Do Probiotics Work For Weight Loss?

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝Can you talk about using probiotics for weight loss? Thanks❞

Great question! First, a quick catch-up:

How Much Difference Do Probiotic Supplements Make, Really?

Our above-linked article covers a number of important benefits of probiotic supplements, but we didn’t talk about weight loss at all. So let’s examine whether probiotics are useful for weight loss.

Up-front summary: the science is unclear

This 2021 systematic review found that they are indeed very effective:

❝The intake of probiotics or synbiotics could lead to significant weight reductions, either maintaining habitual lifestyle habits or in combination with energy restriction and/or increased physical activity for an average of 12 weeks.

Specific strains belonging to the genus Lactobacillus and Bifidobacterium were the most used and those that showed the best results in reducing body weight.

Both probiotics and synbiotics have the potential to help in weight loss in overweight and obese populations.❞

Source: Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review

This slightly older (2015) systematic review and meta-analysis found the opposite:

❝Collectively, the RCTs examined in this meta-analysis indicated that probiotics have limited efficacy in terms of decreasing body weight and BMI and were not effective for weight loss.❞

Source: Probiotics for weight loss: a systematic review and meta-analysis

And in case that’s not balanced enough, this 2020 randomized controlled trial got mixed results:

❝Regression analysis performed to correlate abundance of species following supplementation with body composition parameters and biomarkers of obesity found an association between a decrease over time in blood glucose and an increase in Lactobacillus abundance, particularly in the synbiotic group.

However, the decrease over time in body mass, BMI, waist circumstance, and body fat mass was associated with a decrease in Bifidobacterium abundance.❞

Source: Effects of Synbiotic Supplement on Human Gut Microbiota, Body Composition and Weight Loss in Obesity

Summary

Probiotics may or may not work for weight loss.

In all likelihood, it depends on the blend of cultures contained in the supplement. It’s possible that Lactobacillus is more beneficial for weight loss than Bifidobacterium, which latter may actually reduce weight loss.

Or it might not, because that was just one study and correlation ≠ causation!

We’d love to give you a hard-and-fast answer, but if the data doesn’t support a hard-and-fast answer, we’re not going to lie to you.

What we can say for sure though is that probiotics come with very many health benefits, so whether or not weight loss is one of them, they’re a good thing to have for most people.

Some further articles that may interest you:

Take care!

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    A do not disturb tag hangs on hotel door handle
    Being away from home also means being away from domestic disruptions. Makistock/Shutterstock

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    In the short-term, we can catch up on sleep. This can happen, for example, after a short night of sleep when our brain accumulates “sleep pressure”. This term describes how strong the biological drive for sleep is. More sleep pressure makes it easier to sleep the next night and to sleep for longer.

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    Our bodies do not like variability in the time of day that we sleep. The most common example of this is called “social jet lag”, where weekday sleep (getting up early to get to work or school) is vastly different to weekend sleep (late nights and sleep ins). This can result in a sleepy, grouchy start to the week on Monday. Sleep tourism may be similar, if you do not come back home with the intention to prioritise sleep.

    So we should be mindful that as well as sleeping well on holiday, it is important to optimise conditions at home to get consistent, adequate sleep every night.

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    Good sleep hygiene doesn’t require a passport. Maridav/Shutterstock

    5 tips for having a sleep holiday at home

    An AI-powered mattress and a sleep butler at home might be the dream. But these features are not the only way we can optimise our sleep environment and give ourselves the best chance to get a good night’s sleep. Here are five ideas to start the night right:

    1. avoid bright artificial light in the evening (such as bright overhead lights, phones, laptops)

    2. make your bed as comfortable as possible with fresh pillows and a supportive mattress

    3. use black-out window coverings and maintain a cool room temperature for the ideal sleeping environment

    4. establish an evening wind-down routine, such as a warm shower and reading a book before bed or even a “sleepy girl mocktail

    5. use consistency as the key to a good sleep routine. Aim for a similar bedtime and wake time – even on weekends.

    Charlotte Gupta, Senior postdoctoral research fellow, Appleton Institute, HealthWise research group, CQUniversity Australia and Dean J. Miller, Adjunct Research Fellow, Appleton Institute of Behavioural Science, CQUniversity Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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