Lactobacillus Plantarum R1012nd
Also known as: L. plantarum, Probiotic bacteria, Lactiplantibacillus plantarum
Overview
*Lactiplantibacillus plantarum* is a species of lactic acid bacteria commonly found in fermented foods like sauerkraut, kimchi, and kefir, and is naturally present in the human gastrointestinal tract. As a well-studied probiotic, it is noted for its ability to produce antimicrobial compounds, inhibit pathogen adhesion, and modulate immune functions. It is extensively researched with numerous *in vitro*, animal, and human trials supporting its role in gut health, immune function, and metabolic regulation. High-quality evidence includes systematic reviews and meta-analyses, establishing it as a beneficial probiotic supplement.
Benefits
Evidence-based benefits of *L. plantarum* include significant reductions in blood pressure, with meta-analysis indicating a -1.58 mmHg decrease in systolic blood pressure. Additionally, it has shown improvements in glucose metabolism, reducing fasting plasma glucose and hemoglobin A1c in patients with type 2 diabetes and prediabetes. Moreover, it can improve iron absorption, making it beneficial especially for those with iron deficiency. Primary populations that may benefit include hypertensive patients and those with diabetes, though effects can vary and further study is warranted.
How it works
*L. plantarum* competes with pathogens for nutrients and adhesion sites, producing antimicrobial compounds such as plantaricins that inhibit harmful bacteria. Its modulation of the immune system involves the stimulation of cytokine production, contributing to enhanced gut health and systemic benefits affecting cardiovascular and metabolic systems. It is well tolerated and can survive gastrointestinal transit, effectively exerting its influence in the gut.
Side effects
Generally regarded as safe, *L. plantarum* has minimal side effects. Commonly reported issues (>5%) have not been documented, while mild gastrointestinal symptoms like bloating or gas may occur in 1-5% of cases. Rare side effects (<1%) are not significant, and no major drug interactions are noted. Caution is advised for immunocompromised individuals, and while safety for pregnant or breastfeeding women is indicated, consultation with healthcare providers is recommended. Overall, the probiotic is associated with a favorable safety profile.
Dosage
The minimum effective dose for *L. plantarum* is typically in the range of 10^8 to 10^9 CFU (Colony-Forming Units) per day, while optimal dosage ranges often fall between 10^8 to 10^10 CFU per day. There is no established maximum safe dose, but doses exceeding 10^10 CFU are less studied. It can be taken at any time, though consumption with meals may enhance its survival through the gastrointestinal tract. Available forms include capsules, powders, and fermented foods, facilitating absorption through resistance to low pH and bile salts.
FAQs
Is *L. plantarum* safe?
Yes, it is generally considered safe for most individuals, with minimal side effects. Immunocompromised individuals should exercise caution.
When is the best time to take *L. plantarum*?
It can be taken any time, but consuming it with meals may enhance its survival through the digestive tract.
What benefits can I expect from *L. plantarum*?
You may observe improvements in gut health, blood pressure regulation, and glucose/lipid metabolism over several weeks.
Is *L. plantarum* a cure-all?
No, it is not a cure-all. Individual responses can vary and it should be integrated into a broader health regimen.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/31987993/ – This meta-analysis highlighted significant reductions in blood pressure among hypertensive individuals supplemented with *L. plantarum*. While the effects were statistically significant, the clinical relevance of the reductions was minimal; the study compiled results from seven randomized controlled trials involving 653 participants.
- https://www.mdpi.com/2072-6643/11/12/2938 – A systematic review and meta-analysis indicated that *L. plantarum* supplementation could reduce fasting plasma glucose and hemoglobin A1c in individuals with type 2 diabetes and prediabetes. Overall, the evidence supports its role in improving metabolic health, though efficacy appeared modest and further research is recommended.
- https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2021.712236/full – This study showcased the effectiveness of *L. plantarum* 299v in enhancing iron absorption, showing significant increases across diverse populations. The high-quality analysis pointed out consistent effects on iron uptake, further indicating its potential as a therapeutic probiotic for iron deficiency.
Supplements Containing Lactobacillus Plantarum R1012nd
Recommended Articles
Top Ingredients for Optimal Gut Health
Fiber, probiotics, prebiotics, hydration, and fermented foods are crucial for maintaining healthy digestion and gut function.
Best Probiotic Strains & CFU for Health
Certain probiotic strains like Lactobacillus and Bifidobacterium, with CFU counts ranging from 1 billion for general wellness to 100 billion for conditions like IBS, are most beneficial.
Best Probiotic Strains for Your Health Goals
Certain probiotic strains offer targeted benefits for digestive health, immune support, weight management, and mental health.
Top Digestive Health Ingredients
Dietary fiber, probiotics, and natural ingredients like ginger and peppermint oil are essential for improving digestive health.