. Irritable Bowel Syndrome constipation
A combination of Lactobacillus acidophilus PBS066, Lactobacillus reuteri PBS072, and Lactobacillus plantarum PBS067, Lactobacillus rhamnosus LRH020, and Bifidobacterium animalis subsp. Lactis BL050 have shown to help constipation relief in children.13 The results of these strains can be less belching, abdominal fullness, and bloating.
3. Stress, Mood, and Mental Conditions
Probiotics For Males And Females
The effects of probiotics may be different in males and females.
In a 2014 study, researchers gave males and females with obesityLactobacillus rhamnosus. The results suggested that females lost weight and fat during the trial, and that they maintained the loss after study completion. The males in the study, however, did not.
A different study in people with Salmonella infection suggested that the effects of taking Lactobacillus plantarum varied according to sex. Although the study authors saw little evidence that this probiotic can treat Salmonella, they noted how males and females experienced the symptoms and clearance of the infection differently.
Scientists need to conduct more studies to establish whether or not probiotic therapy should be different depending on a persons sex.
shows that people with obesity have lower bacterial diversity.
A small 2019 study found that people following a low calorie diet for 15 weeks had changes in their gut bacteria. They also had a reduction in bacteria associated with atherosclerosis, which occurs when the arteries become clogged with plaque.
The links between weight and gut bacteria could indicate that probiotics may be able to support weight loss.
Some suggest that supplementation with synbiotics, using strains such as Lactobacillus gasseri, cause weight reduction in large independent studies. Adding certain fibers may increase these effects.
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Should You Start Eating Probiotics
Russian microbiologist Elie Metchnikoff was the first to associate the large amounts of fermented dairy products with the good health and longevity of Bulgarians back in 1907. He proposed that the acid-producing organisms in fermented dairy products could prevent what he called “fouling” in the large intestine. He believed if eaten regularly, these foods could lead to a longer, healthier life. One version of the Old Testament even attributes Abraham’s long life 175 years to the “consumption of sour milk.” Fermented milk products may have also been used to treat illnesses of the digestive tract during Roman times.
The scientific community agrees that there are potential health benefits to eating foods with probiotics. However, more research is needed to solidify the claims. The best we can say right now is they won’t hurt and may help.
Remember that dietary supplements are not tested by the U.S. Food and Drug Administration like medications. And the probiotic strains in the supplements may not be specific for the condition you’re looking to treat. You may want to consult with a practitioner, like a registered dietitian, who is familiar with probiotics. Always tell your physician what you are doing that may affect your health.
Which Probiotics Should You Add To Your Diet
Probiotics are commonly found in food. They are also available in dietary supplements.
Food. Many foods have good bacteria. However, these bacteria dont always survive strong stomach acids and may not be able to add to gut health. Other foods have probiotic strains that can survive the digestion process and successfully reach the gut.
Whether a food truly has beneficial probiotics depends on three things: the levels of good bacteria contained when eaten, whether the good bacteria can survive passage through the stomach, and whether those strains of bacteria are able to support your health.
These are a few foods that provide a good source of probiotics:
- dried beans and other legumes
- green bananas
Dietary supplements. Probiotics are also available as capsules, powders, liquids, and more. The wide variety of available products can make it difficult to determine which ones offer health benefits based on science.
Some of the best probiotic strains for health include:
Lactobacillus acidophilus. Lactobacillus acidophilus balances potentially harmful bacteria that can otherwise grow in your gut due to illness or antibiotics.
Lactobacillus fermentum. Lactobacillus fermentum strengthens your immune system and prevents gastrointestinal and upper respiratory infections.
Lactobacillus plantarum. Lactobacillus plantarum stimulates your digestive system, fights off disease-causing bacteria, and helps your body produce vitamins.
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