Probiotic Lactobacillus
Updated Mar. 04th, 2022
Much like the name implies, Lactobacilli form a major part of the lactic acid bacteria group. This means that they help to break down lactose (milk sugar) into sub-units that our intestinal tract can absorb. In manufacturing, Lactobacilli are used in the production of yogurt, cheese, sauerkraut, and other fermented foods. In humans, these bacteria can be found in the gastrointestinal tract and vagina, where they act as symbiotic probiotics ("good", protective bacteria). For more information on probiotics, please click here.
Digestive Health
Like many other probiotics, Lactobacilli are commonly used to prevent and treat gastrointestinal disturbances like diarrhea, including infectious cases like Traveller's Diarrhea, and those caused by antibiotic use. For more information on Traveller's Diarrhea, please click here. Interestingly, Lactobacillus has also been found to help increase the speed of recovery in viral cases of diarrhea as well, particularly in children infected with rotavirus.
Anti-Cancer
Some strains of Lactobacillus have been found to possess anti-inflammatory and anti-cancer activities. The research is preliminary, and only in mice, but supplementation with these species helped to reduce the risk of several cancer types including: colon, bladder, and breast cancers in these treatment models.
Vaginal Infections
Lactobacillus bacteria are good at getting established in the vagina. This helps to protect against vaginal infections, both by pathological bacteria, and by Candida. Thus, supplementing with Lactobacillus spp. can protect against vaginal yeast infections, and help to speed recovery upon infection.
Skin and Immune Health
Gut health is closely linked to both immune and skin health, both of which contribute to skin disorders such as eczema, rosacea, and acne. Colonization with good gut bacteria can help to regulate the immune system since over 70% of our immune cells are located in our gut (GALT). For more information, see our probiotic article.
TYPES OF LACTOBACILLUS
The term Lactobacillus covers a genus that contains over 180 species, and an even larger number of strains. A few of these species are commonly used in probiotic supplements, and have been shown to be beneficial to our health.
L. acidophilus (Acidophilus)
This is the most commonly known species of probiotic on the market today. It can naturally be found in the entire gastrointestinal tract, including the mouth. It is commonly added to many fermented foods in small amounts, particularly dairy products, and supplementation has been found to have a number of health benefits. It can prevent and treat small bowel bacterial overgrowth, and help promote proper lactose digestion in lactose-intolerant individuals. For more information on lactose intolerance, please click here. Certain species have also been shown to protect against infection with E. coli O157:H7, and may help to reduce blood cholesterol levels (strain L1). There is also a strain of L. acidophilus that has been shown to prevent the growth of pathological bacteria such as Salmonella and Campylobacter (strain LA-5). In addition to its protective function, this type of bacteria also converts vitamin K1 in the gut into the K2 form that is beneficial for blood clotting and bone health. For more information on vitamin K, please click here. Although L. acidophilus has been found to help decrease vaginal colonization by Candida ("yeast"), it does not actually remain and colonize the vagina and thus, will not protect against future infection. Some women experience burning in the vagina after using vaginal suppositories containing this particular bacterium, and use should be discontinued if these symptoms occur during treatment. For more information on the treatment of yeast infections, please click here. Because of its widespread benefits and ease of colonizing the GI tract, L. acidophilus is found in a wide variety of probiotic supplements and foods, and can easily be incorporated into one's diet.
L. casei
This bacterium is found in the mouth and human intestine that is very adaptable to a variety of temperatures and pH environments. It produces large amounts of amylase, the enzyme responsible for the digestion of sugar in the gastrointestinal tract. For more information on amylase, please click here. Recent research has shown that L. casei can also help to ferment beans so they produce less gas upon digestion. This bacteria has also been used in critically ill children suffering from diarrhea to help reduce the symptoms and speed healing. This type of bacteria has been shown to bind to the cells of the gastrointestinal tract and stimulate the local immune cells (GALT). This helps to boost the immune system, and prevent local infections in the gut, which is especially useful in times of stress, when the immune system is suppressed.
L. plantarum
One of the more common strains of Lactobacillus found in food is L. plantarum, and natural sources include: saurerkraut, pickles, olives, kimchi, as well as some fermented cheeses. One study showed that it may help to reduce the allergenic potential of soy flour by digesting certain proteins, thus helping to prevent allergic reactions in sensitive individuals. Much of the research on this species is preliminary and further research is required before conclusions can be drawn, but in general, it is considered to have the same general digestive benefits as the other Lactobacillus species (those listed in the paragraphs above).
L. rhamnosus
This particular species of Lactobacillus has been found to be especially useful in the urogenital tract. It is extremely resistant to the harsh acidic conditions found in the stomach, so it easily makes it into the rest of the gut and other areas of the body. One strain, L. rhamnosus GG has been shown to be particularly useful at inhibiting colonization of the vagina and the urinary tract by pathologenic organisms. It can also help to protect the digestive tract, much like the other Lactobacillus strains. Some preliminary research in mice has shown that gut colonization with L. rhamnosus reduced affected GABA receptors in the brain, and helped to reduce anxiety levels. More research is required before we can assume this effect happens in humans as well.
How can I take Lactobacillus?
The doses available in food products are often too small to have an impact and cannot have the medicinal effects required to prevent or treat the medical conditions listed above. Because of this, it is better to supplement with a product with a known concentration of bacteria to ensure you get the effects you seek. Lactobacillus can be found in capsules or powder, alone or in combination with other beneficial probiotic strains. When taken in powder form, this particular probiotic may be associated with increased tooth decay. Because of this effect, supplementing Lactobacillus in capsule form to avoid exposure in the mouth might be preferable. Alternatively, you can rinse your mouth thoroughly with water after taking a powdered form of Lactobacillus to help protect your teeth.
Probiotics sure help to build and strengthen the immune system. This is another product that I will not be without.
Hello Sharon,
Probiotics are a very important part to overall health and well-being. Gut health is linked to so much, including a strong immune system, another important supplement to take daily. Thank you for sharing! Do you also take prebiotics and digestive enzymes? You can read about them here:
https://www.nationalnutrition.ca/articles/supplements/enzymes-2/
Stay healthy & well.