Evidence Based
Probiotics have become increasingly popular, and potentially for good reason. Research related to probiotic supplements[1] has been expanding. The health benefits being explored range from support for irritable bowel syndrome to better control of cholesterol. So, while probiotic strains may help with symptoms like abdominal bloating, many still wonder, “Do probiotics help with weight loss?”
Changes in body weight and body fat percentage have also been explored in studies. In addition, questions of which strains might be better and what doses might be most effective have been examined. Let’s take a closer look at the research related to probiotic supplements and weight loss.
Do Probiotics Help You Lose Weight?
Yes, probiotics have been associated with weight loss. In studies, probiotics are often given along with positive lifestyle recommendations like a healthy diet. When isolated, the effects of probiotics on weight have been fairly modest.
This highlights the importance of eating a healthy, balanced diet and placing an emphasis on caloric deficits when losing weight. Gut health and diet are closely linked, and probiotic supplementation is unlikely to counteract poor dietary choices.
Do Probiotics Help With Weight Loss?
So, do probiotics help you lose weight? While many studies have involved probiotics, they tend to vary widely. Variations include which strains are used, the doses administered, and whether broader dietary changes were also implemented. This is important because reducing calorie intake is an established way to avoid or reverse weight gain. Plus, participants may have had other sources of probiotics, like fermented foods.
To isolate the specific effects of probiotics, these variables would need to be kept as consistent as possible. Well-designed randomized controlled trials often do a good job of this. Some reviews also compile data from multiple studies to provide a more complete picture.
In one such review, probiotics showed a tendency toward reductions in body weight and BMI,[2] but these changes were not statistically significant. One of the challenges was that few studies were designed to isolate the effects of probiotics specifically, and these had small sample sizes.
In a similar, more recent review, 23 out of the 27 included articles suggested positive effects on weight loss.[3] Many of these studies were accompanied by changes in diet or exercise, however, which makes isolating the effects more difficult. Some trends may still be identified, like finding probiotic strains that offer some benefit for weight loss.
Probiotic Strains
In randomized clinical trials, no single probiotic strain has been identified as clearly superior. There are several strains[3] belonging to Lactobacillus and Bifidobacterium genera that have been studied more frequently and were associated with positive results:
- Lactobacillus acidophilus.
- Lactobacillus rhamnosus.
- Lactobacillus gasseri.
- Lactobacillus plantarum.
- Lactobacillus curvatus.
- Lactobacillus sakei.
- Bifidobacterium lactis.
- Bifidobacterium longum.
- Bifidobacterium bifidum.
Other strains have been studied less frequently but may have similar effects on weight based on changes in gut microbiota.
Probiotic Dose
Dosage is an important consideration in dietary supplements, leading to the question, “How many billion probiotics should I take for weight loss?” The dosage of probiotics is measured in colony-forming units or CFUs. A standard probiotic supplement will offer doses in the billions of CFUs.
The viability of a living organism to successfully navigate the digestive tract[4] is crucial for it to be effective. Logically, a higher dose may provide more opportunities for successful colonization.
In studies, the doses of probiotic bacteria used have varied widely. These doses[3] have been as low as 1 million CFU and as high as 50 trillion CFU. No discernable difference was noted in the likelihood of successful weight loss or the number of side effects.
The dose-response[5] has varied in other research, highlighting a need for more targeted studies in the future. When evaluated for other purposes, like irritable bowel syndrome, no dose-dependent response was found. In other instances, a minimum dose was suggested, like the dose of 100 trillion CFU needed for a blood pressure response.
Changes In Body Composition
If a general trend in lower body weight or body mass index has been seen, how much weight is being lost? There are a few ways to measure this, including:
- Direct body weight.
- Body mass index.
- Waist circumference.
- Body fat percentage.
Several of these measurements have been evaluated in specific studies. In one study involving participants with a BMI of greater than 25 kg/m2, individuals using Lactobacillus sakei derived from kimchi lost an average of 0.2 kg. Their waist circumference also decreased by 0.8 cm.
Many often wonder, “Do probiotics help with belly fat?” In a randomized controlled trial involving healthy volunteers, Bifidobacterium lactis was associated with a significant reduction in abdominal fat.[6] These results were measured over 12 weeks and represent promising evidence that probiotics alter body fat.
When an overall statistical analysis[7] was used, probiotics were associated with average reductions of:
- 0.55 kg or 1.2 pounds of body weight.
- 0.3 units of BMI.
- 0.92% total body fat.
These findings demonstrate that probiotics may be associated with favorable body weight and composition changes.
How Do Probiotics Help With Weight Loss
The connection between the health of the digestive tract and its microbial residents[8] and overall health has come into focus in recent years. Obesity has been linked with imbalanced gut bacteria, which can affect how our bodies absorb and metabolize nutrients.
The exact mechanisms remain unclear, and our diet itself (e.g., fat or fiber intake) can impact gut flora composition. This highlights a give-and-take relationship between what we eat and the contributions gut bacteria can provide. It’s also the rationale behind including prebiotics, a fuel source for probiotics, in supplements for gut health.
How To Use Probiotics For Weight Loss
The importance of eating a healthy diet in addition to using supplements cannot be overstated. Many of the studies evaluating probiotics’ effects on weight[3] involved healthy dietary and lifestyle recommendations. When the effects are isolated, probiotics are associated with modest weight loss.
A loss of 1.2 pounds[9] might be unlikely to bring about the change you’re looking for in and of itself. People have many different reasons for wanting to lose weight, and many of the benefits are seen more frequently with weight loss of 5%–10%[10] of initial body weight. In overweight individuals, this amount of weight loss has been associated with:
- An improved quality of life.
- A lower risk of developing cardiovascular disease.
- Higher levels of high-density lipoprotein, or HDL, i.e., beneficial cholesterol.
- Lower levels of low-density lipoprotein, or LDL, i.e., bad cholesterol.
- Lower levels of triglycerides, i.e., fats in the blood.
- Reduced insulin resistance, improved blood sugar control, and lower rates of diabetes.
- Reduced knee pain.
- Improvements in mobility.
- A lower risk of developing sleep apnea.
Establishing and maintaining a caloric deficit can help you achieve these goals. This simply means burning more calories than you eat, which can be done by counting calories, getting adequate exercise, or both. A diet focusing on fresh, whole foods while limiting processed foods with added fats and sugars will also help promote a healthy gut microbiome.
Probiotic Supplement Tips
Probiotic supplements are meant to be taken daily, and consistency is more important than timing. Taking probiotics[11] on an empty stomach may provide more consistent results. This is due to the potential for variability in stomach acidity and gastrointestinal transit times introduced by meals — if there’s food in your stomach, probiotics may be exposed to stomach acid for a longer period of time.
Before starting any new supplement, it’s best to consult your doctor to ensure it will align with your goals and healthcare needs.
Additional Supplements
There are a number of digestive health supplements that also tout potential benefits for weight loss. Many of these supplements are combination products that have probiotics along with a variety of other ingredients.
Finding a reliable product is crucial when choosing any over-the-counter supplement, whether it is a protein powder or the latest supplement for losing weight. Choosing supplements provided by manufacturers with Good Manufacturing Practices or GMP certifications is an excellent place to start. When a supplement is third-party tested to confirm ingredients, this is also a good sign of quality.
Conclusion
In your quest for weight loss, you may develop many tools and strategies to add to your repertoire. Many of these work together, as with probiotics and a healthy diet.
Your diet influences the health of your digestive tract, and the health of your digestive tract influences how your body processes the food you eat and, ultimately, your weight. Using probiotics can help promote a healthy balance, but these efforts can be sabotaged by diet.
Similarly, using probiotics alone may help with weight loss, but the effects are likely to be modest. Healthy lifestyle choices, in addition to probiotic use, can help bring your weight loss goals within reach.
Frequently Asked Questions
Some studies suggest positive effects on reduced body fat, including abdominal fat.
No strain has been identified as clearly superior to the rest. In studies with positive results, Lactobacillus and Bifidobacterium strains have been used most frequently.
Many studies are conducted over a period of weeks or months. Healthy weight loss takes time, and probiotics may fit within a plan that helps you lose 1-2 pounds per week.
Daily probiotic supplementation helps support healthy gut bacteria. A healthy digestive system and microbiome can promote immune system health, insulin sensitivity, and other aspects of overall health.
Probiotics can help promote a healthy gut microbiome, which has been associated with improved blood sugar control and cholesterol levels. In this way, metabolism may be supported.
