What are the best probiotics for weight loss in 2022? – Medical News Today

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Probiotics are live bacteria that are added, grown, or mixed into foods and drinks. Some studies suggest a link between probiotic consumption and weight loss when part of a balanced diet. However, further clinical trials will help determine how doctors can utilize this for patient treatment.

Probiotics are living microorganisms that may provide health benefits when people consume them. Typically, they come in yogurt form or specifically formulated drinks and supplements. They are also available in fermented foods such as kefir, tempeh, kombucha, miso, kimchi, and sauerkraut.

Learn more about probiotic foods here.

Probiotics can manipulate the gut microbiome. The gut microbiome refers to the collection and activity of microorganisms, including bacteria, that reside in the gastrointestinal (GI) tract.

Dietary choices can influence the gut microbiome in helpful or harmful ways to overall health. People can add beneficial bacteria, such as lactobacilli or bifidobacterium, to their gut microbiome by using probiotic supplements or formulated foods.

Learn more about the microbiome and its role in health via MNTs dedicated hub.

The Food and Beverage Administration (FDA) does not regulate probiotics and treats them like other health supplements. However, it does generally consider them safe.

Additionally, the FDA includes many microorganisms in the Generally Recognised As Safe (GRAS) list, such as the lactic acid producing strains of probiotics commonly used in yogurt, Lactobacillus bulgaricus and Streptococcus thermophilus.

The relationship between probiotics and weight loss is complex and the subject of ongoing research.

A 2021 scientific review of data suggests that the intake of probiotics could lead to weight loss over 12 weeks in combination with other healthy lifestyle habits, such as regular physical activity.

Another review looked at the relationship between obesity and the gut microbiome. Those with a higher body mass index (BMI) may have reduced diversity in their gut microbiome. The review suggests the consumption of probiotics may alter the gut microbiome in ways that promote weight loss in people with high BMI by regulating appetite, metabolism, and energy expenditure.

Learn more about the potential benefits of probiotics here.

Similar to other supplements, probiotics are not subject to the same regulations as medications or food. This lack of regulation applies to supplements.

Therefore, it is not always possible to ensure that the probiotic contains the bacteria strains and quantities a product may claim.

Additionally, many bacteria populations in a probiotic supplement may change over time due to storage conditions or temperature fluctuations.

A 2015 study reports very rare cases of unwanted bacteria-host interactions or other side effects of probiotics, usually in immunosuppressed people or those otherwise severely ill. The researchers note that taking supplements always poses some risk and that the safety of probiotics requires further study.

Foods that contain probiotics, such as yogurts, are regulated by the FDA. They may not contain probiotics in as high quantities as supplements but may generally be a safer option for people concerned about risks.

Probiotics are not a replacement for conventional medicine. Probiotics should not be taken by people who are immunocompromised or otherwise severely ill. If pregnant or nursing, seek medical advice prior to use. Probiotics cannot treat or cure any disease or condition.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

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A person can add this unflavored powder supplement to a drink daily. The manufacturer recommends adding it to a cold drink as heat may destroy the bacteria.

It contains multiple bacteria strains, including L. gasseri, L. rhamnosus, A. Senegal, and L. Acidophilus.

The product is suitable for vegans, is gluten-free, and is USDA certified as organic.

These capsules are vegan and gluten free, and contain a single targeted strain of Bifidobacterium. It also contains whole-food herbs that the company claims benefit wellness.

The manufacturer recommends taking one capsule per day, with or without food.

These 8-probiotic-strain capsules are vegan and gluten-free, and the manufacturer recommends taking one capsule daily.

Solaray claims that its product contains no genetically modified organisms (GMOs), and its product is lab-verified.

This product uses two strains of bacteria and does not contain any stimulants, including caffeine.

The manufacturer claims these capsules help a persons body metabolize fats, carbohydrates, and proteins.

These capsules are vegetarian, but unlike many others, are not vegan friendly. They have a unique purple color that the company claims come from purple carrot concentrate.

These capsules provide a 250 milligram (mg) serving of Lactobacillus gasseri.

The company recommends taking one capsule per day.

These vegetarian capsules contain 10 bacteria strains, a prebiotic component, and green coffee bean extract. The product claims to support immune and digestive health, alongside a healthy BMI.

The manufacturer advises taking two capsules per day.

This product requires refrigeration.

Probulin advertises that they transport their products in cold boxes during shipping, which helps maintain probiotic levels.

This product features 10 strains of probiotics and herbal ingredients such as the adaptogen ashwaganda.

A person can take this vegan, gluten-free product twice a day.

The table below compares the probiotic supplements in this article on key features:

When looking for a probiotic, a person may make some considerations.

Probiotic measurements are Colony Forming Units (CFUs) which estimate the number of viable cells in a given sample under controlled conditions.

Current regulation only requires a manufacturer to declare the total weight of the microbes, alive or dead, which does not correlate to the actual dose a person may consume.

When choosing a supplement, the Office of Dietary Supplements (ODS) recommends looking for a supplement declaring total CFUs at the end of the products shelf life.

Many probiotic supplements have 110 billion CFUs, and some have over 50 billion. There is no defined upper consumption limit, but there is currently also no evidence to suggest that higher CFU counts have better health effects.

People should also consider the types and amounts of different strains. These do not necessarily indicate safer or higher quality products, however.

While capsules and powders are the most common probiotic supplements, probiotics are also available in yogurts, fermented milk drinks, and even infused into flavored drinks. An individuals gut microbiome will also adapt gradually to diet changes, with different diets rendering different changes.

Probiotics alone will not likely support weight loss and should be taken in combination with proven weight loss methods, such as reducing energy intake and increasing physical activity.

Below, we look at some common questions about probiotics for weight loss.

The evidence shows a link between probiotics and weight loss when a person uses them alongside a balanced diet and exercise regimen.

A person may need to try different products to find a probiotic supplement that suits their needs.

No. There is currently no research to suggest an ideal number of CFUs or preferred methods of consuming probiotics.

Probiotics for weight loss are generally safe and can complement a persons diet and exercise regimen. Individuals should try different options to find what works best for them.

Anyone with concerns about the safety of taking probiotics should speak to a doctor for guidance.

Experts are continually studying probiotics to find the most effective bacteria strains and the optimal CFU dosage. They may then be able to confirm the link between the gut microbiome and weight loss.

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What are the best probiotics for weight loss in 2022? - Medical News Today