The quest for effective and accessible weight loss solutions has led to increased interest in natural approaches, particularly the potential of probiotics and their interaction with glucagon-like peptide-1 (GLP-1). This article explores the relationship between GLP-1, probiotics, and weight management, examining the scientific evidence and practical implications.
Understanding GLP-1
Glucagon-like peptide-1 (GLP-1) is an incretin hormone produced by intestinal L-cells in response to nutrient intake. Its primary functions include stimulating insulin secretion, inhibiting glucagon release, delaying gastric emptying, and promoting satiety through central nervous system signaling. Medications like semaglutide (marketed as Ozempic and Wegovy) mimic GLP-1 activity, resulting in reduced appetite and supported weight loss. Weight loss may begin within the first 4 weeks of treatment with Wegovy, but the full effects of Wegovy may not be seen for several months or longer. Side effects like fatigue or nausea can derail GLP-1 success. Nausea is one of the most common issues experienced by people taking GLP-1 medications. These medications slow down how quickly food moves through your stomach, which helps you feel full longer - but it can also lead to feelings of nausea, bloating, and general digestive discomfort. Your body often needs time to adjust to these changes in digestion. Eating smaller, more frequent meals, staying hydrated, and choosing easily digestible foods can help. GLP-1 medications work by helping to reduce appetite and support weight loss. But when you’re eating less, it can be harder to get all the essential nutrients your body needs.
The Role of Probiotics
Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. They are found in both supplements and fermented foods and have been found to improve immune function and digestive and heart health. Hundreds of microorganisms reside in your digestive system. 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. In some 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.
Probiotics and Weight Regulation
Studies suggest that gut bacteria may play a powerful role in body weight regulation. Probiotics seem to influence appetite and energy usage via the production of acetate, propionate, and butyrate, which are short-chain fatty acids. 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.
Read also: The Science Behind GLP-1 Probiotics
Probiotics may also fight obesity in other ways, including:
- Releasing appetite-regulating hormones: 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: Probiotics may increase levels of the protein angiopoietin-like 4 (ANGPTL4). This may lead to decreased fat storage.
Probiotics may reduce the number of calories you absorb from food. They also affect levels of hormones and proteins related to appetite and fat storage, as well as potentially reduce inflammation, which can drive obesity.
Specific Probiotic Strains and Their Effects
Several strains of probiotics in both the Lactobacillus and Bifidobacterium family have been shown to reduce weight. Evidence indicates that Lactobacillus gasseri may help people with obesity lose weight and waist circumference. Additionally, a probiotic supplement blend called VSL#3 may also reduce weight gain, but more research is needed.
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.
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. One 2020 study found that Bifidobacterium animalis subsp. lactis had a positive effect on weight management and reduced inflammation.
Read also: Weight Loss with Probiotic Gummies
Probiotics and GLP-1 Production
Emerging research suggests a link between specific probiotic strains and increased GLP-1 production. This connection could amplify the weight management benefits of probiotics by leveraging GLP-1's appetite-regulating and metabolic effects.
- Tryptophan metabolism: Certain probiotics, such as Bifidobacterium strains, metabolize dietary tryptophan into indole derivatives, which activate aryl hydrocarbon receptors (AhR) on enteroendocrine cells.
- Bile acid deconjugation: Probiotics break down bile acids into secondary forms, such as deoxycholic acid, which attach to Takeda G protein-coupled receptor 5 (TGR5) in the gut.
In a small 2021 study of patients with diabetes, those taking combined Bifidobacterium, Lactobacillus, Enterococcus and Bacillus cereus tablets showed a change in intestinal short-chain fatty acids compared to the control group.
Natural GLP-1 Supplements: An Alternative?
The popularity of GLP-1 receptor agonists like Ozempic and Wegovy has spurred interest in "natural GLP-1 supplements," which claim to boost the body's own GLP-1 production. These products contain a range of ingredients that companies claim will help stimulate GLP-1 production in your body. Each supplement is slightly different, but these are a few ingredients that have come up: L-taurine (an amino acid), Prebiotics (fiber that feed good bacteria in your gut), Boron (a trace element), Berberine (a plant-based substance), Eriomin (lemon extract), Supresa (saffron extract), Morosil (blood orange extract), Green tea leaf extract (concentrated green tea).
However, some in the medical community don’t buy the idea that a supplement can give you similar results as GLP-1 receptor agonists. Natural supplements have “very mild effects” on weight loss based on what Dr. Ali has seen. There is some data to suggest that saffron, green tea, or turmeric can have a slight impact on GLP-1 production, he says, but again, it's not a ton. One way to stimulate similar effects is by focusing on protein, Dr. Ali says. “Eating more protein increases natural GLP-1 production.” That’s true whether you’re going through menopause or have an underlying health condition that makes you prone to weight gain, but protein can really stimulate similar effects for anyone, he says. He recommends 1.2 to 1.5 grams of protein per kilogram of body weight per day, or about 30 to 35 grams of protein per meal.
Safety and Considerations
If you’re a healthy person with no underlying health conditions, you’re probably OK to take a GLP-1 supplement. Keep in mind that some of these contain caffeine or other stimulants, so you’ll want to make sure that you don’t overdo it on top of the caffeine you may already be having in your day. And if you’re taking any medications, there’s always a risk that any supplement could interact with it. That’s why you should always consult with your doctor before hopping on a GLP-1 supplement, Dr. Ali says. It’s also worth considering that the supplement industry is largely unregulated, making it difficult to know if what a company claims is in the bottle is actually accurate. In fact, several popular herbal supplements have been linked to liver damage and other health issues. So, to be safe, whenever you’re buying a supplement, try to opt for products that are doctor-recommended and third-party tested. At the end of the day, if you’re trying to lose weight, consult a doctor before trying a new strategy or supplement-no matter how promising it appears. “If you want to lose weight, start by speaking to a primary care physician,” Dr. Ali says. “If you qualify for the actual medications, that would be the best route.”
Read also: Does OLLY Probiotic Aid Weight Loss?
VSL#3: A Promising Probiotic Formulation
Administration of the probiotic VSL#3 to high fat diet-fed mice reduced food intake and protected from body weight gain and insulin resistance. In addition, VSL#3 administration was able to reverse obesity and diabetes in a HFD mouse model and in leptin-deficient Lepob/ob mice. Moreover, we demonstrate that administration of VSL#3 led to modulation of gut flora composition and a rise in the hormone GLP-1. The beneficial effects of VSL#3 were associated with an increase in the levels of a short chain fatty acid (SCFA), butyrate.
VSL#3 suppressed body weight gain equivalent to that of mice fed on a LFD. VSL#3 significantly decreased the fat depot size, fat mass, and adipocyte size without a significant change in lean mass. Furthermore, VSL#3 treatment induced a significant decrease in fasting and fed blood glucose levels, enhanced glucose tolerance and insulin tolerance, and suppressed hyperinsulinemia. VSL#3 decreased serum triglyceride and free fatty acid levels and reduced fat accumulation in the liver (hepatic steatosis).
VSL#3 feeding significantly decreased resistin and increased adiponectin levels in HFD-fed mice. VSL#3 significantly decreased the circulating levels of inflammatory cytokines, i.e. IL-6, MCP-1, and TNF-a, suggesting that VSL#3 reduced the inflammatory state that is often associated with obesity and insulin resistance. These beneficial metabolic effects of VSL#3 were associated with a significant decrease in food intake
Practical Recommendations
- Dietary Changes: Focus on a healthy, whole-foods diet rich in fiber, fruits, vegetables, and lean protein.
- Probiotic Supplementation: Consider incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet. Alternatively, explore high-quality probiotic supplements with strains like Lactobacillus gasseri or the VSL#3 blend.
- Medical Consultation: If you are considering GLP-1 receptor agonists or have underlying health conditions, consult your doctor for personalized advice.
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