The intestinal microbiome is the set of microorganisms and their genes, which are normally found in our gastrointestinal tract. It is formed at birth and is our ally against infections by pathogenic microorganisms. Maintaining a balanced microbiome is directly related to the proper functioning of the gut and our immune system.
Probiotics, as we have said here, are living microorganisms (1) that colonize the intestine and in sufficient quantities contribute to the balance of the intestinal microbiome.
More and more studies are showing that the balance or imbalance of bacteria in the gut is related to overall health or the onset of disease. Beyond that, however, there are many other benefits to taking probiotics regularly.
1. Probiotics help to restore the balance of the intestinal microbiome
Probiotics include "friendly" bacteria, which offer a number of important benefits for the body's function, such as restoring the balance of the intestinal microbiome (2). An imbalance occurs when the population of "harmful" bacteria is larger than that of "friendly" bacteria. This may be the result of an illness, medication, such as antibiotics, poor nutrition, etc. The symptoms of this imbalance are digestive problems, mood disorders, obesity and many more (3).
Probiotics can be taken from specific foods (fermentation products) or as dietary supplements.
2. Probiotics help prevent and treat diarrhea
Diarrhea is a very common side effect of taking antibiotics. This is because antibiotics have no selectivity for which bacteria to target, destroying both pathogens and beneficial bacteria (4).
Many studies suggest that probiotic use is associated with a reduced risk of diarrhea, as a side effect of antibiotic therapy (5,6,7), and that taking probiotics reduces the risk of antibiotic-related diarrhea by 42% (8).
Probiotics also help treat diarrhea, which is not related to antibiotics. Analysis of 35 studies showed that there are specific probiotic strains, which can reduce the duration of viral diarrhea by one day (25 hours) (9).
Probiotics reduce the risk of traveler’s diarrhea by 8% and the risk of diarrhea of other causes by 57% in children and 26% in adults (10).
The effectiveness of probiotics, of course, varies depending on the bacterial strain and the amount in which it is absorbed by the body (11).
Strains such as Lactobacillus rhamnosus, Lactobacillus casei and the fungus Saccharomyces boulardii are most often associated with minimizing the likelihood of diarrhea (12,13).
3. Dietary supplements with probiotics contribute to mental health
More and more studies are linking healthy gut microbiome with mood and mental health (14).
The analysis of 15 studies concluded that the use of supplements with Bifidobacterium and Lactobacillus strains for 1-2 months can improve anxiety, depression, help with the symptoms of autism, OCD and memory.
A team of scientists studied the effect of consuming yogurt fortified with probiotics, in 70 people for 6 weeks and found that those who took probiotics on a daily basis showed an improvement in mood (from anxiety, stress, depression), but also in their overall health ( 15).
4. Some strains contribute positively to the health of the cardiovascular system.
Some bacteria, which produce lactic acid, can lower cholesterol by breaking down bile (16). The function of bile is to aid the digestive process and is normally composed mostly of cholesterol. The breakdown of cholesterol thus prevents its intestinal absorption and thus reduces the amount that enters the bloodstream (17).
5. Probiotics can reduce the symptoms of allergies or eczema.
Specific probiotic strains reduce the exacerbation of eczema in children and infants. One study found that infants who received milk fortified with probiotics had an improvement of their eczema compared to infants who did not receive probiotics in their milk (18).
Another study in children and women who had taken probiotics during their pregnancy found that children were 83% less likely to develop eczema in the first 2 years of life (19).
6. Probiotics reduce the symptoms of certain gastrointestinal diseases.
Some probiotic strains, such as Bifidobacterium and Lactobacillus, have been shown to improve the symptoms of ulcerative colitis (20). Probiotics also appear to help with other intestinal conditions, such as Irritable Bowel Syndrome (21).
7. Probiotics strengthen the immune system.
Probiotics strengthen the immune system and prevent the growth of pathogenic microorganisms (22).
Also, some probiotics seem to promote the production of antibodies, activating the production of T-lymphocytes and natural killer cells (23,24).
The results of a study in children showed that the use of Lactobacillus GG reduces the incidence and severity of lung infections by 17% (25).
+1 Probiotics contribute to weight and fat loss.
Probiotics contribute to weight loss through many processes (26). For example, some prevent the absorption of fat in the intestine. This fat is excreted in the feces and is not stored in the body (27,28).
Probiotics help to prolong the feeling of satiety, burn more calories and store less fat. This is due to the increase in certain hormones, such as GLP-1 (29,30).
One study found that women who took Lactobacillus rhamnosus for 3 months lost 50% more weight than women who did not take a probiotic (31).
Another study in 210 people showed that taking Lactobacillus gasseri, even in small amounts, for 12 weeks, led to a 8.5% reduction in abdominal fat (32).
However, it should be noted that not all strains contribute to weight loss.
The best way to enjoy the benefits of probiotics!
Probiotics can be taken either through food or through special dietary supplements.
The proposal of CROSS PHARMACEUTICALS is LactoBiome. It is a symbiotic formula with probiotics, prebiotics and B-complex vitamins for balancing and restoring the intestinal microbiome, with 5 billion live bacterial strains (LGG, S. boulardii, L. acidophilus, L. bulgaricus, S. Thermifilum, Bifidum).
Probiotics are also found in fermentation products, such as yogurt, kefir, sauerkraut, pickles, etc.
It is important to know that the amount of probiotic strains also plays a very important role, as in a small amount they do not have the desired results, while in a large amount, there may be side effects. Most studies recommend 1-100 billion live bacterial strains (CFU) / day.
1. https://pubmed.ncbi.nlm.nih.gov/24912386/
2. https://pubmed.ncbi.nlm.nih.gov/15481739/
3. https://pubmed.ncbi.nlm.nih.gov/22424233/
4. https://pubmed.ncbi.nlm.nih.gov/19018661/
5. https://pubmed.ncbi.nlm.nih.gov/26695080/
6. https://pubmed.ncbi.nlm.nih.gov/22570464/
7. https://pubmed.ncbi.nlm.nih.gov/22071814/
8. https://pubmed.ncbi.nlm.nih.gov/22570464/
9. https://pubmed.ncbi.nlm.nih.gov/21069673/
10. https://pubmed.ncbi.nlm.nih.gov/16728323/
11. https://pubmed.ncbi.nlm.nih.gov/18542041/
12. https://pubmed.ncbi.nlm.nih.gov/22071814/
13. https://pubmed.ncbi.nlm.nih.gov/16728323/
14. https://pubmed.ncbi.nlm.nih.gov/25862297/
15. https://pubmed.ncbi.nlm.nih.gov/25879690/
16. https://pubmed.ncbi.nlm.nih.gov/22611376/
17. https://pubmed.ncbi.nlm.nih.gov/22611376/
18. https://pubmed.ncbi.nlm.nih.gov/11069570/
19. https://pubmed.ncbi.nlm.nih.gov/23083673/
20. https://pubmed.ncbi.nlm.nih.gov/25793197/
21. https://pubmed.ncbi.nlm.nih.gov/19091823/
22. https://pubmed.ncbi.nlm.nih.gov/12801956/
23. https://pubmed.ncbi.nlm.nih.gov/14557292/
24. https://pubmed.ncbi.nlm.nih.gov/12369194/
25. https://pubmed.ncbi.nlm.nih.gov/11387176/
26. https://pubmed.ncbi.nlm.nih.gov/24070562/
27. https://pubmed.ncbi.nlm.nih.gov/25884980/
28. https://pubmed.ncbi.nlm.nih.gov/18684338/
29. https://pubmed.ncbi.nlm.nih.gov/23836895/
30. https://pubmed.ncbi.nlm.nih.gov/20927337/
31. https://pubmed.ncbi.nlm.nih.gov/24299712/
32. https://pubmed.ncbi.nlm.nih.gov/23614897/