Listen to this article on Spotify, or watch it on YouTube.
Have you considered the role of your gut bacteria in the battle against the bulge? Recent studies suggest that the trillions of bacteria residing in our gut may play a critical role in regulating our weight.
Enter probiotics, the “good” bacteria that have taken the health world by storm. While the science behind probiotics for weight loss is still evolving, there is a growing body of evidence that suggests certain strains may help in shedding those extra pounds.
In this blog post, we delve into the world of gut bacteria and obesity, explore the link between probiotics and weight loss, and examine the strains that have been best studied for supporting weight loss.
Gut bacteria and obesity
Recent research has shown that there is a complex relationship between gut bacteria and obesity. The gut microbiota, which refers to the trillions of bacteria that live in our intestines, plays an important role in regulating our metabolism and influencing our immune system.
One of the ways in which gut bacteria can affect obesity is through their influence on the production of hormones and other signaling molecules that regulate appetite and satiety. For example, some bacteria produce short-chain fatty acids, which can signal to the brain that we are full and suppress our appetite.
Gut bacteria can also influence the absorption and storage of calories from the food we eat. Some studies have shown that people with obesity have different gut microbiota composition than people with normal weight, with a lower abundance of certain types of bacteria associated with metabolic health.
There is also evidence that changes in the gut microbiota can contribute to the development of insulin resistance, a condition in which the body’s cells become less responsive to the hormone insulin, leading to high blood sugar levels and an increased risk of type 2 diabetes.
Overall, the research suggests that the gut microbiota plays an important role in the regulation of metabolism and body weight, and that interventions aimed at modifying the gut microbiota, such as probiotics or fecal microbiota transplantation, may have potential as a treatment for obesity and related metabolic disorders.
How probiotics help weight loss
Probiotics are a type of good bacteria, and there’s some evidence that certain probiotics strains are related to obesity, and might help with weight loss. Here are some of the ways probiotics may help with weight loss:
- Reducing calorie absorption: Some probiotics can reduce the absorption of dietary fat and increase the excretion of fat in feces, resulting in a lower calorie intake and weight loss.
- Improving gut barrier function: Probiotics can strengthen the gut barrier, preventing harmful substances and toxins from entering the bloodstream. This can help reduce inflammation, which is linked to obesity and metabolic disorders.
- Regulating appetite: Certain probiotics can regulate hormones that control appetite, such as ghrelin and leptin, resulting in reduced hunger and fewer cravings for high-calorie foods.
- Enhancing metabolism: Probiotics can increase the production of short-chain fatty acids (SCFAs) in the gut, which can enhance metabolism and increase energy expenditure.
- Decreasing fat absorption: Probiotics can inhibit the absorption of dietary fat, which can reduce calorie intake and aid in weight loss.
- Decreasing sugar cravings: Probiotics can help decrease sugar cravings and reduce the risk of developing insulin resistance, which can lead to weight gain.
- Reducing inflammation: Chronic inflammation has been linked to obesity and metabolic disorders. Probiotics can reduce inflammation by modulating the immune response in the gut and other organs.
It’s important to note that many of these mechanisms have only been shown in animal models or in vitro, not directly in humans. So these benefits, despite showing some promise, are mostly theoretical.
How fast they work
It’s not going to be like suppressing your appetite so you eat less and start losing weight right away, kind of help.
It’s more like changing the way you metabolize nutrients so it reduces your risk of developing obesity, kind of help.
To put it in more practical terms, the type of benefits that probiotics typically impart, are beneath the surface and not easy to see right away. They often take effect much slower than most people will be able to notice.
So while a lot of research has associated certain bacteria in our intestines to all kinds of medical issues, from cancer, to dementia, to obesity, these associations are generally made with the understanding that if these bacteria are beneficial, it would likely have to be years of these bacteria acting on the body to possibly provide some benefit.
For example, we know that some probiotic bacteria help us to metabolize certain foods better and reduce inflammation, both things that are related to obesity.
But would taking additional healthy bacteria as a probiotic actually cause any noticeable weight loss?
Or is it just going to support your weight loss, but not really cause you to lose weight itself?
Of course both will be helpful, but just keep in mind that when some people say probiotics are helpful, they often mean the latter, even though some people might expect the former.
So you may be wondering if there are any probiotics that cause noticeable effects on weight loss, and there are, but most of them are going to fall into the “support” weight loss category.
Which probiotics help with weight loss?
Lactobacillus and weight loss
With that in mind, let’s take a look at a well researched group of probiotics known as Lactobacillus.
The strains found to most consistently cause weight loss was Lactobacillus gasseri. Even though the effect was typically small, and sometimes insignificant, this effect has been shown in humans, making it one of the few probiotics that has demonstrable evidence for weight loss.
The next few are Lactobacillus plantarum, Lactobacillus rhamnosus and Lactobacillus casei, all of which mostly caused improvements in obesity related measures like reducing inflammation or improving fat composition, but also found some weight loss when used with a proper diet.
However, these strains were often combined with other strains, so it can be hard to figure out how much effect the individual strain is having on health. Very likely, these strains only support dietary weight loss efforts, and may not have much effect when used by itself.
Some other less common strains of note were Lactobacillus amylovorus, Lactobacillus sakei, and Lactobacillus curvatus, all of which were studied for their potential to help with obesity. But not a lot of research is available on them and we unfortunately don’t have very clear evidence that it will be useful for humans.
Lactobacillus acidophilus, one of the most common strains of lactobacillus, does not seem to show any noticeable effects on weight by itself.
In fact, some research suggests it might cause weight gain, however a lot of the research mixes acidophilus with so many other probiotic strains it can be hard to suss out what effect, if any, it’s having on the body. If it is having beneficial effects on weight, it likely only supports a healthy metabolism.
Bifidobacterium and weight loss
Another highly researched group of probiotics is known as Bifidobacterium. No strain really stands out amongst the Bifidobacterium, and many of them likely only support healthy weight loss, rather than cause it.
Bifidobacterium breve and Bifidobacterium animalis ssp. lactis, or simply Bifidobacterium lactis seem to show up quite a lot in research. A lot of it is combined with other probiotics, and much of the research is only in mice, but some strains may be able to help improve fat composition and support weight loss.
Other strains like Bifidobacterium bifidum and Bifidobacterium longum also seem to support weight loss by improving obesity related measures like high cholesterol or inflammation, but likely don’t show any actual weight loss by themselves.
They’re also almost always used in combination with many other probiotics, making it difficult to determine if these particular strains are actually useful.
Other probiotics and weight loss
Other than probiotics in the lactobacillus and bifidobacterium groups, information about other probiotics are not quite as plentiful.
Some other probiotics of note are Akkermansia muciniphila, Pediococcus pentosaceus, Saccharomyces boulardii, and Bacteroides uniformis, all of which have interesting effects related to helping reduce obesity and potentially being useful for weight loss, but have yet to show any weight loss effects, especially in humans.
How to use probiotics for weight loss
So the vast majority of probiotic strains are supportive of healthy weight loss, meaning taking them without doing anything else is not likely going to have any effect on your weight.
However, using them while on a proper weight loss diet can help your metabolism and improve your gut health.
Will it increase the amount of weight you lose? It’s really hard to say, and most evidence would suggest that it probably doesn’t, at least not significantly.
However it could make it easier to maintain your weight, help you to lose weight a little faster, or improve other problems related to obesity like improving cholesterol levels or reducing inflammation, great things to have if you’re already following a healthy weight loss protocol.
But don’t expect it to have a significant impact on your actual weight. Even with Lactobacillus gasseri strains, the magnitude of weight lost is not very large, and you might not even notice it. Research studies on this specific probiotic show that people typically lost around 1 kg or about 2 and a half pounds in 12 weeks. That’s not very impressive.
Combining different strains might be more effective, regardless, make sure you have a good dose of any probiotic you plan to take for therapeutic purposes.
Probiotics are measured in Colony Forming Units, or CFU’s. One CFU basically means a single viable bacteria that is able to multiply itself and form a colony. So having 1 billion CFU’s means it has 1 billion bacteria that are able to form colonies.
Probiotics are typically measured in the billions of CFU per dose, and anything less may not even reach your gut, since oral probiotics need to bypass and survive your harsh stomach acid before getting into the intestines.
At the end of the day, make sure you set the proper expectations before you start spending a lot of money on probiotics for weight loss. Understand that probiotics can be a supportive tool for healthy weight loss, but are not likely going to be the “magic pill” that starts helping you to lose weight.
Probiotics in yogurt or kefir?
While many foods like yogurt, kefir, sauerkraut, kimchi, or kombucha contain some probiotics, the quantities and strains of probiotics within them are not likely to be sufficient or effective for weight loss.
First, the number of live and active cultures in commercial yogurts can vary widely, and some brands may not contain enough probiotics to confer significant health benefits. Additionally, as we can see, not all strains of probiotics have been shown to have an impact on weight loss or other health outcomes.
For example, the two strains of bacteria used to produce yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. However, there is no evidence to suggest that these strains are effective for weight loss whatsoever.
The other strains, such as Lactobacillus gasseri and Bifidobacterium lactis, have been shown to have potential weight loss benefits in some studies, but these strains are not often present in commercial yogurts or other fermented dairy products.
Furthermore, many commercial yogurts also contain added sugars or flavorings, which can offset any potential health benefits of the probiotics. Excessive sugar intake has been associated with numerous negative health outcomes, including weight gain and increased risk of chronic diseases such as type 2 diabetes and heart disease.
Top supplement choices
- L. gasseri (BNR17) – 1 cap / day
- L. gasseri (generic) – 1 cap / day
Learn more about
Citations
Abenavoli L, Scarpellini E, Colica C, et al. Gut Microbiota and Obesity: A Role for Probiotics. Nutrients. 2019;11(11):2690. Published 2019 Nov 7. doi:10.3390/nu11112690
Abuqwider JN, Mauriello G, Altamimi M. Akkermansia muciniphila, a New Generation of Beneficial Microbiota in Modulating Obesity: A Systematic Review. Microorganisms. 2021;9(5):1098. Published 2021 May 20. doi:10.3390/microorganisms9051098
Alard J, Cudennec B, Boutillier D, et al. Multiple Selection Criteria for Probiotic Strains with High Potential for Obesity Management. Nutrients. 2021;13(3):713. Published 2021 Feb 24. doi:10.3390/nu13030713
Al-Sheraji SH, Amin I, Azlan A, Manap MY, Hassan FA. Effects of Bifidobacterium longum BB536 on lipid profile and histopathological changes in hypercholesterolaemic rats. Benef Microbes. 2015;6(5):661-668. doi:10.3920/BM2014.0032
Álvarez-Arraño V, Martín-Peláez S. Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review. Nutrients. 2021;13(10):3627. Published 2021 Oct 17. doi:10.3390/nu13103627
Aoun A, Darwish F, Hamod N. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Prev Nutr Food Sci. 2020;25(2):113-123. doi:10.3746/pnf.2020.25.2.113
Bernini LJ, Simão AN, Alfieri DF, et al. Beneficial effects of Bifidobacterium lactis on lipid profile and cytokines in patients with metabolic syndrome: A randomized trial. Effects of probiotics on metabolic syndrome. Nutrition. 2016;32(6):716-719. doi:10.1016/j.nut.2015.11.001
Brusaferro A, Cozzali R, Orabona C, Biscarini A, Farinelli E, Cavalli E, Grohmann U, Principi N, Esposito S. Is It Time to Use Probiotics to Prevent or Treat Obesity? Nutrients. 2018 Nov 1;10(11):1613. doi: 10.3390/nu10111613. PMID: 30388851; PMCID: PMC6266556.
Cheng YC, Liu JR. Effect of Lactobacillus rhamnosus GG on Energy Metabolism, Leptin Resistance, and Gut Microbiota in Mice with Diet-Induced Obesity. Nutrients. 2020;12(9):2557. Published 2020 Aug 24. doi:10.3390/nu12092557
Choi IY, Kim J, Kim SH, Ban OH, Yang J, Park MK. Safety Evaluation of Bifidobacterium breve IDCC4401 Isolated from Infant Feces for Use as a Commercial Probiotic. J Microbiol Biotechnol. 2021;31(7):949-955. doi:10.4014/jmb.2103.03041
Crovesy L, Ostrowski M, Ferreira DMTP, Rosado EL, Soares-Mota M. Effect of Lactobacillus on body weight and body fat in overweight subjects: a systematic review of randomized controlled clinical trials. Int J Obes (Lond). 2017;41(11):1607-1614. doi:10.1038/ijo.2017.161
Elotmani F, Revol-Junelles AM, Assobhei O, Millière JB. Characterization of anti-Listeria monocytogenes bacteriocins from Enterococcus faecalis, Enterococcus faecium, and Lactococcus lactis strains isolated from Raïb, a Moroccan traditional fermented milk. Curr Microbiol. 2002;44(1):10-17. doi:10.1007/s00284-001-0067-8
Everard A, Matamoros S, Geurts L, Delzenne NM, Cani PD. Saccharomyces boulardii administration changes gut microbiota and reduces hepatic steatosis, low-grade inflammation, and fat mass in obese and type 2 diabetic db/db mice. mBio. 2014;5(3):e01011-e1014. Published 2014 Jun 10. doi:10.1128/mBio.01011-14
Gauffin Cano P, Santacruz A, Moya Á, Sanz Y. Bacteroides uniformis CECT 7771 ameliorates metabolic and immunological dysfunction in mice with high-fat-diet induced obesity. PLoS One. 2012;7(7):e41079. doi:10.1371/journal.pone.0041079
Guazzelli Marques C, de Piano Ganen A, Zaccaro de Barros A, Thomatieli Dos Santos RV, Dos Santos Quaresma MVL. Weight loss probiotic supplementation effect in overweight and obesity subjects: A review. Clin Nutr. 2020;39(3):694-704. doi:10.1016/j.clnu.2019.03.034
Hasani A, Ebrahimzadeh S, Hemmati F, Khabbaz A, Hasani A, Gholizadeh P. The role of Akkermansia muciniphila in obesity, diabetes and atherosclerosis. J Med Microbiol. 2021;70(10):10.1099/jmm.0.001435. doi:10.1099/jmm.0.001435
Higashikawa F, Noda M, Awaya T, et al. Antiobesity effect of Pediococcus pentosaceus LP28 on overweight subjects: a randomized, double-blind, placebo-controlled clinical trial. Eur J Clin Nutr. 2016;70(5):582-587. doi:10.1038/ejcn.2016.17
Jiang J, Yang B, Ross RP, et al. Comparative Genomics of Pediococcus pentosaceus Isolated From Different Niches Reveals Genetic Diversity in Carbohydrate Metabolism and Immune System. Front Microbiol. 2020;11:253. Published 2020 Feb 26. doi:10.3389/fmicb.2020.00253
Jung SP, Lee KM, Kang JH, Yun SI, Park HO, Moon Y, Kim JY. Effect of Lactobacillus gasseri BNR17 on Overweight and Obese Adults: A Randomized, Double-Blind Clinical Trial. Korean J Fam Med. 2013 Mar;34(2):80-9. doi: 10.4082/kjfm.2013.34.2.80. Epub 2013 Mar 20. PMID: 23560206; PMCID: PMC3611107.
Kadooka Y, Sato M, Ogawa A, et al. Effect of Lactobacillus gasseri SBT2055 in fermented milk on abdominal adiposity in adults in a randomised controlled trial. Br J Nutr. 2013;110(9):1696-1703. doi:10.1017/S0007114513001037
Kang JH, Yun SI, Park MH, Park JH, Jeong SY, Park HO. Anti-obesity effect of Lactobacillus gasseri BNR17 in high-sucrose diet-induced obese mice. PLoS One. 2013;8(1):e54617. doi:10.1371/journal.pone.0054617
Karimi G, Sabran MR, Jamaluddin R, Parvaneh K, Mohtarrudin N, Ahmad Z, Khazaai H, Khodavandi A. The anti-obesity effects of Lactobacillus casei strain Shirota versus Orlistat on high fat diet-induced obese rats. Food Nutr Res. 2015 Dec 22;59:29273. doi: 10.3402/fnr.v59.29273. PMID: 26699936; PMCID: PMC4689799.
Kim J, Yun JM, Kim MK, Kwon O, Cho B. Lactobacillus gasseri BNR17 Supplementation Reduces the Visceral Fat Accumulation and Waist Circumference in Obese Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Med Food. 2018;21(5):454-461. doi:10.1089/jmf.2017.3937
Kim M, Kim M, Kang M, et al. Effects of weight loss using supplementation with Lactobacillus strains on body fat and medium-chain acylcarnitines in overweight individuals. Food Funct. 2017;8(1):250-261. doi:10.1039/c6fo00993j
Kondo S, Xiao JZ, Satoh T, et al. Antiobesity effects of Bifidobacterium breve strain B-3 supplementation in a mouse model with high-fat diet-induced obesity. Biosci Biotechnol Biochem. 2010;74(8):1656-1661. doi:10.1271/bbb.100267
Lim S, Moon JH, Shin CM, Jeong D, Kim B. Effect of Lactobacillus sakei, a Probiotic Derived from Kimchi, on Body Fat in Koreans with Obesity: A Randomized Controlled Study. Endocrinol Metab (Seoul). 2020;35(2):425-434. doi:10.3803/EnM.2020.35.2.425
López-Almela I, Romaní-Pérez M, Bullich-Vilarrubias C, et al. Bacteroides uniformis combined with fiber amplifies metabolic and immune benefits in obese mice. Gut Microbes. 2021;13(1):1-20. doi:10.1080/19490976.2020.1865706
Ma L, Zheng A, Ni L, et al. Bifidobacterium animalis subsp. lactis lkm512 Attenuates Obesity-Associated Inflammation and Insulin Resistance Through the Modification of Gut Microbiota in High-Fat Diet-Induced Obese Mice. Mol Nutr Food Res. 2022;66(3):e2100639. doi:10.1002/mnfr.202100639
Mazloom K, Siddiqi I, Covasa M. Probiotics: How Effective Are They in the Fight against Obesity?. Nutrients. 2019;11(2):258. Published 2019 Jan 24. doi:10.3390/nu11020258
Mekkes MC, Weenen TC, Brummer RJ, Claassen E. The development of probiotic treatment in obesity: a review. Benef Microbes. 2014;5(1):19-28. doi:10.3920/BM2012.0069
Michael DR, Jack AA, Masetti G, et al. A randomised controlled study shows supplementation of overweight and obese adults with lactobacilli and bifidobacteria reduces bodyweight and improves well-being. Sci Rep. 2020;10(1):4183. Published 2020 Mar 6. doi:10.1038/s41598-020-60991-7
Michael DR, Davies TS, Jack AA, Masetti G, Marchesi JR, Wang D, Mullish BH, Plummer SF. Daily supplementation with the Lab4P probiotic consortium induces significant weight loss in overweight adults. Sci Rep. 2021 Jan 6;11(1):5. doi: 10.1038/s41598-020-78285-3. PMID: 33408364; PMCID: PMC7788077.
Million M, Angelakis E, Paul M, Armougom F, Leibovici L, Raoult D. Comparative meta-analysis of the effect of Lactobacillus species on weight gain in humans and animals. Microb Pathog. 2012;53(2):100-108. doi:10.1016/j.micpath.2012.05.007
Minami J, Iwabuchi N, Tanaka M, Yamauchi K, Xiao JZ, Abe F, Sakane N. Effects of Bifidobacterium breve B-3 on body fat reductions in pre-obese adults: a randomized, double-blind, placebo-controlled trial. Biosci Microbiota Food Health. 2018;37(3):67-75. doi: 10.12938/bmfh.18-001. Epub 2018 May 8. PMID: 30094122; PMCID: PMC6081611.
Minami J, Kondo S, Yanagisawa N, et al. Oral administration of Bifidobacterium breve B-3 modifies metabolic functions in adults with obese tendencies in a randomised controlled trial. J Nutr Sci. 2015;4:e17. Published 2015 May 4. doi:10.1017/jns.2015.5
Mo SJ, Lee K, Hong HJ, et al. Effects of Lactobacillus curvatus HY7601 and Lactobacillus plantarum KY1032 on Overweight and the Gut Microbiota in Humans: Randomized, Double-Blinded, Placebo-Controlled Clinical Trial. Nutrients. 2022;14(12):2484. Published 2022 Jun 15. doi:10.3390/nu14122484
Nagata S, Chiba Y, Wang C, Yamashiro Y. The effects of the Lactobacillus casei strain on obesity in children: a pilot study. Benef Microbes. 2017;8(4):535-543. doi:10.3920/BM2016.0170
Park S, Bae JH. Probiotics for weight loss: a systematic review and meta-analysis. Nutr Res. 2015;35(7):566-575. doi:10.1016/j.nutres.2015.05.008
Park SS, Lee YJ, Kang H, et al. Lactobacillus amylovorus KU4 ameliorates diet-induced obesity in mice by promoting adipose browning through PPARγ signaling. Sci Rep. 2019;9(1):20152. Published 2019 Dec 27. doi:10.1038/s41598-019-56817-w
Pedret A, Valls RM, Calderón-Pérez L, et al. Effects of daily consumption of the probiotic Bifidobacterium animalis subsp. lactis CECT 8145 on anthropometric adiposity biomarkers in abdominally obese subjects: a randomized controlled trial. Int J Obes (Lond). 2019;43(9):1863-1868. doi:10.1038/s41366-018-0220-0
Perna S, Ilyas Z, Giacosa A, Gasparri C, Peroni G, Faliva MA, Rigon C, Naso M, Riva A, Petrangolini G, A Redha A, Rondanelli M. Is Probiotic Supplementation Useful for the Management of Body Weight and Other Anthropometric Measures in Adults Affected by Overweight and Obesity with Metabolic Related Diseases? A Systematic Review and Meta-Analysis. Nutrients. 2021 Feb 19;13(2):666. doi: 10.3390/nu13020666. PMID: 33669580; PMCID: PMC7922558.
Rondanelli M, Miraglia N, Putignano P, Castagliuolo I, Brun P, Dall’Acqua S, Peroni G, Faliva MA, Naso M, Nichetti M, Infantino V, Perna S. Effects of 60-Day Saccharomyces boulardii and Superoxide Dismutase Supplementation on Body Composition, Hunger Sensation, Pro/Antioxidant Ratio, Inflammation and Hormonal Lipo-Metabolic Biomarkers in Obese Adults: A Double-Blind, Placebo-Controlled Trial. Nutrients. 2021 Jul 23;13(8):2512. doi: 10.3390/nu13082512. PMID: 34444671; PMCID: PMC8400582.
Sanchez M, Darimont C, Drapeau V, et al. Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. Br J Nutr. 2014;111(8):1507-1519. doi:10.1017/S0007114513003875
Schellekens H, Torres-Fuentes C, van de Wouw M, Long-Smith CM, Mitchell A, Strain C, Berding K, Bastiaanssen TFS, Rea K, Golubeva AV, Arboleya S, Verpaalen M, Pusceddu MM, Murphy A, Fouhy F, Murphy K, Ross P, Roy BL, Stanton C, Dinan TG, Cryan JF. Bifidobacterium longum counters the effects of obesity: Partial successful translation from rodent to human. EBioMedicine. 2021 Jan;63:103176. doi: 10.1016/j.ebiom.2020.103176. Epub 2020 Dec 18. PMID: 33349590; PMCID: PMC7838052.
Solito A, Bozzi Cionci N, Calgaro M, et al. Supplementation with Bifidobacterium breve BR03 and B632 strains improved insulin sensitivity in children and adolescents with obesity in a cross-over, randomized double-blind placebo-controlled trial. Clin Nutr. 2021;40(7):4585-4594. doi:10.1016/j.clnu.2021.06.002
Stenman LK, Lehtinen MJ, Meland N, et al. Probiotic With or Without Fiber Controls Body Fat Mass, Associated With Serum Zonulin, in Overweight and Obese Adults-Randomized Controlled Trial. EBioMedicine. 2016;13:190-200. doi:10.1016/j.ebiom.2016.10.036
Stenman LK, Waget A, Garret C, Klopp P, Burcelin R, Lahtinen S. Potential probiotic Bifidobacterium animalis ssp. lactis 420 prevents weight gain and glucose intolerance in diet-induced obese mice. Benef Microbes. 2014;5(4):437-445. doi:10.3920/BM2014.0014
Takahashi S, Anzawa D, Takami K, Ishizuka A, Mawatari T, Kamikado K, Sugimura H, Nishijima T. Effect of Bifidobacterium animalis ssp. lactis GCL2505 on visceral fat accumulation in healthy Japanese adults: a randomized controlled trial. Biosci Microbiota Food Health. 2016;35(4):163-171. doi: 10.12938/bmfh.2016-002. Epub 2016 May 25. PMID: 27867803; PMCID: PMC5107634.
Tomé-Castro XM, Rodriguez-Arrastia M, Cardona D, Rueda-Ruzafa L, Molina-Torres G, Roman P. Probiotics as a therapeutic strategy in obesity and overweight: a systematic review. Benef Microbes. 2021;12(1):5-15. doi:10.3920/BM2020.0111
Uusitupa HM, Rasinkangas P, Lehtinen MJ, Mäkelä SM, Airaksinen K, Anglenius H, Ouwehand AC, Maukonen J. Bifidobacterium animalis subsp. lactis 420 for Metabolic Health: Review of the Research. Nutrients. 2020 Mar 25;12(4):892. doi: 10.3390/nu12040892. PMID: 32218248; PMCID: PMC7230722.
Wang Y , Tian Y , Zhang N , et al. Pediococcus pentosaceus PP04 improves high-fat diet-induced liver injury by the modulation of gut inflammation and intestinal microbiota in C57BL/6N mice. Food Funct. 2021;12(15):6851-6862. doi:10.1039/d1fo00857a
Wang T, Yan H, Lu Y, et al. Anti-obesity effect of Lactobacillus rhamnosus LS-8 and Lactobacillus crustorum MN047 on high-fat and high-fructose diet mice base on inflammatory response alleviation and gut microbiota regulation. Eur J Nutr. 2020;59(6):2709-2728. doi:10.1007/s00394-019-02117-y
Wiciński M, Gębalski J, Gołębiewski J, Malinowski B. Probiotics for the Treatment of Overweight and Obesity in Humans-A Review of Clinical Trials. Microorganisms. 2020 Jul 29;8(8):1148. doi: 10.3390/microorganisms8081148. PMID: 32751306; PMCID: PMC7465252.
Woodard GA, Encarnacion B, Downey JR, et al. Probiotics improve outcomes after Roux-en-Y gastric bypass surgery: a prospective randomized trial. J Gastrointest Surg. 2009;13(7):1198-1204. doi:10.1007/s11605-009-0891-x
Xu Y, Wang N, Tan HY, Li S, Zhang C, Feng Y. Function of Akkermansia muciniphila in Obesity: Interactions With Lipid Metabolism, Immune Response and Gut Systems. Front Microbiol. 2020 Feb 21;11:219. doi: 10.3389/fmicb.2020.00219. PMID: 32153527; PMCID: PMC7046546.
Zhang YJ, Li S, Gan RY, Zhou T, Xu DP, Li HB. Impacts of gut bacteria on human health and diseases. Int J Mol Sci. 2015;16(4):7493-7519. Published 2015 Apr 2. doi:10.3390/ijms16047493
Zheng, D., Liwinski, T. & Elinav, E. Interaction between microbiota and immunity in health and disease. Cell Res 30, 492–506 (2020). https://doi.org/10.1038/s41422-020-0332-7
Attributions
“Staphylococcus aureus Bacteria” by NIAID is licensed under CC BY 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by/2.0/?ref=openverse.
“Staphylococcus epidermidis Bacteria” by NIAID is licensed under CC BY 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by/2.0/?ref=openverse.
See also
- Using Black Pepper To Boost Supplements
Black pepper extracts are often added to boost the absorption of certain supplements such as turmeric, resveratrol, and lycopene. - Iron supplements: an overview
There are many dietary and supplemental sources of iron. How well you can use those sources depends on how bioavailable the iron is. - Green Tea for Weight Loss: 2023 Update
Green tea has many studied health benefits to support its use in obesity. However, the amount of weight you actually lose is small. - Best Supplements for Osteoarthritis
Although things like glucosamine and chondroitin can help with osteoarthritis, the specific form and quality impacts their effectiveness. - Best Supplements for Menopause
Soy, black cohosh, and vitex are useful for managing hot flashes, but other supplements can be more useful depending on what you experience.