Is there a probiotic that helps with weight loss?

Several strains of probiotics in both the Lactobacillus and Bifidobacterium family have been shown to reduce weight and belly fat. Lactobacillus gasseri appears to be one of the most effective.

healthline.com - 3 Best Probiotics for Weight Loss of 2022 - Healthline

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Share on Pinterest We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Probiotics are live microorganisms that are associated with a wide range of health benefits ( 1 ). For example, the probiotic strain Bifidobacterium longum 35624 has been shown to be effective for treating irritable bowel syndrome, while the strain Bifidobacterium animalis ssp. lactis 420 may help with weight management (2, 3 ). Over the past several years, interest in probiotics for weight loss has been growing. Obesity is a multifaceted condition that involves genetics, hormones, diet, environment, socioeconomic status, exercise habits, sleep patterns, and sedentary time. However, research suggests that probiotics may be a useful tool to help some individuals lose weight ( 4 , 5 ). Keep reading for our picks of the 3 best probiotics to support your weight loss efforts. Can probiotic supplements help you lose weight? Only a few probiotic strains have been clinically tested for effectiveness in weight loss and management (2): B. animalis ssp. lactis 420

L. acidophilus CUL-60

L. acidophilus CUL-21

L. plantarum CUL-66

B. animalis subsp. lactis CUL-34

B. bifidum CUL-20 The methods by which these probiotic strains affect body weight aren’t well understood, but it’s thought that they may reduce appetite-regulating hormones or decrease fat storage ( 5 ). When shopping for probiotics to assist in your weight loss efforts, it’s important to look for one of the above strains. Also keep in mind that while they may be appropriate for general gut health support, most broad-spectrum probiotics don’t contain the exact strains that have been shown to be effective for weight loss. For example, a probiotic supplement may list L. acidophilus on the ingredient list. However, there are many types of L. acidophilus, and only L. acidophilus CUL-60 has been shown to be effective for weight loss. It’s impossible to know whether the product in question contains the correct strain for weight loss (2). How we chose The probiotic supplements featured in this article were selected based on the following criteria: Probiotic strains: We included products with probiotic strains that have been clinically shown to be effective for weight management. Studies show that these strains may help reduce body weight, body fat mass, and waist circumference (2, 6 ). We included products with probiotic strains that have been clinically shown to be effective for weight management. Studies show that these strains may help reduce body weight, body fat mass, and waist circumference (2, ). CFU count: We included products that contain doses of probiotics that have been shown to be effective for weight loss in clinical studies. We included products that contain doses of probiotics that have been shown to be effective for weight loss in clinical studies. Third-party testing: The products on our list are third-party tested to ensure safety, purity, and potency. The products on our list are third-party tested to ensure safety, purity, and potency. Ingredient quality: We looked for products that are made with high quality ingredients and free from fillers, preservatives, and artificial ingredients. We looked for products that are made with high quality ingredients and free from fillers, preservatives, and artificial ingredients. Vetting: Every product and brand on our list has been vetted to ensure that it meets Healthline’s medical and business standards. Why you should trust us Every brand and product on our list has been reviewed by registered dietitians and vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article: adheres to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations

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is manufactured in facilities that adhere to current good manufacturing practices (CGMPs) established by the FDA is produced by a medically credible company that follows ethical, legal, and industry best standards is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs Healthline’s picks of the best probiotic supplements for weight loss A note on price General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost. Generally, prices range from $0.97 to $2.00 per serving, or $42 to $60 per container, though this may vary depending on where you shop. Pricing guide: $ = under $1 per serving

= under $1 per serving $$ = $1–$1.99 per serving

= $1–$1.99 per serving $$$ = over $1.99 per serving Best overall Metagenics UltraFlora Control Price range: $$$

$$$ Serving size: 1 capsule daily

1 capsule daily CFU count: 10 billion CFU

10 billion CFU Strains: Bifidobacterium lactis B-420

Bifidobacterium lactis B-420 Certifications: NSF Certified Metagenics UltraFlora Control contains Bifidobacterium lactis B-420, a probiotic strain that is a trademark of the chemical and technological innovation company DuPont. This strain has been studied specifically for its use in weight management ( 3 ). One study found that taking 10 billion CFU of Bifidobacterium lactis B-420 daily helped regulate body fat mass, reduce waist circumference, and reduce food intake over 6 months ( 6 ). However, it’s important to note that the study was funded by DuPont. Metagenics UltraFlora Control is gluten-free and vegetarian-friendly and does not require refrigeration. Pros shelf-stable

vegetarian-friendly

gluten-free

clinically tested single-strain probiotic

third-party certified Cons expensive

$$ Serving size: 1 capsule daily

1 capsule daily CFU count: 10 billion CFU

10 billion CFU Strains: Bifidobacterium lactis B-420

Bifidobacterium lactis B-420 Certifications: NSF Certified Bariatric Advantage is a shelf-stable supplement that also uses the trademarked probiotic strain Bifidobacterium lactis B-420, which has been specifically studied for use in managing weight and body fat mass and reducing waist circumference ( 3 , 6 ). This supplement is slightly less expensive than Metagenics UltraFlora Control. While it doesn’t need to be refrigerated, FloraVantage Control does need to be stored below 75°F (24°C). As such, it’s important to purchase the product from a reputable retailer to ensure that it is stored and shipped at a proper temperature. Pros shelf-stable

vegetarian-friendly

gluten-free

clinically tested single-strain probiotic

third-party certified Cons expensive

not vegan-friendly Best vegan-friendly Genestra Brands HMF Metabolic Price range: $

$ Serving size: 1 capsule daily

1 capsule daily CFU count: 50 billion CFU

50 billion CFU Strains: L. acidophilus CUL-60, L. acidophilus CUL-21, L. plantarum CUL-66, B. animalis subsp. lactis CUL-34, B. bifidum CUL-20 L. acidophilus CUL-60, L. acidophilus CUL-21, L. plantarum CUL-66, B. animalis subsp. lactis CUL-34, B. bifidum CUL-20 Certifications: NSF Certified The probiotic strains used in Genestra Brands HMF Metabolic have been clinically tested in a study funded by Cultech Limited, a supplement ingredient manufacturer. The randomized controlled trial showed that people who took probiotic supplements with 50 billion CFU of a mix of L. acidophilus CUL-60, L. acidophilus CUL21, L. plantarum CUL66, B. bifidum CUL20, and B. animalis subsp. lactis CUL34 had lower weight, lower body mass index, and smaller waist circumferences after 6 months than people who took a placebo ( 7 ). The effects were more pronounced in women and in people who were obese before starting the supplement. Unlike the other two supplements above, Genestra Brands HMF Metabolic is vegan-friendly, though it does require refrigeration. Pros vegan-friendly

gluten-, dairy-, and soy-free

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third-party tested

relatively affordable Cons requires refrigeration

How to choose a probiotic When shopping for a probiotic to support your weight loss efforts, it’s important to consider several factors, including your dietary needs and the product’s probiotic strains, CFU count, storage requirements, third-party testing, and cost. Does it contain the exact strain that you’re looking for? Make sure to choose a product that contains a probiotic strain that has been shown to be effective for weight management. The Clinical Guide to Probiotic Products is a handy reference that lists brand names of clinically tested probiotic strains and their proposed uses (2). Does it contain an effective dose? In addition to containing an evidence-based strain, probiotics for weight loss should contain an effective dose of that strain. For example, Bifidobacterium lactis B-420 has been shown to be effective at a dose of 10 billion CFU per day. Additionally, weight loss studies using a mix of L. acidophilus CUL-60, L. acidophilus CUL-21, L. plantarum CUL-66, B. animalis subsp. lactis CUL-34, and B. bifidum CUL-20 were effective at 50 billion CFU per day. Does it need to be refrigerated? Probiotics may be shelf-stable (stored at room temperature), or they may require refrigeration. If you travel often for work or don’t always have access to a refrigerator, it’s best to go with a shelf-stable product. Is it third-party tested? Because the FDA does not regulate supplements in the same way as pharmaceuticals, the best way to ensure the safety, purity, and potency of a probiotic supplement is to purchase a product that’s third-party tested by a credible organization. Some examples of third-party organizations to look for are: NSF International

USP

UL Solutions Do you have any food allergies or intolerances? If so, look for products that meet your specific dietary needs, such as vegan, vegetarian, dairy-free, soy-free, or gluten-free. How much does it cost? Probiotics can vary in price, so compare brands and buy based on what you can afford. Potential side effects of probiotics Probiotics are generally considered safe for healthy adults. However, using an inappropriate strain can upset the balance of your gut microbiome and may cause gastrointestinal side effects such as gas and bloating ( 8 ). Using the correct probiotic for the right reason can reduce the possibility of side effects ( 9 ). The medical literature also cautions against probiotics for certain populations, including people who ( 8 ): have immune conditions

have heart conditions

have been diagnosed with HIV

take immune-suppressing drugs

are undergoing chemotherapy or radiation

are pregnant or nursing

have recently had surgery As with any supplement, it’s important to consult a healthcare professional before adding a probiotic to your wellness routine. Frequently asked questions When is the best time to take probiotics for weight loss? Probiotic supplements are usually taken once per day, or as directed by a healthcare professional. Many practitioners recommend consuming supplements with food. Supplements can be taken at any time of the day ( 7 ). Just keep in mind that probiotics and antibiotics should be spaced at least 2 hours apart ( 7 ). Can probiotics help flatten your stomach? When paired with a healthy diet and regular physical activity, probiotics may help you lose weight and trim your waistline. However, probiotic supplements on their own won’t lead to dramatic weight loss or a flat tummy.

healthline.com - 3 Best Probiotics for Weight Loss of 2022 - Healthline

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