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LACTIC ACID STARTER CULTURE

Also known as: Lactic acid bacteria, LAB, Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, Lactic acid starter culture, probiotics

Overview

Lactic acid bacteria (LAB) are a group of Gram-positive microorganisms widely recognized for their role in food fermentation and as probiotics. These bacteria, including species like *Lactobacillus acidophilus* and *Bifidobacterium bifidum*, are naturally present in fermented foods such as yogurt, kefir, and sauerkraut. They are characterized by their acid-tolerant, non-motile, and non-spore-forming properties. LAB are primarily used in dietary supplements to support gut health and in food production to enhance flavor, texture, and nutritional value. Their ability to produce compounds like lactic acid, bacteriocins, and exopolysaccharides contributes to their beneficial effects. Research on LAB is extensive, with high-quality evidence supporting their positive impact on human health, particularly concerning gut microbiota modulation and immune system enhancement.

Benefits

Lactic acid bacteria offer significant health benefits, primarily focusing on improved gut health and enhanced immune function. These effects are supported by high-quality evidence, with consistent improvements observed in clinical studies. LAB may also contribute to cardiovascular health and cancer prevention, as highlighted by systematic reviews on fermented milk products. Secondary benefits include aiding in lactose digestion, potentially assisting with weight management, and reducing the risk of certain diseases. Individuals with gastrointestinal issues or those aiming to boost their immune system are particularly likely to benefit. The time course for observing benefits typically ranges from weeks to months of consistent use, with effect sizes varying but generally showing significant improvements in relevant health markers.

How it works

Lactic acid bacteria exert their beneficial effects primarily by modulating the gut microbiota and enhancing the immune response. They produce various bioactive compounds, including lactic acid, bacteriocins, and exopolysaccharides. Lactic acid lowers the pH in the gut, inhibiting the growth of harmful bacteria, while bacteriocins directly act as antimicrobial agents. Exopolysaccharides contribute to gut barrier integrity and immune modulation. LAB primarily interact with the gastrointestinal system, influencing the composition and function of the gut flora. They also modulate the gut-associated lymphoid tissue (GALT) and influence the production of cytokines, thereby strengthening the body's immune defenses. As they colonize the gut, their bioavailability is not a concern.

Side effects

Lactic acid bacteria are generally recognized as safe (GRAS) for use in foods and supplements. Common side effects are typically mild and limited to gastrointestinal discomfort, such as bloating or gas, which usually subside with continued use. Uncommon side effects may include allergic reactions or, rarely, an overgrowth of certain bacterial strains. In very rare instances, particularly in severely immunocompromised individuals, there is a risk of infection. While generally safe with most medications, caution is advised when co-administering with immunosuppressants, as LAB could potentially interfere with their action. Contraindications primarily apply to immunocompromised individuals, who should consult a healthcare provider before use. Pregnant or breastfeeding women are also advised to seek medical advice prior to supplementation.

Dosage

The typical minimum effective dose for lactic acid bacteria supplements is 1-10 billion CFU (colony-forming units) per serving. Optimal daily dosages generally range from 1-20 billion CFU. While considered safe, doses up to 100 billion CFU per day have been used in some studies. For best results and to enhance the survival of the bacteria through the acidic stomach environment, it is recommended to take LAB supplements with meals. These supplements are available in various forms, including capsules, powders, and as components of fermented foods. The key factors for efficacy are the survival of the bacteria through the digestive tract and their ability to colonize the gut. No specific cofactors are required for their action.

FAQs

How should I store lactic acid bacteria supplements?

To maintain the viability of the bacteria, store lactic acid bacteria supplements in a cool, dry place, preferably refrigerated if specified on the product label.

Are lactic acid bacteria safe for everyone?

Lactic acid bacteria are generally safe for most individuals. However, if you are immunocompromised, it is crucial to consult a healthcare provider before starting supplementation due to a rare risk of infection.

When is the best time to take lactic acid bacteria supplements?

It is generally recommended to take lactic acid bacteria supplements with meals. This helps to enhance the survival of the bacteria as they pass through the stomach's acidic environment.

What results can I expect from taking lactic acid bacteria?

Consistent use of lactic acid bacteria supplements can lead to improved gut health and enhanced immune function, with benefits typically observed within a few weeks to months.

Are all lactic acid bacteria strains considered probiotics?

No, not all lactic acid bacteria strains are classified as probiotics. The effectiveness and specific benefits can vary significantly between different strains, so it's important to choose products with well-researched probiotic strains.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC10417365/ – This article discusses the role of lactic acid bacteria in producing bioactive compounds beneficial for health. It highlights their metabolic activities and the various health-promoting substances they generate, contributing to their probiotic effects.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6613329/ – This research explores the impact of lactic acid bacteria on gut microbiota and immune function. It provides insights into how these bacteria interact with the host's immune system and modulate the gut environment to promote health.
https://academic.oup.com/nutritionreviews/article/79/5/599/5843523 – This systematic review focuses on the health effects of yogurt and fermented milk, associating their consumption with improved cardiovascular health and a reduced risk of certain cancers. It underscores the broader health benefits derived from fermented foods containing lactic acid bacteria.
https://ifst.onlinelibrary.wiley.com/doi/abs/10.1111/ijfs.16076 – This source likely discusses the application and properties of lactic acid bacteria in food science, particularly their role as starter cultures in fermentation processes. It may cover their impact on food quality, safety, and nutritional value.
https://www.mdpi.com/2311-5637/11/5/241 – This article likely delves into specific aspects of lactic acid bacteria, possibly focusing on their metabolic pathways, genetic diversity, or novel applications. It contributes to the understanding of their functional properties and potential uses beyond traditional fermentation.