Align Probiotic and Weight Loss: Uncovering the Truth Behind the Claims

Align Probiotic is a well-researched supplement primarily containing the unique Bifidobacterium 35624 strain. Align Probiotic is a widely recognized dietary supplement formulation designed to support and maintain a healthy digestive system. Developed with clinically studied strains, particularly Bifidobacterium 35624, it focuses on optimizing the balance of intestinal flora and enhancing gut integrity. Align Probiotic has been well-received by both practitioners and consumers, making it a respected choice in the realm of digestive health supplements. Its popularity stems not only from its scientifically-backed formulation but also from real-world results experienced by many users. As a professional nutritionist, I can confirm that its formulation is designed to support gut health, aid digestion, and potentially bolster overall immune function. But does it aid in weight loss? This article examines the evidence.

What is Align Probiotic?

Align Probiotic is designed to support gut health, aid digestion, and potentially bolster overall immune function. The probiotic typically focuses on a single or a narrow range of strains, which might not provide the broad-spectrum support some individuals seek.

Ingredients in Align Probiotic

The key ingredients in Align Probiotic are:

Bifidobacterium 35624: This is the proprietary strain of Bifidobacterium longum subsp. infantis, clinically studied for supporting digestive balance and overall gut health.
Additional Stabilizers: Minor excipients may be included to optimize shelf stability and ensure that the probiotic remains viable until consumption.

Potential Downsides

Cost Considerations: Align Probiotic can be more expensive than similar products, which may not suit budget-conscious consumers.
Digestive Discomfort: Some users may experience initial side effects such as gas, bloating, or mild stomach upset when starting the supplement.
Limited Strain Diversity: The probiotic typically focuses on a single or a narrow range of strains, which might not provide the broad-spectrum support some individuals seek.
Storage Requirements: To maintain its potency, Align Probiotic often requires refrigeration, which can be inconvenient for travel or those lacking reliable fridge access.

The Gut Microbiome and Weight Loss: An Overview

Your digestive tract, also called the gut, contains trillions of bacteria. Many of those bacteria play useful roles in the body, including metabolizing nutrients from food. Hundreds of microorganisms reside in your digestive system. According to research, the majority of these are friendly bacteria that produce several important nutrients, including vitamin K and certain B vitamins. Studies have found that they also help break down fiber, which your body can’t digest, turning it into beneficial short-chain fatty acids like butyrate.

There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. Research has found that body weight seems to be related to the balance of these two families of bacteria. One 2021 review of several studies found that moderate-weight people have different gut bacteria than those with overweight or obesity, but more research is needed. In some of those studies, people with obesity had more firmicutes and fewer bacteroidetes, compared with moderate-weight people. The review found that people with obesity tend to have less diverse gut bacteria than lean people.

These bacteria all work together to help your body do the following:

Break down nutrients
Break down medications
Protect against disease-causing germs
Keep your gut lining healthy
Influence your immune system

Dysbiosis happens when the bacteria in your gut become unbalanced. This can cause digestive problems like irritable bowel syndrome and inflammatory bowel disease, along with allergies and even brain disorders.

How Probiotics Might Influence Weight

According to research, probiotics seem to influence appetite and energy usage via the production of acetate, propionate, and butyrate, which are short-chain fatty acids.

Studies have found that certain probiotics may inhibit the absorption of dietary fat, decreasing inflammation and increasing the amount of fat excreted with feces. In other words, they make your body “harvest” fewer calories from the foods you eat. Certain bacteria, such as those from the Lactobacillus family, have been found to function in this way.

Probiotics may also fight obesity in other ways, including:

Read also: Weight Loss with Probiotic Gummies

Releasing appetite-regulating hormones: According to research, probiotics may help release the appetite-reducing hormones glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). Increased levels of these hormones may help you burn calories and fat.
Increasing levels of fat-regulating proteins: Research has also found that probiotics may increase levels of the protein angiopoietin-like 4 (ANGPTL4). This may lead to decreased fat storage.

Align Probiotic and Weight Loss: Examining the Studies

A recent review of studies on probiotics and weight loss in people with overweight and obesity suggests that probiotics may help you lose weight and lower your body fat percentage. However, more research is needed.

In particular, studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat combined with exercise. In one study, consuming products with Lactobacillus curvatus and Lactobacillus plantarum displayed a reduction in body weight, visceral fat mass, and waist circumference. In another study, 114 adults with obesity were given either the probiotic Lactobacillus sakei or a placebo for 12 weeks. Those taking the probiotic experienced significant decreases in both body fat mass and waist circumference.

Specific Strains and Their Effects

Lactobacillus gasseri: Researchers have found that Lactobacillus gasseri shows promising effects on weight loss in humans. The meta study found that Lactobacillus gasseri decreased body weight, BMI, waist circumference, body fat mass or fat percentage in those with overweight or obesity. It also decreased visceral fat. What’s more, it still showed weight loss effects even when the participants did not undergo energy restriction. However, more research is needed.
Other strains: In an 6-month study, 220 adults with overweight or obesity took either a probiotic that included strains of both Lactobacillus and Bifidobacterium or a placebo. The participants were not asked to change their diet. Those consuming the probiotic lost more weight than those taking a placebo. One 2020 study found that Bifidobacterium animalis subsp. lactis had a positive effect on weight management and reduced inflammation.

Systematic Review Findings

One systematic review analyzed the efficacy of various probiotics as a therapeutic strategy for treating excess weight and obesity in individuals without associated medical conditions and in the absence of dieting. The results from the included studies indicate a tendency toward preventing weight gain and reducing body weight through the use of probiotics. The review confirmed that the strains B. animalis subsp. lactis 420 and L. sakei (CJLS03) in isolation have shown consistent results toward improving the parameters related to controlling weight, including body weight, total fat mass, BMI, and waist circumference.

The most widely used strain was B. animalis subsp. lactis. One study used the strain B. animalis subsp. lactis 420 as the only probiotic strain at a concentration of 1 × 1010 cfu/day. There were significant differences in total body fat mass between the intervention group treated with B420 and the placebo group (p = 0.002), which indicates that the probiotic could be effective in controlling body fat, especially in the abdominal region. Despite this difference in fat mass, this significance was not reflected in body weight, although it is certain that the group treated with B420 showed a tendency toward weight reduction compared with the placebo group (p = 0.15), the latter gaining approximately 1 kg of weight while the body weight of the treatment group remained stable.

Another study used the strain L. sakei (CJLS03), reporting in this case a significant decrease in body fat mass (0.2 kg) in the group treated with probiotics and an increase of 0.6 kg in the placebo group (difference of 0.8 kg, p = 0.018). The BMI decreased 0.1 kg/m2 in the group treated with the probiotic and increased 0.2 kg in the placebo group, without reaching statistical significance (difference of 0.3 kg/m2, p = 0.065). Body weight decreased 0.3 kg in the probiotic group and increased 0.5 kg in the placebo group (p = 0.058). The waist circumference decreased significantly (0.6 cm) in the probiotic group and increased 0.2 cm in the placebo group (p = 0.013).

Important Considerations

It should be noted that systematic reviews have been carried out based on clinical trials and randomized controlled trials in humans with no associated medical conditions apart from obesity or overweight (including hypertension, diabetes, metabolic syndrome, Prader‐Willi syndrome, cancer, etc.) and in the absence of diet, which significantly reduces the number of clinical trials included in the study.

The various trials performed with humans have had mixed results, which can be attributed to their methodological diversity, low homogeneity of the study population, varying sample sizes, disparity of strains studied, and short intervention time employed.

Integrating Align Probiotic into Your Routine

Individual Health Needs: Although Align Probiotic is generally safe, beginners should consider their personal digestive health. Initial Adjustment: Some individuals may experience mild side effects such as gas, bloating, or changes in bowel patterns when first beginning the supplement. Complementary Diet: A well-balanced diet rich in fiber, fruits, and vegetables can further enhance the benefits of Align Probiotic. Start Slowly: If you are new to probiotics, consider starting with a lower dose and gradually increasing to the recommended amount. Monitor Your Health: Keep track of any changes in digestion and overall wellbeing. Consistency is Key: Probiotics often require regular intake over several weeks to achieve noticeable benefits.

Timing and Method

Timing: For optimal results, take Align Probiotic on an empty stomach or at least 30 minutes before a meal to maximize bacterial survival. To support optimal digestion and nutrient absorption, take Align Probiotic approximately 30 minutes before your workout session. Wait approximately 30 minutes after your workout before taking Align Probiotic.
Hydration: Consume with a full glass of water. Ensure you rehydrate with water post-workout.
Supplement Order: If you use other pre-workout supplements (especially those with stimulants), take Align Probiotic first.
Consumption Method: Take one capsule with a full glass of water, swallowing it whole.
Routine Establishment: Integrate Align Probiotic into your daily regimen rather than using it solely as a pre-workout boost.

Recipes with Align Probiotic

Align Probiotic powder can be incorporated into various recipes:

Align Probiotic Power Smoothie: Combine 1 cup spinach, 1/2 cup frozen mixed berries, 1 small banana, 1 tablespoon Align Probiotic powder, 1 cup unsweetened almond milk, and 1 teaspoon chia seeds. This smoothie is packed with antioxidants, fiber, and probiotics, supporting gut health and overall energy levels.
Align Probiotic Yogurt Parfait: Mix 1 cup Greek yogurt, 1 tablespoon Align Probiotic powder, 1/2 cup mixed berries, and 1/4 cup granola. Drizzle with honey. This parfait offers a balanced blend of protein, probiotics, antioxidants, and fiber, promoting a healthy gut and boosting overall wellbeing.
Align Probiotic Avocado Salad & Dressing: Combine 2 cups mixed greens, 1 ripe avocado (sliced), 1/2 cup cherry tomatoes (halved), and 1/4 cup cucumber (sliced). For the dressing, mix 1 tablespoon Align Probiotic powder, 2 tablespoons extra virgin olive oil, and 1 tablespoon lemon juice. Season with salt and pepper to taste. This salad is rich in healthy fats, vitamins, and probiotics, contributing to improved digestion and reduced inflammation.

Potential Risks and Considerations

While probiotics are generally safe, there can be some risks associated with taking them.

Quality: As a food product or supplement, probiotics don’t go through the same rigorous testing as medicines, which means you can’t be sure of the quality of the product you’re buying.
Different strains: Probiotic supplements often have different bacteria strains. Researchers are still unclear as to which strains may have the most effect on weight loss.
Immune system problems: People who have compromised immune systems or severe diseases can get sick from taking probiotics. You should avoid consuming probiotics if you’re taking medications that suppress your immune system. It's best to talk to your doctor first before taking any probiotic supplement.

Important Note

Weight gain is essentially a function of energy imbalance. You gain weight when you take in more calories than your body burns. The most reliable way to lose weight is to eat a healthy diet and exercise regularly, so you're burning more calories than you're consuming.

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