Lactobacillus Planatarum
Also known as: L. plantarum, Lactobacillus plantarum, Lactiplantibacillus plantarum
Overview
Lactiplantibacillus plantarum is a versatile probiotic bacterium found in various fermented foods, including sauerkraut, kimchi, and kefir. Known for its ability to colonize the human gastrointestinal tract, it enhances gut health, supports immune system functions, and may assist in managing certain gastrointestinal disorders. Significantly, this strain exhibits resistance to gastric acid and bile salts, allowing it to thrive in harsh digestive environments. A substantial body of research, including randomized controlled trials and meta-analyses, validates its health-promoting properties, although further studies are needed to define the clinical significance of some benefits.
Benefits
L. plantarum primarily promotes gastrointestinal health by reducing IBS symptoms, such as pain and bloating; a placebo-controlled study reported that 78% of IBS patients experienced favorable outcomes. Additionally, it contributes to weight management, with a meta-analysis indicating reductions in body weight and abdominal fat, along with improvements in inflammatory markers. Furthermore, L. plantarum aids glucose and lipid metabolism, as seen in systematic reviews highlighting decreased fasting plasma glucose levels and hemoglobin A1c in patients with type 2 diabetes. Notably, healthy adults and those with T2DM and prediabetes exhibited marked benefits from supplementation.
How it works
L. plantarum adheres to intestinal mucosa, modulating gut microbiota and producing antimicrobial substances. It enhances the epithelial barrier's function and modulates immune responses, establishing a protective environment in the gastrointestinal system. Furthermore, it influences gut-brain interactions via the gut-brain axis, potentially affecting mental health outcomes and systemic inflammation.
Side effects
Generally safe for consumption, common side effects (>5%) include mild gastrointestinal symptoms, such as bloating, gas, and abdominal discomfort, particularly during initial supplementation. Uncommon side effects (1-5%) may involve allergic reactions or exacerbation of existing health conditions, though severe effects (<1%) are infrequent and tend to occur in individuals with pre-existing conditions or improper use. While no significant drug interactions are reported, caution is recommended for immunocompromised individuals and those with severe underlying health conditions, as contraindications exist in such populations and during active infections. Pregnant or breastfeeding women are advised to consult healthcare professionals prior to use.
Dosage
The minimum effective dose of L. plantarum typically ranges from 1 to 10 billion CFU (colony-forming units) daily. For optimal health benefits, particularly in managing IBS symptoms, 5 to 10 billion CFU is recommended. Higher doses may be more beneficial for weight management and metabolic improvements, although doses exceeding 10 billion CFU daily are less studied. Taking L. plantarum with meals enhances its survival through the gastrointestinal tract, ensuring proper absorption. Forms include capsules, powders, and fermented foods. Adequate hydration and a balanced diet may further amplify the supplement's effectiveness.
FAQs
Is L. plantarum safe for everyone?
Generally safe, but those with severe health conditions or immunocompromised should consult healthcare providers first.
When should I take L. plantarum?
It's best taken with meals to enhance survival through the digestive process.
How quickly can I see results?
Improvements in gastrointestinal symptoms and metabolic parameters can often be noticed within a few weeks of supplementation.
Is L. plantarum a cure-all?
No, it should be part of a comprehensive health plan rather than a standalone cure.
Research Sources
- https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2021.712236/full – This study reviews the characteristics and effects of L. plantarum, emphasizing its role in gastrointestinal health and metabolic functions, supported by robust evidence.
- https://www.cochranelibrary.com/central/doi/10.1002/central/CN-02234355/related-content – This Cochrane review evaluates various trials involving L. plantarum, highlighting significant weight management and gut health benefits.
- https://pubmed.ncbi.nlm.nih.gov/39062848/ – This randomized controlled trial demonstrates the efficacy of L. plantarum in reducing IBS symptoms, providing quality evidence for its gastrointestinal benefits.
- https://pubmed.ncbi.nlm.nih.gov/38777458/ – This systematic meta-analysis discusses the impact of L. plantarum on glucose and lipid metabolism, indicating potential benefits for patients with T2DM and prediabetes.
- https://www.cochranelibrary.com/central/doi/10.1002/central/CN-01496239/related-content – This systematic review examines the efficacy of probiotics, particularly L. plantarum, further detailing its role in metabolic health and related studies.
Supplements Containing Lactobacillus Planatarum
RAW Kombucha
Garden of Life Vitamin Code
Inno Gut Protect
INNOSUPPS
Inno Gut Restore 10 Billion CFU
INNOSUPPS
Ultimate Flora Probiotic Women's Care
Renew Life
Ultimate Flora Probiotic Adult 50 +
Renew Life
TRI-BIOME COMPLETE GUT
umzu
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