These living organisms have been linked to several beneficial effects for health, related to intestinal function and among others.
If you want to use probiotics to improve your health, it is important that you ensure which of the probiotic supplements mentioned below you can choose to obtain the results you want.
This article has a detailed look at the effects of probiotics, and provides recommendations for certain supplements that address some particular health problems.
What are probiotics?
At birth, our intestines acquire bacteria and later develop and diversify through a process called colonization.
Many of these bacteria are considered beneficial or "friendly". Its functions include: convert fiber into short chain fatty acids, synthesize certain vitamins and support the immune system.
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Taking probiotics can help increase the number of these friendly bacteria.
The formal definition of probiotics is: "living microorganisms, which when administered in adequate amounts provide a health benefit to the host".
That is, probiotics are microorganisms that provide beneficial effects when consumed in the right amounts.
Probiotics can be consumed in supplement form or in fermented foods such as sauerkraut, kefir and yogurt.
- They should not be confused with prebiotics, which are a type of fiber that serves as a food source for the bacteria that live in the colon.
- Summary: Probiotics are beneficial bacteria for health, found in the form of a supplement and in some foods. Taking probiotics can help increase the number of beneficial bacteria that reside in the intestine.
Learn more about "probiotic foods" in our article: 11 surprisingly healthy probiotic foods (scientifically confirmed).
Some probiotics may have specific benefits
- The intestinal microbiota, or intestinal flora, consists of a wide variety of bacteria.
- The exact composition is unique in each person.
- The colon contains billions of bacteria with more than 500 different species.
- The probiotics that have been found, which provide health benefits include several strains of: Bifidobacterium, Lactobacillus and Saccharomyces. Many probiotic supplements contain a combination of different strains in the same supplement.
Research has shown that some strains appear to be more effective than others in treating certain conditions.
Therefore, you are more likely to get better results when choosing probiotic supplements that have been shown to be effective for certain specific conditions.
In addition, it is important to consume probiotics in sufficient quantities.
Probiotics are typically measured in colony forming units (CFU). In general, it has been found in most studies that the higher the doses, the better results they produce.
However, some probiotics can be effective when doses of 1-2 billion CFU are delivered per day, while others may require at least 20 billion CFU to achieve the desired effects.
No adverse effects have been found from taking extremely high doses. One study gave participants up to 1.8 trillion CFU per day. However, it is expensive and does not seem to provide any additional benefit.
It is important to note that we still do not know everything about probiotics. Although research has expanded rapidly in recent years, much remains to be explored.
Summary: Different types of probiotic bacteria can provide health benefits. Integrating a good amount of the correct probiotic into the diet is important to achieve the desired effects.
Learn more about "the benefits of probiotics" in our article: 6 benefits of probiotics that have been demonstrated by science.
Probiotics that can help relieve constipation
Constipation is characterized by bowel movements that are bothersome, complicated and infrequent circulation. Everyone experiences constipation from time to time, but for some people it can become a chronic problem.
Chronic constipation is more common in the elderly and adults who spend a lot of time in bed under certain circumstances, although it can also occur in children.
In addition, some people with irritable bowel syndrome (IBS) experience persistent constipation as the main symptom. This is known as IBS of predominant constipation.
Conventional treatments usually include laxatives. However, in recent years, changes in eating habits and probiotic supplements have become increasingly popular treatments.
Several studies have shown that supplementation with certain probiotic strains can reduce constipation in both adults and children.
- In a study comparing probiotics and prebiotics in children with IBS, it was shown that the strain Bifidobacterium Lactis or B. lactis provides significant relief in terms of constipation.
- In addition, the group that was given probiotics experienced flatulence to a lesser extent, fullness and abdominal bulging after meals, compared to the group that was given prebiotics.
- Other probiotics that can improve constipation include: B. longum, S. cerevisiae and a combination of L. acidophilus, L. reuteri, L. plantarum, L. rhamnosus and B. animalis.
- Summary: Several probiotic strains have been shown to provide relief in constipation in children and adults when taken alone or together.
Learn more about "foods to relieve constipation" in our article: 14 Healthy Foods That Help With Constipation.
Probiotics that are effective against diarrhea.
Diarrhea is defined as both loose and fluid bowel movements that occur more often than normal.
It is usually short-lived, but it can become chronic in some people.
It has been found that probiotics reduce the frequency of stool in diarrhea related to the infection that occurs due to food poisoning and gastroenteritis, commonly known as "stomach flu".
A large review of 34 studies found that probiotics reduced the risk of diarrhea caused by several causes by 34%.
Effective strains included Lactobacillus rhamnosus GG, Lactobacillus acidophilus and Lactobacillus bulgaricus.
The use of antibiotics is another common cause of diarrhea. When the antibiotic kills the harmful bacteria that cause the infection, the beneficial bacteria are destroyed as well. The change in bacterial balance can lead to inflammation and diarrhea.
Studies in children and adults have shown that taking probiotics can help reduce diarrhea caused by antibiotic therapy.
A large review of 82 controlled studies found that taking probiotic supplements reduced the risk of developing diarrhea associated with antibiotics by 42%. However, the most effective probiotic strains were not discussed.
While some people with IBS struggle with constipation, others experience frequent situations of diarrhea, which is known as IBS of predominant diarrhea.
Research suggests that certain probiotics appear to be especially effective for IBD of predominant diarrhea, including B. coagulans, S. boulardii and a combination of several strains of Lactobacillus and Bifidobacterium.
However, one study found no significant improvement in diarrhea among patients with IBS treated with S. boulardii.
Summary: It has been shown that probiotic therapy helps reduce the severity and frequency of diarrhea related to infection, the use of antibiotics and IBS, among other causes.
Probiotics that can improve the symptoms of IBS
Sometimes the main symptoms of IBS are not related to the consistency or frequency of stool. On the other hand, some people experience bloating, gas, nausea and lower abdominal pain on a regular basis.
A review of 19 studies found that although some people reported improvement in IBS symptoms while taking probiotics, the results varied among individuals. The researchers could not determine which probiotics were more effective.
In addition, because the symptoms of IBS are so diverse, sometimes one symptom improves, while others do not.
For example, a study in people with IBS with predominant constipation found that although S. cerevisiae improved constipation, but did not have much effect on abdominal pain or discomfort.
In another study, participants with IBS with predominant diarrhea were given a supplement known as VSL # 3 (it is a medical food that is used as a probiotic), which contains strains of Lactobacillus, Bifidobacterium and Streptococcus.
The frequency and consistency of the bowel movement did not improve, but the symptoms in terms of swelling did improve.
Another study found significant reductions in pain and swelling during treatment with VSL # 3. Researchers believe that probiotics led to an increase in melatonin, a hormone that participates in digestive function.
Summary: It has been shown that certain probiotics help relieve bloating, abdominal pain and other symptoms of irritable bowel syndrome. However, taking probiotic supplements can not improve all the symptoms.
Learn more about "Irritable Bowel Syndrome" in our article: 9 Signs and Symptoms of Irritable Bowel Syndrome-IBS.
Probiotics that can help you lose weight
There is increasing evidence that the balance of bacteria in the intestine can profoundly affect body weight.
Some studies suggest that taking probiotic supplements can be useful for losing weight and a healthier body composition.
Studies in animals and humans have found that certain bacterial strains can lower the amount of fat and calories the intestine absorbs, promote a healthy balance of intestinal bacteria and reduce weight and fat in the abdomen.
According to an analysis in 2014 of several studies, probiotics that appeared to be effective for weight loss include: Lactobacillus gasseri, Lactobacillus rhamnosus and the combination of Lactobacillus rhamnosus and Bifidobacterium lactis.
In one study, obese men who took L. gasseri for 12 weeks experienced significant reductions in body weight and body fat, including up to an 8.5% decrease in abdominal fat. In contrast, the placebo group had very few notable changes in body weight or body fat.
In another study, obese women who took L. rhamnosus for three weeks lost twice as much weight as those who received a placebo.
In addition, they continued to lose weight during the maintenance phase of the study, while the placebo group gained weight.
Taking probiotic supplements can also help limit weight gain during a high calorie intake.
In a four-week study, thin young men ate 1,000 excess calories per day. Those who took the probiotic formulation VSL # 3 gained less weight than the control group.
However, because the results of some studies have not been impressive, the researchers feel that there is not yet enough evidence at this time to draw firm conclusions about the benefits of probiotics for weight loss.
Summary: The results of several studies suggest that certain probiotics can promote fat loss in obese subjects. However, more research is needed.
Learn more about "effective ways to lose weight" in our article: How to lose weight in 3 steps (without spending money).
Probiotics to support brain health
There is a strong connection between the intestine and brain health.
The bacteria in the colon digest and ferment the fiber in short chain fatty acids that nourish the intestine. Research has shown that these compounds can also benefit the brain and the nervous system.
A review of 38 studies on animals and humans found that several probiotics helped improve the symptoms of anxiety, depression, autism, obsessive-compulsive disorder and poor memory.
The strains most commonly used in these studies were: Bifidobacterium longum, Bifidobacterium breve, Bifidobacterium infantis, Lactobacillus helveticus and Lactobacillus rhamnosus.
Probiotics seem to be effective both for anxiety in general and for anxiety related to specific causes.
One study found that when patients with throat cancer took probiotics for two weeks before surgery, they had lower levels of stress hormones in the blood and their anxiety decreased by 48%.
In other studies, probiotics have been shown to improve general mood and reduce sadness in healthy individuals and people with chronic fatigue syndrome.
Taking probiotic supplements also seems to help people struggling with depression, including those with a major depressive disorder.
An eight-week study in patients with major depression, those who took L. acidophilus, L. casei and B. bifidum had a significant decrease in depression levels.
Moreover, they experienced reductions in insulin levels and inflammatory markers.
Summary: The brain and intestinal health are strongly connected. Taking certain probiotics can promote better mental health by reducing anxiety, sadness, depression and other symptoms.
Learn more about "brain health" in our article: 5 nutrients for the brain that are only available in meat, fish and eggs.
Probiotics that can improve heart health
Taking probiotics can help reduce the risk of heart disease.
Several studies have found that certain bacteria in yogurt or probiotic supplements can lead to favorable changes in the indicators of cardiac health.
These include a decrease in LDL (low density lipoprotein) or "bad" cholesterol and an increase in LAD (high density lipoprotein) or "good" cholesterol.
Specific bacterial strains that appear to be effective in reducing cholesterol levels include: Lactobacillus acidophilus, Bifidobacterium longum and Lactobacillus reuteri.
An analysis of 14 studies found that probiotics led to an acceptable reduction in LDL cholesterol, a slight increase in HDL, and in addition, a decrease in triglycerides.
There are probably several processes responsible for these positive effects on LDL cholesterol, including changes in the metabolism of fats and decreased absorption of cholesterol in the intestine.
Probiotics can also help lower blood pressure.
A review of nine controlled studies found a moderate reduction in blood pressure among those who took probiotics. However, only the treatment of more than eight weeks at doses exceeding 10 billion CFU per day had significant effects.
Summary: Taking certain probiotic supplements can help lower LDL cholesterol, increase LDL cholesterol, and lower blood pressure.
Learn more about "ways to lower blood pressure naturally" in our article: 15 natural ways to lower blood pressure.
Probiotics to increase immunity
Studies suggest that taking probiotic supplements can change the balance of intestinal bacteria in a way that increases the body's defenses against allergies, infections and cancer.
It should be noted that the effective strains are: Lactobacillus GG, Lactobacillus crispatus, Lactobacillus gasseri, Bifidobacterium bifidum and Bifidobacterium longum.
These types of bacteria seem to reduce the risk of respiratory diseases and eczema in children, as well as infections in the urinary tract in adult women.
In addition, probiotics have been shown to reduce inflammation, a known risk factor for many diseases.
In one study, older adults consumed a mixture of Lactobacillus gasseri, Bifidobacterium bifidum and Bifidobacterium longum or a placebo for three weeks each.
After taking probiotic supplements, their inflammatory markers decreased, anti-inflammatory markers increased and intestinal bacterial balances became more similar to the type of balance seen in healthy young people.
Some probiotics can also help prevent gingivitis, or infection of the gums.
A 14-day study looked at adults who refrained from brushing and flossing while being treated with Lactobacillus brevis or a placebo.
Gingivitis progressed more rapidly in the placebo group, suggesting that probiotics helped protect against infection.
Summary: Taking probiotics can help strengthen the immune system and help reduce the risk of infection and disease.
Probiotics for general health
In addition to promoting symptoms or specific disease conditions, you can also take probiotics to promote overall health.
A recent study in healthy adults showed that taking Bifidobacterium bifidum for four weeks helped increase production of short-chain beneficial fatty acids.
There is also some evidence to suggest that probiotics can promote better aging by reducing the inflammation that normally occurs as you get older.
Of course, it is important to make sure that you are consuming a healthy diet and also practice other favorable behaviors for your health. Nor can probiotics be expected to provide all the benefits.
In addition, although probiotics are safe for most people, they can cause harm to people who are seriously ill or who have compromised immune systems, including those with HIV or AIDS.
Summary: Probiotics can help maintain well-being in healthy people. However, taking probiotic supplements can be dangerous for people who are very sick or have compromised immune systems.
Learn more about "the ways in which probiotics help your health" in our article: 9 Ways Lactobacillus Acidophilus Can Benefit Your Health.
In conclusion
Having a healthy intestinal microbiota is extremely important.
Although research is still emerging, probiotics seem to provide beneficial effects for a number of different conditions and can also improve overall health.
Taking the right kind of probiotics can help treat specific health problems, and improve overall quality of life.