Probiotics have received a lot of attention lately. These living organisms have been regarded to provide all sorts of health benefits related to gut functions. If you consider using them to enhance your health, read this article to make sure you take the right probiotic supplements.
What Is Probiotics?
From birth, your gut contains bacteria. Many of these bacteria are described as “good" or “friendly.” Their functions include converting fiber into short-chain fatty acids, synthesizing several vitamins, and supporting your immune system. These bacteria are called probiotics. Probiotics are living microorganisms. When provided in sufficient quantities, they provide plenty of beneficial effects.
Probiotics are health-promoting bacteria stored in supplements and foods. These living microorganisms contain different probiotic strains, such as Bifidobacterium, Lactobacillus, and Saccharomyces. In some probiotic supplements, combinations of different strains can be found. Research suggests that some strains appear to be more effective than others for treating some diseases. Therefore, you are more likely to achieve good results by taking probiotics that have been shown to achieve specific health effects.
Also, it is essential to consume probiotics in sufficient quantities. They are usually measured in colony-forming units (CFUs). In general, high doses have been considered to reach the best results in most studies. However, some probiotics can be functional at amounts of 1222 billion CFU per day, while others may need at least 20 billion CFU to show the desired effect.
Effects Of Probiotics
Probiotics Reduce Constipation
People may suffer from constipation from time to time. But for some individuals, it becomes a chronic problem. Additionally, people can experience constipation-predominant IBS - Irritable bowel syndrome(IBS) with persistent constipation.
Conventional treatments include laxatives and stool softeners. Yet, in recent years, dietary changes and probiotic supplementation have become increasingly popular alternatives. Many researches have shown that supplements with certain beneficial bacteria strains can reduce constipation in both adults and children. In a study comparing probiotics and prebiotics in children with constipation, B. Lactis significantly reduced constipation.
The probiotics group also experienced less belching, bloating, and bloating after a meal than the prebiotic group. Other probiotics that can improve constipation are B. longum, S. cerevisiae, and a combination of L. acidophilus, L. reuteri, L. plantarum, L. rhamnosus, and B. Animalis.
Probiotics Fight Against Diarrhea
Although some people with Irritable Bowel Syndrome IBS struggle with constipation, others are sick of frequent diarrhea, known as IBS-dominant diarrhea. Diarrhea is defined as a fluid-changed bowel movement that occurs more often than usual. It usually occurs for the short term, but diarrhea can become a health issue. Probiotics have been analyzed to reduce stool frequency during diarrhea associated with infections that occur with food poisoning and gastroenteritis, commonly referred to as "stomach flu”.
According to 34 studies, probiotics reduced the risk of diarrhea from various causes by 34% with effective strains, including Lactobacillus rhamnosus GG, Lactobacillus acidophilus, and Lactobacillus bulgaricus.
Another cause of diarrhea is antibiotic use. As antibiotic treatment will kill harmful bacteria, beneficial bacteria are also destroyed. This will lead to inflammation and diarrhea due to a change in the microbial balance.
Don’t worry! Taking the best probiotics can help reduce diarrhea from treatment with antibiotics. An extensive review of 82 controlled studies proves that using probiotic supplements decreased the risk of antibiotic-related diarrhea by 42%.
Sometimes the main symptoms of IBS are not related to the consistency or frequency of the stool. Instead, some people experience flatulence, nausea, and lower abdominal pain. A review of 19 studies revealed that results varied between individuals. Many people experienced an improvement in IBS symptoms while taking probiotics. Some didn't. Researchers were unable to determine which probiotics were the most effective. Also, since the symptoms of IBS are diverse, not all of them can improve.
For example, one study in people with IBS dominated constipation claimed that although S. cerevisiae improved constipation, it did not affect abdominal pain or discomfort. In another study, participants with dominant diarrhea IBS had to take another supplement, which contained strains of Lactobacillus, Bifidobacterium, and Streptococcus to change the situation.
Probiotics Support Heart Health
Certain bacteria in yogurt or some high-quality probiotic supplements are regarded to provide favorable changes in heart health. These help to lower "bad" LDL cholesterol and increase "good" HDL cholesterol. Specific strains of bacteria that seem to be effective in lowering cholesterol levels can be listed as Lactobacillus acidophilus, Bifidobacterium longum, and Lactobacillus reuteri.
According to an analysis of 14 studies, probiotics can create a moderate decrease in LDL cholesterol, a slight increase in HDL and a decline in triglycerides. There are probably several processes responsible for these effects on LDL cholesterol, involving fat metabolism changes and reduced intestinal cholesterol absorption.
Probiotics Assist Lower Blood Pressure
One of the best benefits of probiotic supplements is to reduce LDL cholesterol, raise HDL cholesterol, and lower blood pressure. For example, several reports found a decrease in blood pressure in people taking probiotics. However, only treatments longer than eight weeks, with doses higher than 10 billion CFU per day, significantly affect.
Probiotics Boost Immunity System
High-quality probiotic supplements have been proven to your gut bacteria’s balance in a way that increases your body's defenses against allergies, infections, and cancer. You can strongly consider some strains such as Lactobacillus GG, Lactobacillus crispatus, Lactobacillus gasseri, Bifidobacterium bifidum, and Bifidobacterium longum.
These types of bacteria seem to reduce the risk of respiratory disease and eczema in children and urinary tract infections in adult women. Additionally, probiotics are shown to reduce inflammation, a well-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 time. After taking the best probiotic supplements, their inflammatory markers decreased, in contrast to anti-inflammatory characteristics. The balance of gut bacteria became the same as seen in young, healthy individuals.
Certain probiotics can also prevent gingivitis or gum infection. 14-day research focused on adults who only flossed their teeth while being treated with Lactobacillus brevis or a placebo. As a result, gingivitis progressed more rapidly in the placebo group, suggesting probiotics help protect against infection.
Probiotics For Overall Health
In addition to targeting specific diseases and conditions, you can take probiotics to enhance overall health. A recent study in healthy adults stated that taking Bifidobacterium bifidum for four weeks boosted the production of beneficial short-chain fatty acids. Besides, there is some evidence that probiotics can promote better anti-aging by reducing inflammation when you get older.
Of course, it's essential to make sure you're eating a healthy diet and practicing other health-promoting behaviors. Taking the best probiotic supplements help, as well. In case you don't know any, have a look at LactoBif Probioticsfrom California Gold Nutrition.
Research showed that beneficial bacteria strains in Lactobif Probiotics formula could balance pH and protect gastrointestinal health. Furthermore, the Lactobif Probiotic Formula contains eight active probiotic strains that have been clinically studied (5 Lactobacilli & 3 Bifidobacteria) of MenFIT from Danisco. With this high-quality probiotic supplement, you can strengthen the immune response, especially natural immunity. You can improve your body's tolerance to lactose, and avoid bloating, indigestion when absorbing foods containing high lactose amounts. Additionally, the product can supplement essential substances such as folic acid, niacin, riboflavin, and vitamins.