Lactobacillus Plantarum Extract
Also known as: *L. plantarum*, Probiotic, *Lactobacillus plantarum*
Overview
*Lactobacillus plantarum* is a probiotic bacterium found in fermented foods such as sauerkraut, kimchi, and kefir. It is utilized as a dietary supplement for its potential health benefits, particularly in supporting immune function and digestive health. This bacterium is known for its ability to modulate immune responses by regulating cytokine production. The research on *L. plantarum* is considered moderate, with evidence derived from several meta-analyses and randomized controlled trials (RCTs). Furthermore, while there are promising health effects associated with *L. plantarum*, some studies report limitations, including varying sample sizes and effects across populations.
Benefits
*Lactobacillus plantarum* has several evidence-backed benefits. It has been shown to significantly enhance immune system modulation by increasing interleukin-10 (IL-10) levels while decreasing IL-4, TNF-α, and IFN-γ. Notably, a meta-analysis highlights its effectiveness in reducing both systolic and diastolic blood pressure, although the clinical relevance of this finding is moderate. Additionally, *L. plantarum* has been associated with significant weight management benefits, with studies showing reductions in body weight and BMI. While some evidence suggests improvements in glucose and lipid metabolism, further research is needed. Individuals with hypertension, obesity, or immune-related conditions may notably benefit from supplementation. These benefits can become apparent within several weeks to months of consistent use.
How it works
*Lactobacillus plantarum* exerts its effects primarily through the modulation of the immune system by altering cytokine levels, which can positively influence the composition of gut microbiota. This interaction is particularly significant within the gastrointestinal and immune systems, targeting cytokines such as IL-4, IL-10, TNF-α, and IFN-γ, thereby promoting a balanced immune response and overall gut health.
Side effects
*Lactobacillus plantarum* is generally safe for most individuals, with mild gastrointestinal symptoms such as bloating or gas reported in over 5% of cases. Uncommon side effects (1-5%) may include allergic reactions or worsening of pre-existing conditions. Serious adverse effects are rare but could occur in immunocompromised individuals, leading to infections. There is limited evidence of significant drug interactions, but caution is advised for those on immunosuppressive medications. It is also recommended that pregnant or breastfeeding women consult healthcare providers before using this probiotic, especially if they have underlying health conditions.
Dosage
The recommended minimum effective dose of *Lactobacillus plantarum* typically ranges from 1 to 2 billion CFU per day, with optimal dosages falling between 1 and 10 billion CFU. There is no well-defined maximum safe dose; however, doses exceeding 10 billion CFU are less commonly studied. For best absorption and survival through the gastrointestinal tract, *L. plantarum* should be taken with meals. Common delivery forms include capsules or powders, and food intake may enhance the probiotic’s efficacy.
FAQs
How long does it take to see benefits from *Lactobacillus plantarum*?
Benefits may be observed within weeks to months of consistent supplementation.
Is *Lactobacillus plantarum* safe for everyone?
It is generally safe, but those who are immunocompromised should consult a healthcare provider.
When is the best time to take *Lactobacillus plantarum*?
It is best taken with meals to improve its survival through the stomach.
What results can I expect from taking *Lactobacillus plantarum*?
It may improve immune function, assist in blood pressure regulation, and aid in weight management.
Is *Lactobacillus plantarum* a cure-all?
No, while it has beneficial effects, its benefits vary among individuals and are generally moderate.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8019694/ – This meta-analysis concluded that *Lactobacillus plantarum* significantly modulates cytokine levels, enhancing immune function via increased IL-10 and reduced IL-4, TNF-α, and IFN-γ.
- https://pubmed.ncbi.nlm.nih.gov/31987993/ – Research indicated that *Lactobacillus plantarum* supplementation led to significant reductions in both systolic and diastolic blood pressure; however, the clinical significance was assessed as moderate.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11276845/ – This study demonstrated that *Lactobacillus plantarum* can result in significant reductions in body weight and BMI, with enhanced effects when combined with other probiotic strains.
- https://pubmed.ncbi.nlm.nih.gov/38777458/ – A comprehensive analysis that discusses various aspects of *Lactobacillus plantarum*, emphasizing its role in metabolic health and the importance of further research to solidify these findings.
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