Probiotics: Essential Strains and Their Benefits

Probiotics are live microorganisms that, when consumed in adequate amounts, provide numerous health benefits, particularly for the digestive and immune systems. Here, we delve into the essential probiotic strains and their unique contributions to your health. However, it's important to note that there is no good scientific evidence to support all of these uses.
Lactobacillus plantarum (L. plantarum) is a probiotic strain of bacteria that has been studied for its potential health benefits. It's commonly found in fermented foods like yogurt and probiotic supplements, and has been used to treat a variety of conditions, including:
  • Irritable bowel syndrome (IBS): Some studies suggest that L. plantarum can improve bowel frequency and stool consistency, while others have found no benefit.
  • Functional diarrhea: A South Korean trial found that L. plantarum probiotics can reduce the frequency of loose stools and other symptoms of functional diarrhea.
  • Cholesterol: L. plantarum may help reduce cholesterol levels in adipose tissue and triglycerides.
  • Blood pressure: 
    L. plantarum may play a role in regulating blood pressure.
    However, more research is needed to confirm these results, and L. plantarum should not be used as a substitute for standard care.
    Lactobacillus bulgaricus (L. d. bulgaricus) is a beneficial bacteria that can be found in the digestive tract, as well as in fermented foods and supplements. When consumed, it's known as a probiotic, or "friendly" bacteria, and is associated with many health benefits, including:
    • Digestive health: May help with digestion, prevent diarrhea, and relieve symptoms of irritable bowel syndrome
    • Immune system: May boost the immune system by increasing Natural Killer cells and T cells, and reducing interleukin-8, a pro-inflammatory cytokine
    • Gut health: May support gut barrier integrity and reduce leaky gut symptoms
    • Anti-inflammatory: May have anti-inflammatory effects, such as calming skin inflammation and improving inflammation scores in mice with colitis
    • Other health conditions: May help with conditions such as rosacea, acne, eczema, high triglycerides, LDL levels, and total cholesterol
    Some studies have found that the benefits of L. d. bulgaricus dwindle within six months of stopping consumption.
    Streptococcus thermophilus (S. thermophilus) is a type of probiotic bacteria that lives in the digestive tract and reproductive system. It's a lactic acid bacterium that's commonly used in fermented dairy foods like yogurt and cheese, and is also found in probiotic supplements.
    S. thermophilus has several potential health benefits, including:
    • Digestive health: S. thermophilus can help break down food, absorb nutrients, and fight off harmful organisms. It can also help with diarrhea, constipation, colic, and other conditions.
    • Lactose intolerance: S. thermophilus can break down milk sugar into lactic acid, which can help with symptoms like bloating, gas, and vomiting.
    • Immune system: S. thermophilus can contribute to the normal functioning of the immune system.Intestinal ecosystem: S. thermophilus synthesizes butyrate, a short-chain fatty acid that can have a beneficial effect on the intestinal ecosystem. 
    Other potential health benefits of S. thermophilus include: Producing antioxidant compounds, Alleviating the risk of some types of cancer, Anti-inflammatory effects, and Antimutagenic effects.
    However, there is no good scientific evidence to support all of these uses.

    Bifidobacterium longum (B. longum) is a type of probiotic bacteria that lives in the intestines and has many potential health benefits:
    • Gut health: B. longum can help break down food, absorb nutrients, and protect the intestinal barrier. It can also balance the gut microbiota, which can help with colitis symptoms. B. longum secretes chemicals called bacteriocins that can kill harmful bacteria, and it can also bind to receptor sites on intestinal cells to crowd out harmful bacteria.
    • Stress and anxiety: In animal studies, B. longum 1714 has shown positive effects on stress-, anxiety-, and depression-related behavior. In healthy adults, B. longum 1714 has been shown to reduce perceived stress and anxiety in response to acute stress.
    • Brain activity: B. longum 1714 has also been shown to alter brain wave activity patterns in healthy adults, which may be associated with increased energy and changes in distress.
    • Constipation: Some strains of B. longum can help relieve constipation by improving the use of arabinan, an indigestible fiber, in the gut.
    Lactobacillus acidophilus, also known as acidophilus, is a probiotic bacteria that can have many health benefits:
    • Immune system: Research suggests that L. acidophilus may improve the body's natural immune response by enhancing the gut barrier and white blood cell activity. One study found that supplements containing L. acidophilus for six months reduced the duration of antibiotic treatment, fever, and cough in children.
    • Digestion: L. acidophilus helps the digestive system break down sugars like lactose into lactic acid. Research suggests that probiotics can help improve the balance of beneficial and harmful bacteria in the gut, which can support digestion.
    • Cholesterol: Research has found that L. acidophilus may be more effective than other probiotics at reducing total cholesterol levels.
    • Infections: L. acidophilus may help treat diarrhea caused by infections or antibiotics, vaginal inflammation (bacterial vaginosis), and yeast infections in the mouth or vagina.
    • Other conditions: L. acidophilus may also help improve symptoms of irritable bowel syndrome and urinary tract infections, and may promote weight loss.
    Lactobacillus casei (L. casei) is a type of lactic acid bacteria and probiotic that can have many health benefits. It's found in the body, especially in the mouth and intestines, and is also added to some fermented foods and probiotic supplements. L. casei can help with:
    • Digestive health: Regulating the digestive system, preventing or treating diarrhea, and improving bowel movements.
    • Immune system: Regulating the immune system of the intestines and supporting immune health.
    • Pathogens: Protecting the body against pathogens, reducing their growth, and reducing their adhesion.
    • Other conditions: Some studies have shown that L. casei strain Shirota can help with constipation, upper respiratory tract infections (URTIs), and atopic dermatitis.
    However, there isn't much scientific evidence to support using L. casei for many other conditions, such as eczema and high blood pressure. Probiotics like L. casei are generally considered safe, but some side effects can include mild gas and dangerous infections.

    Lactobacillus salivarius (L. salivarius) is a probiotic bacteria that may have several health benefits, including:
    • Digestion: L. salivarius may help the body break down food and absorb nutrients.
    • Intestinal health: L. salivarius can improve the composition of intestinal microbiota, which may promote a healthy internal environment.
    • Antibacterial activity: L. salivarius UCC118 can produce a bacteriocin that inhibits the foodborne pathogen Listeria monocytogenes.
    • Oral health: L. salivarius may relieve bad breath in the short term. One study also found that L. salivarius REN may reduce the risk of developing oral cancer by 95%
    L. salivarius is sometimes added to fermented foods like yogurt and is also found in dietary supplements. It has also been used to prevent and treat other conditions, including asthma, cancer, atopic dermatitis, and diarrhea from antibiotics. However, there is a lack of studies to ensure the safety of many strains intended for clinical use.

    Lactobacillus rhamnosus (L. rhamnosus) is a gut-friendly bacteria that has many potential health benefits, including:
    • Gastrointestinal health: L. rhamnosus can help prevent and treat diarrhea and gastrointestinal infections. It can also help relieve IBS symptoms and occasional constipation.
    • Immune response: L. rhamnosus can stimulate immune responses that may help with vaccination or prevent certain allergic symptoms.
    • Gut-brain axis: Colonization of L. rhamnosus in early life may help regulate the gut-brain axis and relieve anxiety-like behavior in adulthood.
    • Teeth: L. rhamnosus may help protect teeth from decay.

    L. rhamnosus is available as a dietary supplement and is also added to some foods, such as dairy products. It's also known as Lactobacillus rhamnosus GG (LGG), and is one of the most well-researched probiotic strains in the world. LGG can withstand stomach acids and bind to the digestive tract's mucosal lining. However, some people may not be able to take L. rhamnosus, especially those with short bowel syndrome or a weakened immune system.

    Bifidobacterium lactis (B. lactis) is a probiotic that may have several health benefits, including digestive wellness and gut regularity:
    • Digestion: B. lactis can help with digestion by digesting fiber and reducing gastrointestinal discomfort. It may also help with diarrhea, constipation, and antibiotic-associated diarrhea. A 2016 meta-analysis found that B. lactis HN019, in particular, had medium to large treatment effects in reducing intestinal transit time.
    • Gut health: B. lactis can strengthen the gut's barrier functions, which can help improve the gut microbiome and bowel function.
    Immune system: B. lactis may also help improve the immune system.

    B. lactis is also used to treat other conditions, such as colic, irritable bowel syndrome (IBS), dental cavities, and hay fever, but there isn't much scientific evidence to support these uses.

    Bifidobacterium bifidum (B. bifidum) is a type of "good" bacteria that can have many health benefits:
    • Digestion: B. bifidum helps break down food and absorb nutrients
    • Immune system: B. bifidum may boost immunity and control the immune system
    • Gut health: B. bifidum can help control gut health and prevent infections
    • Anti-inflammatory: Some strains of B. bifidum can inhibit inflammatory responses
    Research suggests that B. bifidum is safe for most healthy adults to use daily, but there are some potential side effects:
    • Severe infection
    • Probiotic bacteria growing too quickly in people with weakened immune systems

    Conclusion

    Incorporating these essential probiotic strains into your diet can significantly enhance your digestive health, boost your immune system, and contribute to overall well-being. At Alevit Nutrition, we ensure our probiotic supplements contain these beneficial strains, helping you maintain a healthy lifestyle. However, it's important to note that there is no good scientific evidence to support all of these uses.

     

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