How Probiotics Improve Your Nutrition
- One surprising skill probiotics excel at is manufacturing nutrients, which they then release for us to absorb and use for our own needs.
- It’s like having a little dietary supplement factory in your gut producing vitamins, antioxidants, amino acids, healthy fats, and other nutrients.
- This helps explain many of the probiotic health benefits researchers have discovered.
The assortment of all the microorganisms that dwell on and inside our body is collectively known as the human microbiome. The average human provides a home to about 100 trillion microbes, the majority of which make their lives in your gut.1 The gut is one of the most densely populated ecosystems on the planet. Probiotics are healthy bacteria that promote intestinal health.
Probiotics have been studied for the beneficial effects in people with irritable bowel syndrome (IBS), for fighting intestinal infections, improving lactose digestion, promoting a healthy stress response, blood sugar control, supporting healthy weight, modulating inflammation, and promoting a healthy immune system.2-13 And that’s the shortlist. The National Institutes of Health (NIH) National Library of Medicine database lists more than 33,000 studies on probiotics.
One surprising skill probiotics excel at is manufacturing nutrients, which they then release for us to absorb and use for our own needs. It’s like having a little dietary supplement factory in your gut producing vitamins, antioxidants, amino acids, healthy fats, and other nutrients. And this might explain many of the health benefits probiotics research has discovered. It’s a truly symbiotic relationship, where you give them a home and, in turn, they help you survive. In fact, without healthy gut bacteria, you’d die.14
Butyrate
Butyrate, acetate, and propionate are short-chain fatty acids (SCFA) with powerful health effects. An imbalance of the intestinal microbiome and a decrease in the number of bacteria producing SCFA metabolites often occur in patients with inflammatory bowel diseases (IBD), irritable bowel syndrome (IBS), type 2 diabetes, obesity, autoimmune disorders, or in cancer patients. 15-18
One approach proposed for promoting intestinal health and healthy gut inflammation is to correct dysbiosis with probiotics that produce butyrate.19 Butyrate is the preferred energy source for colon cells and improves gut barrier function.20 A randomized, double-blind, crossover, and placebo-controlled trial showed that the daily intake of approximately one billion live Bifidobacterium bifidum cells increased butyrate healthy adults.21 This study is remarkable, as it shows that supplementation with a single probiotic species can alter the gut microbiota and short-chain fatty acids.
Conjugated Linoleic Acid (CLA)
CLA is a polyunsaturated fat found in animal products. There’s been a great deal of interest in the potential health benefits of CLA. They include supporting a healthy allergic response and promoting a healthy weight, a healthy immune system, and improved blood sugar control.22,23 In a clinical trial of individuals with Crohn’s disease, CLA supplementation decreased the disease activity and improved quality of life.24
Recently, probiotics have been found to produce CLA. Surveys of Bifidobacterium species showed that B. breve was one of only a few species that produced CLA.25-27And in an animal study, supplying B. breve improved the intestinal barrier and decreased inflammation.28
Folic Acid (Vitamin B9)
Folic acid is important for neurological health. When folic acid is low it can cause depression, developmental problems in fetuses, called neural tube defects. It can also create problems with red blood cells, causing the red blood cells to be abnormally large and interfere with their ability to carry oxygen.
Streptococcus thermophilus is considered a good producer of folate.29,30 In one study that evaluated eight different strains of Streptococcus thermophilus, all of them produced folate.31 In contrast, most Lactobacillus species do not synthesize folate, except for L. plantarum.30 Importantly, the forms of folates produced are the biologically active forms, tetrahydrofolate (THF) and 5-methyl-tetrahydrofolate (5-Met-THF).32
Gamma-Amino-Butyric Acid (GABA)
GABA is a key nutrient for neurological and intestinal health. GABA is an inhibitory neurotransmitter of the central nervous system and regulates various processes in the body, including inflammation in the small and large intestines and sleep.33,34
Low GABA is implicated in irritable bowel syndrome (IBS), anxiety, bipolar disorder, attention deficit hyperactivity disorder (ADHD), and plays important roles in how the body reacts to stress, forms memories, sensory processing, and memory.35,36
It’s because of these important roles GABA plays in the body that it’s included as an ingredient in Sleep Relief and Calm + Clear. Fortunately, for us, healthy gut bacteria can also help us by producing GABA that we can then use. These include Streptococcus thermophilus, L. paracasei, L. bulgaricus, L. plantarum and L. helveticus.37-39
And when probiotic strains were combined, even more, GABA was produced. In one study, when Streptococcus thermophilus was cultured in milk, it created 2.8 mg of GABA per milliliter. When it was combined and cultured with L. rhamnosus, the two together produced 8.3 mg of GABA per milliliter, a nearly 300% increase.40
Glutathione
Glutathione is one of the body’s most important antioxidant. Glutathione acts as a powerful antioxidant, a key protector against pollution and protects cells against injury caused by exposure to pesticides, plastics, benzene, and carbon tetrachloride, as well as heavy metals, cigarette smoke, smog, drugs, solvents, dyes, phenols and nitrates.
Glutathione works to inhibit the formation of free radicals, dangerous agents that suppress the immune system and promote the formation of carcinogens. Free radicals also speed up the aging process, and it is due to this antioxidant activity that glutathione is considered one of the most powerful health-promoting nutrients.
Given the major role this nutrient plays in our health, it’s not surprising that low glutathione has been detected in many conditions. People with intestinal inflammation and diseases of the intestines, such as Crohn’s disease, have been shown to be low in glutathione. Low glutathione has also been reported in people with Alzheimer’s disease, Parkinson’s disease, pancreatic inflammation, diabetes, coronary artery disease, chronic obstructive pulmonary disease (COPD), and acute respiratory distress syndrome (ARDS).41
Recently it’s been discovered that probiotics Streptococcus thermophilus synthesizes glutathione.42,43 Moreover, glutathione biosynthesis is essential for the antioxidant and anti-inflammatory effects of Streptococcus. thermophilus.44
As a result of its antioxidant properties, Streptococcus thermophilus was shown to protect mice against acute cadmium toxicity. Among thirteen probiotic bacteria tested, Streptococcus thermophilus was the most powerful at protecting against cadmium. The results of this study “indicated the protective action of S. thermophilus against acute cadmium toxicity as well as their beneficial health effects and suggested its use as a safe and efficacious nutritional dietary supplement.”45
Not surprisingly, there’s synergy between bacteria, with the activity of one strain benefiting another. Glutathione helps protect lactic acid bacteria, including L. bulgaricus against acid, hydrogen peroxide, and other stress conditions.46,47
What You Can Do
- Eat more plants. Plants contain dietary fiber. Green leafy vegetables also contain folic acid. A high-fiber diet balances your gut bacteria and promotes a healthy microbiome. Consume at least 30 grams of dietary fiber per day.
- Sleep. Sleep deprivation contributes to gut dysbiosis. Getting enough sleep is crucial for gut health. If you’re having trouble sleeping, take Sleep Relief and follow the recommendations in my blog, Your Checklist to Beat Insomnia.
- Reduce Stress. Chronic stress has also been shown to contribute to dysbiosis. To help you gut rebalance, reduce your stress by taking Calm + Clear and following the recommendations in my blog, Top Natural Approaches to Stress.
- Take Belly Rescue™ to promote a healthy gut microbiome. Belly Rescue is a potent multi-strain probiotics and prebiotics blend that delivers 25 billion colony forming units (CFU) per capsule from 15 strains of health-promoting bacteria. Belly Rescue includes five species of Bifidobacterium, nine species of Lactobacillus and Streptococcus thermophilus. These species promote healthy digestion, skin, mood, immunity, inflammation, liver health, weight and blood sugar. All species used in Belly Rescue have been identity-verified using DNA-fingerprinting technology.
If You Like This, You Might Also Enjoy
10 Surprising Health Problems Caused by Leaky Gut
References
2 Inturri R, Stivala A, Furneri PM, Blandino G. Growth and adhesion to HT-29 cells inhibition of Gram-negatives by Bifidobacterium longum BB536 e Lactobacillus rhamnosus HN001 alone and in combination. Eur Rev Med Pharmacol Sci. 2016;20(23):4943-4949.
3 O’Mahony L, McCarthy J, Kelly P, et al. Lactobacillus and bifidobacterium in irritable bowel syndrome: symptom responses and relationship to cytokine profiles. Gastroenterology. 2005;128(3):541-551.
4 Bonfrate L, Di Palo DM, Celano G, et al. Effects of Bifidobacterium longum BB536 and Lactobacillus rhamnosus HN001 in IBS patients. Eur J Clin Invest. 2020;50(3):e13201.
5 Caviglia GP, Tucci A, Pellicano R, et al. Clinical Response and Changes of Cytokines and Zonulin Levels in Patients with Diarrhoea-Predominant Irritable Bowel Syndrome Treated with Bifidobacterium Longum ES1 for 8 or 12 Weeks: A Preliminary Report. J Clin Med. 2020;9(8).
6 Pinto-Sanchez MI, Hall GB, Ghajar K, et al. Probiotic Bifidobacterium longum NCC3001 Reduces Depression Scores and Alters Brain Activity: A Pilot Study in Patients With Irritable Bowel Syndrome. Gastroenterology. 2017;153(2):448-459.e448.
7 Lewis ED, Antony JM, Crowley DC, et al. Efficacy of Lactobacillus paracasei HA-196 and Bifidobacterium longum R0175 in Alleviating Symptoms of Irritable Bowel Syndrome (IBS): A Randomized, Placebo-Controlled Study. Nutrients. 2020;12(4).
8 Allen AP, Hutch W, Borre YE, et al. Bifidobacterium longum 1714 as a translational psychobiotic: modulation of stress, electrophysiology and neurocognition in healthy volunteers. Transl Psychiatry. 2016;6(11):e939.
9 Wang H, Braun C, Murphy EF, Enck P. Bifidobacterium longum 1714™ Strain Modulates Brain Activity of Healthy Volunteers During Social Stress. Am J Gastroenterol. 2019;114(7):1152-1162.
10 Macfarlane S, Cleary S, Bahrami B, Reynolds N, Macfarlane GT. Synbiotic consumption changes the metabolism and composition of the gut microbiota in older people and modifies inflammatory processes: a randomised, double-blind, placebo-controlled crossover study. Aliment Pharmacol Ther. 2013;38(7):804-816.
11 Namba K, Hatano M, Yaeshima T, Takase M, Suzuki K. Effects of Bifidobacterium longum BB536 administration on influenza infection, influenza vaccine antibody titer, and cell-mediated immunity in the elderly. Biosci Biotechnol Biochem. 2010;74(5):939-945.
12 Sanchez M, Darimont C, Drapeau V, et al. Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. Br J Nutr. 2014;111(8):1507-1519.
13. Asemi Z, Zare Z, Shakeri H, Sabihi SS, Esmaillzadeh A. Effect of multispecies probiotic supplements on metabolic profiles, hs-CRP, and oxidative stress in patients with type 2 diabetes. Ann Nutr Metab. 2013;63(1-2):1-9.
14 Roy S, Trinchieri G. Microbiota: a key orchestrator of cancer therapy. Nat Rev Cancer. 2017;17(5):271-285.
15 Bhutia Yangzom D, Ganapathy V. Short, but Smart: SCFAs Train T Cells in the Gut to Fight Autoimmunity in the Brain. Immunity. 2015;43(4):629-631.
16 Rivière A, Selak M, Lantin D, Leroy F, De Vuyst L. Bifidobacteria and Butyrate-Producing Colon Bacteria: Importance and Strategies for Their Stimulation in the Human Gut. Frontiers in Microbiology. 2016;7(979).
17 Sun M, Wu W, Liu Z, Cong Y. Microbiota metabolite short chain fatty acids, GPCR, and inflammatory bowel diseases. Journal of Gastroenterology. 2017;52(1):1-8.
18 Hu J, Lin S, Zheng B, Cheung PCK. Short-chain fatty acids in control of energy metabolism. Crit Rev Food Sci Nutr. 2018;58(8):1243-1249.
19 Chen J, Vitetta L. Butyrate in Inflammatory Bowel Disease Therapy. Gastroenterology. 2020;158(5):1511.
20 Rivière A, Selak M, Lantin D, Leroy F, De Vuyst L. Bifidobacteria and Butyrate-Producing Colon Bacteria: Importance and Strategies for Their Stimulation in the Human Gut. Frontiers in microbiology. 2016;7:979-979.
21 Gargari G, Taverniti V, Balzaretti S, et al. Consumption of a Bifidobacterium bifidum Strain for 4 Weeks Modulates Dominant Intestinal Bacterial Taxa and Fecal Butyrate in Healthy Adults. Appl Environ Microbiol. 2016;82(19):5850-5859.
22 den Hartigh LJ. Conjugated Linoleic Acid Effects on Cancer, Obesity, and Atherosclerosis: A Review of Pre-Clinical and Human Trials with Current Perspectives. Nutrients. 2019;11(2).
23 Kim JH, Kim Y, Kim YJ, Park Y. Conjugated Linoleic Acid: Potential Health Benefits as a Functional Food Ingredient. Annu Rev Food Sci Technol. 2016;7:221-244.
24 Bassaganya-Riera J, Hontecillas R, Horne WT, et al. Conjugated linoleic acid modulates immune responses in patients with mild to moderately active Crohn’s disease. Clin Nutr. 2012;31(5):721-727.
25 Coakley M, Ross RP, Nordgren M, Fitzgerald G, Devery R, Stanton C. Conjugated linoleic acid biosynthesis by human-derived Bifidobacterium species. J Appl Microbiol. 2003;94(1):138-145.
26 Chung SH, Kim IH, Park HG, et al. Synthesis of conjugated linoleic acid by human-derived Bifidobacterium breve LMC 017: utilization as a functional starter culture for milk fermentation. J Agric Food Chem. 2008;56(9):3311-3316.
27 Raimondi S, Amaretti A, Leonardi A, Quartieri A, Gozzoli C, Rossi M. Conjugated Linoleic Acid Production by Bifidobacteria: Screening, Kinetic, and Composition. Biomed Res Int. 2016;2016:8654317.
28 Chen Y, Jin Y, Stanton C, et al. Alleviation effects of Bifidobacterium breve on DSS-induced colitis depends on intestinal tract barrier maintenance and gut microbiota modulation. European Journal of Nutrition. 2021;60(1):369-387.
29 Crittenden RG, Martinez NR, Playne MJ. Synthesis and utilisation of folate by yoghurt starter cultures and probiotic bacteria. Int J Food Microbiol. 2003;80(3):217-222.
30 Sybesma W, Starrenburg M, Tijsseling L, Hoefnagel MH, Hugenholtz J. Effects of cultivation conditions on folate production by lactic acid bacteria. Appl Environ Microbiol. 2003;69(8):4542-4548.
31 Tarrah A, de Castilhos J, Rossi RC, et al. In vitro Probiotic Potential and Anti-cancer Activity of Newly Isolated Folate-Producing Streptococcus thermophilus Strains. Front Microbiol. 2018;9:2214.
32 Meucci A, Rossetti L, Zago M, et al. Folates biosynthesis by Streptococcus thermophilus during growth in milk. Food Microbiol. 2018;69:116-122.
33 Hyland NP, Cryan JF. A Gut Feeling about GABA: Focus on GABA(B) Receptors. Front Pharmacol. 2010;1:124.
34 Gottesmann C. GABA mechanisms and sleep. Neuroscience. 2002;111(2):231-239.
35 Aggarwal S, Ahuja V, Paul J. Dysregulation of GABAergic Signalling Contributes in the Pathogenesis of Diarrhea-predominant Irritable Bowel Syndrome. J Neurogastroenterol Motil. 2018;24(3):422-430.
36 Schür RR, Draisma LW, Wijnen JP, et al. Brain GABA levels across psychiatric disorders: A systematic literature review and meta-analysis of (1) H-MRS studies. Hum Brain Mapp. 2016;37(9):3337-3352.
37 Somkuti GA, Renye JA, Jr., Steinberg DH. Molecular analysis of the glutamate decarboxylase locus in Streptococcus thermophilus ST110. J Ind Microbiol Biotechnol. 2012;39(7):957-963.
38 Yogeswara IBA, Maneerat S, Haltrich D. Glutamate Decarboxylase from Lactic Acid Bacteria-A Key Enzyme in GABA Synthesis. Microorganisms. 2020;8(12).
39 Cui Y, Miao K, Niyaphorn S, Qu X. Production of Gamma-Aminobutyric Acid from Lactic Acid Bacteria: A Systematic Review. Int J Mol Sci. 2020;21(3).
40 Han M, Liao W-y, Wu S-m, Gong X, Bai C. Use of Streptococcus thermophilus for the in situ production of gamma-aminobutyric acid-enriched fermented milk. Journal of Dairy Science. 2020;103(1):98-105.
41 Glutathione, reduced (GSH). Monograph. Altern Med Rev. 2001;6(6):601-607.
42 Pophaly SD, Poonam S, Pophaly SD, et al. Glutathione biosynthesis and activity of dependent enzymes in food-grade lactic acid bacteria harbouring multidomain bifunctional fusion gene (gshF). J Appl Microbiol. 2017;123(1):194-203.
43 Wang T. Protective role of glutathione against oxidative stress in Streptococcus thermophilus. International dairy journal. 2015;v. 45:pp. 41-47-2015 v.2045.
44 Wang Y. Glutathione biosynthesis is essential for antioxidant and anti-inflammatory effects of Streptococcus thermophilus. International dairy journal. 2019;v. 89:pp. 31-36-2019 v.2089.
45 N GA, EM MA, Shabanna S, Abd-Elrahman E. Protective Efficacy of Streptococcus Thermophilus Against Acute Cadmium Toxicity in Mice. Iran J Pharm Res. 2018;17(2):695-707.
46 Pophaly SD, Singh R, Pophaly SD, Kaushik JK, Tomar SK. Current status and emerging role of glutathione in food grade lactic acid bacteria. Microb Cell Fact. 2012;11:114.
47 Wang T. Effects of glutathione on acid stress resistance and symbiosis between Streptococcus thermophilus and Lactobacillus delbrueckii subsp. bulgaricus. International dairy journal. 2016;v. 61:pp. 22-28-2016 v.2061.
Top Nutrients for Brain Health
Over the next two decades, 20% of all Americans will be over 65 years old. That’s 72 million people, and the majority of those folks will live well into their 90s. Chronic diseases increase with age, including heart disease, depression, osteoporosis, and cancer. But one of the scariest declines of all to contemplate is losing your mind. Forgetting names, faces, your loved ones, or even how to cook and take care of your basic needs. Fortunately, nutrients have been shown in clinical trials to promote the brain, including significantly improving memory and mood.
Vitamin K for Bone, Brain, Immune and Liver Health
MK4 is a specific form of vitamin K2. And while MK4 is best known for bone health, it’s an important nutrient used throughout your body. Among all the forms of vitamin K2, only MK4 has been shown to maintain strong bones; support brain, liver, and immune health; and promote healthy bone marrow and blood cell production.
Six Surprising Benefits of Vitamin D
Vitamin D does a whole lot more than support healthy bones. Vitamin D supports brain health, muscle size and strength, heart health, mood, pancreas health and insulin balance. This blog discusses six surprising benefits of vitamin D and six more reasons to make sure you get enough of this powerful nutrient.
Your purchases help us support these charities and organizations:
NBI: About Us | Our Quality | Contact Us | Products | Loyalty Program | Affiliates
Support: Return & Exchange Policy | Shipping Policy | Privacy Policy | Terms & Conditions | Site Map
Connect with Us on Social: Facebook | LinkedIn | YouTube | Twitter
Disclaimer: The information provided on this website is for educational purposes only and does not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare professional with questions you may have regarding a medical condition.
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.
Your purchases help us support these charities and organizations:
NBI: About Us | Our Quality | Contact Us | Products| Loyalty Program | Affiliates
Support: Return & Exchange Policy | Shipping Policy | Privacy Policy | Terms & Conditions | Site Map
Connect with Us on Social: Facebook | LinkedIn | YouTube | Twitter
Disclaimer: The information provided on this website is for educational purposes only and does not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare professional with questions you may have regarding a medical condition.
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.