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If you’re in favor of losing weight, you’re probably wondering if taking probiotics can make an impact. After all, those live microorganisms can provide many fitness benefits when consumed, ranging from aiding digestion to supporting the immune system and nutrient absorption.
When it comes to weight loss, there is some evidence that probiotics can work especially when combined with balanced nutrition and normal physical activity. However, some strains of probiotics are being researched more than others on their potential effects on weight loss.
To make it a little easier to find a quality probiotic (which can also help with weight loss), Forbes Health asked a panel of nutrition experts to give us their most sensible picks and the reasons behind their recommendations. The Forbes Health editorial team then assigned stars based on knowledge issues such as the burden and the most sensitive probiotic strains.
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Kara Burnstine, a member of the Forbes Health Advisory Board and a registered dietitian based in Miami, recommends Garden of Life Raw Probiotics Ultimate Care for weight loss and gut health. In addition to explaining that product, some of the strains that studies have shown would possibly advertise weight loss. (Lactobacillus acidophilus and Bifidobacterium lactis, among others), Burstine also notes that Garden of Life “is a well-known and trusted logo with several third-party tests” and that it is “easy to locate at local pharmacies and, of course, on Amazon. “”.
Jarrow Formulas’ Jarro-Dophilus EPS probiotic strains are being studied for w8 loss and “have also been clinically shown to have a positive influence on gut and/or immune health,” notes Kara Collier, registered dietitian nutritionist, co-founder and Vice President of Health at Nutrisense and a member of the Forbes Health Advisory Board. The probiotic’s proprietary blend includes 8 clinically studied strains, according to the company, and because it is shelf stable, refrigeration is necessary.
Metagenics Ultra Flora “specifically compounds Bifidobacterium lactis B-420,” says Burnstine, which in clinical studies has shown to have an effect on body weight. The product is also gluten-free, vegetarian-friendly, and third-party tested, Burnstine adds. In addition, Metagenics Ultra Flora comprises 10 billion CFUs, or colony-forming sets (the unit of measurement for probiotics). When it comes to locating a quality probiotic, Burnstine recommends a logo with at least 10 billion.
According to Collier, DS-01 Daily Synbiotic Seed provides strains that are “clinically studied for weight, digestive health, immune health, cardiovascular health, and skin health. “Seed’s DS-01 Daily Synbiotic is a probiotic and a prebiotic and is designed to be compatible with other diets and nutritional restrictions, according to the company. Collier recommends this probiotic option to “adults for viable probiotic support. “
In addition to containing strains studied for weight loss, this product is undergoing further studies for use in other people with IBS [irritable bowel syndrome],” Collier says. In fact, Klaire Labs Ther-Biotic Pro IBS Relief Relief is marketed as a medical food for IBS nutritional management, potentially helping to decrease symptoms such as diarrhea, constipation, and abdominal pain.
Thorne’s FloraMend Prime probiotic comprises a proprietary blend clinically studied to help with weight management, the company notes. According to Collier, “someone who suffers from diarrhea, constipation, or both” can gain advantages from this probiotic, as can anyone “looking to spice up their immune function, adding other people with seasonal allergies. “
To locate the most productive probiotics for weight loss in 2024, we spoke with two nutrition experts, who gave us their recommendations and justifications for their most sensible choices. The Forbes Health editorial team then used insights such as serving-based value, third-party certifications, and express probiotic strains with the star rating.
Probiotics are live microorganisms (bacteria) or yeasts that, when consumed, are thought to help build a healthy gut.
When it comes to the relationship between probiotics and weight loss, existing studies point out that obese and obese people appear to have an imbalance of healthy bacteria in their gut, which over time can lead to disorders such as the slow release of satiating hormones. such as glucagon-like peptide 1 (GLP-1) and a buildup of triglycerides in adipose tissue. Therefore, it is theorized that an accumulation of healthy bacteria (probiotics) contributes to a greater intestinal balance, less hunger, and in general, probability of weight loss.
While studies are underway on the effect of probiotics on the body, some evidence suggests they could help with weight loss, says Amber Core, a registered dietitian at Ohio State University Wexner Medical Center.
“The effects of a number of systematic reviews of studies imply that probiotics and synbiotics, whether used as a single strain or as multiple strains, may have a favorable effect on weight loss in obese or obese people,” Collier adds. belonging to the genera Lactobacillus and Bifidobacterium were the most used and the ones that showed maximum productive effects in terms of reducing the weight of the painting,” he continues.
In a 2021 review of 27 studies focused on the relationship between probiotics and weight loss, 23 of those studies found that probiotics had a positive impact, leading researchers to conclude that probiotics have the potential to cause obese or obese people to lose weight. Álvarez-Arraño V, Martín-Peláez S. Effects of probiotics and synbiotics on weight loss in obese or obese subjects: a systematic review. Nutrients. 2021; 13(10):3627.
While these studies are encouraging, Collier cautions that “it is vital to note that many studies looking at the effect of probiotics on weight have also combined probiotic interventions with calorie restriction and/or increased physical activity. In this way, the weight loss effect cannot be attributed to the exclusive use of probiotics.
Some strains of probiotics have been studied more than others in terms of their potential for weight loss. According to the study discussed earlier in Nutrients, strains belonging to the genera Lactobacillus and Bifidobacterium are among the most commonly used in studies examining dating between probiotics. and weight loss, and have shown the most promising weight loss results. [1] Álvarez-Arraño V, Martín-Peláez S. Effects of probiotics and synbiotics on weight loss in obese or obese subjects: a systematic review. Nutrients. 2021; 13(10):3627.
However, according to Core, it’s possible that any type of probiotic may provide some benefits. “All probiotics are said to improve digestion and may help decrease inflammation in the gut; they can contribute to overall weight loss, but not necessarily frame fat loss,” says Core.
In addition, Core notes, it’s also vital not to forget that probiotics are only one component of the picture when it comes to weight loss. “When it comes to weight loss, supplements, in any form, are the last line of defense. “says Core. ” Implementing potential healthy lifestyle choices through proper nutrition and exercise will benefit the gut and promote weight loss in a much more sustainable and effective way than a probiotic supplement. “
When opting for a probiotic, Core recommends looking for one that “has an enteric coating that can control acidity so that microbes reach the lower intestinal tract, where they can do their job. “
Another thing to consider is whether a probiotic supplement is third-party tested, as the Food and Drug Administration (FDA) does not supplement supplements in the same way it does with medications. NSF-certified probiotics, for example, are more likely. Offer the potency advertised on the bottle and include only the ingredients listed.
You can also check if the probiotic wants to be refrigerated and if this is realistic for your lifestyle.
It’s also important not to forget that probiotics can have other effects on other people, says Core. In other words, what might work for someone else probably isn’t the best solution for you. “You have to keep in mind that the gut microbiota is very varied and similar to a fingerprint, in the sense that two other people don’t share the same gut microbiome,” he says. “This means that probiotics will affect everyone else. “
Without focusing especially on belly fat, a study published in Nutrients found that probiotic strains belonging to the genera Lactobacillus and Bifidobacterium showed the most promising effects in terms of weight loss. However, Core notes that “all probiotics are thought to support digestion and possibly help reduce inflammation in the gut,” which in turn “would possibly contribute to overall weight loss, but not necessarily contribute to fat loss. “
Weight loss timelines vary from user to user and also depend on other steps a user takes to lose weight. That said, a 2021 study points to positive effects on weight loss efforts after 12 weeks of taking probiotics along with other lifestyle changes. Another small study, published in 2012, reported modest reductions in body fat over six weeks when participants ate yogurt containing either Lactobacillus fermentum or Lactobacillus amylovorus.
Some studies suggest that probiotics might help obese or obese people lose weight. However, research on this topic remains limited and hasn’t uncovered a conclusive link between weight loss and probiotics, according to Core.
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