Probiotics, defined as live microorganisms, are linked to numerous health benefits. Some strains effectively treat irritable bowel syndrome, while others aid in weight and fat loss. Obesity is complex, influenced by genetics, hormones, diet, environment, socioeconomic status, exercise, and sleep. Research indicates probiotics can be a valuable tool for weight management.
Understanding Probiotics and Weight Loss
When paired with a healthy diet and regular physical activity, probiotics may assist in weight loss and waistline reduction. However, probiotic supplements alone will not lead to dramatic weight loss.
Research on probiotics for weight loss is still limited. Some studies have identified specific strains effective for weight loss and appetite regulation, including:
- B. animalis ssp. lactis 420
- B. animalis subsp. lactis CECT 8145
- L. rhamnosus CGMCC1.3724
- L. gasseri BNR17
- L. acidophilus CUL-60 and CUL-21
- L. plantarum CUL-66
- B. animalis subsp. lactis CUL-34
- B. bifidum CUL-20
Key Considerations When Choosing Probiotics for Weight Loss
When choosing a probiotic to support weight loss efforts, consider several factors:
- Probiotic Strains: Look for products with strains clinically proven to be effective for weight management. These strains may reduce body weight, body fat mass, and waist circumference. It's important to note that broad-spectrum probiotics may not contain the specific strains needed for weight loss. For instance, a supplement with Lactobacillus rhamnosus may not contain the L. rhamnosus CGMCC1.3724 strain, which has been shown to be effective for weight loss.
- CFU Count: Ensure that the product contains an effective dose of probiotics, as demonstrated in clinical studies. For example, Bifidobacterium lactis B-420 has been shown to be effective at 10 billion CFU per day. Additionally, a mix of Lactobacillus acidophilus CUL-60, Lactobacillus acidophilus CUL-21, Lactobacillus plantarum CUL-66, Bifidobacterium animalis subsp. lactis CUL-34, and Bifidobacterium bifidum CUL-20 was effective at 50 billion CFU per day in weight loss studies. Generally, aim for a product with 100 million to 10 billion CFU, the minimum effective daily dose for probiotics.
- Storage Requirements: Probiotics may be shelf-stable (stored at room temperature) or require refrigeration. Choose a shelf-stable option for travel.
- Third-Party Testing: Because the FDA does not regulate supplements like pharmaceuticals, ensure the safety, purity, and potency of a probiotic supplement by purchasing a product that’s third-party tested by a credible organization. Examples include NSF International, USP, and UL Solutions.
- Dietary Needs: Look for products that meet specific dietary needs, such as vegan, vegetarian, dairy-free, soy-free, or gluten-free.
- Cost: Probiotics vary in price, so compare brands and buy based on affordability.
Probiotic Gummies: An Overview
While the focus is on probiotics in general, it's important to consider the format of delivery. Probiotic gummies are a popular option due to their palatability and convenience. However, it's crucial to ensure that gummies contain the appropriate strains and CFU counts, as well as being free from unnecessary additives and sugars.
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Probiotic Supplements: Detailed Reviews
Pendulum Akkermansia
Pendulum Akkermansia is a top choice for gut health. Its key ingredient, Akkermansia muciniphila, reduces inflammation in the intestinal lining. Chicory inulin, a prebiotic, nourishes beneficial bacteria. Dr. Connor notes it helps maintain and regenerate the gut lining, ensuring nutrient absorption and pathogen defense.
- Ingredients: Akkermansia muciniphila and chicory inulin
- Type: Capsule
- Testing: GRAS (Generally Recognized As Safe) designation
- Pros: Available in 30 and 90-count bottles, refrigeration not required, easy to swallow
- Cons: Needs to be taken with food
Pendulum seamlessly fits into daily routines, requiring just one capsule a day with food. Mild bloating may occur initially as the probiotics start working. Refrigeration is recommended for optimal potency but not required, making it convenient for travel. Low levels of Akkermansia have been linked to obesity, type 2 diabetes, and fatty liver disease. Pendulum is manufactured in an FDA-registered facility, third-party tested, and safe even at doses 10 times the daily recommendation.
Promix Debloat
Promix Debloat is a pre- and probiotic drink mix in single-serve packets, delivering five billion CFUs from Bacillus coagulans, Bacillus subtilis, and Bacillus clausii. These strains support gut function and ease digestive discomforts like constipation. WH fitness commerce editor Nicolette Accardi uses it after meals to alleviate bloating.
- Ingredients: Bacillus coagulans, Bacillus subtilis, Bacillus clausii, citric acid, peach extractives, monk fruit, ascorbic acid, turmeric, wild harvested organic African baobab, and vitamin C
- Type: Powder
- Testing: GMP-certified facilities
- Pros: Easily mixes into water, has both probiotics and prebiotics, helps manage constipation and bloating, great flavor options
- Cons: Exact amounts of each probiotic strain are not listed
Each serving includes 2,600 milligrams of wild, organic African baobab, providing four percent of the recommended daily value of fiber, which supports digestion and feeds probiotics. The powder mixes with 12 to 20 ounces of water, promoting hydration. Every batch undergoes independent lab testing at 100 percent GMP-certified facilities, with results accessible online. All Promix products use only natural ingredients and avoid artificial additives.
Seed DS-01 Daily Synbiotic
The Seed DS-01 Daily Synbiotic combines probiotics and prebiotics using ViaCap technology, protecting probiotics as they move through the digestive tract and delivering them to the colon. It also offers a subscription service with savings of up to 15 percent.
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- Ingredients: Organic rice fiber, Organic rice extract blend
- Type: Capsule
- Testing: Third-party testing
- Pros: Subscription can help save money in long run, two-in-one probiotic and prebiotic capsule, contains 24 probiotic strains
- Cons: Doesn’t disclose exact strain amounts, temporary GI discomfort may occur during the adjustment period
Each daily dose delivers 53.6 billion AFUs from 24 clinically studied strains, including Bifidobacterium longum and Lactobacillus plantarum, plus 400 milligrams of a prebiotic blend sourced from Indian pomegranate. This synbiotic supports digestion, gut barrier integrity, immune function, skin clarity, and heart health. The capsules are easy to take and gentle, with minimal bloating. Seed recommends starting with one capsule for the first three days before moving up to two capsules daily on an empty stomach.
Garden of Life Once Daily Women's
Garden of Life Once Daily Women's provides 16 probiotic strains and added fiber to promote regularity by recolonizing the gut microbiome, restoring the balance of "good" and "bad" bacteria. Accardi appreciates the added fiber content, which helps with stomach issues.
- Ingredients: Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus casei, Lactobacillus paracasei, Lactobacillus bulgaricus, Lactobacillus brevis, Lactobacillus reuteri, Lactobacillus salivarius, Lactobacillus fermentum, Lactobacillus gasseri, Lactobacillus rhamnosus, Bifidobacterium lactis, Bifidobacterium bifidum, Bifidobacterium breve, Bifidobacterium infantis, Bifidobacterium longum, and organic prebiotic fiber blend
- Type: Capsule
- Testing: NSF-certified
- Pros: Contains a variety of bacterial strains, doesn't have to be taken with food, contains added fiber
- Cons: Doesn’t disclose exact strain amounts
It contains 50 billion CFUs and is NSF-certified, ensuring high-quality strains. It can be taken with food or water or dissolved into a liquid.
Bellway Super Fiber and Fruit Psyllium
Bellway Super Fiber and Fruit Psyllium is a prebiotic that contains five grams of fiber per serving. It feeds live bacteria to support gut health and contains psyllium husk, which rebalances and supports the gut microbiome.
- Ingredients: Organic psyllium husk powder, raspberry fruit powder, citric acid, salt, Stevia leaf extract, monk fruit extract, and beet juice powder
- Type: Powder
- Testing: USDA-certified organic
- Pros: Favored from real citrus, each scoop contains five grams of fiber, good price point
- Cons: Not technically a probiotic
It is a flavored drink mix containing four more grams of fiber than Promix Debloat. Mix one scoop into eight fluid ounces of liquid.
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Align 24/7 Digestive Support
Align 24/7 Digestive Support contains the strain Bifidobacterium longum 35624, which enhances digestion by restoring a healthy microbiome. It can improve bloating and constipation. Accardi has experienced noticeable relief after implementing this into her routine.
- Ingredients: Bifidobacterium 35624
- Type: Capsule
- Testing: Not specified
- Pros: Special packaging ensures probiotic potency, developed by gastroenterologists, vegetarian
- Cons: May be difficult for some to swallow
It is vegetarian, gluten-free, and doesn’t require refrigeration.
Culturelle
If experiencing occasional diarrhea, a probiotic with lactobacillus rhamnosus, such as Culturelle, has shown to help patients. It also contains inulin, a prebiotic that helps regenerate and maintain the intestinal lining.
- Ingredients: Lactobacillus rhamnosus and Inulin
- Type: Capsule
- Testing: NSF-certified
- Pros: Gluten and soy-free, a two-month supply comes in one order, vegetarian
- Cons: Pricey for a drugstore option
It is gluten-free, soy-free, and NSF-tested to ensure manufacturing quality.
Visbiome
Visbiome contains 112.5 billion probiotics per bottle. The strains of Lactobacillus can help stop diarrhea and support the gut barrier, immune system, and digestion, especially from lactose.
- Ingredients: Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus paracasei, Lactobacillus delbrueckii
- Type: Capsules
- Testing: Low-FODMAP certified
- Pros: Potent dose per one capsule, gluten-free, comes in a recyclable insulated cooler
- Cons: Won’t last outside of refrigerator
With 60 capsules per serving, it is important to note that this probiotic requires refrigeration to thrive and is gluten-free.
Safety and Potential Side Effects
Probiotics are generally considered safe for healthy adults. However, using an inappropriate strain can upset the balance of the gut microbiome and may cause gastrointestinal side effects such as gas. In some cases, probiotics may be harmful, such as for those with:
- suppressed immune systems
- autoimmune conditions
- heart conditions
- HIV
- those taking immune-suppressing drugs
- those undergoing chemotherapy or radiation
- those who are pregnant or nursing
- those who have recently had surgery
As with any supplement, consult a healthcare professional before adding a probiotic to your routine.
How to Take Probiotic Supplements
Probiotic supplements are usually taken once or twice per day or as directed by a healthcare professional, preferably after a meal, as food helps neutralize the stomach's acidic environment, allowing the probiotic bacteria to survive in your digestive tract. Probiotics and antibiotics should be spaced at least 2 hours apart.
The Broader Context of Weight Loss
While probiotics can be a helpful addition to a weight loss plan, they are most effective when combined with a healthy diet and regular physical activity. They should be viewed as one tool among many in a comprehensive approach to weight management.