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Akkermansia Claims to Support Gut Health — Here’s What the Science Says
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/06/04/akkermansia-gut-health.aspx
Analysis by Dr. Joseph Mercola June 04, 2026
Story at-a-glance
- Akkermansia muciniphila is a gut microbe that thrives in your intestinal mucus layer. It’s linked to improved metabolic health, but its levels decrease with age and poor diet
- Studies suggest Akkermansia may support a healthy weight by influencing fat mass, insulin sensitivity, and inflammatory markers, as shown in animal models. It also has roles in glucose and lipid metabolism
- Akkermansia may stimulate natural GLP-1 production. It may also help support blood sugar regulation and cardiovascular health markers
- Research has also linked Akkermansia levels to intestinal barrier integrity, immune regulation, and the gut microbial ecosystem, and has been observed as a marker associated with favorable metabolic profiles
- To boost Akkermansia levels, consume polyphenol-rich foods and high-inulin vegetables. Supplements are available but require careful dosing and timing for effectiveness
Akkermansia muciniphila, a gut microbe you may have never heard of, is gaining attention in the world of metabolic health. This oval-shaped, anaerobic bacterium was first isolated in 2004 and has since become a subject of intense research. Akkermansia is unique in its ability to thrive in your intestinal mucus layer, using mucin as its primary food source. This gives it a survival advantage that isn’t strictly dependent on your diet.
Akkermansia is a significant player in your intestinal ecosystem, but as you age, the abundance of Akkermansia in your gut changes. It’s present in breast milk and increases rapidly in infants, reaching adult levels by age 2.1
Your diet also impacts Akkermansia levels, with high-sugar or high-fat diets reducing its abundance, while calorie restriction and certain prebiotics can increase it.2 Many mainstream media outlets have picked up on Akkermansia’s health potential, including its reputation for being a “game-changer for weight loss.”3,4 Research suggests this attention is well-founded, with a growing body of preclinical evidence now informing early human studies.
Akkermansia and Body Composition Research
Obesity has become a major health concern, and Akkermansia is one area researchers are studying as part of metabolic health approaches. Studies have consistently shown that obese individuals tend to have lower levels of Akkermansia in their gut compared to lean individuals.5 This observation has led researchers to investigate whether supplementing with Akkermansia could help with obesity.
• Animal studies have shown promising results — When obese mice were given live Akkermansia, they showed reduced gain in fat mass and improved insulin sensitivity markers.6 This suggests Akkermansia may have a role in glucose and lipid metabolism, though most direct evidence remains preclinical.
• Akkermansia has been linked to lower inflammation markers — In studies, higher Akkermansia levels correlated with lower levels of inflammatory markers like TNF-α and interleukin-6,7 which are often elevated in obese individuals.
The bacterium also produces short-chain fatty acids (SCFAs) like acetate and propionate, which may contribute to glucose and lipid metabolism as well as weight regulation.8
Akkermansia and Natural GLP-1 Production
Injectable glucagon-like peptide 1 (GLP-1) agonists like Ozempic (semaglutide) have become widely used for weight loss. However, there are side effects reported in connection with these drugs, including disproportionate loss of muscle mass (associated with frailty), thyroid C-cell tumors in animal models, kidney dysfunction, pancreatitis, and intestinal obstruction.9,10
One disproportionality analysis published in JAMA Network Open also found that suicidal ideation was reported 45% more frequently among semaglutide users than expected relative to other drugs in the World Health Organization (WHO) adverse-event database.11 However, regulatory reviews have not established a causal association.12
There is growing interest in whether the body’s own GLP-1 production can also be supported through the gut microbiome. A study published in Nature Microbiology demonstrated that Akkermansia may not only help enhance thermogenesis but also induce GLP-1 secretion in mice fed a high-fat diet, suggesting a mechanistic overlap between GLP-1 agonist activity and the effects Akkermansia may have on natural GLP-1 secretion.13
In my interview with Dr. Colleen Cutcliffe, a molecular biology scientist and co-founder/CSO of Pendulum Therapeutics (a company that manufactures Akkermansia probiotic products), she discussed how naturally elevating GLP-1 levels by increasing the presence of Akkermansia may support metabolic health:
“When it was observed that people with Type 2 diabetes or prediabetes were low in Akkermansia, it was believed that it was because of this mucin deficiency. But as people started to study Akkermansia more, and the microbiome in general, what’s become clear is that it’s a lot more direct than just the mucin layer.
What happens in your body naturally, if you’ve got all the right microbes, is that you eat a meal, your microbiome metabolizes that food and generates postbiotics [excretions from beneficial bacteria] like butyrate [and] a protein called P9. Some of these postbiotics then signal your body to produce GLP-1.
All that signaling is happening from the microbiome directly to the L cells. And so you eat a meal, your microbiome digests them, these postbiotics get created and tell your L cells, ‘Hey, go produce GLP-1,’ and then you get a spike in GLP-1 in your body.
GLP-1 stimulates your body too. It says, ‘We’ve got to metabolize the sugar in the bloodstream, release insulin.’ It also signals to your brain, ‘We just ate, we’re full, we don’t need to eat again.’ After a period of time, GLP-1 goes down — until the next time you eat a meal. Then it spikes again.
So that’s the natural way of things. There are only two strains that have been published, to date, that have been shown to be able to stimulate L cells to produce GLP-1, and one of them is Akkermansia. It actually secretes three different [postbiotics] that stimulate L cells to produce GLP-1.
So, what’s been found is that if you are low or missing Akkermansia, your body is not naturally producing as much GLP-1 as it’s supposed to be. By giving people back Akkermansia, you can now have these physiological benefits of reducing A1C and lowering blood glucose spikes.
To be clear, the natural GLP-1 you produce is different from the drug. The drug is a mimic. It’s an analog. It looks like GLP-1. It gets injected into the bloodstream directly, which means that rather than the natural spike after you eat [followed by a decline], the [drug] is keeping those levels really high all the time.
So, this signaling of ‘we got to metabolize sugar in the blood and we’re full, we just ate’ is going on constantly. That’s why people experience these incredible, amazing overnight effects because that’s how those drugs are working. But if you actually have the right microbes, you can generate your body’s natural GLP-1 and get back into this natural cycle.”
Akkermansia in Metabolic and Cardiovascular Research
Akkermansia has also been studied in the context of other metabolic conditions, particularly Type 2 diabetes and cardiovascular disease (CVD). Studies have found that individuals with Type 2 diabetes often have lower levels of Akkermansia in their gut. When diabetic mice were supplemented with Akkermansia, they showed improvements in glucose tolerance markers and intestinal barrier function.14
• Akkermansia’s effects on gut and cardiovascular markers — By supporting intestinal barrier integrity, Akkermansia may help regulate chronic low-grade inflammation markers in insulin resistance. In preclinical animal research, Akkermansia supplementation was found to correlate with improvements in Western diet-induced atherosclerosis markers.15
• It achieves this by inhibiting the formation of trimethylamine N-oxide (TMAO) — This is a compound linked to increased cardiovascular risk. These findings suggest that Akkermansia may play a role in supporting healthy blood-sugar and cardiovascular markers, though most direct evidence remains preclinical.16
Akkermansia — Your Gut’s Tiny Guardian
Sometimes called the “sentinel of the gut,” Akkermansia may help support gut barrier integrity, regulate immune reactions, lower inflammatory response markers, and support a healthy balance of beneficial bacteria.17 It may also serve as a marker for a favorable metabolic profile.18
• Akkermansia plays a role in strengthening your intestinal barrier — This is your body’s first line of defense against harmful substances. Akkermansia may help increase the number of mucus-producing goblet cells in your colon and regulate mucus layer thickness by both metabolizing and stimulating the production of new mucin. This process not only provides nutrients for the bacterium but also helps maintain the protective shield for your intestinal epithelial cells.19
• It may also affect gene expression — Akkermansia has been shown to influence the expression of genes involved in immune regulation and metabolism,20 and may accelerate the development of intestinal epithelial cells by stimulating the proliferation of intestinal stem cells.
It may also help increase the expression of the Wnt signaling pathway and promote the production of SCFAs, which interact with specific receptors to maintain the proliferation of intestinal stem cells and promote the differentiation of specialized cells.21
• Furthermore, Akkermansia may upregulate the expression of tight junction proteins — These are key regulators of your intestinal epithelial barrier function. These proteins control the passage of molecules through your epithelial layer based on their size and charge, physically impeding the invasion of microorganisms.
Akkermansia’s extracellular vesicles have been shown to reduce intestinal permeability in mice by modulating these tight junctions. By influencing these various components of the intestinal barrier, Akkermansia may help support the gut’s defense system.22
• Akkermansia interacts with specific receptors to activate the NF-κB pathway — It not only regulates your intestinal immunological microenvironment but also helps prevent intestinal inflammation. By modulating these various inflammatory pathways, Akkermansia plays an important role in maintaining the delicate balance of your gut’s immune system, with potential implications for inflammatory bowel conditions.23
The Role of a Balanced Microbiome in Gut Health
The diverse array of microorganisms inhabiting your gut demonstrates resilience and harmony, with countless microscopic life forms working together to safeguard your health. By nurturing beneficial, oxygen-intolerant bacteria like Akkermansia, you may help support intestinal barrier health, reduce endotoxin exposure, and cultivate a healthier gut environment.
• These bacteria metabolize dietary fibers, producing SCFAs, primarily butyrate — This compound serves as the main fuel for colonic epithelial cells, empowering them to reinforce your intestinal barrier. Additionally, SCFAs stimulate goblet cells to produce mucin, which may help defend epithelial cells against pathogenic oxygen-tolerant bacteria.
• When the oxygen-intolerant bacterial population diminishes, it can lead to leaky gut syndrome — In this condition, the large intestine’s lining may become compromised, which may allow substances like endotoxins, undigested food particles, and microbes to pass through tight junctions that normally control this passage. Research has associated this with systemic inflammation and various chronic conditions.
• Oxygen-intolerant bacteria play a vital role in gut health — These bacteria thrive in an oxygen-free environment, which requires adequate cellular energy to maintain. However, modern factors like seed oil consumption and toxin exposure may compromise mitochondrial energy production, limiting your ability to maintain a gut environment with little to no oxygen present.
• Excessive seed oil consumption shifts the bacterial population from oxygen-intolerant to oxygen-tolerant species — This shift is significant because oxygen-tolerant bacteria produce more virulent endotoxins than their oxygen-intolerant counterparts. This could mean individuals with an abundance of oxygen-tolerant bacteria in their gut may experience more severe reactions to plant carbohydrates due to increased endotoxin exposure.
Grasping the interconnected relationship among cellular energy generation, oxygen distribution in your gut, and microbial diversity is essential for peak wellness, both physical and mental. Enhancing mitochondrial function and preserving a well-balanced intestinal ecosystem can foster the growth of beneficial oxygen-intolerant bacteria while reducing the negative effects of harmful endotoxins.
Top Akkermansia Health Benefits
Akkermansia can be a notably beneficial member of the gut microbiome, with reported relative abundances of approximately 1% to 4% in healthy adult populations.24 However, DNA analyses suggest that about one-third of people have few to no Akkermansia, which may be related to factors like poor cellular energy metabolism and resulting low oxygen levels in the gut. To summarize, here are some of the ways Akkermansia may benefit your health:
• Diabetes risk — DNA sequencing has observed that individuals with prediabetes and Type 2 diabetes often have lower levels of Akkermansia or are missing this strain. (This is an observational association, not an established treatment effect.)
• Gut mucin layer — Researchers have found through both human and animal studies that Akkermansia is the only strain known to date that regulates the mucin layer. Cutcliffe describes it as “the ‘glue’ that keeps your gut lining strong.” She further explains:
“You have these epithelial cells and the junctions between them are held together by glue, which is called mucin. When the mucin layer gets too thin, you lose those tight junctions, and that’s where you can start to get things moving across that boundary that are not supposed to move across it.
So, it’s important to have a strong gut lining and Akkermansia is the only strain we know of that is there at the mucin layer, both consuming and regenerating it, and really regulating that layer. That’s why it’s so pivotal to all these different disease states, because it’s basically in charge of your gut lining.”
• Autoimmune-related research — Studies suggest that leaky gut may be related to Akkermansia loss. Some researchers consider this a contributing factor in autoimmune-related conditions, though it remains an area of active investigation.
• Food sensitivities, allergies, and inflammation — These conditions are associated with mucin layer dysfunction and tight junction permeability. Research suggests that supporting Akkermansia levels may help restore mucin layer integrity and tight junction function.
Why Mitochondrial Function Is Key to Successful Akkermansia Supplementation
When your cellular energy decreases, your body struggles to effectively eliminate oxygen from your colon. This has serious consequences for the normal inhabitants of your colon, which can be killed when oxygen levels rise. This is why Akkermansia supplementation alone is not a complete solution.
• It is important to address mitochondrial-toxin exposure before supplementing — Reduced mitochondrial function may need to be addressed so the colon can maintain its oxygen-free environment. Without this preparation, Akkermansia supplements may have limited benefit, as newly introduced Akkermansia bacteria may not survive in an oxygen-rich colon environment.
• This is one of the primary reasons why it’s important to eliminate seed oils from your diet — Aim for at least six months of seed oil-free eating before beginning the two-phase live-Akkermansia supplementation I will outline in the next section. This preparatory period helps support mitochondrial function and create a more hospitable colon environment.
By taking these steps, you can maximize the potential benefits of Akkermansia supplementation and support overall gut health. Remember, addressing the root cause — mitochondrial function and colon oxygenation — is essential for the success of any gut health intervention.
Two-Phase Akkermansia Supplementation
Rather than jumping straight to live bacteria, I recommend a two-phase approach to Akkermansia supplementation:
1. Phase 1: Begin with a pasteurized Akkermansia postbiotic — Pasteurized Akkermansia contains the protein Amuc_1100, which has been shown to help support gut barrier integrity and reduce inflammation markers. Look for postbiotic formulas with enteric coating or microencapsulation so they survive stomach acid and reach the colon intact. Without that protection, very little will survive the trip. Megadosing to compensate is expensive and inefficient, so prioritize coated formats.
2. Phase 2: Introduce live Akkermansia only after gut tolerance is established — Specifically, wait until bloating remains minimal or absent, stool form has been consistent for at least seven days, and fiber tolerance has expanded without symptom return.
In Phase 2, pair the live probiotic with gentle prebiotics like small amounts of resistant starch to support butyrate-producing strains and a healthy oxygen-sensitive microbial environment. For live-Akkermansia formulations, look for delayed-release technology and take on an empty stomach to support survival through the upper digestive tract.
Probiotic Potency Explained — CFU, AFU, and TFU
When evaluating the potency of probiotics, two units of measurement often come into discussion: Colony Forming Units (CFU) and Active Fluorescent Units (AFU). Understanding the distinction between these units is crucial for both consumers and healthcare professionals to assess the effectiveness and quality of probiotic supplements accurately.
• Colony Forming Units (CFU) — This is the most widely recognized and utilized metric for quantifying the number of viable bacteria or fungal cells in a probiotic product. One CFU represents a single microorganism capable of dividing and forming a colony under specific laboratory conditions. This measure is relevant because the effects of probiotics tend to correlate with the number of live microorganisms that reach the gut.
Probiotic manufacturers typically list CFU counts on product labels, indicating the number of live organisms per serving. Higher CFU counts are often marketed as more potent, though the optimal CFU dosage can vary depending on the specific strains and the health outcomes targeted.
• Active Fluorescent Units (AFU) — This unit is a less conventional and not widely standardized measure in the context of probiotics. While CFU shows the number of bacteria that are alive, AFU refers to the total number of bacteria present, both dead and alive. It is primarily a unit used to measure enzymatic activity.
For instance, AFU could be used to evaluate the activity levels of specific enzymes produced by probiotics, which contribute to their health benefits, such as breaking down lactose or producing vitamins. In some specialized applications, AFU is also used to assess the metabolic activity or functional potency of probiotic strains beyond mere viability.
However, because AFU is not a standardized metric in the probiotic industry, its use can lead to confusion and inconsistency in product labeling and efficacy claims.
• Total Fluorescent Units (TFU) — This unit measures the total bacterial mass, including both live and dead cells, through fluorescent labeling and is typically used only for pasteurized products.
The primary difference between CFU, AFU, and TFU lies in what they measure: CFU quantifies the number of live microorganisms; AFU assesses the functional activity of those microorganisms; and TFU measures the total bacterial mass.
While CFU provides a clear indicator of the potential for colonization and survival of probiotics in the gut, AFU could offer additional insights into the functional capabilities of the probiotic strains.
However, due to the lack of standardization and widespread recognition of AFU in the probiotic market, CFU remains the gold standard for assessing probiotic potency. Consumers are generally advised to focus on CFU counts and the specific strains included in a probiotic supplement to ensure they are selecting a product with proven efficacy for their health needs.
Akkermansia Clinical Trials
Clinical trials published in 2024 investigating Akkermansia have yielded promising results,25 highlighting its potential across a range of health conditions, including infectious disease,26 immune-related disease,27 liver fibrosis,28 stress management,29 intestinal-related diseases,30 metabolic health,31 and brain function.32
• Therapeutic doses vary — These studies, which include both animal and human trials, have primarily used therapeutic doses ranging from 100 million to 10 billion CFU per day. The dosage selected often corresponds to the specific health condition being targeted, ensuring optimal therapeutic effects.
• High doses are used for metabolic disorders — For metabolic conditions such as obesity, diabetes, and metabolic syndrome, study doses of 10 billion CFU per day have been commonly administered. This higher dose aims to influence gut microbiota composition and metabolic function markers, and has been associated with improvements in insulin sensitivity, glucose metabolism, and other metabolic markers in studies.
• Lower doses may be effective for gut-specific and liver-related conditions — Conversely, lower doses of 1 billion CFU per day have shown promise for gut-specific conditions like leaky gut syndrome, as well as liver health, by promoting intestinal and immune homeostasis.33
At these levels, Akkermansia’s anti-inflammatory and gut barrier mechanisms, detailed in earlier sections, may be sufficient without the need for higher bacterial concentrations.
Note: These findings are from a mix of laboratory, animal, and human clinical trials. Results may not directly apply to all individuals.
Frequently Asked Questions About Akkermansia
Q: Does Akkermansia help with weight loss?
A: Research suggests Akkermansia may play a role in weight regulation by influencing metabolism, appetite signaling, and gut health. Higher levels have been associated with lower obesity rates in observational studies.
Q: Is Akkermansia safe?
A: Akkermansia is naturally present in a healthy microbiome. Available studies have not reported serious side effects from Akkermansia supplementation, though more long-term data are needed. As with any supplement, consult your health care provider before starting.34
Q: Does Akkermansia cause diarrhea?
A: Studies have not linked Akkermansia to diarrhea. On the contrary, one study showed that its presence in the gut helped reduce the occurrence of diarrhea in children.35 However, keep in mind that sudden increases in any beneficial bacteria, including Akkermansia, may cause temporary digestive discomfort, so it’s ideal to introduce Akkermansia gradually, whether through diet or supplements.
Q: What causes low Akkermansia levels?
A: Low levels of Akkermansia can be caused by a diet low in polyphenols and soluble fiber, but high in processed foods, added sugar, and harmful fats like linoleic acid. Aging, antibiotic use, chronic stress, sedentary lifestyle,36 and metabolic disorders can also impact the gut microbiota composition,37 including Akkermansia levels.
This article is for informational purposes only and does not constitute medical advice. Consult a qualified health care provider before making changes to your health regimen.
- 1, 2, 5, 6, 14, 15, 16 Front Immunol. 2024 Mar 20;15:1370658
- 3 BestLife August 30, 2024
- 4 The Washington Post September 3, 2024
- 7, 8 Front Microbiol. 2020 Feb 21;11:219
- 9 Acta Pharmaceutica Sinica B, May 2023, Volume 13, Issue 5, Pages 2291-2293
- 10 FDA, Ozempic (Semaglutide) Injection, for Subcutaneous Use. Full Prescribing Information
- 11 JAMA Network Open August 20, 2024
- 12 FDA.com April 3, 2026
- 13 Nature Microbiology Volume 6, Pages 563–573 (2021)
- 17, 19, 21, 22, 23 Gut Pathog. 2024 Aug 3;16:41
- 18, 20 Heliyon, Volume 10, Issue 16, e35980
- 24 Gut 2018;67:1716-1725
- 25 NutraIngredients USA, Akkermansia muciniphila: Promising new human clinical trials for probiotics, March 4, 2024
- 26 Front. Microbiol., 06 February 2024, Sec. Infectious Agents and Disease, Volume 15 – 2024
- 27 Front. Microbiomes, 05 February 2024, Sec. Host and Microbe Associations, Volume 3 – 2024
- 28 npj Biofilms and Microbiomes volume 10, Article number: 81 (2024)
- 29 Microbiome Res Rep 2024;3:48
- 30 Microbiome Res Rep 2024;3:47
- 31 Microorganisms. 2024 Aug 9;12(8):1627
- 32 Critical Reviews in Microbiology, 49(2), 151–176
- 33 Scientific Reports, Volume 11, Article number: 17898 (2021)
- 34 Foods 2024, 13(3), 442
- 35 Emerg Infect Dis. 2023 Jan; 29(1): 81–88
- 36 Int. J. Mol. Sci. 2023, 24(23), 16870
- 37 Nutrients. 2021 Jun 15;13(6):2045
The Differences Between Prebiotics, Probiotics, and Postbiotics
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/05/16/prebiotics-probiotics-postbiotics-differences.aspx
Analysis by Dr. Joseph Mercola May 16, 2026
Story at-a-glance
- The relationship between prebiotics, probiotics, and postbiotics is symbiotic, meaning they work together to support and maintain optimal gut health
- Prebiotics are nondigestible food components that promote the growth and activity of beneficial microorganisms in your intestines
- Probiotics are live beneficial bacteria that directly contribute to maintaining a healthy gut microbiome
- Postbiotics are bioactive compounds produced when your body digests prebiotics and probiotics; they’re also produced during the fermentation process
- Prebiotics fuel the growth of probiotics, which in turn produce postbiotics that offer additional health benefits
Among the many components that contribute to a healthy gut, prebiotics, probiotics, and postbiotics stand out as key players. These compounds play distinct yet interconnected roles in maintaining a balanced and healthy digestive system.
Prebiotics, the nondigestible fibers, serve as nourishment for beneficial bacteria. Probiotics, the live microorganisms, directly contribute to a healthy gut microbiome. Postbiotics, the bioactive compounds produced during fermentation, offer additional health benefits. Understanding the differences and functions of these three elements can help you make informed choices to optimize the health of your gut.
What Are Prebiotics?
Prebiotics are nondigestible food components that promote the growth and activity of beneficial microorganisms in your intestines. They are typically high-fiber compounds found in various plant-based foods and serve as food for probiotics and other beneficial bacteria in the gut.
According to the International Scientific Association of Probiotics and Prebiotics (ISAPP), a prebiotic is “a substrate that is selectively utilized by host microorganisms conferring a health benefit.”1 They help to ensure proper balance of gut microbiota by accelerating the growth of beneficial bacteria, such as Bifidobacteria and Lactobacilli, and suppressing growth of harmful bacteria.
Prebiotics also help increase the growth of beneficial bacteria while boosting production of short-chain fatty acids (SCFAs) like butyrate and propionate, which play a role in building the gut barrier,2 making it less permeable to disease-causing microorganisms.3 Further, butyrate has been shown to induce programmed cell death of colon cancer cells.4
In addition, prebiotics play a role in regulating immune response, controlling gene expression in bacterial cells and improving absorption of micronutrients. Research suggests prebiotics may be useful for treating multiple diseases, including:5
- Obesity
- Chronic enteritis
- Skin disease
- Autism
- Ulcerative colitis
In an animal study, dietary prebiotics were even found to have a significant effect on rapid eye movement (REM) and non-rapid eye movement (NREM) sleep cycles, which may positively affect your sleep quality.6 The study authors said:7
“Given that sufficient NREM sleep and proper nutrition can impact brain development and function, and that sleep problems are common in early life, it is possible that a diet rich in prebiotics started in early life could help improve sleep, support the gut microbiota and promote optimal brain/psychological health.”
Inulin is one type of water-soluble prebiotic fiber found in asparagus, garlic, leeks and onions. Other examples include fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS). Common food sources of prebiotics include honey, fruits and vegetables, such as prunes and Jerusalem artichokes.
What Are Probiotics?
Many people are familiar with probiotics, or “good” bacteria in your gut. Probiotics can help restore healthy balance to your gut bacteria, which can be disrupted by factors such as antibiotics, poor diet and stress. While both probiotics and prebiotics are essential for gut health, they have distinct differences.
Probiotics are live beneficial bacteria that directly contribute to maintaining a healthy gut microbiome, while prebiotics are nondigestible food components that serve as food for the beneficial bacteria, helping them thrive and multiply. In terms of gut health, probiotics introduce beneficial bacteria into your gut, both restoring and maintaining a healthy microbial balance.
Prebiotics, on the other hand, promote the growth and activity of existing beneficial bacteria in your gut by providing them with the necessary nutrients. Traditionally fermented foods, including yogurt, kefir, sauerkraut, kimchi and miso, are naturally rich in probiotics.
Because up to 80% of your immune system is located in your gut, probiotics play a crucial role in immune system function, and a healthy gut is your first defense against disease and a major factor in helping you maintain optimal health and well-being. According to a review published in Cells:8
“Probiotic bacteria can interact and stimulate intestinal immune cells and commensal microflora to modulate specific immune functions and immune homeostasis. Growing evidence shows that probiotic bacteria present important health-promoting and immunomodulatory properties. Thus, the use of probiotics might represent a promising approach for improving immune system activities.”
Further, in addition to improving conditions like irritable bowel syndrome9 and ulcerative colitis,10 research published in JAMA Psychiatry11 adds more support to the importance of probiotics for mental health.
The study, by researchers with the Institute of Psychiatry, Psychology & Neuroscience at King’s College London, found supplementing with probiotics led to greater improvements in symptoms of depression compared to placebo, along with relieving anxiety symptoms as well.12
What Are Postbiotics?
Postbiotics are bioactive compounds produced when your body digests prebiotics and probiotics.13 They’re also produced during the fermentation process. This means that if you eat plenty of prebiotic and probiotic-rich foods, including fermented foods, you’ll likely also have higher levels of postbiotics in your gut. Examples of postbiotics include short-chain fatty acids, functional proteins, metabolites, and extracellular polysaccharides.
In my interview with Dr. Colleen Cutcliffe, a microbiome scientist, she explained, “What happens in your body naturally, if you’ve got all the right microbes, is that you eat a meal, your microbiome metabolizes that food and generates postbiotics [excretions from beneficial bacteria] like butyrate [and] a protein called P9.”
Postbiotics consist of non-living microbial products or metabolites, meaning they do not contain live bacteria. Still, they offer a range of health benefits, including antimicrobial properties that inhibit the growth of pathogenic bacteria in the gut and anti-inflammatory effects.
Postbiotics also strengthen the gut barrier by promoting the production of mucus and supporting the integrity of the intestinal lining, thereby preventing the translocation of harmful substances.
They also have anticancer potential, with researchers writing in Probiotics and Antimicrobial Proteins, “Postbiotics have recently emerged as a promising novel adjunct in breast cancer therapy, due to their immunomodulatory effects and the potential to mitigate the adverse effects of conventional treatments.”14
These beneficial compounds also have antiobesity effects. “Postbiotics are also able to prevent obesity by reducing hepatic insulin resistance and activating transcription factors that regulate glucose intolerance and adipose tissue inflammation,” according to a study published in Engineering in Life Sciences.15
Examples of postbiotics include SCFAs like butyrate, propionate and glucagon-like peptide-1 (GLP-1). In short, postbiotics are the beneficial byproducts of probiotic activity. They also offer many of the benefits of probiotics without the need for live bacteria, which can be advantageous for individuals who may not tolerate live microorganisms well, such as those who are immunocompromised.
The relationship between prebiotics, probiotics, and postbiotics is symbiotic, meaning they work together to support and maintain optimal gut health. Prebiotics fuel the growth of probiotics, which in turn produce postbiotics that offer additional health benefits.
Have You Heard of Akkermansia?
Akkermansia muciniphila is neither a prebiotic nor a conventional probiotic. Rather, it’s a specific keystone species of beneficial bacteria naturally present in the human gut. Akkermansia is not a postbiotic either, but can produce postbiotic compounds that provide additional health benefits.
Akkermansia is so beneficial that it should, ideally, constitute as much as 5% of your gut microbiome, if you’re healthy. However, DNA analyses suggest about one-third of people have few to no Akkermansia at all, and I suspect this is due to insufficient energy production (low metabolism) and resulting oxygen leakage in the gut.
Akkermansia is associated with many different health benefits, including enhanced gut barrier function, reduced inflammation and improved metabolic health.
Having higher levels of Akkermansia is also associated with lower weight, while lower levels of Akkermansia are linked to obesity. Interestingly enough, drugs like Ozempic closely mimic the effects of Akkermansia on GLP-1. Along with affecting insulin regulation, GLP-1 may influence the nervous system, leading to an appetite-reducing response. As explained by Cutcliffe:
“Some … postbiotics … signal your body to produce GLP-1. All that signaling is happening from the microbiome directly to the L cells. And so you eat a meal, your microbiome digests them, these postbiotics get created and tell your L cells, ‘Hey, go produce GLP-1,’ and then you get a spike in GLP-1 in your body.
GLP-1 stimulates your body too. It says, ‘We’ve got to metabolize the sugar in the bloodstream, release insulin.’ It also signals to your brain, ‘We just ate, we’re full, we don’t need to eat again.’ After a period of time, GLP-1 goes down — until the next time you eat a meal. Then it spikes again.
So that’s the natural way of things. There are only two strains that have been published, to date, that have been shown to be able to stimulate L cells to produce GLP-1, and one of them is Akkermansia. It actually secretes three different [postbiotics] that stimulate L cells to produce GLP-1.
So, what’s been found is that if you are low or missing Akkermansia, your body is not naturally producing as much GLP-1 as it’s supposed to be. By giving people back Akkermansia, you can now have these physiological benefits of reducing A1C and lowering blood glucose spikes.
To be clear, the natural GLP-1 you produce is different from the drug. The drug is a mimic. It’s an analog. It looks like GLP-1. It gets injected into the bloodstream directly, which means that rather than the natural spike after you eat [followed by a decline], the [drug] is keeping those levels really high all the time.
So, this signaling of ‘we got to metabolize sugar in the blood and we’re full, we just ate’ is going on constantly. That’s why people experience these incredible, amazing overnight effects because that’s how those drugs are working. But if you actually have the right microbes, you can generate your body’s natural GLP-1 and get back into this natural cycle.”
The good news is you can easily enhance the abundance of Akkermansia in your gut via dietary interventions,16 including supplementing with probiotics and prebiotics that promote Akkermansia growth in the gut.
Specific examples include Lactobacillus rhamnosus, Bifidobacterium animalis, Lactococcus lactis (probiotic) and oral fructo-oligosaccharides (a prebiotic). Eating more fiber is also important, as the short-chain fatty acids that form from fiber as it ferments in your intestines feed beneficial bacteria, including Akkermansia.
Why Mitochondrial Function Is Key to Successful Akkermansia Supplementation
When your cellular energy decreases, your body struggles to effectively eliminate oxygen from your colon. This has serious consequences for the normal inhabitants of your colon, which can be killed when oxygen levels rise. This is why Akkermansia supplementation alone is not a complete solution.
It is crucial to commit to a program designed to decrease mitochondrial toxins. This is because reduced mitochondrial function needs to be compensated for to ensure oxygen can be removed from the colon. If you fail to address this issue, even the best Akkermansia supplement with the most effective delivery system will have limited benefits. The newly introduced Akkermansia bacteria will likely be killed soon after arriving in your oxygen-rich colon environment.
This is one of the primary reasons why it’s vital to eliminate all seed oils from your diet for at least six months before starting an Akkermansia supplementation program. This preparatory period allows your body to recover mitochondrial function and create a more hospitable environment in your colon for the beneficial bacteria.
By taking these steps, you can maximize the potential benefits of Akkermansia supplementation and support overall gut health. Remember, addressing the root cause — mitochondrial function and colon oxygenation — is essential for the success of any gut health intervention.
Probiotic Potency Explained: CFU, AFU, and TFU
When evaluating the potency of probiotics, two units of measurement often come into discussion: Colony Forming Units (CFU) and Active Fluorescent Units (AFU). Understanding the distinction between these units is crucial for both consumers and healthcare professionals to assess the effectiveness and quality of probiotic supplements accurately.
• Colony Forming Units (CFU) — This is the most widely recognized and utilized metric for quantifying the number of viable bacteria or fungal cells in a probiotic product. One CFU represents a single microorganism capable of dividing and forming a colony under specific laboratory conditions. This measure is important because the therapeutic benefits of probiotics are directly related to the number of live microorganisms that reach your gut.
Probiotic manufacturers typically list CFU counts on product labels, indicating the number of live organisms per serving. Higher CFU counts are often marketed as more potent, though the optimal CFU dosage can vary depending on the specific strains and the health outcomes targeted.
It’s important to note that not all CFUs are equal; the efficacy of a probiotic also depends on the strains used and their ability to survive the acidic environment of the stomach to colonize the intestines.
• Active Fluorescent Units (AFU) — This unit is a less conventional and not widely standardized measure in the context of probiotics. While CFU shows the number of bacteria that are alive, AFU refers to the total number of bacteria present, both dead and alive. It is primarily a unit used to measure enzymatic activity.
For instance, AFU could be used to evaluate the activity levels of specific enzymes produced by probiotics, which contribute to their health benefits, such as breaking down lactose or producing vitamins. In some specialized applications, AFU is also used to assess the metabolic activity or functional potency of probiotic strains beyond mere viability.
However, because AFU is not a standardized metric in the probiotic industry, its use can lead to confusion and inconsistency in product labeling and efficacy claims.
• Total Fluorescent Units (TFU) — This unit measures the total bacterial mass including both live and dead cells through fluorescent labeling, and is typically used only for pasteurized products. Like AFU, TFU values are higher than CFU counts for the same sample since they include both viable and non-viable cells.
The primary difference between CFU, AFU and TFU lies in what they measure: CFU quantifies the number of live microorganisms; AFU assesses the functional activity of those microorganisms; and TFU measures the total bacterial mass, regardless of their functional activity.
While CFU provides a clear indicator of the potential for colonization and survival of probiotics in the gut, AFU could offer additional insights into the functional capabilities of the probiotic strains.
However, due to the lack of standardization and widespread recognition of AFU in the probiotic market, CFU remains the gold standard for assessing probiotic potency. Consumers are generally advised to focus on CFU counts and the specific strains included in a probiotic supplement to ensure they are selecting a product with proven efficacy for their health needs.
Current Akkermansia Clinical Trials: Dosages and Applications
As research advances, numerous clinical trials are underway to evaluate the efficacy and safety of Akkermansia-based interventions.17 Clinical trials investigating Akkermansia muciniphila employ a range of dosages to determine optimal therapeutic effects.
The typical dosages being tested span from 100 million to 10 billion CFUs per day. This wide range allows researchers to assess both the minimum effective dose and the potential benefits of higher bacterial concentrations.
For human trials focusing on metabolic health and obesity, a dosage of 10 billion CFU is often used.18 For example, a trial examining the impact of Akkermansia on insulin sensitivity in insulin resistant overweight and obese volunteers administered 10 billion CFUs daily.19
After three months, the treatment group had improved insulin sensitivity, reduced insulinemia and lower total cholesterol compared to the placebo group. They also lost 1.37 kilos of body fat and reduced their hip circumference by 2.63 centimeters compared to baseline measurements.
Blood markers of liver dysfunction and inflammation were also reduced, causing the researchers to concluded that “this proof-of-concept study shows that the intervention was safe and well-tolerated and that the supplementation with A. muciniphila improves several metabolic paramaters.”
Research exploring Akkermansia’s role in strengthening the gut barrier and preventing leaky gut syndrome and liver cirrhosis20 often employs a dosage of 1 billion CFUs per day.
Prebiotics, Probiotics, and Postbiotics Work Together to Promote Gut Health
Incorporating prebiotics, probiotics, and postbiotics into your daily diet can significantly enhance your gut health and overall well-being. Start by including a variety of high-fiber foods such as garlic, onions, kiwi and prunes to boost your intake of prebiotics. Add fermented foods like yogurt, kefir, sauerkraut, and kimchi to introduce beneficial probiotics.
With both anti-inflammatory and immune-modulatory properties, fermented papaya is another option that contains both prebiotics and probiotics, and may help stimulate the immune system in the colon.21
To benefit from postbiotics, continue consuming fermented foods and consider supplements that contain bioactive compounds. By integrating these elements into your diet, you can gain meaningful amounts of prebiotics, probiotics, and postbiotics to support balanced gut microbiota, strengthen your immune system and promote digestive and overall health.
- 1 ISAPP, What are prebiotics?
- 2 Int J Mol Sci. 2019 Jan 20;20(2):433
- 3 Inverse, The Science Behind Probiotics: How to Pick the One That Works Best
- 4 Factors Determining the Apoptotic Response of Colorectal Carcinoma Cells to Butyrate, a Fermentation Product Derived from Dietary Fiber (2009)
- 5 Cell Commun Signal. 2024 May 14;22:268, Prebiotics therapy
- 6, 7 Frontiers in Behavioral Neuroscience, January 10, 2017
- 8 Cells. 2023 Jan 2;12(1):184
- 9 Front Cell Infect Microbiol. 2022 Apr 1;12:859967
- 10 Cell Commun Signal. 2024 May 14;22:268
- 11, 12 JAMA Psychiatry. Published online June 14, 2023. doi: 10.1001/jamapsychiatry.2023.1817
- 13 Food Navigator May 9, 2024
- 14 Probiotics Antimicrob Proteins. 2024 May 17. doi: 10.1007/s12602-024-10288-2
- 15 Eng Life Sci. 2023 Oct 5;24(5):2300070
- 16 Nature Microbiology April 5, 2021; 6: 563-573
- 17 NutraIngredients USA, Akkermansia muciniphila: Promising new human clinical trials for probiotics, March 4, 2024
- 18 Gut Microbes November 23, 2021; 13(1)
- 19 Nat Med. 2019 Jul 1;25(7):1096–1103
- 20 NPJ Biofilms and Microbiomes volume 10, Article number: 81 (2024)
- 21 PLoS One. 2017 Jan 6;12(1):e0169240
Gut Microbes Linked to Stronger Muscles and Healthier Aging
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/11/01/gut-microbes-muscle-strength-healthy-aging.aspx
>Analysis by Dr. Joseph Mercola November 01, 2025
Story at-a-glance
- A new study in Scientific Reports identified specific gut microbes that enhanced grip strength, coordination, and muscle growth in aging mice, increasing muscle weight by over 150% and boosting growth-related markers
- Aside from boosting muscle, beneficial microbes improved energy metabolism and reduced inflammation. This helps maintain mitochondrial function and protects against muscle breakdown
- Earlier research showed that germ-free mice had smaller, weaker muscles and impaired metabolism, but restoring gut microbes or supplementing short-chain fatty acids (SCFAs) reversed many of these deficits
- Nutrition plays a central role in shaping your microbiome. Fiber-rich vegetables, resistant starches, polyphenol-dense fruits, and herbs like red ginseng promote microbial diversity
- Beyond diet, other strategies include supplementing with probiotics, prebiotics, synbiotics, and next-generation microbes like Akkermansia, as well as experimental fecal microbiota transplantation (FMT)
Your ability to walk with steady strength is one of the clearest markers of healthy aging. Strong muscles are essential for protecting your independence, regulating metabolism, and lowering the risks that come with frailty. The age-related loss of muscle, known as sarcopenia, is one of the most serious threats to healthy aging because it erodes your capacity to move freely and maintain vitality.1
For years, exercise has been recognized as the foundation of muscle health, but researchers are uncovering another influence you may not have considered — the gut microbiome. Growing evidence suggests these microbes are shaping your muscles in ways that determine how well you move later in life.
A recent preclinical animal study published in the journal Scientific Reports2 set out to explore this gut-muscle connection more closely, asking whether certain microbes are linked to stronger muscles and healthier aging. The results add a new layer to how you understand strength — not only as something built through movement, but also as something nurtured within.
New Study Finds Gut Microbes Support Muscle Resilience with Age
In the featured study, researchers sought to determine whether gut microbes from healthy humans impact muscle strength. The team used fecal microbiota transplantation (FMT) to introduce new microbial communities into animals whose native gut bacteria had first been eradicated.3
• Microbiota transfer tested in controlled conditions — To reduce the effect of the mice’s own microbial background, the researchers first cleared their intestinal bacteria with a short course of antibiotics and antifungals. They then introduced a pooled mixture of gut microbes via FMT from healthy adults who had not taken antibiotics or probiotics for at least six months and who ate a regular diet.
• Performance tested with standard strength measures — Over the next three months, the mice were evaluated using two established methods. The Rotarod test measured how long they could balance on a rotating rod, while the wire suspension test assessed how long they could hold onto a thin wire using their front paws. These tools are typically used to gauge motor coordination, balance, and grip strength.
• Microbial transplants led to varied outcomes — Some mice improved their strength and endurance, others showed little change, and some declined. By grouping the animals into “strengthened,” “unchanged,” and “weakened” categories, the team linked these differences directly to the microbial communities that had established in their intestines.
• Gut samples revealed higher microbial diversity than stool — The animals that improved carried more diverse microbial populations compared with those that declined. Species richness, a measure of how many different types of bacteria are present, rose by 9% to 15% after FMT when researchers analyzed intestinal contents, rather than stool alone.
This broader microbial variety allowed them to identify specific bacteria that were closely linked to muscle improvements. Stool alone, they found, did not capture the full picture of microbial diversity in the gut.
• Three species consistently linked to strength — Across both motor tests, mice with better performance carried higher levels of Lactobacillus johnsonii, Limosilactobacillus reuteri, and Turicibacter sanguinis. Their abundance followed a stepwise pattern — the more of these microbes present, the greater the improvements in muscle performance.
• Direct probiotic supplementation boosted muscle function — To confirm the effect, the researchers introduced L. johnsonii and L. reuteri into a new group of older mice, which better represented aging physiology. Over three months, both strains enhanced grip and coordination, while the combination produced the largest gains.
• Muscle tissue confirmed structural and growth benefits — In the dual-strain group, muscle weight increased by 157% compared with controls. Microscopic analysis showed larger fibers in the gastrocnemius, soleus, and extensor digitorum longus muscles, confirming tangible strength gains.
Growth-related markers supported these findings. Follistatin, which counteracts myostatin to promote muscle development, nearly doubled in the L. johnsonii group, while insulin-like growth factor 1 (IGF-1) increased most in mice receiving both strains together.
• The microbial effects extended to metabolism and inflammation — Mice that received the probiotics had lower triglycerides, total cholesterol, and LDL cholesterol compared with controls. Inflammatory signaling also shifted. Levels of interleukin-6 (IL-6) were elevated in the L. johnsonii group but reduced in the group that received both strains, suggesting that the combination helped ease systemic inflammation.
This study is the first to show that specific gut microbes directly improve muscle strength. It also revealed that examining microbes from the intestinal tract, rather than stool alone, is important for pinpointing the species most relevant to muscle function. Together, these findings position the gut as a new frontier for preserving strength and resilience with age.
Previous Research Highlights Microbes as Key to Muscle Health
Several earlier studies have already examined how the gut microbiome relates to muscle health and aging, and these investigations laid the groundwork for the 2025 research by establishing key mechanisms and highlighting connections across animal and human models.
• A 2019 study in Science Translational Medicine established the foundation — Researchers compared mice raised without any gut microbes (germ-free) to mice that had a normal, healthy microbiome. The germ-free mice had smaller muscles, less strength in their grip, and changes in the activity of genes that normally control muscle growth and breakdown.4
They also showed weaker communication between nerves and muscles, linked in part to lower levels of acetylcholine, the chemical messenger that nerves use to signal muscle fibers. Moreover, they exhibited disrupted energy metabolism with reduced mitochondrial function and an unusual buildup of glycogen, the form in which muscles normally store sugar for fuel.
• Short-chain fatty acids (SCFAs) protect muscle from wasting — When gut bacteria ferment dietary fibers, they produce acetate, propionate, and butyrate, which provide fuel to muscle cells, protect mitochondria, and reduce oxidative stress. The researchers found that supplementing germ-free mice with SCFAs improved muscle mass and strength while lowering the expression of atrophy-related genes.
Butyrate in particular was shown to preserve muscle mass in aging models, enhance mitochondrial proteins, improve glucose tolerance, and stimulate IGF-1 production. Acetate supported glucose uptake and glycogen storage, further stabilizing energy supply in muscle tissue. These findings demonstrate that a diet feeding SCFA-producing bacteria has direct consequences for your muscular resilience.5
• A 2023 Gut Microbes review extended these insights across species — Drawing on both animal and human research, the review confirmed that gut microbes are deeply involved in maintaining muscle and metabolic health as people age. The authors described how certain bacteria produce SCFAs when they break down dietary fiber. These SCFAs act as fuel for muscle cells and help mitochondria work more efficiently.6
The review also noted that age-related shifts in the microbiome reduce diversity, make the gut lining more permeable, and allow bacterial molecules such as lipopolysaccharides (LPS) to enter circulation. This process triggers inflammatory chemicals, including TNF-α and IL-6, which interfere with muscle-building pathways and accelerate muscle loss.
• Probiotics showed measurable benefits in muscle mass and function — Strains such as Lactobacillus plantarum TWK10, L. paracasei PS23, L. reuteri, and Bifidobacterium longum improved muscle mass, endurance, and strength in animal studies. Human trials and a meta-analysis cited in the review found similar improvements in body composition and physical performance, though effects varied by strain and dosage.7
• Prebiotics and lifestyle factors further supported the gut-muscle axis — Oligosaccharide supplementation reduced inflammation and increased muscle mass in animal models. The review also noted that vitamin D and calcium intake improved gut barrier function and microbial diversity, while physical activity increased the abundance of beneficial taxa such as Bacteroides and improved musculoskeletal health.8
Together, these studies demonstrate that your gut microbes are active regulators of muscle biology. This sets the stage for targeted strategies that help preserve muscle function and vitality throughout your lifespan.
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Dietary Strategies to Nourish Your Gut Microbes
As research continues to reveal how gut microbes shape muscle health and aging, it’s worth asking what you can actually do to support them. A 2025 review in Genome Medicine evaluated multiple microbiome-based strategies for healthy aging, and among them, diet stood out as the most practical and effective. The authors identified the following foods and nutrients that optimize gut health:9
• Fiber-rich foods — Whole plant foods provide the fibers that feed gut microbes, supporting a more diverse and balanced microbiome. Examples include broccoli, Brussels sprouts, cauliflower, and leafy greens. These deliver a broad range of fibers that different microbes use to thrive, creating a more resilient gut ecosystem.
However, if your gut is compromised, introducing large amounts of fiber too quickly will worsen symptoms like bloating, discomfort, and irregularity. A disrupted microbiome may not yet have the capacity to process fiber efficiently, which means even healthy foods trigger negative reactions.
My recommendation is to first work on restoring balance by removing dietary disruptors, such as seed oils high in linoleic acid (LA), ultraprocessed foods, and excess sugars, while also minimizing unnecessary antibiotics and other substances that disrupt the microbiome.
At the same time, focus on healing your gut lining with gentler carbohydrates like white rice or whole fruits to let your gut adjust without causing trouble. As your gut improves, add more veggies, whole grains or starches. Resistant starches like cooked-then-cooled potatoes or green bananas, in particular, fuel butyrate production.
• Polyphenol-rich fruits and vegetables — Polyphenols from colorful plants, including berries, grapes, apples, and leafy greens, stimulate the growth of beneficial gut bacteria. The researchers noted:
“[P]olyphenols accumulated in the large intestine have been found to modulate the microbiome composition through antimicrobial effects or prebiotic-like action of metabolites generated through polyphenol metabolism in the colon.
For instance, the intake of diets rich in anthocyanin and procyanidin B2 is known to increase butyrate-producing bacteria and alleviate age-associated changes in aging rodent models.
Furthermore, a polyphenol-rich diet, supplemented with specific probiotics, was found to alleviate chronic low-grade inflammation, thereby reducing biological inflammaging, accompanied by an increase in probiotic bacteria and SCFAs in the gut microbiome of adults aged 50 years and older.”10
• Red ginseng — The review highlighted red ginseng as an antioxidant-rich herb that exerts antiaging effects by reducing oxidative stress, promoting the growth of healthy gut bacteria, and reinforcing the intestinal barrier. According to the researchers:
“Studies with specific probiotic-fermented ginseng interventions have also demonstrated antiaging properties attributed to upregulation of specific genes linked to antioxidant activity and positive modulations in gut microbiome communities.”11
However, while the review contained several recommendations I agree with, it also endorsed foods and nutrients that I do not support based on their LA content and long-term impact on health:12
• Polyunsaturated fats (PUFs) — The review described PUFs as part of “healthy fats” for older adults. However, research has shown that excess PUFs, especially omega-6 LA from vegetable oils, damages mitochondrial function and drives oxidative stress. Oils such as soybean, corn, safflower, and sunflower should be avoided. Omega-3s, while beneficial, need to be consumed in moderation as well.
• Certain nuts and seeds — Although the review praised nuts and seeds as beneficial fat sources, many of them are high in LA. Peanuts, sunflower seeds, and similar varieties contribute to the very imbalance I warn against.
• Olive oil — Often promoted as a healthier alternative to seed oils, olive oil is high in monounsaturated fat, mainly oleic acid. Excess oleic acid produces lipid byproducts that disrupt mitochondria, slow energy production, and promote fat buildup in the liver and muscles. While its polyphenols offer some protection, they cannot fully offset these effects.13
When olive oil is exposed to heat, it oxidizes quickly, and many store-bought versions are diluted with cheaper vegetable oils. If you choose to include it in your diet, use only small amounts, unheated, and in high-quality cold-pressed varieties. Stable saturated fats such as grass fed butter, ghee, tallow, or coconut oil are more reliable sources of fat.
When you consistently choose foods that build microbial diversity while avoiding those that disrupt it, you create conditions that keep your muscles more resilient, your metabolism steadier, and your capacity for vitality intact as the years go by.
Microbial Interventions Beyond Diet
Alongside dietary choices, the Genome Medicine review outlined several other ways to influence your gut microbiome to support aging. Some of these approaches are already accessible, while others remain under study and represent the next wave of innovation in longevity science:14
• Probiotics — The researchers noted that probiotic supplementation in aging models and older adults restores gut barrier integrity, lowers inflammatory markers, and supports healthier metabolism. Moreover, multistrain formulations outperform single strains for bowel function and overall well-being in older cohorts.
Some of the strains that were noted to be beneficial for aging include B. longum, L. paracasei, L. rhamnosus, L. plantarum, and L. fermentum. For guidance on selecting probiotic supplements and using them effectively, check out “The Science of Probiotics — How Beneficial Bacteria Support Health.”
• Prebiotics — Prebiotics such as galactooligosaccharides (GOS) were reported to improve mucus thickness, enhance epithelial integrity, and increase SCFA production. These changes supported both microbial diversity and intestinal resilience. However, it’s important to first optimize your gut health before taking prebiotics to keep them from nourishing harmful microbes instead of the beneficial ones.
• Synbiotics — Combinations of probiotics and prebiotics, known as synbiotics, improved blood lipid profiles and gastrointestinal health in older adults. The review emphasized their role in promoting synergy between microbial growth and beneficial fermentation processes.
• Next-generation probiotics — Species such as Akkermansia muciniphila and Faecalibacterium prausnitzii were identified as promising “next-gen” probiotics. Early studies suggest they protect against muscle wasting and age-related inflammation, with effects tied to improved metabolic and immune function.
If you’ve been following my articles, you know I’ve previously underscored the importance of these microbes, particularly Akkermansia, as keystone species for gut health. Clinical trials have demonstrated that Akkermansia supplementation improves insulin sensitivity, lowers cholesterol, reduces body fat, and reinforces the intestinal lining.15,16
Learn more about the benefits of Akkermansia, how to choose a high-quality supplement, and the dietary steps that help it thrive in “Gut Microbes Influence How You Handle Stress.”
• FMT — In the research highlighted above, FMT served as a way to test what happens when an entire community of gut microbes from a healthy donor is introduced into another host. This method involves transferring stool, with all of its living bacteria, into the recipient’s gut to reestablish microbial balance.
While FMT is still in the experimental stage, early evidence links it to improvements in gut health, muscle performance, immune function, and aspects of aging. Learn more about this emerging therapy in “‘Crapsules’ — The Latest Feces Transplant Pill.”
These emerging tools show that your microbiome is influenced in far more ways than diet alone. What you do to care for your microbes today directly influences how well your body performs in the years ahead.
Frequently Asked Questions (FAQs) About Gut Microbes and Muscle Aging
Q: How are my gut microbes connected to my muscle strength?
A: Your microbes produce metabolites, regulate inflammation, and influence how efficiently your muscles use energy. When your microbiome is balanced, your muscles stay stronger, recover faster, and resist age-related decline.
Q: What does research show about specific microbes improving muscle strength?
A: The featured study shows that Lactobacillus johnsonii and Lactobacillus reuteri directly enhanced grip strength, coordination, and muscle fiber growth in aging mice. When given together, these strains produced the greatest effects, including more than a 150% increase in muscle weight and higher levels of growth-related signals like follistatin and IGF-1.
Q: What foods do I need to focus on to improve both my gut and my muscles?
A: You benefit most from fiber-rich vegetables, colorful fruits, resistant starches, and polyphenol-rich foods like berries and apples. These feed beneficial bacteria that generate SCFAs, which directly support your muscle metabolism and resilience.
Q: Are there foods I need to avoid if I want my gut to support my muscles?
A: Yes. Seed oils high in LA, like soybean, corn, safflower, and sunflower, disrupt your mitochondria and damage your microbiome. Be careful with nuts and seeds that are high in LA, as well as olive oil, since excess oleic acid burdens your metabolism, and many commercial products are adulterated.
Q: What role does Akkermansia play in muscle and healthy aging?
A: Akkermansia muciniphila is a next-generation probiotic species linked to reduced inflammation, stronger gut barrier function, and healthier metabolism. By supporting this keystone microbe through diet or targeted supplementation, you give your body an important ally in protecting muscle strength and resilience as you age.
- 1 Saudi Med J. 2019;40(6):568-574
- 2, 3 Sci Rep 15, 30179 (2025)
- 4, 5 Sci Transl Med. 2019 Jul 24;11(502):eaan5662
- 6, 7, 8 Gut Microbes. 2023 Oct 6;15(2):2263207
- 9, 10, 11, 12, 14 Genome Medicine volume 17, Article number: 75 (2025)
- 13 Cell Reports April 22, 2025, Volume 44, Issue 4, 115527
- 15 Gut Microbes, November 23, 2021;13(1)
- 16 Nat Med. 2019 Jul 1;25(7):1096-1103
How Probiotics in Fermented Dairy Help Manage Osteoporosis
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/05/14/probiotics-fermented-dairy-osteoporosis.aspx
Analysis by Dr. Joseph Mercola May 14, 2025
STORY AT-A-GLANCE
- Fermented dairy like kefir helps rebuild bone by boosting osteocalcin and lowering bone breakdown markers, which results in stronger bones
- The probiotics in fermented dairy actively balance bone-building and bone-resorbing cells, helping prevent and even reverse the progression of osteoporosis
- Research shows that regular kefir consumption increased hip bone density by 5.5% in just six months, offering real gains in areas most vulnerable to life-altering fractures
- Beneficial bacteria in fermented dairy lower inflammation and oxidative stress, which are two hidden drivers of bone loss that most conventional treatments overlook
- Dairy contains C15:0, an odd-chained saturated fat that helps boost metabolic health, protects cells, and supports healthy weight — all while strengthening your bones
Osteoporosis is one of the most devastating age-related diseases, and it often goes unnoticed until it’s too late. In America alone, it’s estimated that 10 million people are affected by this condition.1
Characterized by porous, brittle bones, osteoporosis leaves you vulnerable to fractures from simple falls. Common symptoms include back pain, stooped posture, and an increased risk of breaks in the hips, spine, or wrists. Without intervention, it causes permanent disability, loss of independence, and a significantly shortened lifespan.
While common medical advice pushes for increased calcium intake, this is just one piece of the puzzle. Calcium alone, without other nutrients and bioactive compounds, will contribute very little to improving bone strength. Now, research has shown that there’s one convenient solution — fermented dairy.
Fermented Dairy Actively Regulates Bone Cell Remodeling
Research published in Food Science of Animal Resources investigated how fermented dairy products and their probiotic content influence skeletal health. Specifically, researchers looked at the bone remodeling process that keeps your skeleton strong and adaptable throughout your life.2
• Probiotics actively change how your body regulates bone formation — The study shows that probiotics affect the two main types of bone cells, osteoblasts (builds new bone) and osteoclasts (breaks down old bones). When there’s an imbalance between the two, the risk for bone diseases like osteoporosis increases. A healthy balance is maintained by giving your body the right nutrients and signaling molecules to favor bone building over bone loss.
Results show that consuming fermented dairy regularly led to higher bone mineral density (BMD), better bone mineral content (BMC), and greater overall bone strength. These effects are especially notable in children during growth spurts and in aging adults who are at high risk of fractures.
• Fermented dairy supports the function of metabolic markers tied to bone health — According to the study, fermented dairy boosts osteocalcin and insulin-like growth factor I (IGF-I), which is a hormone that promotes the activity of osteoblasts, which is your body’s bone-building cells. Essentially, when fermented dairy increases IGF-I levels, it tells your body to start building newer bones.
At the same time, fermented dairy reduces the activity of osteoclasts by lowering inflammatory compounds like interleukin-17 (IL-17) and tumor necrosis factor alpha (TNF-α), which are known to accelerate bone breakdown. This double-action — more building, less breakdown — is what makes fermented dairy beneficial for bones.
• The probiotics in fermented dairy communicate with your immune system — Specific strains like Lactobacillus and Bifidobacterium help shift your immune balance from inflammation-centric to repair-centric. By increasing the presence of immune cells that lower inflammation and promote bone resorption, the probiotics help your body tip the scale toward healing and bone regeneration.
• Probiotics also produce short-chain fats (SCFAs) — The study singled out the ability of probiotics to produce butyrate, which helps reinforce the gut barrier so fewer toxins and inflammatory compounds leak into the bloodstream. Less systemic inflammation means better bone protection.
Butyrate also directly inhibits osteoclast formation and stimulates a pathway that encourages osteoblast activity and bone formation. In essence, SCFAs act like a natural defense system produced right inside your gut that also supports your bones.
• Fermented dairy lowers parathyroid hormone (PTH) levels — This is a noteworthy finding, as PTH is responsible for pulling calcium out of your bones when blood calcium levels drop.3 When you eat calcium-rich fermented dairy, your body doesn’t have to rob your bones to get what it needs. As a result, bone resorption markers like CTX go down — a sign that less bone is being broken down.
• The study highlighted how fermented dairy impacts gene expression — Specific genes involved in bone growth, like Runx2 and Bmp2, were upregulated in response to probiotic intake. Runx2 is a master switch for turning stem cells into bone-building osteoblasts. Meanwhile, Bmp2 helps trigger bone growth in both developing and mature bone tissue. Together, these genes help initiate and maintain healthy bone remodeling.
Kefir Triggers Real Bone Gains in 6 Months
In a similar study published in PLoS One, researchers tested the short-term effects of kefir on bone health in 40 adults already diagnosed with osteoporosis. For their methodology, they compared kefir with calcium bicarbonate supplementation versus taking supplements alone, measuring changes in BMD and key bone metabolism markers over a six-month period.4
• Probiotics helped reverse osteoporosis — In the kefir group, the marker for bone formation, osteocalcin, shifted dramatically. By the end of the six-month trial, people who started out with declining osteocalcin levels had reversed that trend. Their numbers rose to levels associated with active bone building.
In addition, a biomarker for bone breakdown, β-CTX (beta C-terminal telopeptide of Type I collagen), decreased significantly. This means there was less active degradation of bone tissue. Together, these two changes reflect the influence of probiotics on the body’s ability to rebuild and restrengthen bones.
• The benefits occur within a few months — Within the first month, β-CTX began dropping in those who took kefir. By the third month, the decline was more pronounced, especially in people who weren’t in the most severe stages of bone loss. This means that kefir not only worked for advanced stages — it also worked in the early stages, when there’s still time to reverse damage.
• Kefir targets bones prone to osteoporosis — Spine BMD didn’t change much, but hip and femoral neck BMD did, which are some of the most fracture-prone bones in older adults.5,6 After six months of kefir treatment, participants saw their hip BMD increase by 5.5%. This figure may not sound like much at first, but it goes to show how much kefir contributed to halting, and even reversing, BMD loss.
• Thyroid function is improved — The kefir group showed a rise in PTH after six months. For context, PTH helps regulate calcium levels in the blood and in this case of this study, higher PTH levels reflect the body’s increased signaling for bone remodeling.
In contrast, the control group had lower PTH levels, which the researchers tied to lower overall bone remodeling activity.
• Kefir is rich in health-boosting peptides — According to the study, kefir peptides result from milk protein breakdown during fermentation. They interact with your gut, your immune system, and even your bones, enhancing calcium absorption and making sure more of it ends up in your bones.
• Oxidative stress is suppressed by probiotics — People with osteoporosis often experience high levels of inflammation and oxidative damage, which accelerates bone resorption. The beneficial bacteria in kefir, through both direct antioxidant activity and immune modulation, helped reduce inflammatory cytokines.
That means less wear and tear on your bones from chronic low-grade inflammation, which is a factor that most conventional osteoporosis treatments ignore.
Ultimately, the research shows that kefir is more than a passive food you eat to fill your tummy — it also actively improves the inner workings of your bone metabolism, changing the signals your body sends about whether to build up or tear down your skeletal structure as needed. The longer those signals stay in “build” mode, the more time you buy to regain strength, stability, and resilience.
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C15:0 — A Beneficial Fat Found in Dairy
C15:0, also known as pentadecanoic acid, is an odd-chain saturated fat (OCFA) largely found in dairy. It’s also present in certain fish and plants. Why bring it up? Interestingly, this fat has been shown to be an important player in maintaining your cellular health.
You’re likely familiar with well-known fats that contribute to optimal health, such as omega-3, but I believe C15:0 also deserves its time in the limelight. In addition to the benefits discussed above, C15:0 provides other health benefits that make fermented dairy a superfood.
• Diabetes prevention — A meta-analysis7 of 33 prospective cohort studies found that people with higher C15:0 levels had a lower risk of developing Type 2 diabetes.
• Mitochondrial health — Research found that C15:0 helped repair mitochondrial function and lowered reactive oxygen species production in a dose-dependent u-curve.8
• Weight management — Daily supplementation of C15:0 at a dose of 5 mg per kilo of bodyweight lowered inflammation, glucose and cholesterol levels in obese mice.9
The takeaway here is that aside from probiotics, fermented dairy contains other nutrients that help support your health in different ways. For this reason, I encourage you to add these to your diet more often.
5 Effective Strategies to Support Your Bone Health
As shown in the research, managing osteoporosis is attainable through the help of probiotics found in fermented dairy. It contains a collection of beneficial bacteria strains that support gene expression related to promoting stronger bones, as well as nutrients that support this process. To help you take advantage of these benefits, I recommend the following lifestyle adjustments:
1. Add fermented dairy from grass fed sources to your diet — If your gut is able to tolerate dairy, I highly recommend adding kefir or plain, full-fat yogurt into your rotation, ideally from 100% grass fed milk. Aside from being rich in calcium, these foods contain other nutrients that shift your bone metabolism in the right direction. As shown in the research, kefir significantly increases hip bone density in just six months and supports osteocalcin.10
2. Consider taking a high-quality supplement — If you’re sensitive to dairy or can’t stand the taste of kefir or yogurt, that’s okay. In that case, you’d be wise to take a high-quality probiotic supplement that includes strains like Lactobacillus reuteri, L. casei, or Bifidobacterium longum — all shown to reduce bone loss markers and improve bone density.
3. Eat foods that feed your gut microbes — Probiotics are important, but they only thrive if you feed them well. If your gut is already compromised, start slowly with ripe fruits, root vegetables, and fermented foods that contain prebiotics. This creates an environment where beneficial bacteria begin to thrive again and start shifting away from inflammatory processes that lead to bone loss.
4. Bask in sunlight properly — Sunlight is how your body makes vitamin D, and this nutrient is key for calcium absorption and proper immune function. Aim for 15 to 30 minutes of unfiltered sun on your skin every day at midday, when the sun is at its peak. If you’ve been on a diet high in linoleic acid (LA), get your sun exposure during early morning or late afternoon instead to avoid skin damage.
In most regions in America, this means avoiding sunlight from 10 a.m. to 4 p.m. The reason for this is because when sunlight hits your skin, the LA in your skin is metabolized, causing DNA damage and inflammation.
For in-depth instructions on how to safely optimize your vitamin D levels, read my article “2024 International Virtual Vitamin D Forum Unlocks the Power of Vitamin D.” There, I provide additional strategies to lower your risk of skin cancer as you work towards purging your body from LA.
5. Get regular exercise — While a healthy diet will undoubtedly help boost skeletal health, there are other methods that optimize it further, such as exercise. As noted in the Food Science of Animal Resources Study, the impact generated by physical activity stimulates your osteocytes, thereby increasing BMD.11
To get your body moving, the easiest way is to go for a walk. I generally recommend getting 10,000 steps a day for optimal health. When it comes to resistance training, the benefits max out at around 40 to 60 minutes a week. For an in-depth explanation on this topic, read my article “The Benefits of Walking — How to Get More Steps in This Summer.”
Frequently Asked Questions (FAQs) About the Benefits of Probiotics for Skeletal Health
Q: What is osteoporosis and why is it dangerous?
A: Osteoporosis is a condition where bones become porous and brittle, making them more prone to fractures. It often goes unnoticed until a fracture occurs. It leads to chronic pain, loss of mobility, and even shorten lifespan if left untreated.
Q: How does fermented dairy help improve bone health?
A: Fermented dairy products like kefir and yogurt contain probiotics that regulate bone cell activity, increase bone-building cells (osteoblasts), reduce bone-resorbing cells (osteoclasts), and support bone density and strength. They also lower inflammation and boost helpful metabolic markers, such as osteocalcin and IGF-I.
Q: What scientific evidence supports the benefits of fermented dairy on skeletal health?
A: A six-month study published in PLOS One showed that kefir increased bone density in the hip by 5.5% and reversed markers of bone breakdown. Participants saw noticeable benefits in as little as one month, especially in early stages of osteoporosis.
Q: Are there other health benefits to fermented dairy besides bone strength?
A: Yes. Fermented dairy contains C15:0 (pentadecanoic acid), a rare fatty acid that supports metabolic health, mitochondrial function, diabetes prevention, and reduces inflammation, making it a complete “superfood.”
Q: What are the top strategies to support bone health naturally?
A: Key strategies I recommend include:
•Eating fermented dairy like kefir or yogurt.
•Taking high-quality probiotic supplements if dairy isn’t tolerated.
•Feeding your gut with prebiotic-rich foods.
•Getting proper sun exposure for optimal vitamin D levels.
•Exercising regularly, especially walking and resistance training.
- 1 FDA, Osteoporosis
- 2, 11 Food Sci Anim Resour 2025; 45(2):449-467
- 3 Better Health Channel, Parathyroid Glands
- 4, 10 PLoS One. 2015 Dec 10;10(12):e0144231
- 5 StatPearls, Hip Fracture Overview
- 6 StatPearls, Femoral Neck Fractures
- 7 Crit Rev Food Sci Nutr. 2021;61(16):2705-2718
- 8, 9 Sci Rep. 2020 May 18;10:8161
Probiotics Offer New Hope for Alzheimer’s and Other Neurodegenerative Diseases
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/03/20/probiotics-alzheimers-neurodegenerative-diseases.aspx
Analysis by Dr. Joseph Mercola March 20, 2025
STORY AT-A-GLANCE
- Probiotics may influence brain function through the gut-brain axis, offering benefits for neurodegenerative diseases like Alzheimer’s and Parkinson’s by improving gut health and reducing inflammation
- Studies suggest a link between gut health and cognitive function, indicating that an improved gut microbiome enhances mental health and may reduce inflammation associated with neurodegeneration
- Research indicates that probiotics could play a role in managing Alzheimer’s and Parkinson’s, offering a noninvasive treatment option that helps slow or reverse cognitive decline
- Biologically, the action of probiotics involves several interconnected pathways. By restoring a healthy balance of gut bacteria, probiotics reduce the production of harmful substances like lipopolysaccharides (LPS) that trigger inflammation in the brain
- Further studies are needed to confirm the long-term benefits of probiotics in neurodegenerative disease management, emphasizing the importance of continued research in this area
Neurodegenerative diseases (NDs) are disorders characterized by the progressive loss of structure or function of neurons, leading to their eventual death. This decline disrupts essential brain functions, resulting in symptoms that significantly impair daily living and overall quality of life.
Common neurodegenerative diseases include Alzheimer’s disease, Parkinson’s disease, and amyotrophic lateral sclerosis (ALS).1 Individuals affected by these conditions often experience memory loss, impaired movement, and difficulties with speech and coordination. As the diseases advance, patients may face severe cognitive and physical challenges, necessitating extensive care and support.
Neurodegenerative diseases now affect millions worldwide, with Alzheimer’s alone responsible for approximately 60% to 70% of dementia cases.2 On the other hand, the prevalence of Parkinson’s disease is expected to double by 2040, underscoring a growing public health concern.3 Additionally, ALS affects about 2 per 100,000 people in Europe and the U.S., with no known cure currently available.4
Risk Factors Associated with Neurodegenerative Diseases
Understanding the underlying causes of NDs is complex, as they often involve a combination of factors. For example, genetic mutations can predispose individuals to conditions like Alzheimer’s and Parkinson’s. According to a review published in the NPJ Parkinson’s Disease journal, genetic factors are linked to 56% to 79% of the risk for developing Alzheimer’s disease.5
• Environmental toxins — Exposure to heavy metals and pesticides, may contribute to neuronal damage. According to the aforementioned study:
“Several studies have suggested that lead (Pb), arsenic (As), and methyl mercury (MeHg) are also neurotoxins and can disrupt brain function, cause cognitive dysfunction, and increase the risk of AD and PD by disrupting mRNA splicing, the ubiquitin-proteasome system, the electron transport chain, and oxidative stress.”6
• Lifestyle factors — Poor diet, lack of exercise and chronic stress exacerbate NDs by affecting overall brain health and function. The progression from these underlying causes to full-blown NDs involves a cascade of biological events. Neurons, the brain’s communication cells, begin to lose their structure and function due to factors like oxidative stress and inflammation.
This deterioration disrupts the brain’s ability to process information, leading to symptoms such as memory loss and impaired motor skills. Over time, the cumulative effect of these disruptions results in the characteristic decline associated with NDs.
• Diagnosing NDs can be challenging — Often, symptoms overlap with other conditions, making it difficult to pinpoint the exact disease. For instance, memory loss could be attributed to normal aging, stress, or other medical issues, leading to potential misdiagnosis. Additionally, the lack of definitive biomarkers for many NDs means that diagnosis often relies on clinical assessments and patient history, which can be subjective and vary between practitioners.
• Limitations in diagnostic tools complicate the process — Imaging techniques like MRI and CT scans show brain changes, but these are not always specific to NDs. Blood tests and genetic screenings may offer clues but are not conclusive.
As a result, patients may undergo a lengthy diagnostic journey, experiencing uncertainty and anxiety while seeking answers. This underscores the need for more precise and reliable diagnostic methods to improve early detection and treatment outcomes.
Beyond the immediate symptoms, neurodegenerative diseases lead to profound emotional and financial burden for patients and their families. The progressive nature of these disorders often results in loss of independence, increased healthcare costs and emotional stress. Addressing these multifaceted challenges is crucial in improving patient outcomes and enhancing the quality of life for those affected.
Breakthrough Research Shows Probiotics’ Role in Alzheimer’s Disease Management
A recent study published in the journal Nutrients7 investigated the impact of probiotics on individuals diagnosed with Alzheimer’s disease. The research, conducted by Taiwanese researchers, aimed to determine whether introducing specific beneficial bacteria could influence cognitive function and reduce disease markers.
• Investigating the effects of probiotics — The study involved 60 elderly participants who were diagnosed with Alzheimer’s disease. They were assigned to either a probiotic treatment group or a placebo group over a 12-week period.
The probiotic group consumed a milk product containing strains such as Lactobacillus acidophilus, Lactobacillus casei, Bifidobacterium bifidum, and Lactobacillus fermentum. The primary goal was to assess any changes in cognitive function and Alzheimer’s disease markers as a result of the probiotic intervention.
• Probiotics improve cognitive function — Significant improvements were seen in the group that received probiotics compared to the placebo group. The probiotic group showed a notable increase in their Mini-Mental State Examination (MMSE) scores, indicating enhanced cognitive function. In contrast, those who took the placebo experienced a decline in their MMSE scores over the same period.
• Probiotics’ positive effects against inflammation — The probiotic group demonstrated a reduction in inflammation markers, which are often elevated in Alzheimer’s patients. “Considering these findings, specific probiotics demonstrate robust and effective antioxidant capabilities,” the study authors report.8
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Probiotics Reduce Inflammation and Oxidative Stress
The mechanism behind these improvements is believed to involve the gut-brain axis, a communication network between the gastrointestinal tract and the brain.
• Probiotics balance your gut health — Probiotics help maintain a healthy balance of gut microbiota, which in turn influence brain function. By promoting a diverse and balanced microbiome, probiotics may reduce systemic inflammation and oxidative stress, both of which are implicated in the progression of Alzheimer’s disease. For more information on how gut health affects your mental health, read “Gut Health’s Impact on Mental Well-Being.”
• Benefits of SCFAs — Short-chain fatty acids (SCFAs) are metabolites produced by beneficial bacteria in the gut. SCFAs have been shown to support brain health by providing energy to neurons and reducing inflammation. The increased abundance of Lactobacillus species in the probiotic group likely contributed to higher SCFA levels, fostering an environment conducive to cognitive stability and improvement.
• Benefits are observed in a short amount of time — Cognitive improvements were observed after just 12 weeks of probiotic supplementation, suggesting that the benefits of probiotics can manifest relatively quickly. This rapid response underscores the potential of probiotics as a viable intervention for slowing or even reversing aspects of cognitive decline in Alzheimer’s patients.
Comparing the effects of probiotics to other variables in the study, probiotics consistently outperformed the placebo in all measured outcomes. While both groups participated in the same environment and received similar care apart from the probiotic intervention, only the probiotic group showed meaningful improvements in physiological markers related to brain health. This stark contrast emphasizes the specific role that probiotics play in enhancing brain health.
Probiotics’ Mechanisms of Action Against Neurodegenerative Disorders
Biologically, the action of probiotics involves several interconnected pathways. By restoring a healthy balance of gut bacteria, probiotics reduce the production of harmful substances like lipopolysaccharides (LPS) that trigger inflammation in the brain.9
• Enhancing the integrity of the gut barrier — They prevent the leakage of proinflammatory agents into the bloodstream, which could otherwise reach the brain and exacerbate neuroinflammation.10
• Affecting neurotransmitter production — Probiotics influence the production of neurotransmitters such as dopamine and gamma-aminobutyric acid (GABA).11 These chemicals are crucial for mood regulation and cognitive function. By increasing the levels of these neurotransmitters, probiotics contribute to improved mental health and cognitive resilience against the degenerative processes of Alzheimer’s disease.
Four Ways to Support Your Brain Through Gut Health
Your gut microbiome acts as a second brain, directly influencing your cognitive function and neurological health, and how you nourish it plays a significant role in your risk for neurodegenerative conditions. For example, a study published in Scientific Reports showed that certain bacterial strains in the gut, such as Collinsella, Lachnospira, and Veillonella, increased the risk of Alzheimer’s disease.12
However, they also identified strains that provide protective benefits against Alzheimer’s disease, such as Eubacterium nodatum and Eisenbergiella. These produce short-chain fatty acids (SCFAs), particularly butyrate, from dietary carbohydrates.
Butyrate nourishes your colonic epithelial cells, reinforcing the intestinal barrier. SCFAs also stimulate mucin production, creating a protective shield against harmful bacteria. Akkermansia muciniphila also produces SCFAs, and research has shown that Alzheimer’s patients tend to have very low levels of this important keystone species.13 Here are four proven strategies geared toward optimizing the Akkermansia in your gut to enhance your brain health:
1. Increase Akkermansia through targeted diet and supplementation — Prioritize foods and supplements that promote the growth of Akkermansia. Include well-cooked, prebiotic-rich vegetables and fiber sources that nourish this crucial bacterium.
Consider high-quality supplements specifically designed to enhance Akkermansia levels, supporting gut barrier integrity and reducing brain inflammation. Avoid processed foods and high-fat diets that can hinder Akkermansia growth.
2. Enhance beneficial short-chain fatty acids — Focus on increasing butyrate-producing bacteria alongside Akkermansia to protect against amyloid buildup in the brain. Incorporate fermented foods and resistant starches that feed these beneficial microbes.
Tailor your carbohydrate intake to support your unique microbiome, aiming for at least 250 grams of targeted carbs daily, and adjust based on your activity level to optimize Akkermansia and short-chain fatty acid production.
3. Support your gut-brain connection — Optimize your gut barrier integrity to prevent inflammatory compounds from reaching your brain. This includes removing inflammatory processed foods and supporting the growth of protective bacteria like Akkermansia, which strengthens your intestinal lining.
Maintain a balanced diet with sufficient carbohydrates tailored to your microbiome, and use pharmaceutical-grade supplements as needed to sustain Akkermansia levels.
4. Address systemic inflammation by promoting Akkermansia diversity — Lower inflammation throughout your body by enhancing microbiome diversity, with a specific emphasis on increasing Akkermansia.
Eliminate vegetable oils and other proinflammatory fats that damage gut bacteria, and incorporate foods that reduce inflammatory markers while supporting Akkermansia growth. Regularly monitor biomarkers such as C-reactive protein levels to track your progress in reducing systemic inflammation and maintaining a healthy gut microbiome.
Additional Strategies to Prevent Alzheimer’s Disease
Aside from optimizing your gut health and Akkermansia levels, there’s a plethora of helpful Alzheimer’s prevention strategies, several of which are outlined below:
• Avoid gluten and casein (primarily wheat and pasteurized dairy, but not dairy fat, such as butter) — As noted in a 2022 study,14 your blood-brain barrier is negatively affected by gluten. When bacteria enter your bloodstream, the risk of Alzheimer’s disease increases. Other cognitive disorders are linked to a weakened blood-brain barrier as well, such as Parkinson’s disease, anxiety and depression.
• Make sure you’re getting enough animal-based omega-3 fats — Omega-3 fats, namely EPA and DHA, help by preventing cell damage caused by Alzheimer’s disease, thereby slowing down its progression and lowering your risk of developing the disorder. That said, omega-3s are PUFAs, so don’t overdo it.
• Optimize your vitamin D level with safe sun exposure — Strong links between low levels of vitamin D in Alzheimer’s patients and poor outcomes on cognitive tests have been revealed. In a 2023 study,15 increasing vitamin D reduced dementia risk by 40%.
The best way to get vitamin D is through sensible sun exposure, aiming for a blood level between 60 and 80 ng/mL. However, you need to purge vegetable oils from your body before going into the sun at solar noon. The LA in your skin oxidizes when exposed to sunlight, causing inflammation and skin damage.
To protect your skin, avoid sun exposure during solar noon for four to six months as you work on removing LA from your body. Stick to sunlight during early morning and late afternoon in the meantime. For additional skin defense, you can take astaxanthin, a low-dose aspirin or molecular hydrogen. Niacinamide cream will also lower your risk of skin damage.
• Keep your fasting insulin levels below 3 — Insulin resistance is linked to accelerated brain aging, as well as neurodegeneration.16
• Eat a nutritious diet, rich in folate — Vegetables, without question, are your best form of folate. Avoid supplements like folic acid, which is the inferior synthetic version of folate. Research shows that folate is a protective factor against Alzheimer’s disease.17
• Avoid and eliminate mercury and aluminum from your body — Dental amalgam fillings, which are 50% mercury by weight, are one of the major sources of heavy metal toxicity. Make sure you use a biological dentist to have your amalgams removed. Sources of aluminum include antiperspirants, nonstick cookware and vaccine adjuvants.
• Make sure your iron isn’t elevated and donate blood if it is — A study18 published in Aging Medicine shows that excess iron increases your risk of Alzheimer’s disease by initiating the Fenton reaction, leading to increased oxidative stress.
• Exercise regularly — Exercise triggers beneficial changes that support cognitive function. Particularly, it’s been shown to improve blood flow to the brain, leading to an increase in biomarkers related to improved neuronal plasticity and better cell survival.19
• Eat blueberries and other antioxidant-rich foods — Wild blueberries, which have high anthocyanin and antioxidant content, are known to guard against neurological diseases.
• Challenge your mind daily — Mental stimulation, such as learning to play a musical instrument, is associated with a decreased risk of Alzheimer’s.20
• Avoid anticholinergics and statin drugs — Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers.
Statin drugs are particularly problematic because they suppress the synthesis of cholesterol, deplete your brain of CoQ10 and neurotransmitter precursors, and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to your brain by inhibiting the production of the indispensable carrier biomolecule known as low-density lipoprotein.
Frequently Asked Questions (FAQs) About Probiotics and Neurodegenerative Diseases
Q: How do probiotics impact neurodegenerative diseases like Alzheimer’s?
A: Probiotics influence brain function through the gut-brain axis by restoring gut microbiome balance, reducing inflammation, and improving cognitive function. Studies suggest that beneficial bacteria can slow or even reverse aspects of cognitive decline in conditions like Alzheimer’s and Parkinson’s.
Q: What research supports the benefits of probiotics for Alzheimer’s patients?
A: A study published in Nutrients found that Alzheimer’s patients who took probiotics for 12 weeks showed improved cognitive function and reduced inflammation compared to a placebo group. These improvements were measured using the Mini-Mental State Examination (MMSE) and inflammatory markers.
Q: What mechanisms make probiotics beneficial for brain health?
A: Probiotics help reduce inflammation by lowering harmful substances like lipopolysaccharides (LPS), enhancing gut barrier integrity, and influencing neurotransmitter production (e.g., dopamine and GABA). They also promote the production of short-chain fatty acids (SCFAs), which support brain health.
Q: Can improving gut health help prevent neurodegenerative diseases?
A: Yes. A diverse gut microbiome, particularly the presence of beneficial bacteria like Akkermansia muciniphila, plays a crucial role in reducing inflammation and protecting against neurodegeneration. Consuming prebiotic-rich foods, fermented foods, and maintaining a fiber-rich diet can support gut health.
Q: What other lifestyle changes can support brain health and reduce Alzheimer’s risk?
A: In addition to probiotics, strategies like avoiding processed foods, eliminating heavy metal exposure (e.g., mercury and aluminum), maintaining optimal vitamin D and omega-3 levels, exercising regularly, and engaging in mental stimulation activities can help prevent cognitive decline and support brain health.
- 1 Int J Mol Sci. 2020 Dec 14;21(24):9500
- 2, 7, 8 Nutrients. 2023 Dec 20;16(1):16
- 3 Clinical Medicine, Volume 20, Issue 4, July 2020, Pages 393-398
- 4 Amyotrophic Lateral Sclerosis and Frontotemporal Degeneration, 20(3–4), 264–274
- 5, 6 NPJ Parkinsons Dis. 2021 Aug 11;7:70
- 9 Front Immunol. 2021 Feb 26;12:578386
- 10 Front Immunol. 2023 Apr 24;14:1143548
- 11 Front Microbiol. 2023 Aug 17;14:1216674
- 12 Scientific Reports, Volume 13, Article number: 5258 (2023)
- 13 Critical Reviews in Microbiology, 49(2), 151–176
- 14 Am J Lifestyle Med. 2022 Jan 11;16(1):32–35, Abstract
- 15 Alzheimers Dement (Amst). 2023 Mar 1;15(1):e12404, Highlights
- 16 Int J Mol Sci. 2021 Sep 15;22(18):9987, Abstract
- 17 Front Neurosci. 2021 Apr 14;15:661198, Abstract
- 18 Aging Med (Milton). 2024 Oct 22;7(5):649–667, Iron Overload/Accumulation and Increase Risk of AD
- 19 Front Aging Neurosci. 2023 Aug 4;15:1243869
- 20 Aging Ment Health. 2021 Apr;25(4):593-601
How Your Gut Microbiome Affects Your Oxalate Tolerance
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2024/06/23/oxalate-intolerance-gut-microbiome.aspx
Analysis by Dr. Joseph Mercola June 23, 2024
STORY AT-A-GLANCE
- Oxalates are naturally occurring substances found in many plants, including vegetables and fruit
- While they’re a normal part of human metabolism and your diet, can contribute to the formation of kidney stones and other problems in sensitive individuals
- The problem isn’t the oxalates themselves but a damaged gut, which interferes with your body’s ability to clear oxalates effectively
- In my interview with Ruth Ann Foster, ScD, BSN, RN, we explore the underlying causes of that gut dysfunction and how it relates to overall health
- A diet of ultraprocessed foods and antibiotics are two primary culprits underlying gut dysfunction and oxalate intolerance
Oxalates are naturally occurring substances found in many plants, including vegetables, fruits, nuts and seeds. Chemically, oxalate is the ionized form of oxalic acid, explains Ruth Ann Foster, ScD, BSN, RN.1 While they’re a normal part of human metabolism and your diet, they can bind to minerals like calcium, forming crystals known as calcium oxalate.
When consumed in large amounts or in susceptible individuals, oxalates can contribute to the formation of kidney stones. However, the problem isn’t the oxalates themselves but a damaged gut, which interferes with your body’s ability to clear oxalates effectively.
In my interview with Foster, who has a doctorate in holistic nutrition and studies the relationships between minerals, microbes and water, we explore the underlying causes of that gut dysfunction and how it relates to overall health.
People Have Eaten High-Oxalate Diets for Millenia
“I really got started on oxalates when I was doing my dissertation on magnesium and drinking water. And because magnesium is, you know, vital it inside the cell,” Foster explains. “It’s an antagonist with calcium, which is made mainly outside of the cell. And, you know, the majority of kidney stones are calcium oxalate, and that has coincided with a deficiency in magnesium. So, I was well aware of problems with oxalates.”2
However, she started to wonder why oxalates are such a problem. Initially, she thought plants may be the issue, assuming Eskimos and other native cultures didn’t eat a lot of high-oxalate foods and were therefore healthy, with low rates of kidney stones. But it turned out that high-oxalate foods are common in many traditional diets:3
“I found that there are a lot of ancestral tribes and communities that ate a lot of oxalates and a lot of people that are still living on them today. So, then I started looking more into kidney stone disease and realize yes, while it’s been around since antiquity, it really has taken off exponentially since the Industrial Revolution — since we started eating processed foods.
And, you know, processing our water to take the magnesium out of the drinking water … one of the first groups of people that I looked at … were the people in the lower Pecos … region of I think it’s Western Texas, and they ate a lot of oxalates. But they were able to clear them.
And then looking around at that, looking at animals in the kind of desert area, there’s a wood rat, a white-throated wood rat, that also consumes most of its diet in an oxalate cactus and things like that. But it also excretes them.
So, scientists are now using the woodrat to study our microbiome. And they’ve taken some of the transplanted fecal material from the woodrat into lab rats. And they’ve been able to maintain oxalate clearing tolerance for nine months later. So, there’s something going on in the gut microbiome.”
Foster also researched the Inuits, first assuming that their very low rates of kidney stone disease are due to a diet low in fruits and vegetables, and low in oxalates. Yet, once again, she revealed these native cultures have eaten high-oxalate foods all along, without the problems they cause to so many people today:4
“It turns out … the Inuits eat a lot of high-oxalate foods, and they eat them all year long. They don’t just eat them [during] their short little growing season. They ferment them, they dry them, and so on …
Plus, the other thing that they would do is they eat the rumen of some of the reindeer that they find, which is, again, it’s going to have some bacteria in it. And that helps them to be able to process through these things. So then looking at Africa, same kind of thing, high-oxalate foods. And in each one of these situations, all of these people have been able to clear the oxalates.”
Antibiotics, Ultraprocessed Foods Are Destroying Gut Health
Exposures to antibiotics and ultraprocessed foods represent a key difference in traditional cultures and those living in the modern world. These factors are destroying gut health among those living in the Western world, such that many people are unable to handle high-oxalate foods.
“Overall, accumulating evidence reveals that kidney stones are fundamentally linked to a damaged gut, which impairs the body’s ability to clear oxalates. We must, therefore, consider the real culprits like refined sweeteners, ultraprocessed foods and seed oils — hallmarks of the modern industrial diet,” Foster writes.5
One consequence is that an important bacterium, Oxalobacter formigenes, is now missing in many adults’ guts. “A lot of the primitive cultures still have Oxalobacter in their guts,” Foster says.6 This beneficial bacterium plays a crucial role in the metabolism and regulation of bodily oxalate levels. It digests oxalate crystals and basically signals the gut wall to excrete oxalate for its own nourishment.
In this way, Oxalobacter helps reduce the concentration of oxalate in your gut, which can consequently lower the risk of oxalate crystallization and the formation of kidney stones and other health problems. However, this is just one type of beneficial bacteria involved in oxalate degradation. According to Foster:7
“With rapid advances in technology, scientists have learned that multiple bacterial species can degrade oxalate, working through a large network. For example, monitoring the gut bacteria of over one thousand healthy participants, one study found that the majority (92%) of gut microbiomes contained several species of oxalate-degrading bacteria.
Because of the complexity of the oxalate-degrading network, researchers now understand the importance of assessing gut health in its entirety rather than focusing on a single bacterial type such as O. formigenes … Hence, a healthy gut is key to maintaining oxalate tolerance.”
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Healthy Foods Often Get Blamed for Problems Caused by a Damaged Gut
Often, Foster says, when people try to switch from a highly processed diet to a healthy one, they introduce more high-oxalate foods, like spinach and beets. Then, digestive issues, such as bloating, gas and abdominal pain, may occur due to the irritation of the intestinal lining by oxalates.
“You want to correct it and so you start eating healthy, and then you get even sicker … then, instead of blaming the bad foods, you blame the healthy food,” Foster says. In short, as a result of an ultraprocessed diet, mitochondrial dysfunction and an inability to create sufficient cellular energy occurs.
So, many people have lost the ability to maintain a high enough concentration of beneficial bacteria in their gut that actually digest the healthy fibers in fruit, vegetables and grain. Then, when you do eat those types of foods, you get worse, as you’re not feeding the good bacteria anymore, because they’re not there, they can’t survive.
Instead, you have a buildup of pathogenic bacteria that produce toxic endotoxin, one of several factors that destroys mitochondrial function.
Two Major Types of Bacteria — Oxygen Tolerant and Oxygen Intolerant
A healthy gut with a properly maintained anaerobic environment supports the growth of beneficial oxygen intolerant, such as the keystone species Akkermansia. When the oxygen gradient is disturbed due to insufficient energy production (as seen in metabolically inflexible individuals), it allows pathogenic oxygen tolerant bacteria to proliferate.
These bacteria often produce more virulent endotoxins, also known as lipopolysaccharides (LPS), which can cause inflammation if they translocate across the compromised gut barrier into the systemic circulation. Oxalates indirectly contribute to this scenario by exacerbating mitochondrial dysfunction and reducing cellular energy production.
Colonocytes are the epithelial cells lining the surface of your colon, where they make up the majority — about 80% — of the epithelial cell population. Not only do they serve as the barrier, the actual lining of your gut, but they perform beta oxidation and are involved in the metabolism of short chain fatty acids.
In the process of metabolizing short chain fatty acids, colonocytes consume a significant amount of oxygen, reducing the oxygen levels in your colon. The short chain fatty acids that colonocytes need are produced from the fibers that you eat — typically from healthy foods like vegetables, apples and other fruits.
These fibers nourish both good and bad bacteria, however. if you have a preponderance of pathogenic bacteria, it makes it hard to eat healthy, because eating healthy foods makes you feel worse due to the radical increase in endotoxin, which can kill you.
In my view, the No. 1 cause of death, that exceeds heart disease and cancer, is endotoxemia. Healthy, unprocessed foods are historically all our ancient ancestors had — they didn’t have to deal with processed foods. So, they had a healthy gut and were able to consume high-oxalate foods without a problem.
Once your gut is healthy, consuming dietary oxalate helps you maintain tolerance by feeding sustaining oxalate-degrading bacteria, Foster notes. The key is to consume a healthy amount — neither too much nor too little:8
“Maintaining tolerance by daily consuming some dietary oxalate is important. Ironically, when dietary oxalate intake is lower than fifty milligrams per day, oxalate absorption increases significantly. At the same time, overconsuming high amounts of dietary oxalates, especially in the form of foods like spinach smoothies, can be hazardous.”
As mentioned, you have to have cellular energy to consume high-oxalate foods without issue. But if you don’t have it, then you enter a cascading downhill spiral that gets increasingly worse.
Modern Diets Are the Problem
Foster points out that it’s not dietary oxalates that are the issue, but rather modern diets focused on ultraprocessed foods:9
“Considering escalating diabetes rates and poor American dietary habits, it appears that gut dysbiosis and the overconsumption of industrially ultraprocessed foods are more responsible for oxalate toxicity than the overconsumption of so-called ‘superfoods’ like spinach or sweet potatoes.
Simply put, it is not oxalate-containing foods like spinach that are increasing the production and absorption of oxalate. To address the oxalate problem, we must consider the impact of processed and ultraprocessed industrial foods on gut and kidney health.”
This includes seeds oils, high in omega-6 polyunsaturated fatty acids (PUFAs) like linoleic acid. Foster explains:10
“Overconsumption of industrial seed oils, high in omega-6 polyunsaturated fatty acids (PUFAs), contributes to AGE [advanced glycation end product] production … The fatty acid ratio of omega-6 to omega-3 is a driving factor in kidney disease and many other chronic illnesses.
In the past 30 years, dietary omega-6 consumption has increased in the face of omega-3 deficiency. The ideal ratio of omega-6 to omega-3 is about two to one, but today’s ratio is over 20 to one. Researchers have noted that a ‘USDA egg’ has an omega-6 to omega-3 ratio of about 20:1.
Industrial seed oils and other sources of omega-6 weaken and soften the cell membranes, which enhance oxalate binding to the nephrons and begin crystal formation. Accumulating evidence shows a link between increased consumption of omega-6 fatty acids and kidney stone disease.
In contrast, higher intakes of omega-3 fatty acid (mostly from seafood) protect against the risk of kidney stone formation, CKD [chronic kidney disease] and other degenerative diseases, as evidenced by the diet of traditional Inuit populations, rich in omega-3 fatty acids.”
The addition of excessive amounts of omega-6 fat to the diet via ultraprocessed foods is what catalyzed the now epidemic levels of mitochondrial dysfunction. It caused depletion of colonocytes because of the gradual intrusion and increase in oxygen concentration in the colon that causes this cascade of death in your microbiome.
Glucose (Dextrose) May Offer a Short-Term Solution
In my view, the healthiest fuel for your mitochondria is glucose, not fat, as fat increases reductive stress and slows down the electron transport chain. Some cells, like the colonocytes, thrive on beta oxidation, so do our heart cells. Most cells require glucose, but if you’re following a keto or carnivore diet, you’re likely carb deficient.
There’s a lot of consequences from that, but many people get better on carnivore or keto because they stop eating ultraprocessed foods and feeding these patterns.
In the short-term, however, to get out of this destructive cycle, consider taking glucose, which is more commonly called dextrose. It’s pretty inexpensive — about $5 a pound. Glucose never reaches your colon; it’s all absorbed in your small intestine. Because of that, it avoids the complication of providing fuel to the facultative anaerobes, the pathogenic bacteria that can make endotoxin.
Consuming glucose is preferable to not consuming any carbs, which is highly problematic, in part because your cortisol level goes up. Ultimately, if your body is producing high amounts of cortisol to compensate for the lack of healthy carbs in your diet, this is not a state you want to be in for a prolonged period if you want to live a long and healthy life.
So, if you’re unable to tolerate healthy carbs, try pure glucose for a few weeks. This is especially useful for those who are seriously damaged, who don’t have the capacity to eat virtually any carbohydrates. You can go on a high-dextrose diet until your gut starts to heal. You save more cellular energy, which allows you to introduce more carbs back in to your diet, helping to restore your mitochondrial function.
Fraud in the Probiotics Market
Unfortunately, once you’re lacking cellular energy and your gut health is disrupted, most probiotic supplements on the market are useless, as they’re all fatally flawed. No one has yet figured out how to how to take that raw material and put it in a capsule and get it into your gut. It dies in the meantime. There’s a lot of fraud going on in this area, which I’m going to expose shortly.
Further, no one has yet grown Oxalobacter, but I’ve got a research team on it right now to define the protocol. These bugs are very difficult to grow and require many millions of dollars of investment to identify the specific protocol that causes them to thrive and then to harvest them. Once they’re harvested, you still have the technical challenge of putting them into a capsule in a way that doesn’t kill them.
I’m hoping we’ll have Oxalobacter within a year or two. It’s one of our priorities to get that out because it’s just like a seed to encourage good bacterial growth in your gut. But remember, if you put a seed in the Sahara Desert, and there’s no water, the seed can’t grow. It’s the same with Oxalobacter.
Even if you have the best Oxalobacter supplement in the world, if you put it in most everyone’s gut, nothing’s going to happen because the environment isn’t healthy enough to support it. You have to take care of the foundational causes of the issue first, including resolving mitochondrial dysfunction and an inability to create sufficient cellular energy.
Protecting Your Microbiome Is Key
The health of your microbiome begins even before birth, from conception. This crucial window of development sets the stage for your gut health — a topic Foster says she’d like to expand on in book form:11
“The book that I would like to write is … the first 1000 days. And it is from conception to about age 3, when that whole microbiome is developed … we get our gut colonized at birth … we [once] thought that the baby was born sterile. We now know that babies come out with, I think, 100 different species in the colon, ready to go. And it comes from the mother’s … microbiome.”
However, early antibiotic treatments, lack of breastfeeding and other factors often disrupt gut microbiome early on. At any age, however, promoting a healthy gut microbiome by avoiding ultraprocessed foods and consuming probiotic-rich foods like yogurt, kefir and fermented vegetables can support the growth of beneficial bacteria, including those that can degrade oxalates like Oxalobacter.
Drinking sufficient water is also crucial as it helps to flush out oxalates through your urine and prevents kidney stones from forming. Foster explains that not only is the quality of your drinking water important but the mineral content also matters:12
“Higher mineral content is associated with increased urinary citrate, while lower mineral content is not. Mineral water frequently contains bicarbonate, which is absent in tap water. Gerolsteiner, a naturally sparkling mineral water, is a great source of magnesium and high in bicarbonate. As mentioned, magnesium is a natural stone inhibitor, while bicarbonate increases the excretion of citrate, another important inhibitor.
Mineral water provides the most bioavailable forms of magnesium and calcium. Because they are hydrated (ionic), these minerals are rapidly absorbed. Likewise, raw milk is a valuable source of bioavailable magnesium and calcium. Other liquids to increase hydration can include bone broths, soups, tea (depending on oxalate content) and limited amounts of sour kombucha.”
Canola Oil Proven to Destroy Your Body and Mind
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2024/03/18/canola-oil-health-effects.aspx
The original Mercola article may not remain on the original site, but I will endeavor to keep it on this site as long as I deem it to be appropriate.
Analysis by Dr. Joseph Mercola March 18, 2024
STORY AT-A-GLANCE
- According to AARP, 93% of Americans are concerned with their brain health, but few understand how to protect it
- Research demonstrates canola oil led to significant declines in working memory and has a significant impact on weight management
- Canola oil is not healthy fat vital to your brain; it is manufactured from genetically engineered rapeseed plants altered to reduce levels of erucic acid toxic to humans and processed through several chemical baths before being bleached
- Healthier options include pastured, organic butter, virgin coconut oil, ghee (clarified butter) and lard for cooking and olive oil for non-cooking purposes
According to a study by AARP,1 93% of Americans are concerned with their brain health, but very few understood some of the natural strategies they could use to improve it. Contrary to popular belief, your brain function and cognitive performance do not have to decline with age. There are steps you can take that influence your memory, processing, executive functions and more.
Even if you are already in your “golden years,” simple changes may prompt brain health for the better. For instance, where once it was believed that neurons were only generated early in life, scientists now know that neurogenesis (generation of new neurons) continues into adulthood.2 Exactly what influences the rate of new neuron growth is still being explored, as are other factors that play a role in brain health.
Research, for instance, has uncovered damage canola oil consumption triggers in your brain and the effect this may have on your memory and learning ability.3 The study, published in the journal Nature, also found the consumption of canola oil increased weight gain.
Canola Oil Negatively Affects Brain Health and Weight Management
The study was led by researcher Dr. Domenico Praticò from Lewis Katz School of Medicine at Temple University in Philadelphia, Pennsylvania. Praticò commented to the Los Angeles Times that canola oil is perceived by many to be healthy — a widespread misconception:4
“Canola oil is appealing because it is less expensive than other vegetable oils, and it is advertised as being healthy. Very few studies, however, have examined that claim, especially in terms of the brain.”
Researchers used an animal model to evaluate the effect canola oil has on the brains of mice genetically engineered to develop Alzheimer’s disease.5 Canola oil developed a reputation of being healthy when doctors began warning people to reduce their saturated fat intake and consume vegetable oils instead. Canola has the lowest percentage of saturated fat of all commonly used vegetable oils and is relatively inexpensive, but is actually one of the worst oils for your health.
Canola oil is often used in homes and restaurants for baking, sautéing, frying and other forms of cooking, with consumers being deceived into believing it’s better for them than saturated fats. The mice were split into two groups; one group was fed the usual chow and the second group was fed chow with the human equivalent of 2 teaspoons of canola oil per day.
At the end of the experimental six months, researchers observed that the mice eating chow laced with canola oil were significantly heavier than the mice that did not eat canola oil. Additionally, the mice who had eaten canola oil demonstrated significant declines in working memory together with a decreased level of post-synaptic density protein-94, a marker of synaptic integrity. The researchers found canola oil had a negative effect on health and concluded:6
“Taken together, our findings do not support a beneficial effect of chronic canola oil consumption on two important aspects of AD [Alzheimer’s disease] pathophysiology which includes memory impairments as well as synaptic integrity.”
Your Brain Needs Healthy Fats
The same researchers used a similar model to evaluate the effects of olive oil on the brain function of mice.7 In that study,8,9 neither group was heavier than the other, and the mice fed chow enriched with extra-virgin olive oil performed significantly better on testing that evaluated the animals’ working memory, spatial memory and ability to learn.
The brain tissue of these mice, genetically engineered to develop Alzheimer’s disease as they age like the mice in the featured study, also revealed dramatic differences. The mice fed olive oil demonstrated preserved synaptic integrity and an increase in nerve cell autophagy, ultimately responsible for a reduction in amyloid plaques common in the brain of those with Alzheimer’s disease.10
Healthy fat is an essential component of the structure of your brain, which is composed of nearly 60% fat.11 It should come as no surprise that your brain needs quality fat to function optimally. Although your brain is a small part of your complete bodyweight, it uses 20% of your metabolic energy. Essential fatty acids are required but cannot be synthesized in your body, and so must come from dietary sources.
Most people get well over what is needed of omega-6 fats, which are found in most vegetable oils, and not nearly enough omega-3 fats. One omega-3 fat, DHA, has been linked with the growth of your retina and visual cortex during development,12 visual acuity and reduction in depression. Research has found those suffering from attention deficit hyperactivity disorder (ADHD) have lower levels of DHA, and DHA may play a role in neuroprotection.
Unlike the highly damaged fats in vegetable oil, saturated fat is the optimal “clean” fuel for your brain and is one of the main components of brain cells. As such, it’s excellent for brain health, with one study demonstrating that those who ate more saturated fat reduced their risk of developing dementia while those who favored carbohydrates had a significantly increased risk.13
To maintain optimal brain function, you need high-quality, undamaged omega-3s and omega-6 along with antioxidants to protect them from oxidation — not processed vegetable oils like canola oil. In summary, processed vegetable oils are bad for your brain health for a number of reasons, including the following:
- They are loaded with damaged omega-6 fatty acids without protective antioxidants
- They strip your liver of glutathione, which produces antioxidant enzymes, which further lowers your antioxidant defenses
- Most vegetable oils are made with genetically engineered (GE) crops designed to resist herbicides like glyphosate. As such, they may be more contaminated with glyphosate than non-GE crops, and glyphosate has been shown to disrupt the tight junctions in your gut and increase penetration of foreign invaders, especially heated proteins, which can cause allergies
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Vilification of Healthy Fats Has Contributed to Rising Rates of Disease
Defaming healthy fats over the past decades has contributed to a rising rate of disease. Although healthy fats are used as fuel and leave you feeling full, many turned to eating carbohydrates when fats were discouraged. Carbs are metabolized and burned quickly, using insulin to usher blood glucose into the cell.
However, carbs trigger insulin resistance over time and increase the potential for crashing blood sugar levels two to three hours after a meal, leaving you hungry once again and increasing your food intake. This one mechanism increases your risk for obesity, which in turn increases your potential risk for insulin resistance, Type 2 diabetes, cardiovascular disease and stroke.
In a time when healthy saturated fats and dietary cholesterol were publicly slandered, Canada developed an alternative oil that met with the approval of the American Heart Association (AHA) — canola oil.14 Now sitting in the first position of recommended oils for healthy cooking on the AHA website, author Praticò had this to say about the results of his canola oil study:15
“Amyloid-beta 1-40 neutralizes the actions of amyloid 1-42, which means that a decrease in 1-40, like the one observed in our study, leaves 1-42 unchecked. In our model, this change in ratio resulted in considerable neuronal damage, decreased neural contacts, and memory impairment.”
In other words, consuming canola oil may increase your risk of developing Alzheimer’s disease, as the oil decreases the production of a protein that protects your brain against neuronal damage and cognitive impairment.
Toxicity of Canola Oil May Result From the Seed, Source or Processing
This short video shows you the conditions under which canola oil is manufactured and produced, including the deplorable number of chemicals and bleaches added to the product to achieve the clear liquid you see on your grocery store shelves. Just the way the oil is processed should be enough to encourage you to steer clear of consuming the product. But the risk associated with canola oil doesn’t stop with processing.
The canola plant was developed from rapeseed plants by Agriculture and Agri-Food Canada and the University of Manitoba using plant breeding techniques. In fact, the Canola Council of Canada calls the development, “Canada’s greatest agricultural success story.”16 Rapeseed oil was originally used as a motor lubricant during World War II.17 Once the war ended, demand plummeted and Canada began an intensive program to make the product edible.
Before it could be ingested the erucic acid and glucosinolates had to be bred out of the plant, as they are dangerous to human health.18 By the late 1970s, both chemicals were reduced to lower levels, and the plant was officially accepted as consumable. In the 1980s, research focused on shelf stability of the oil, animal diets and gaining a wider consumer acceptance.
By 2012, nearly all low-erucic acid rapeseed plants were genetically engineered to increase yield. Today, what began as a motor lubricant is now one of Canada’s most profitable crops.
The featured study evaluated the effect of canola oil on brain function without identifying which characteristic of the product triggers the problems. However, as most canola oil is produced from GE seeds, using plants originally unfit for human consumption and taken through a process that injects multiple chemicals and bleaches, it isn’t surprising the study was so conclusive.
Genetic Engineering Raises Health Risk With Each GE Food Consumed
This documentary details what happens when we use GE foods. Scientists are only beginning to uncover the long-term effects of splicing the genes of one living creature into another or developing a plant immune to the effects of herbicides.
However, some companies are not convinced by independently funded research and have relied on information from organizations such as the American Medical Association (AMA) and World Health Organization (WHO), which claim there is no credible evidence that GE foods are unsafe. However, even WHO admits:19
“Different GM [genetically modified] organisms include different genes inserted in different ways. This means that individual GM foods and their safety should be assessed on a case-by-case basis and that it is not possible to make general statements on the safety of all GM foods.”
In 2015, the European Commission decided it was in the best interest of their citizens to say “no” to genetically modified organisms (GMOs) within their borders, and all 28 countries required labeling of foods containing GMO products.20 This is in stark contrast to the U.S., where most canola grown is GE21 and products created from it not labeled as such.
Healthy Cooking Options
Cooking with nearly all vegetable oils is problematic as they don’t tolerate high heat. Healthier options for cooking include pastured, organic butter, virgin coconut oil, ghee (clarified butter) and lard. Olive oil and sesame oil add wonderful flavor and healthy fats to your foods, but they have very low smoke points and should be used unheated in salad dressings or drizzled over meats or vegetables for flavor.
Boosting Brain Health Naturally
It is never too late to support your neurological health. Remember, even small changes you make each day reap big rewards over time. Seek to change your habits consistently and persistently to support your memory, cognitive function and ultimately your enjoyment of everyday life. Here are several strategies you may use to improve your brain health:
| Vitamin D — There are strong links between low levels of vitamin D in Alzheimer’s patients and poor outcome on cognitive testing. Optimal vitamin D levels may protect brain cells by increasing the effectiveness of the glial cells in restoring damaged neurons. Additionally, vitamin D has anti-inflammatory properties. |
| Carotenoids — These antioxidant compounds are found most often in orange colored vegetables, such as sweet potatoes and carrots. Some carotenoids, such as lutein and zeaxanthin, are found in dark green vegetables, namely kale and spinach (as well as egg yolks). Lutein and zeaxanthin are best known for the role they play in vision health, but accumulating evidence suggests they play a role in cognitive health as well by enhancing neural efficiency.22 |
| Probiotics — You are likely familiar with the importance of probiotics for your gut health but may not know of the role they play in your cognitive health. Certain beneficial bacterial strains, such as those found in fermented foods, have a positive effect on your brain function.
In a study by the University of California Los Angeles, scientists found women who regularly consumed beneficial bacteria via yogurt experienced changes in multiple areas of their brain, including those related to sensory processing, cognition and emotion.23 |
| Exercise — Physical activity produces biochemical changes that strengthen and renew not only your body but also your brain — particularly areas associated with memory and learning. |
| Diet — Reducing overall calorie and carbohydrate consumption, while increasing healthy fats, has a powerful effect on your brain health. Beneficial health-promoting sources of healthy fats that your body — and your brain in particular — needs for optimal function include organic grass fed raw butter, olives, organic virgin olive oil and coconut oil, nuts like pecans and macadamia, free-range eggs, wild Alaskan salmon and avocado, for example.
Increasing your omega-3 fat intake and reducing consumption of damaged omega-6 fats (i.e., processed vegetable oils) in order to balance your omega-3-to-omega-6 ratio also has a significant benefit for your brain. |
| Sleep — Sleep not only is essential for regenerating your physical body, but imperative for reaching new mental insights and being able to see new creative solutions to old problems. Sleep removes the blinders and helps “reset” your brain to look at problems from a different perspective.
Research from Harvard indicates that people are 33% more likely to infer connections among distantly related ideas after sleeping,24 but few realize that their performance has actually improved. Sleep is also known to enhance your memories and help you “practice” and improve your performance of challenging skills. In fact, a single night of sleeping only four to six hours can impact your ability to think clearly the next day. |
- 1 AARP, January 20, 2015
- 2 Brain Aging: Models, Methods and Mechanisms
- 3, 6 Nature, 2017;7(17134)
- 4, 5 Los Angeles Times, December 11, 2017
- 7 Science Daily, June 21, 2017
- 8 Ann Clin Transl Neurol. 2017 Jun 21;4(8):564-574
- 9, 10 EurekAlert! June 21, 2017
- 11, 12 ACTA Neurology Taiwan, 2009; 18:231
- 13 Journal of Alzheimer’s Disease, 2012;32(2): 329
- 14 American Heart Association, Healthy Cooking Oils
- 15 Forbes, December 11, 2017
- 16 Canola Council of Canada
- 17 Small Footprint Family, The Inconvenient Truth About Canola Oil
- 18 Canola History, Good as Gold
- 19 World Health Organization, Food, genetically modified
- 20 Library of Congress, Restrictions on genetically modified organisms
- 21 Agricultural Marketing Resource Center, Canola Profile February 2022
- 22 Journal of International Neuropsychological Society, 2016; 23(1):11
- 23 Gastroenterology. 2013 Jun;144(7):1394-1401.e4
- 24 New York Times September 27, 2008
Can This Probiotic Fix Your Gut and Hair?
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2024/01/22/probiotics-lactobacillus.aspx
The original Mercola article may not remain on the original site, but I will endeavor to keep it on this site as long as I deem it to be appropriate.
Analysis by Dr. Joseph Mercola January 22, 2024
STORY AT-A-GLANCE
- The probiotic bacteria Lactobacillus reuteri help upregulate the hormone oxytocin, a chemical messenger that plays important roles in the male and female reproductive systems and influences aspects of human behavior, including sexual arousal, recognition, trust and interpersonal bonding
- L. reuteri also upregulate systemic immune responses, thereby promoting wound healing, mental health, metabolism and myoskeletal maintenance
- Aged mice fed L. reuteri-containing probiotic yogurt experienced skin and hair changes that mimic the peak health and reproductive fitness seen in younger animals, including thicker dermis, and thicker, shinier, more lustrous fur. In contrast, age-matched controls that ate chow alone had dull fur and suffered from occasional alopecia and dermatitis
- L. reuteri have antimicrobial, immune-boosting and immune-regulating effects, and strengthen the intestinal barrier. Lactobacilli also benefit your health by breaking down dietary fiber into beneficial short-chain fatty acids, breaking down phytonutrients, promoting the growth of other beneficial gut microbes, maintaining an appropriate pH level in your gut, and inhibiting endotoxin production
- Mental health problems have in recent years been linked to gut health and immune function, and studies have confirmed that different species of Lactobacillus can help prevent and/or treat these conditions
Probiotic supplements have long been promoted for their ability to improve your gastrointestinal health. However, as noted in a 2016 paper,1 gut bacteria also “exert effects beyond the local boundaries of the gastrointestinal tract to include distant tissues and overall health.”
For example, the probiotic bacteria Lactobacillus reuteri help upregulate the hormone oxytocin, a chemical messenger that plays important roles in the male and female reproductive systems and influences aspects of human behavior, including sexual arousal, recognition, trust and interpersonal bonding.2
L. reuteri also upregulate systemic immune responses, thereby promoting wound healing, mental health, metabolism and myoskeletal maintenance.3 Some of these effects are achieved through competitive inhibition, which is when beneficial bacteria crowd out harmful ones.
Beneficial bacteria like L. reuteri also serve important signaling functions, and as a whole, your gut microbiome interacts with various systems of your body via immune-endocrine-brain signaling networks.
As such, probiotics “provide novel therapeutic strategies to stimulate powerful homeostatic pathways and genetic programs, stemming from the coevolution of mammals and their microbiome,” the 2016 paper4 concludes.
Lactobacillus Reuteri Induce Healthy Glow
An earlier study, published in 2013,5 found that aged mice fed a commercially-available vanilla-flavored L. reuteri-containing probiotic yogurt experienced skin and fur changes that mimic the “peak health and reproductive fitness characteristic of much younger animals,” including a thicker dermis, and thicker, shinier, more lustrous coats.
These changes were largely attributed to a bacteria-induced interleukin-10-dependent mechanism in the males and a more acidic pH in the skin of the females. In contrast, age-matched controls that ate chow alone had dull fur and suffered from occasional alopecia and dermatitis.
Results were also reproduced using purified L. reuteri in water. The researchers point out that healthy-looking fur (and hair in humans) also tend to be a sign of good fertility, and is a recognized sign of health in general, both among animals and humans:
“In a previous GI immune-related study, we documented changes in fur appearance in mice treated with probiotics. Similar ‘probiotic’ organisms dominate under natural conditions during infancy and fertility in many animal species.
Taken together these facts lead us to hypothesize that probiotics may play a role in effecting the ‘glow of health’ associated with youth and reproductive fitness. Further, we postulated that feeding of probiotic organisms recapitulates these beneficial integumentary effects characteristic of youth within aged adult animals …
Using published data of Ravel et al (2011) for vaginal microbiome and pH levels of human females, we found that an acidic vaginal pH correlated with Lactobacillus sp abundance and peak fertility, estimated to be 25 years of age in women.
Taken together with our earlier data, this led us to postulate that probiotic bacteria induce host physiological changes including a more acidic pH resulting in radiant skin and shiny hair signaling peak health and fertility and thus a good reproductive investment.”
The primary bacterium responsible for the healthy glow in this study was again from the genus of lactobacillus — gram-positive, anaerobic bacteria that metabolize carbohydrates to produce lactic acid. Lactobacillus is the largest genus within the lactic acid bacteria (LAB) group.6
This genus is best known for its ability to promote gastrointestinal health and modulate the immune system, making it valuable in the treatment of GI issues such as inflammatory bowel diseases,7,8 but as these two (and other) studies show, their influence is quite extensive and includes most if not all of your body.
Antimicrobial, Anti-Inflammatory and Immune Regulatory Effects
As detailed in the 2018 paper, “Role of Lactobacillus Reuteri in Human Health and Diseases,” L. reuteri’s mechanisms of action include:9
• Antimicrobial effects, as it produces several antimicrobial molecules, including organic acids, ethanol and reuterin. As a result, L. reuteri can effectively inhibit the colonization of pathogenic microbes and remodel the composition of your commensal microbiota (opportunistic pathogens).
Importantly, studies10,11 have shown L. reuteri and L. rhamnosus GG can lower the risk of staph infections and sepsis during wound healing when applied topically. L. rhamnosus GG was found to promote cell migration, resulting in more rapid wound closure, while L. reuteri increased cell division rates, thereby aiding in the wound healing.
The idea of placing live bacteria on an open wound is questionable, but since the extract of killed bacteria proved to have a similar effect, the researchers suggest bacterial extracts may eventually be used in wound care.
Another double-blind, placebo-controlled study12,13 found that use of L. reuteri prodentis-containing lozenges improved the efficacy of standard treatment for chronic periodontitis (scaling and root planing) by 53%.
• Immune-boosting and immune-regulating effects — Some L. reuteri strains are known to inhibit the production of proinflammatory cytokines while simultaneously promoting regulatory T cell development and function.
• Strengthening the intestinal barrier, thereby decreasing microbial translocation from the gut lumen to other tissues. As a result, a wide variety of diseases rooted in systemic inflammation may be ameliorated.
Lactobacilli also benefit your health by:
• Breaking down dietary fiber into beneficial short-chain fatty acids.
• Breaking down phytonutrients such as polyphenols, which have anti-inflammatory and antioxidant benefits.
• Promoting the growth of other beneficial gut microbes, including bacteria that produce butyrate, which is a fuel source for the cells in your gut lining and inhibits inflammation.14
• Maintaining an appropriate pH level in your gut by producing lactate and acetate from dietary fiber. And, by balancing the acidity in your gut, they encourage the proliferation of beneficial and harmless (commensal) bacteria while minimizing the harmful ones.
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Strain-Specific Benefits
Specific Lactobacillus strains have also been shown to be particularly beneficial for certain health conditions. For example:15
| L. acidophilus is recommended in the treatment of ulcerative colitis. |
| L. plantarum may ameliorate irritable bowel disease (IBD), irritable bowel syndrome (IBS), heart disease, cancer and gastrointestinal problems. It’s also been shown to decrease pathological hallmarks of Alzheimer’s, including amyloid plaques and tangles.16 |
| L. reuteri can be useful in the treatment of infant colic and leaky gut, and for the prevention of urogenital disease, dental caries and food sensitivities. |
| L. casei can help prevent antibiotic-associated diarrhea and clostridium difficile infections, and improve your body’s glucose response. |
| Preliminary animal research suggests L. paracasei might be able to prevent Type 2 diabetes by influencing genes involved in glucose metabolism.17 |
| L. rhamnosus has been shown to help women lose weight.18 |
| A probiotic milk product containing L. acidophilus, L. casei, Bifidobacterium bifidum and L. fermentum was shown to lower highly sensitive c-reactive protein levels (a marker of inflammation) by 18% after 12 weeks in elderly patients diagnosed with Alzheimer’s.19
Meanwhile, those who got a placebo saw a 45% increase in hs-CRP. The placebo group also continued to decline cognitively, while those who got the probiotics saw significant improvement in their mini-mental state examination (MMSE) scores. |
| L. helveticus may help improve memory.20 |
Lactobacillus Regulates Your Mood Too
In addition to the above mentioned effects, mental health problems have in recent years also been linked to gut health and immune function, and several studies21 have found that different strains of the Lactobacillaceae22 family in particular are diminished in people with anxiety and depression.
Others have confirmed that different species of Lactobacillus can help prevent and/or treat these conditions — so much so, Lactobacillus has been dubbed a “psychobiotic.”23 For instance, one 2011 study24 found L. rhamnosus has a marked effect on GABA levels in certain brain regions and lowers the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior.
Most recently, researchers at the University of Virginia School of Medicine discovered that two strains of Lactobacillus bacteria — L. intestinalis and L. murinus — help dampen stress responses by modulating levels of an immune mediator called interferon gamma (IFNγ). As explained by the authors:25
“… we found that the Lactobacillus species themselves, and not the disrupted microbial communities, are protective from environmental stressors. Further, we determine that Lactobacillaceae are maintaining homeostatic IFNγ levels which are mediating these behavioral and circuit level responses …
By utilizing mice lacking Lactobacilli from birth, we found that Type 1 adaptive immunity is important as a primary mediating factor in stress resistance.
Building off a body of work showing that Lactobacillus is necessary for the maintenance of systemic IFNγ, we further demonstrate that both Lactobacilli and IFNγ are necessary for resilience to environmental stressors.”
Lactobacillus Inhibits Endotoxin Production
Lactobacillus also inhibits the growth of gram-negative endotoxin-producing bacteria through a process known as competitive inhibition,26 and eliminating endotoxin is crucial for health in several respects.
Endotoxin, also known as lipopolysaccharide (LPS), is produced by gram-negative bacteria in your gut. As explained in several previous articles, endotoxin is one of several factors that destroy mitochondrial function, promotes glycolysis and, ultimately, cancer metabolism.
When complex carbs aren’t digested in your stomach, they travel down to the intestine where they feed these gram-negative bacteria, and as the bacteria grow, multiply and die, they release LPS, which can result in leaky gut, allergic reactions, organ dysfunction and even sepsis.
Endotoxin also catalyzes a series of metabolic reactions that convert tryptophan in your gut to serotonin. Most people think serotonin is good, but mostly, especially higher levels, it is not good for your health. You do not want high levels of serotonin because it’s an antimetabolite.
This means it suppresses your body’s ability to create energy in your mitochondria in the electron transport chain, so you become tired and fatigued, your metabolic rate slows and you gain weight.
To address this vicious cycle, you need to heal and seal your gut. Beneficial bacteria such as Bifidobacteria and Lactobacillus, and beneficial yeast like Saccharomyces boulardii, can all help rein in the endotoxin production through competitive inhibition.
Probiotics such as these also strengthen your intestinal barrier (the “seal” part of “heal and seal your gut”) by increasing mucus production, stimulating release of antimicrobial peptides, and increasing tight junction integrity.27
At the same time, you also want to strictly limit your intake of refined sugar and most starches, as these types of carbs tend to feed the bacteria that produce endotoxin, especially if your microbiome is less than optimal. Alcohol is also best avoided, as it too can promote the growth of gram-negative bacteria and the accumulation of endotoxin.
As explained in a 2008 study,28 when gram-negative bacteria metabolize alcohol, they can also produce acetaldehyde, which increases intestinal permeability to endotoxin. In other words, the acetaldehyde facilitates the endotoxins’ entry into your blood circulation.
How to Feed the Lactobacillus in Your Gut
The greater the diversity of your gut microbiome, the more likely you are to be able to maintain overall good health as the beneficial bacteria will maintain homeostasis and make sure opportunistic pathogens (commensal bacteria) won’t get the upper hand.
There are three primary ways to increase the number of Lactobacilli and other beneficial bacteria in your gut:29
- Take a high-quality probiotic supplement that contains one or more strains.
- Consume fermented foods such as unpasteurized yogurt or kefir made from raw milk, sour cream, and fermented vegetables such as sauerkraut.
- Eat foods that promote proliferation of Lactobacilli, such as dietary fiber, Konjac flour, wheat bran, buckwheat, barley, apples, walnuts, artichoke, and chokeberry.
- 1, 3, 4 Int. Rev. Neurobiol 2016; 131:91-126
- 2 Cleveland Clinic Oxytocin
- 5 PLOS One January 16, 2013; 8(1): e53867
- 6 Frontiers in Immunology 2022; 13: 840245
- 7 American Journal of Translational Research 2020; 12(5): 1569–1583
- 8 Gastrointestinal and Liver Physiology November 1, 2010
- 9 Frontiers in Microbiology 2018; 9: 757
- 10 Applied Environmental Microbiology September 2014; 80(18): 5773-5781
- 11 Medical News Today August 3, 2017
- 12 Journal of Clinical Periodontology DOI: 10.1111/jcpe.12155
- 13 Medical News Today August 19, 2013
- 14, 15, 17, 20, 22, 27, 29 Atlas Biomed Lactobacillus
- 16 Journal of Clinical and Diagnostic Research 2017 Aug; 11(8): KC01–KC05
- 18 Wellnessresources.com January 4, 2014
- 19 Frontiers in Aging Neuroscience November 10, 2016 (PDF)
- 21, 23 Brain, Behavior and Immunity January 2024; 115: 458-469, Introduction
- 24 Proc Natl Acad Sci U S A. 2011 Sep 20;108(38):16050-5
- 25 Brain, Behavior and Immunity January 2024; 115: 458-469
- 26 Frontiers in Immunology April 6, 2022; 13 DOI: 10.3389/fimmu.2022.840245, Competitive Resistance section
- 28 Alcohol August 2008; 42(5): 349-361
The Microbiome Solution — Healing Your Body From the Inside Out
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2023/12/24/microbiome-solution.aspx
The original Mercola article may not remain on the original site, but I will endeavor to keep it on this site as long as I deem it to be appropriate.
Analysis by Dr. Joseph Mercola December 24, 2023
STORY AT-A-GLANCE
- One of the worst things you can do during pregnancy is to take an antibiotic. Young children also need to be shielded from antibiotics, as they devastate the microbiome
- Other medications best avoided, due to their devastating impact on your microbiome include hormone treatments, including birth control pills, antibacterial products containing triclosan and proton pump inhibitors
- Fiber-rich vegetables are massively important. Not only do they provide valuable nutrients your body needs, they also provide nutrition to the microbes in your gut, which feed on fiber
By now, you’re probably aware of how important a balanced gut microbiome is to your overall health, but how do you go about optimizing your gut flora? And what steps can you take to protect and nourish your baby’s microbiome, even before and during birth?
In this interview, Dr. Robynne Chutkan, a gastroenterologist (a doctor who specializes in the gut) and author of the book, “The Microbiome Solution: A Radical New Way to Heal Your Body From the Inside Out,” will guide you through the details.
Chutkan finished medical school in 1991. Like most conventionally trained doctors, she whole-heartedly endorsed pharmaceutical intervention “whenever possible, as frequently as possible.” Over the course of several years, however, she began to investigate alternative routes to health.
“My area of expertise is inflammatory bowel disease,” she says. “I trained in New York, at Columbia for medical school and residency, and then at Mount Sinai Hospital … Never once during my training did the idea that you could treat this set of diseases with food as opposed to pharmaceutical intervention, ever come up …
But when I arrived at Georgetown to join the faculty in 1997 … I started seeing a lot of patients, a lot of them women. Many wanted to know, ‘What can I do? What can I eat? How can I change what I’m doing to feel better?’ Of course, I had no answers at all for these questions.
I just had a lot of fancy drugs that I knew a lot about. Over the course of time, I started to experiment a little bit, mostly on myself, playing around with different ways of eating …”
Approaching Food as Medicine
She also conducted a study, in which she asked patients about their use of alternative and complementary practices to treat their Crohn’s and ulcerative colitis. She was surprised to discover that 70% of them were using some kind of complementary or alternative technique, sometimes in addition to conventional medicine.
“It was a sort of don’t-ask-don’t-tell policy,” she says. “I started to get interested and I wanted to know what people were doing and if it was helping …
This was the time when the specific-carbohydrate diet, which is very similar to the Paleo diet, had been popularized … I clearly remember the first patient I sat down with who … had had severe Crohn’s disease. She came back and was feeling great …
She was eating lean protein, lots of vegetables and some nuts and seeds … I remember doing her colonoscopy and seeing her very severe Crohn’s healed. I could not believe it. I said ‘I’ve got to find out more about this.’
I think it really was the patients who caused me to question what we were doing. I started looking at the drugs we were using and the side effects. Don’t get me wrong, I’m all for judicious use of conventional drugs when you don’t have lots of other options.
But to be strongly recommending drugs that we know can cause cancer and severe infection and other problems, and not having any conversation about this concept of foodist medicine, which is so well-proven, particularly in the gastroenterology world, I think that’s medical negligence.”
How C-Section Can Set a Child on the Path Toward Autoimmune Disease
Another incentive driving Chutkan’s growing interest in alternative treatments was her daughter. She was delivered via C-section, and because Chutkan had contracted influenza right before the delivery, her newborn daughter was given antibiotics as a precaution.
This was the beginning of a long series of illnesses, where she’d get sick, receive another round of antibiotics, only to get sick again and receive more medication. By the age of 2, her daughter had received 16 rounds of antibiotics.
According to Chutkan, this pattern is very common among patients who are subsequently diagnosed with Crohn’s disease and ulcerative colitis. Many are C-section babies who were then bottle-fed and received multiple rounds of antibiotics.
“I saw her heading down that road and I said ‘I really have to do something. If we don’t stop this cycle, this is what’s going to happen.’ I’m proud to be a doctor, but it’s sometimes hard to hold your head up these days because in my office, most of what I spend my time doing is trying to undo medical mischief.
Well-meaning physicians who either are not well-informed or just have tunnel vision; dermatologists putting young people on years of potent antibiotics, when you consider the fact that five days of a broad-spectrum antibiotic … can remove a third of your gut bacteria … We are creating disease.”
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Avoid Antibiotics Unless Your Life Hangs in the Balance
Indeed, one of the worst things you can do during pregnancy is to take an antibiotic. Young children also need to be shielded from antibiotics, as they devastate the microbiome. Perhaps the single most important take-home point is to avoid antibiotics unless your life hangs in the balance.
Don’t take them frivolously, and certainly not as a precautionary measure. Other medications best avoided, due to their devastating impact on your microbiome include:
• Hormone treatments, including birth control pills
• Antibacterial products containing triclosan
• Proton pump inhibitors (PPIs). According to Chutkan, research shows 20% of the bacteria in the microbiome are changed from long-term use of acid suppressing drugs.
In fact, the authors concluded that PPI use was just as dangerous as antibiotic use in the long term. Despite that, gastroenterologists routinely put patients on long-term acid suppression without giving it a second thought
Should you have an infection, there are a number of alternatives to antibiotics you can try. For example, D-mannose is very effective against urinary tract infections. “We use a topical form of probiotics mixed with coconut oil for bacterial vaginosis for women. It works great,” Chutkan says.
Beware of Hidden Antibiotics
Chutkan also addresses the issue of hidden antibiotics. Eighty percent of all the antibiotics sold in the U.S. are actually used in the food industry. Animals raised in concentrated animal feeding operations (CAFOs) are routinely given low-dose antibiotics to prevent disease associated with factory farming. So while you may be really judicious about medical antibiotics, you may still ingest antibiotics through factory-farmed food, especially animal products.
“I think this is an area where it’s really important to buy organic and to know not just what you’re eating, but what the food you’re eating has eaten, tracing it all the way back, because 80%, that’s an astounding number; we already have the highest per capita consumption of antibiotics in the world …
From infancy, the average American child will take somewhere around 18 to 20 courses of antibiotics by their 18th birthday. Then you add to that, how many courses of antibiotics they’re probably ingesting with food. It’s really astounding. It’s almost like the myth of Sisyphus.
We’re on this treadmill. From the minute we’re born — one could argue even before birth with the in-utero exposure — we are in this incredible downward spiral to destroy our microbiome. You have to be so vigilant about all of these things.”
Fecal Microbiota Transplant — A Potentially Life-Saving Procedure
Chutkan’s book, “The Microbiome Solution,” provides an excellent chapter on fecal microbiota transplants (FMTs). It even includes instructions on how to do it yourself, were you to choose that route. While most people are not candidates for a stool transplant, it can be a life-saving measure in extreme cases. That said, it’s important to understand that the stool transplant is only as good as a donor’s stool.
“I love my husband very much, but he grew up playing football and eating Burger King every day after practice. I don’t want his stool, because it’s probably not robust enough, growing up eating a standard American diet and taking the usual arsenal of medications.
I’ve always said, if I ever develop a severe autoimmune disease … and I am failing the typical options, I’m heading to Tanzania to get some stool from the Hadza tribe, or down to the Amazon. I want some high-octane stool,” Chutkan says. “When you contemplate donor stool, it’s not just a matter of excluding serious infectious diseases like HIV, syphilis or hepatitis. It’s really about evaluating how robust the microbiome of your donor is …”
Your Microbiome Is Constantly Changing and, With That, Your Health
While an FMT can be highly beneficial in extreme cases, the vast majority of people simply need to optimize their own microbiome through dietary and lifestyle changes. The good news is our microbiomes are constantly changing, based on diet and environmental exposures, so you have a great deal of personal control.
If you have a long history of antibiotic use, it may be more difficult for you to shift your gut flora and repair the cellular-microbial damage that has already occurred. But you can still improve a great deal.
“For most people who have eaten poorly [and] taken some drugs, there is incredible opportunity for recovery, but it really has to be meaningful change,” Chutkan says.
“The idea that you can continue to eat potato chips and soda and not eat vegetables and just take a fancy probiotic and get better, is really magical thinking. I really try to stress in my practice that it’s not the microbes that you put in your body; it’s what you feed those microbes.”
Fiber-rich vegetables are massively important. Not only do they provide valuable nutrients your body needs, they also provide nutrition to the microbes in your gut, which feed on fiber. Another part of the equation is eating foods grown in healthy soils. Factory-farmed vegetables grown in nutrient-poor soils are not going to give you the same bang for your buck.
As noted by Chutkan and many other health experts, nutrition and human health really starts in the soil. To learn more, check out Dr. Maya Shetreat-Klein’s book “The Dirt Cure: Growing Healthy Kids With Food Straight from Soil.”
How to Optimize Your Baby’s Health if a C-Section Is Unavoidable
Since you’re bypassing the birth canal, children born via C-section are not “inoculated” with their mother’s bacteria. Sometimes a C-section is necessary. It can be lifesaving for the baby or the mother. But evidence suggests C-sections are vastly overused in the U.S., and most are not medically necessary.
In her book, Chutkan includes a complete birthing plan to optimize your and your baby’s microbiome, and it begins with the recommendation to avoid C-section at all cost, unless medically necessary.
“You really have to push because, again, your physician is very well-meaning, but they have been trained and indoctrinated to think that a C-section is fine. You might find yourself in the unusual position of having to educate your physician about the risks of C-section. There’s plenty of good information out there to do that. The first thing is to try and avoid it,” she says.
“If you have to have a C-section, I love the information Maria Gloria Dominguez-Bello [Ph.D.,] provides [on] vaginal seeding … [M]ake sure your doctor and their team know about this. Because if you start doing this and people don’t know what you’re doing, they’re going to call security and take the baby away.
The idea is to take a gauze pad and soak it in the perineal juices … Then when the baby is born via C-section, instead of essentially disinfecting them with antibacterial products like they do in the hospital, take this vaginal pad that’s soaked in all this wonderful flora from the mother and wipe the baby down, especially the head, the eyes, the mouth, all of that. Wipe them down so you’re sort of approximating a vaginal birth.”
According to Chutkan, studies show babies born vaginally are colonized with Bifidobacteria, lactobacillus and many other healthy bacteria from the mother’s microbiome. C-section babies are colonized mostly with hospital-acquired staph, and this microbial difference can follow the child for years to come.
Not surprisingly then, C-section babies tend to have higher rates of allergy, asthma, obesity and autoimmune diseases — all of which have been linked to poor microbial diversity and makeup. Being able to intervene with this vaginal seeding technique is quite brilliant, and could go a long way toward normalizing your baby’s microbiome if you have to have a C-section.
Other Dos and Don’ts for New Parents
Next comes breastfeeding. Not only is breast milk nutritionally superior to formula, it also has a direct impact on your baby’s microbiome. The third most common ingredient in breast milk is human milk oligosaccharides (HMOs), a type of sugar that is completely indigestible.
It provides no nutrition per se, rather it nourishes the beneficial bacteria in your baby’s digestive tract, which in turn helps repel staph and other potentially harmful microbes, including microbes that may linger on your nipples.
“It’s a great example of this synergy between what’s happening on the mother’s side and what’s going on in the baby’s side, and how it’s all supposed to work together. That’s another critical thing for people to know,” Chutkan says, adding:
“It’s amazing how much stuff gets done to you in the hospital that you don’t know about. Most women don’t know they get antibiotics for a C-section … I didn’t know that my daughter got not one but two potent antibiotics intravenously in the neonatal intensive care unit. You sign a general consent for treatment …
You know that doctors are well-meaning. You know they’re vested in a good outcome for the health of your child, but you make the crucial mistake of thinking they know and completely understand the ramifications of what they’re doing. It’s clear that they don’t, and so you have to be very aware of that …
Your doctors, for the most part … are lovely, well-meaning people, but they are not well-informed. They are getting their medical information from sources that compel them to keep practicing [a certain] way.”
Vitamin D and Inflammatory Bowel Disease
As previously noted, Chutkan’s specialty is inflammatory bowel disease (IBD), a serious autoimmune disease that can be lethal. IBD is not to be confused with irritable bowel syndrome (IBS), which is a functional disease — it can be painful and disabling, but it’s not going to kill you. IBD patients are frequently prescribed very toxic drugs and may even require surgery to remove a part of their colon.
If you have IBD, optimizing your vitamin D to a level between 40 and 60 nanograms per milliliter (ng/ml) is an important consideration. Crohn’s patients also need to pay attention to vitamin B12, because when your ileum — the end part of your small intestine — is inflamed or has been surgically removed, you cannot absorb B12 as efficiently. Malabsorption of fat-soluble vitamins A, D, E and K, magnesium, iron and more, can also occur.
“Vitamin D has definitely been shown in many studies to be important for inflammation in general, certainly in patients with IBD,” Chutkan says.
“It’s one of the first things we check and make sure that people are adequately supplemented … We have people we put on high-dose supplementation … if they’re down in the single digits … I recommend getting 20 minutes of sun exposure [on] upper body, arms and shoulders, without sunscreen, each day.”
On Treating IBD
When it comes to treating IBD, Chutkan focuses on using food as medicine, and in 77% of cases, her patients will no longer need immune modifying agents once they’ve properly adjusted their diet. She typically begins by assessing the level of inflammation. The most challenging situation is when you have “fibrostenotic disease,” where Crohn’s disease has caused severe scarring and narrowing of the gastrointestinal (GI) tract. In some cases, it can be severe enough to be irreversible.
People with colitis who have a lot of ulceration in the colon, and people who have Crohn’s who don’t have a lot of scarring but have active ulceration, are generally able to successfully treat their condition through diet. Next, she screens for nutrient deficiencies, such as vitamin D, B12, ferritin and fat-soluble vitamins, and begins assessing the diet. Chutkan uses a combination diet that is part specific-carbohydrate diet, part paleo and part vegan.
Increasing Vegetable Intake Is Crucial
Three years ago, Chutkan and colleagues published a small pilot study consisting of 12 patients, nine with Crohn’s and three with ulcerative colitis.
“We looked retrospectively at the diet. We found some interesting things. We found that the average time for the diet to work was about 90 days. When I say to work, to really kick in to the point where people felt like they were in remission. But some people notice results in as quickly as two to three days. Other people take several months. Ninety days was kind of the sweet spot.
Two-thirds of patients were able to get off their medication or significantly reduce their medication. Again, the majority of people, when we looked endoscopically, had healing of the inflammation.
But this is the most important part of the study: everybody took out the processed carbohydrates. Everybody was off gluten, off refined sugar. Essentially grain-free for the most part. As people get better, we do add in some brown rice, some legumes and so on.
For the most part, it was looking like a modified paleo diet. But there were two distinct groups: the group who got better and the group who didn’t, despite excluding all the not-so-great stuff. What was the difference?
The difference was the amount of vegetables people were consuming. The people who took out the gluten and the processed sugars … without increasing their vegetable intake, did not tend to do a lot better. The people who really ramped up their consumption of green leafy vegetables, and particularly the stringy vegetables like celery, asparagus and artichokes, which are high in inulin that really feed gut bacteria, did significantly better.”
So, a key take-home point here is that it’s not enough to simply remove certain foods, such as sugar and refined grains. You must also replace them with a significant amount of vegetables.
In fact, there appears to be a critical threshold when it comes to vegetables, which you must meet in order to see meaningful changes in your health. Dr. Terry Wahls has noted that multiple sclerosis (MS) patients typically need six to nine servings of leafy greens each day in order to affect positive change.
Chutkan says the same applies to autoimmune patients with Crohn’s and ulcerative colitis. Each morning, she makes herself a green smoothie with spinach, kale, celery, parsley, green apple, a peeled lemon, some fresh ginger and water. Each day, she’ll drink two to four glasses.
On Breaking the Mold
Chutkan is a perfect example of a conventional physician who, by listening to her patients and keeping an open mind, broke through the brainwashing — the carefully orchestrated propaganda created by the drug and medical industries. And she shares a great deal of priceless information in her book, “The Microbiome Solution.”
“[W]hen I saw the results of a meta-analysis out of Mount Sinai hospital … looking at over 7,000 patients with inflammatory bowel disease and identifying frequent antibiotic use, particularly in childhood, as one of the main risk factors for developing IBD, I said, ‘People have to know this.’
… [A]s an author, it is an incredible privilege to be able to put your nickel down and say ‘This is what I think. This is what I believe in. I feel an obligation to share it with you.’ But it’s also scary. People come after you …
I had a lot of conversations with Penguin about what I could or couldn’t say, or should or shouldn’t say. It’s scary because you know there’s an incredible amount of money being made by some of these companies. When you say something that’s critical, their goal is to crush you. They’ve done it very effectively to a lot of people we know.
It’s scary but you get to the point where you feel like you cannot legitimately not share this information with people. As you know, books are not a way to get rich, right? Typically, books are probably, at best, a break-even proposition, or you lose money writing a book when you think about the amount of time it takes.
But it is an incredible way to take this information out of the office … and get it into the hands of millions of people. That’s a wonderful privilege … I do have to say that I am emboldened by practitioners like you who have been doing this for a very long time and play such an important role in this education of the public.
You’ve been criticized by conventional medicine and by pharmaceutical companies. It really emboldens those of us who have our eyes open to say ‘You know what? I’m going to speak the truth. I’m going to educate patients. I’m going to try to bring a few colleagues along. I’m going to be okay.'”
How Patients Can Help Their Doctors
As noted by Chutkan, many doctors still do not realize the wool has been pulled over their eyes. They don’t realize they are being used to market drugs for pharmaceutical companies — some of which are effective, others not so much, and virtually all of which have side effects.
However, all is not lost. Just like Chutkan came to see the light after being repeatedly prompted by her patients to provide answers other than drugs, you too can affect positive change by talking to and informing your doctor about strategies that are important to you.
“I think … it’s so important for patients to not just abandon their doctors,” she says. “If you have a doctor and you have a decent relationship with them, but they’re still hell bent on prescribing an antibiotic you don’t need, I think it’s so important to say to them ‘This is why I don’t want to take the antibiotic. Here is a book you should read.’
Because that’s what people did with me. People trusted me. They felt that I had their best interest at heart. They took the time to educate me and I’m so glad they did. I think we have to bring a colleague along. We have to bring our physicians along and not just abandon them entirely.”
One of the books you can bring your physician if he or she wants to prescribe antibiotics is “The Microbiome Solution.” It should really open their eyes. Chutkan is incredibly articulate, and her book is chockfull of valuable information that can have a tremendously beneficial impact on your health.
Popular Heartburn Meds Linked to Osteoporosis
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2023/12/19/ppi-osteoporosis.aspx
The original Mercola article may not remain on the original site, but I will endeavor to keep it on this site as long as I deem it to be appropriate.
Analysis by Dr. Joseph Mercola December 19, 2023
STORY AT-A-GLANCE
- An estimated 12.3 million Americans over 50 are affected by osteoporosis (“porous bone” or low bone density), and an additional 47 million younger Americans are in the early stages. Worldwide, the prevalence is 18.3%
- Rates of hip fractures vary from tenfold to a hundredfold between countries, showing that low bone density is not a consequence of aging per se, but is dependent on lifestyle factors, including the use of certain drugs such as proton pump inhibitors (PPIs), the most popular heartburn medications on the market
- PPIs are only recommended for short-term use, yet 60% of users report staying on the drug for more than one year; 31% are still on them after three years. More than 60% are also taking them to treat conditions for which these drugs are not indicated, such as indigestion
- Dozens of studies show rates of hip fractures are elevated among both long- and short-term users of PPIs, and at all dose levels
- More recent research suggests one of the primary ways by which PPIs damage bone may be by way of collagen, as these drugs have been shown to inhibit collagen production through several mechanisms of action
Americans spend a whopping $13 billion a year on over-the-counter (OTC) antacids (acid neutralizers) and OTC and prescription proton pump inhibitors (PPIs), which are the most popular heartburn medications on the market.1 It’s estimated that more than 15% of the population are on PPIs.2,3
Prescription PPIs like Nexium, Dexilant, Prilosec, Zegerid, Prevacid, Protonix, Aciphex and Vimovo inhibit acid production in your stomach and are routinely used to treat gastroesophageal reflux disease (GERD), a condition affecting about 20% of the U.S. population.4 OTC versions like Prilosec OTC, Zegerid OTC and Prevacid 24HR are also available.
Once prescribed, your doctor may keep you on a PPI drug for years, despite label warnings suggesting they be used only for short periods. One of the potential ramifications of long-term use of heartburn medication is osteoporosis. In the Nutrition Facts video above,5 Dr. Michael Greger reviews the evidence for this.
Your Osteoporosis Risk Is Highly Modifiable
As of 2020, an estimated 12.3 million Americans over 50 were affected by osteoporosis (“porous bone” or low bone density), and an additional 47 million younger Americans were in the early stages.6 Worldwide, the prevalence is 18.3%, according to data cited by Greger.
If your bones are getting compromised in your 40s or even 30s, your life expectancy, not to mention quality of life, will be seriously lowered. As noted by Greger, the good news is, osteoporosis is not an inevitable outcome even in advanced age, as lifestyle has been shown to play the greatest role in its development.
Rates of hip fractures vary from tenfold to a hundredfold between countries,7 showing that low bone density is not a consequence of aging per se, but is dependent on things like diet, exercise, alcohol use — and the use of certain drugs, including:8
- PPIs and H2 blockers
- Antidepressants, anti-anxiety and antipsychotic drugs
- Antiparkinsonian drugs
- Benzodiazepines and other sedatives
- Systemic corticosteroids
PPIs Linked to Bone Fractures
The link between PPIs and brittle bone is strong enough that the U.S. Food and Drug Administration issued a safety alert on it in 2010, warning that the use of these drugs increases the risk of wrist, hip and spine fractures. As noted in that safety announcement:9
“The new safety information is based on FDA’s review of several epidemiological studies that reported an increased risk of fractures of the hip, wrist, and spine with proton pump inhibitor use.
Some studies found that those at greatest risk for these fractures received high doses of proton pump inhibitors or used them for one year or more. The majority of the studies evaluated individuals 50 years of age or older and the increased risk of fracture primarily was observed in this age group.
While the greatest increased risk for fractures in these studies involved people who had been taking prescription proton pump inhibitors for at least one year or who had been taking high doses of the prescription medications (not available over-the-counter), as a precaution, the ‘Drug Facts’ label on the OTC proton pump inhibitors (indicated for 14 days of continuous use) also is being revised to include information about this risk.
Healthcare professionals and users of proton pump inhibitors should be aware of the possible increased risk of fractures of the hip, wrist, and spine with the use of proton pump inhibitors, and weigh the known benefits against the potential risks when deciding to use them.”
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FDA Safety Alert Is Out of Date
However, in March 2011, the FDA removed the warning for PPIs sold over the counter, claiming they had “concluded that fracture risk with short-term low dose PPI use is unlikely.” The caveat, of course, is that users of OTC PPIs must then strictly follow usage recommendations to avoid the risk of bone fractures.
OTC PPIs are not to be used for more than 14 days in a row, up to three times in a single year. Chances are, many users do not stick to these parameters, and since there’s no warning label, they might not think anything of it.
According to one survey, 60% of PPI users stayed on the drug for more than one year, and 31% were still on them after three years. More than 60% were also taking them to treat conditions for which these drugs are not indicated, such as indigestion.10 So, overuse is clearly a problem.
What’s more, as noted by Greger, as of 2023 there are dozens of studies showing rates of hip fractures are elevated among both long- and short-term users, and at all dose levels. So, the FDA’s safety alert is seriously outdated.
PPIs and the Risk of Bone Fractures
Studies showing a clear link between PPI usage and bone fractures include a prospective study11 published in 2009, which found that use of the PPI omeprazole was “a significant and independent predictor of vertebral fractures,” with a 3.50 relative risk compared to nonusers.
Relative risk ratio refers to the probability of an event occurring in the exposed group versus the probability of the same event occurring in a nonexposed group.12 So, in this case, PPI users were 3.5 times, or 350%, more likely to fracture their spines during the six-year follow-up compared to those who did not use the drug.
A meta-analysis13 published in 2016, which looked at 18 studies involving a total of 244,109 fracture cases, concluded PPI use was associated with a “modestly” increased risk of all fractures, including hip and spine fractures.
Here, pooled analysis showed PPI use raised the relative risk of hip fracture by 1.26 times, and this was true both for short-term (less than one year) and long-term (more than one year) use. The relative risk of spine fracture was also 1.58 times higher, and any-site fractures 1.33 times higher among PPI users.
How PPIs Cause Osteoporosis
As for how PPIs cause osteoporosis, studies suggest they can affect bone density by:
| Inducing hypochlorhydria (a state where production of hydrochloric acid production is absent or very low), which inhibits calcium absorption14 |
| Dysregulating bone resorption, which is essential for healthy bone15 |
| Secondary hyperparathyroidism caused by a negative calcium balance16 |
| PPI-induced hypergastrinemia resulting in parathyroid hypertrophy or hyperplasia17 |
| Gut microbiome alterations18 |
| Hypomagnesemia (low magnesium)19 |
Interestingly, more recent research suggests one of the primary ways by which PPIs damage bone may actually be by way of collagen, as these drugs have been shown to:20
- Inhibit Type 1 collagen found in bone by increasing the release of calcium and deoxypyridinoline (the latter of which provides structural stiffness to Type 1 collagen)
- Inhibit the gene expression of several collagen types
- Reduce total collagen levels by inhibiting expression of dimethylarginine dimethylaminohydrolase (DDAH)
- Impair vitamin B12 absorption, which can lead to elevated homocysteine. High homocysteine increases the risk of fractures by altering the quality of collagen21
As noted in a 2020 paper in the Frontiers in Endocrinology:22
“PPIs may actually target the ECM [extracellular matrix] in general and members of the collagen family in particular to influence bone pathophysiology including increasing the risk of osteoporosis and osteoporotic fractures …”
Other Risks Associated With PPIs
Dependency is also a real risk. Research cited by Greger found that just two months of PPI therapy in healthy volunteers induced “acid-related symptoms” when the drug was withdrawn.23 Besides bone fractures, other health risks associated with PPIs include:24
| Kidney disease25 |
| Intestinal infections, including Clostridioides difficile infection — In one study, those taking PPIs had a 1.7 to 3.7 times increased risk of developing C. difficile or Campylobacter infection compared to nonusers26 |
| Stomach cancer |
| Gastrointestinal polyps |
| Pneumonia |
| Heart disease27 and heart attacks, even if you have no prior history of cardiovascular disease28 |
| Erectile dysfunction |
| Premature death |
| Higher risk of knee replacement29 |
| Dementia30 and Alzheimer’s disease31,32 — In one study, PPIs were found to cause statistically and clinically significant impairments in the participants’ executive functions, visual memory and planning function after just one week of use33 |
Natural Remedies for Treating Occasional Reflux Problems
As explained in “Keys to Optimal Digestion” and “Why You Should Never Take Antacids for Digestive Reflux,” stomach acid serves several important functions, such as breaking down proteins, killing ingested pathogens, ensuring optimal nutrient absorption, and regulating the rest of the digestion process.
If you use acid-blockers, you’re compromising your entire digestive system. You may also be compromising your bone health and significantly raising your risk of osteoporosis and serious bone fractures that take a long time to heal.
So, if you suffer from occasional heartburn, indigestion and other minor reflux symptoms, forgo the PPIs and try one or more of the following nondrug alternatives instead:34,35,36,37,38
| Aloe juice — The juice of the aloe plant naturally helps reduce inflammation, which may ease symptoms of acid reflux. Drink about one-half cup of aloe juice before meals. To avoid its laxative effect, look for a brand in which the laxative component has been removed. |
| Apple cider vinegar (raw, unfiltered) — Take 1 tablespoon of raw unfiltered apple cider vinegar in a large glass of water before or directly after meals. |
| Astaxanthin — When compared to a placebo, this potent antioxidant was found to reduce symptoms of acid reflux, especially for individuals with pronounced H. pylori infection.39 The researchers concluded a daily dose of 40 mg of astaxanthin was effective for reflux reduction. |
| Baking soda — One-half to 1 teaspoon of baking soda (sodium bicarbonate) in an 8-ounce glass of water, or orange juice, will help neutralize your stomach acid and ease the burn of acid reflux. While I do not advise this as an ongoing remedy, it is effective on an “emergency” basis when you are in excruciating pain. |
| Ginger root — Ginger has a gastroprotective effect by suppressing H. pylori. It also accelerates gastric emptying which, when impaired, contributes to heartburn. Add two or three slices of fresh ginger root to 2 cups of hot water and let it steep for several minutes. Drink it about 20 minutes prior to your meal. |
| Sauerkraut — Consuming sauerkraut or cabbage juice will stimulate your body to produce stomach acid. |
| Glutamine — The amino acid glutamine has been shown to address gastrointestinal damage caused by H. pylori. Glutamine is found in many foods, including beef, chicken, dairy products, eggs, fish and selected fruits and vegetables. L-glutamine is widely available as a supplement. |
| Ripe papaya or a papain supplement — Papaya contains papain, an enzyme useful for breaking down both protein and carbohydrates. |
| Fresh pineapple or bromelain supplement — Bromelain is a proteolytic enzyme found in pineapple that helps digest proteins. |
| Pepsin supplement — Like bromelain, pepsin is a proteolytic enzyme involved in protein digestion.40 |
| Betaine HCI supplement — Betaine HCl is the hydrochloride salt of betaine, not to be confused with betaine or trimethylglycine (TMG). As noted in a 2020 review paper:41 “… the most common recommendation for the use of betaine HCl supplements is usually implemented using an empirical test for low stomach acid whereby increasing doses of betaine HCl are given during sequential meals until such time as an uncomfortable sensation is noticed by the patient.
Along with improvements in symptoms of dyspepsia (or laboratory analysis of improved protein digestion), the lack of side effects acts is an empirical confirmation that low gastric acid production was contributing to poor digestion and/or dyspeptic symptoms.” |
| Bitters — Bitters have a long history of use in herbal medicinal traditions to promote digestion and/or to relieve digestive complaints.42 |
| Slippery elm — Slippery elm coats and soothes your mouth, throat, stomach and intestines, and contains antioxidants that may help address inflammatory bowel conditions. Because it stimulates nerve endings in your gastrointestinal tract, it is useful for increasing mucus secretion, which has a protective effect against ulcers and excess acidity. |
| Vitamin D — Vitamin D is important for your gut health. Once your vitamin D levels are optimized, you will benefit from your body’s production of about 200 antimicrobial peptides that will help eradicate gut infections. |
| Zinc — Your stomach needs zinc to produce stomach acid, so make sure your body has the necessary raw ingredients. The recommended daily amount for adults is 8 to 11 mg. Zinc-rich foods include oysters, lobster, beef, cashew nuts, beans and raw yogurt. A zinc supplement can be used if you rarely eat these foods.43 |
Talk to Your Doctor About Getting Off PPIs
If you’re currently on a PPI, I strongly recommend working with your doctor to wean off it, as inhibiting stomach acid can raise your risk of other, far more serious health conditions, including:44
| Osteoporosis | Asthma |
| Depression | Gallbladder disease |
| Migraines | Macular degeneration |
| Autoimmune conditions, including but not limited to Celiac disease, Type 1 juvenile diabetes, Grave’s disease (hyperthyroid), lupus, multiple sclerosis (MS), rheumatoid arthritis and ulcerative colitis |
The best and safest way to do that is to work with your doctor to lower the dose you’re taking while simultaneously implementing the following lifestyle modifications:
- Avoid reflux triggers and/or any food that irritates your stomach
- Avoid processed foods and sugar
- Eat a Mediterranean diet, focused on fruits, healthy fats, lean meats, nuts and vegetables. Research published in the Journal of the American Medical Association Otolaryngology — Head & Neck Surgery found a Mediterranean diet was as effective as PPIs in treating acid reflux symptoms45
- Reseed your gut with beneficial bacteria from traditionally fermented foods or a high-quality probiotic supplement
- Thoroughly chew each bite of food
Once you get down to the lowest dose of the PPI, you can start substituting with an over-the-counter H2 blocker like Pepcid (famotidine) which appears to be the safest of all the OTC H2 blocker options out there. Then, gradually wean off the H2 blocker over the next several weeks.
- 1 Time September 7, 2017
- 2, 44 Midwestern Doctor Substack September 16, 2023
- 3 Therapeutic Advances in Gastroenterology 2018; 11: 1756284818777943
- 4 The Surgical Clinic. What Is GERD?
- 5 Nutrition Facts December 11, 2023
- 6 The Washington Post October 17, 2023 (Archived)
- 7 YouTube NutritionFacts December 11, 2023 1:38 minutes
- 8 YouTube NutritionFacts December 11, 2023 5:53 minutes
- 9 FDA Safety Alert May 25, 2010
- 10 YouTube NutritionFacts December 11, 2023 3:37 minutes
- 11 Calcif Tissue Int January 2009; 84(1): 13-19
- 12 StatPearls Relative Risk
- 13 Osteoporosis International January 2016; 27(1): 339-347
- 14 JAMA December 27, 2006; 296(24): 2947-2953
- 15, 20, 22 Front. Endocrinol. July 22, 2020
- 16, 17, 18, 19, 21 International Journal of Molecular Sciences September 2022; 23(18): 10733, Section 3
- 23 YouTube NutritionFacts December 11, 2023 4:21 minutes
- 24 YouTube NutritionFacts December 11, 2023 4:33 through 5:03 minutes
- 25 The Journal of the American Medical Association 2016;176(2):238
- 26 British Journal of Clinical Pharmacology, January 5, 2017, DOI: 10.1111/bcp.13205
- 27 PLOS ONE December 27, 2013, DOI: 10.1371/journal.pone.0084890
- 28 PLOS One June 10, 2015 DOI: 10.1371/journal.pone.0124653
- 29 Osteoarthritis Cartilage April 2022; 30(4): 559-569
- 30 JAMA Neurology February 15, 2016, doi: 10.1001/jamaneurol.2015.4791
- 31 Annals of Translational Medicine 2016;4(12):240
- 32 Journal of the American Medical Association 2016;73(4):410-416
- 33 Alzheimer’s Research & Therapy 2015;7:79
- 34 Health January 25, 2016
- 35 Everyday Roots, 15 Natural Remedies for Heartburn & Severe Acid Reflux
- 36, 40, 43 Medical News Today 6 Ways to Increase Stomach Acid
- 37, 41, 42 Integr Med February 2020; 19(1): 32-36
- 38 Drugwatch PI Alternatives
- 39 Phytomedicine June 2008; 15(6-7): 391-9
- 45 Journal of the American Medical Association Otolaryngology – Head & Neck Surgery September 7, 2017; doi: 10.1001/jamaoto.2017.1454