Lactobacillus Plantarum Benefits Dosage & Women's Health

Lactobacillus Plantarum, a beneficial bacteria in our gastrointestinal tract, offers remarkable health advantages. The diverse benefits of lactobacillus plantarum range from promoting gut health to enhancing immunity, particularly for women's health. This comprehensive guide provides insights into these benefits, optimal dosage recommendations, and potential side effects. Join us as we delve into the wonders of this probiotic, uncovering steps toward improved health and well-being.

What Is Lactobacillus Plantarum?

Lactobacillus plantarum is a bacteria that naturally lives in our bodies, specifically in the digestive system. It falls under probiotics - live microorganisms that provide health benefits when consumed.

This is a type of Gram-positive lactic acid bacteria commonly found in fermented foods and the digestive tract [1].

Lactobacillus Plantarum Characteristics

Lactobacillus plantarum boasts characteristic features that underscore its important role in the human body.

Studies indicate that this strain can colonize the human intestinal mucosa when ingested orally, facilitating the translocation of bacteria through the digestive tract. Remarkably, it endures harsh acidic conditions, exhibiting high survival capabilities in environments with low stomach pH and high colon pH.

This resilience extends to its potential impact on the survival of pathogenic bacteria. It promotes transcription and mucin synthesis, improving blood tissue immune function.

L. plantarum also produces inhibitory compounds such as propionic acid and adheres effectively to the intestinal wall, a mechanism crucial to its immune regulation properties.

This strain further enhances acquired immune capability by increasing the secretion of IgA in the intestine and normalizing CD4+ and CD8+ lamina propria lymphocytes, thus activating antigen presentation and T-cell responses.

Lactobacillus Plantarum Benefits

Women's Health

Lactobacillus Plantarum has also been found to be beneficial for women's health. A study by Wagner and colleagues demonstrated that this probiotic could improve the vaginal flora in women with bacterial vaginosis [13]. The results showed decreased symptoms such as itching, burning, pain, and discharge.

Moreover, Lactobacillus Plantarum may help prevent urinary tract infections (UTIs) in women. Research has shown that this probiotic can prevent the growth of bacteria such as E. coli, a common cause of UTIs [14].

Skin Health

The Lactobacillus Plantarum benefits on the skin have been recognized in various studies.

Research by Dong Eun Lee and colleagues supports the benefits of this probiotic through its mechanism of improving gut health. The study noted improvements in skin hydration, anti-aging effects, significant increases in facial and hand skin moisture levels, substantial reduction in water loss through the skin, decreased depth of wrinkles, and improved skin brightness and elasticity [4].

The study involved 110 volunteers aged 41 and 59 with dry and wrinkled skin. Volunteers used Lactobacillus Plantarum 77144 at a dosage of 10 billion CFU/day [4].

Another study by Wan-Hua Tsai evaluated the efficacy of Lactobacillus Plantarum based on a different mechanism, specifically through improving the skin's microbiota [6].

The results revealed that L. Plantarum benefits for enhancing collagen synthesis, reducing melanin synthesis, regulating the biological balance of Staphylococcus aureus, and controlling the proliferation of Cutibacterium acnes.

Observations from external topical application indicated improvements in moisture, skin tone, spots, wrinkles, UV spots, and porphyrin levels [6].

Due to its effectiveness on the skin, Lactobacillus Plantarum is utilized in cosmetics and pharmaceutical applications [5].

Keeping Intestinal Flora In Balance

Intestinal flora balance is essential for a person's overall health. Research has shown that Lactobacillus Plantarum benefits include maintaining this balance by promoting beneficial bacteria and suppressing harmful ones [12].

This probiotic's ability to normalize the intestinal microbiota has been linked with improved digestive health, reducing instances of diarrhea, bloating, and constipation [13].

Moreover, studies have suggested that Lactobacillus Plantarum probiotic can help reduce the risk of gastrointestinal disorders such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) [10]. Its ability to decrease inflammation in the gut has been linked with improvements in IBD symptoms [10].

Immune System

Lactobacillus Plantarum benefits the immune system because it can enhance the production of antibodies and other components that help fight off pathogens. The probiotic stimulates the activity of white blood cells, which are essential for protecting against infections [3].

Moreover, the study by Peter van Baarlen and colleagues concludes that the consumption of Lactobacillus Plantarum leads to the regulation of hundreds of genes in the intestinal mucosa, governing immune responses, cellular metabolism, and biology [7].

The mechanism behind the enhanced immune function associated with using this probiotic is believed to involve the modulation of inflammatory and anti-inflammatory cytokines [8].

Reducing Cholesterol Levels

A study titled "Lactobacillus plantarum strains as potential probiotic cultures with cholesterol-lowering activity" found that mice treated with Lactobacillus plantarum experienced a significant reduction in total cholesterol and average liver fat content compared to those on a high-cholesterol diet without Lactobacillus plantarum supplementation [9].

These results suggest that Lactobacillus plantarum probiotic has the potential to be a bioactive agent for controlling elevated blood cholesterol levels [9].

In another study involving 60 volunteers who consumed a capsule containing 1.2 billion CFUs for 12 weeks, the L. plantarum group showed a 13.6% decrease in total serum testosterone levels. These findings indicate that Lactobacillus also effectively addresses cardiovascular risk factors in patients [9].

Reducing The Risk Of Tumors

By resisting CT26 cells by enhancing the cytotoxic function of CD8+ cells and natural killer (NK) cells infiltrating the tumor tissue, L. plantarum may bolster the immune response against tumors and delay tumor formation [15].

Numerous studies support that Lactobacillus plantarum probiotic helps prevent colorectal cancer by modulating the tumor microenvironment.

Research by Yuanchun Yue and colleagues suggests that this effect is also linked to the regulation of the immune system and the modulation of decreased expression of the pro-inflammatory cytokine interleukin, along with reducing the infiltration of inflammatory cells [16].

Antibacterial

Numerous studies have highlighted the antibacterial properties of lactobacillus species in general, and more specifically, Lactobacillus plantarum. This probiotic has been observed to inhibit the adhesion of pathogenic bacteria, making it potentially valuable in combating latent infections [18] [19].

The inhibitory effects of L. plantarum are attributed to the production of lactic and acetic acids, which, in turn, promote collagen production, exfoliate dead cells, and hinder the growth of harmful bacteria [19].

In addition, a comparative study that explored the antibacterial characteristics of different strains of Lactobacillus plantarum found that Lactobacillus plantarum DY-6 exhibited the highest antibacterial activity [17].

Given these remarkable effects, L. plantarum holds significant promise as a beneficial probiotic to support overall health [19].

Nutrient Metabolism

L. plantarum is a probiotic bacterium that can help support a healthy digestive system and assist in the breakdown and absorption of nutrients, which can contribute to improved metabolism.

Research suggests that L. plantarum can influence the metabolism of carbohydrates and fats [22], leading to reduced body weight and improved lipid profiles [20].

The Lactobacillus plantarum benefits on lipid metabolism have been shown to reduce inflammation and improve intestinal health. This research highlights its potential in preventing type 2 diabetes [20] [21].

Furthermore, studies have shown that consuming Lactobacillus plantarum strains can increase the bioavailability and absorption of essential minerals such as calcium, iron, zinc, magnesium, and copper [22]. These findings suggest incorporating L. plantarum into one's diet can improve overall nutrient intake and metabolism.

Cancer

Numerous studies have explored the Lactobacillus plantarum benefits in preventing cancer, specifically colorectal cancer.

Research conducted by Hossein Javid and colleagues strongly supports the efficacy of two strains, L. plantarum and L. lactis, in potential applications for inflammatory bowel disease (IBD) and colorectal cancer [25].

Similarly, a study examining the potential benefits of lactic acid bacteria in Korean kimchi affirms the anti-inflammatory properties, immune modulation, blood cholesterol reduction, and cancer-preventive role of L. plantarum [26].

This research also highlights Lactobacillus plantarum probiotic as a promising probiotic, not only available in food but also for the development of functional foods to reduce the risk of colorectal cancer [26].

Lactobacillus Plantarum Adverse Effects

Lactobacillus plantarum is widely recognized for its excellent safety profile and many health benefits. EFSA and FAQ have deemed this probiotic safe [23].

Notably, a study conducted on mice, administering a dosage of 9 billion CFU/kg/day and a high dosage of 45 CFU/kg/day for 28 days, reported no observed adverse effects [23].

However, it is important to acknowledge the need for further studies to ascertain the safety of L. plantarum for immunocompromised patients or those at a high risk of opportunistic infections [23], as there may be potential implications for increased risks of blood clotting and platelet aggregation [24].

Lactobacillus Plantarum Dosage

Most studies overwhelmingly support the safety and excellent tolerance of Lactobacillus, regardless of dosage. However, a few studies indicate the need for further research to ensure absolute certainty, particularly at higher doses. Hence, it is advisable to consider a moderate dosage of approximately 1 billion CFU per day for Lactobacillus plantarum.

This recommended dosage is based on a comprehensive analysis of various human and animal experiments. These meticulously selected studies demonstrate the positive efficacy of Lactobacillus while concurrently highlighting the absence of any adverse effects.

For example, a study titled “Efficacy of Lactobacillus plantarum in the prevention of inflammatory bowel disease” compiled data from 15 studies on L. plantarum. The findings revealed that the most effective daily dose ranged from 0.001 to 1 billion CFU/ml [24].

How To Use Lactobacillus Plantarum?

Lactobacillus plantarum is a probiotic bacteria commonly found in fermented foods and dietary supplements. It can be isolated from various sources, including fruits, vegetables, and grains such as Sauerkraut, a fermented cabbage dish, and kimchi, a Korean dish made from fermented vegetables like napa cabbage and radish, wine, yogurt, and cheese.

Besides, Lactobacillus plantarum probiotic is available in various supplement forms to cater to different needs and preferences. The most common form is capsules, often taken with meals, offering convenience, portability, and easy swallowing.

Some brands also provide chewable tablets, a suitable alternative for those struggling with swallowing capsules. Another option is powder sachets, which can be mixed into non-acidic, cold beverages or foods.

When starting with Lactobacillus plantarum supplements, it is generally recommended to begin with a lower dose and gradually increase it to allow your body to adjust.

Conclusion

In conclusion, Lactobacillus Plantarum benefits are widely studied and generally safe. While adverse effects are rare, it is important to consult with a healthcare professional before starting any new supplement, especially for immunocompromised individuals or with underlying medical conditions. When taken in appropriate dosages and forms, Lactobacillus Plantarum can significantly contribute to gut health and overall well-being, especially in women.