Probiotics are live microorganisms that provide various health benefits when consumed in adequate amounts. These beneficial bacteria are commonly found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha.1They can also be consumed as dietary supplements in the form of pills, capsules, or powders.
One of the primary benefits of probiotics is their ability to improve nutrient absorption in the body.2,3, This is due to the various mechanisms by which probiotics interact with the digestive system.
Firstly, probiotics can enhance the digestion process by breaking down food particles into smaller molecules, making it easier for the body to absorb nutrients. For example, the lactobacillus acidophilus strain of probiotics can break down lactose, the sugar found in milk, which is beneficial for people who are lactose intolerant. This enables the body to absorb the nutrients in milk more efficiently.4
Secondly, probiotics can increase the surface area for absorption by increasing the surface area of the gut lining. The gut lining is the barrier between the digestive system and the bloodstream. It is responsible for absorbing nutrients from the food that we eat into the bloodstream, which then transports them to the cells in the body. Probiotics can help increase the surface area of the gut lining by increasing the number of microvilli, which are small finger-like projections that line the surface of the small intestine. This increased surface area allows for more efficient absorption of nutrients.
Thirdly, probiotics produce enzymes that help break down food and enhance nutrient absorption. For example, lactobacillus plantarum produces enzymes that break down carbohydrates, proteins, and fats, making them easier for the body to absorb.2,3,5 These enzymes can also help reduce inflammation in the gut, which can improve nutrient absorption.
Fourthly, probiotics can modulate the gut microbiota, which is the community of microorganisms that live in the gut. The gut microbiota plays an important role in nutrient absorption because it helps break down and ferment complex carbohydrates, producing short-chain fatty acids (SCFAs) that the body can absorb and use for energy.5 Probiotics can help maintain a healthy balance of gut bacteria by increasing the number of beneficial bacteria and reducing the number of harmful bacteria. This can improve nutrient absorption by enhancing the fermentation of carbohydrates and the production of SCFAs.5
Finally, probiotics can reduce inflammation in the gut, which can impair nutrient absorption. Chronic inflammation can damage the gut lining and reduce the surface area for absorption, making it more difficult for the body to absorb nutrients. Probiotics can reduce inflammation by producing anti-inflammatory compounds such as short-chain fatty acids and by modulating the immune system in the gut.6
Overall, the mechanisms by which probiotics improve nutrient absorption are complex and multifaceted. However, the scientific evidence suggests that probiotics can be an effective way to improve nutrient absorption, especially for people who have digestive issues or nutrient deficiencies.7,8
There are several factors to consider when choosing a probiotic supplement to improve nutrient absorption. Firstly, it is important to choose a probiotic that contains strains that have been shown to improve nutrient absorption, such as lactobacillus acidophilus, lactobacillus plantarum, and bifidobacterium lactis. These strains have been shown to enhance the digestion process, increase the surface area for absorption, produce enzymes, modulate the gut microbiota, and reduce inflammation.
Secondly, it is important to choose a probiotic supplement that contains a sufficient number of live bacteria. The potency of a probiotic supplement is measured in colony-forming units (CFUs), which indicates the number of live bacteria in each serving. The recommended CFU count for a probiotic supplement varies depending on the strain and the purpose of the supplement, but generally, a probiotic supplement should contain at least 1 billion CFUs per serving to be effective.
Thirdly, it is important to choose a probiotic supplement that is stable and can survive the harsh environment of the digestive system. Probiotics are sensitive to heat, moisture, and acidity, which can reduce their effectiveness. Therefore, it is important to choose a supplement that is formulated to protect the live bacteria from these factors.
Lastly, it is important to choose a probiotic supplement that is backed by scientific research. While probiotics have been used for centuries in traditional cultures, modern scientific research has only recently begun to explore their potential benefits. Therefore, it is important to choose a supplement that has been tested in clinical trials and has demonstrated efficacy in improving nutrient absorption.
In addition to taking probiotic supplements, there are several dietary and lifestyle factors that can also improve nutrient absorption. Firstly, consuming a diet that is rich in fiber, fruits, and vegetables can help improve gut health and enhance nutrient absorption. Fiber acts as a prebiotic, which means it provides food for the beneficial bacteria in the gut, helping to promote their growth and activity.
Secondly, reducing stress levels can also improve nutrient absorption. Chronic stress can impair digestive function and reduce nutrient absorption, so it is important to find ways to manage stress, such as practicing meditation, yoga, or other relaxation techniques.9
Thirdly, getting enough sleep is also important for gut health and nutrient absorption. Poor sleep quality has been linked to an imbalance in gut bacteria and reduced nutrient absorption, so it is important to aim for at least 7-8 hours of sleep per night.
In conclusion, probiotics can be an effective way to improve nutrient absorption by enhancing the digestion process, increasing the surface area for absorption, producing enzymes, modulating the gut microbiota, and reducing inflammation. When choosing a probiotic supplement to improve nutrient absorption, it is important to choose one that contains strains that have been shown to be effective, has a sufficient number of live bacteria, is stable and can survive the harsh environment of the digestive system, and is backed by scientific research. Additionally, consuming a diet that is rich in fibre, fruits, and vegetables, reducing stress levels, and getting enough sleep can also help improve gut health and enhance nutrient absorption.
References
- Melini, F., Melini, V., Luziatelli, F., Ficca, A. G., & Ruzzi, M. (2019). Health-Promoting Components in Fermented Foods: An Up-to-Date Systematic Review. Nutrients, 11(5), 1189. https://doi.org/10.3390/nu11051189
- Jäger, R., Purpura, M., Farmer, S., Cash, H. A., & Keller, D. (2018). Probiotic Bacillus coagulans GBI-30, 6086 Improves Protein Absorption and Utilization. Probiotics and antimicrobial proteins, 10(4), 611–615. https://doi.org/10.1007/s12602-017-9354-y
- Rizzoli, R., & Biver, E. (2020). Are Probiotics the New Calcium and Vitamin D for Bone Health?. Current osteoporosis reports, 18(3), 273–284. https://doi.org/10.1007/s11914-020-00591-6
- Masoumi, S. J., Mehrabani, D., Saberifiroozi, M., Fattahi, M. R., Moradi, F., & Najafi, M. (2021). The effect of yogurt fortified with Lactobacillus acidophilus and Bifidobacterium sp. probiotic in patients with lactose intolerance. Food science & nutrition, 9(3), 1704–1711. https://doi.org/10.1002/fsn3.2145
- Cui, Y., Wang, M., Zheng, Y., Miao, K., & Qu, X. (2021). The Carbohydrate Metabolism of Lactiplantibacillus plantarum. International journal of molecular sciences, 22(24), 13452. https://doi.org/10.3390/ijms222413452
- La Fata, G., Weber, P., & Mohajeri, M. H. (2018). Probiotics and the Gut Immune System: Indirect Regulation. Probiotics and antimicrobial proteins, 10(1), 11–21. https://doi.org/10.1007/s12602-017-9322-6
- Zhou, J., Li, M., Chen, Q., Li, X., Chen, L., Dong, Z., Zhu, W., Yang, Y., Liu, Z., & Chen, Q. (2022). Programmable probiotics modulate inflammation and gut microbiota for inflammatory bowel disease treatment after effective oral delivery. Nature communications, 13(1), 3432. https://doi.org/10.1038/s41467-022-31171-0
- de Sire, A., de Sire, R., Curci, C., Castiglione, F., & Wahli, W. (2022). Role of Dietary Supplements and Probiotics in Modulating Microbiota and Bone Health: The Gut-Bone Axis. Cells, 11(4), 743. https://doi.org/10.3390/cells1104074
- Molina-Torres, G., Rodriguez-Arrastia, M., Roman, P., Sanchez-Labraca, N., & Cardona, D. (2019). Stress and the gut microbiota-brain axis. Behavioural pharmacology, 30(2 and 3-Spec Issue), 187–200. https://doi.org/10.1097/FBP.0000000000000478