A Guide To The Most Common Types Of Probiotics & What They Do

Probiotics are good bacteria that can help improve your health in many ways. Probiotics have been linked to enhanced digestion and heart health, and they are also thought to benefit skin, mental clarity, and general mental wellness. Probiotics are beneficial microorganisms that can be found in fermented foods like yoghurt, buttermilk, and kefir. However, high-quality supplements provide a significantly larger number of probiotic strains. Ingestion of good bacteria to improve health has been proposed since the early 20th century1.

The word "probiotic" is relatively new, yet its meaning is timeless. Probiotics are now widely available in the marketplace, both as supplements and as ingredients in a variety of processed foods. The variety of probiotics available can be overwhelming, but it's important to keep in mind that different species and strains of probiotics have varied effects on your health and that different people have different responses to the same probiotic. Identifying the most beneficial probiotic for your needs requires familiarity with the most prevalent probiotic strains and their effects2.

Common Strains of Probiotics3-5:

Healthy bacteria like Lactobacillus and Bifidobacterium are the two main types of probiotics. These are the most prevalent and well-researched probiotic strains to look for, so finding a supplement with them is crucial to your health.

Lactobacillus acidophilus: L. acidophilus, a popular and widely used probiotic strain, helps maintain healthy immune and digestive systems. L. acidophilus has been shown to be effective in lowering gas, bloating, irritable bowel syndrome, leaky gut syndrome, diarrhoea, and lactose intolerance, making it an especially useful supplement for women. It improves digestion, allowing for greater nutritional absorption from food, and it strengthens the immune system, making it simpler to ward off illness. Allergy sufferers should rest easy knowing that L. Acidophilus also promotes urinary and genital tract health.

Lactobacillus rhamnosus GG: This type of probiotic is among the most helpful for treating diarrhoea brought on by antibiotic use or travel. When ingested, L. rhamnosus GG attaches to the lining of the intestines and begins battling gastrointestinal and urinary tract infections. This variety is highly recommended for those who have trouble digesting dairy products due to lactose sensitivity. It also helps to maintain healthy vaginal flora.

Bifidobacterium bifidum: About 95% of a newborn's intestines are made up of B. bifidum at birth, and it helps keep the baby healthy by fighting off bacteria. This strain colonises the intestinal wall, facilitating the breakdown of carbohydrates and other food particles and enhancing nutritional absorption. B. bifidum has recently been shown to help lessen the likelihood of catching a cold or the flu. Additionally, this strain is able to colonise the vaginal wall, where it reduces the pH and thereby inhibits the formation of harmful bacteria.

Bifidobacterium breve: In addition to warding off the harmful effects of E. coli and candida/yeast infections, the probiotic strain B. breve has been shown to slow the ageing process. It's also useful for relieving gas, bloating, diarrhoea, and constipation. In contrast to other strains, this one is able to digest a wide range of compounds, making it highly powerful against a wide variety of hazardous bacteria.

Streptococcus thermophilus: A well-studied strain of bacteria, S. thermophilus is beneficial to women's health. This strain produces lactase, which helps with dairy digestion along with other digestive disorders like leaky gut, irritable bowel syndrome, and diarrhoea. In addition, it strengthens one's defences against frequent illnesses. Since S. thermophilus is a reliable starter strain for producing probiotic-rich cheese and yoghurt.

Bacillus coagulans: B coagulans is another type of bacteria that helps the body digest lactose by producing lactic acid and enzymes. As a result, the body is better able to absorb minerals and vitamins including phosphorus, iron, and calcium. It also helps women's reproductive systems; research shows that 91% of women who added B. coagulans to their diets daily saw improvements in their vaginal health, pH levels, and discomfort. These spore-bearing bacteria, which belong to the genus Bacillus, are able to survive in the body for far longer than most others due to their resistance to things like heat, humidity, light, and stomach acid.

Streptococcus salivarius K12 and M18: These two types of bacteria are typically discovered in the mouth's mucous membranes. K12 has been related to improved oral health in both children and adults, including fewer cases of sore throat and earache and less plaque on teeth. Increased M18 levels have been associated with reduced gum and tooth inflammation.

Lactobacillus paracasei: This is a one-of-a-kind strain because of its beneficial effects on the liver and the immune system. The small intestine is home to a resistant form of bacteria called L. paracasei. There is a possibility that this strain could colonise the colon if milk protein is ingested alongside it.

Reference:

  1. Office of Dietary Supplements - Probiotics. Learn more.
  2. The4. Types of the Most Common Probiotic Strains. LoveBug Probiotics USA Learn more (2018).
  3. What are the best probiotics? Types, sources, and how to choose. Learn more (2019).
  4. Fijan, S. Microorganisms with Claimed Probiotic Properties: An Overview of Recent Literature. Int J Environ Res Public Health 11, 4745–4767 (2014).
  5. 17 Types Of Good Bacteria - The List of Most Beneficial Species of Probiotics Lactobacillus and Bifidobacteria. Ecosh Learn more (2020).