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Probiotics are very popular. In fact, they’re one of the most consumed supplements on the market today. Because probiotics can assist with digestion and the health of the gastrointestinal tract, it makes sense to wonder what role they play in maintaining a healthy weight. Here we’ll explore what probiotics are and how they may play a role in achieving healthy weight goals.

## The human gut microbiome 
What is the human gut microbiome? It’s essentially a population of microscopic organisms, including beneficial bacteria, viruses, yeast and fungi, that live in the gastrointestinal tract. This is the tube that begins at the mouth and goes through the body, eventually becoming the intestines and colon and ending at the rectum. Most everything about nutrient digestion happens here, from eating, to breaking down and absorbing nutrients, to eventually discharging waste. 

All those microorganisms that make up the microbiome help with the various parts of digestion and absorption. However, the microbiome influences more than just digestion. Emerging evidence in the last few decades has shown the gut microbiome plays a role in other systems, supporting the immune system, helping to regulate blood sugar levels and even influencing mood and emotional states. 

## Probiotics 
How do probiotics factor into the gut microbiome equation? The organisms that live in the gut are sensitive to many variables, from environmental factors to stress to the foods we eat. A high sugar, high fat diet, for instance, can cause the proliferation of yeast and [“bad” bacteria](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/#:~:text=Probiotics%20may%20restore%20the%20composition,intestinal%20or%20systemic%20disease%20phenotypes "“bad” bacteria"), the type that outcompete beneficial microorganisms, which may contribute to digestive issues and a reduction in immune cells. 

Probiotics are found in foods and supplements which add and replenish multiple strains of good bacteria to the gut microbiome. These bacteria can be found in fermented foods like sauerkraut and kimchi, kombucha, yogurt and kefir. There’s also a new trend to fortify foods with probiotics, such as bars, nut butters and smoothies. 

Then there are probiotic supplements, which are capsules that contain popular families of probiotics like Lactobacillus and Bifidobacterium. It’s important to know that there are thousands of different strains of probiotics. Care/of’s [probiotic](https://takecareof.com/products/probiotic_3 "probiotic") for example contains three highly studied strains to promote immune function and digestive health: Bifidobacterium animalis BB-12, Lactobacillus rhamnosus GG, and Lactobacillus acidophilus LA-5.

### How probiotics and the gut microbiome interact 
Inside the body, this beneficial bacteria and yeast impacts multiple areas of the body. From gut health to supporting the immune system, there are many health benefits tied to probiotics. For instance, probiotics may help support the digestive system by aiding enzyme function which can then positively impact nutrient absorption. They may also provide the intestinal lining with a greater protective layer.  With 70-80% of the body’s immune cells originating from the gut microbiome, probiotics may have the ability to influence the immune system.  

<pull-quote>
“From gut health to supporting the immune system, there are many health benefits tied to probiotics.”
</pull-quote>

## Gut bacteria and weight management 
Each person’s body is different and for some, weight loss occurs quickly with small diet and lifestyle changes. For others, it may be more difficult to lose weight, even with diet changes and exercise. Research still needs to be done to show how the gut bacteria influences weight loss. One study, for instance, indicated a limited efficacy for probiotic bacteria to effect weight loss. 

## Gut bacteria and body weight
Two families of gut bacteria appear to be connected to body weight and digestive function. These are *firmicutes* and *bacteroidetes*. Firmicutes help with the production of short chain fatty acids. Bacteroidetes help promote immune function. Keeping these two families of bacteria in balance may be a key to gut health. 

[*Bifidobacteria*](https://academic.oup.com/nutritionreviews/article/69/2/99/1909782 "Bifidobacteria") has been shown to have fermentation capabilities and can influence carbohydrate digestion. This study also shows that this strain may help to promote weight management.. 

## Do probiotics support weight loss?
According to research, some probiotics have been [shown to help reduce weight](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7692443/ "shown to help reduce weight"), these include:
- L. rhamnosus
- L. sakei
- L. paracasei
- L. salivarius
- B. amyloliquefaciens
- S. boulardii 

[One systematic review](https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12626 "One systematic review"), compared results from 15 randomized controlled trials and compared the effects on close to a thousand participants, found that supplementing with probiotics led to a reduction in body weight compared to subjects who took a placebo however the changes were minor.  [Another study](https://pubmed.ncbi.nlm.nih.gov/28008750/ "Another study") found that a probiotic mix may help reduce abdominal fat. The mix which was studied combined Lactobacillus acidophilus and casei with *Lactococcus lactis*,  *Bifidobacterium bifidum* and *lactis*. Additional high quality research needs to be done for conclusive results. 

It’s important to understand that no probiotic strain or even combination of strains can directly cause the body to lose weight without an overall lifestyle plan. That’s not how probiotics work. If you’re attempting to lose weight, it’s important to seek guidance from your healthcare team. With their help you can create an overall plan which involves:
- Eating a balanced diet that provides the body with adequate levels of fiber, protein and limited quantities of sugar
- Maintaining proper hydration
- Exercising at least three days a week
- Consistently getting sufficient amounts of quality sleep

## Probiotics and body weight
Can probiotics help maintain a healthy body weight? First, it’s important to understand that science is still determining what constitutes a “healthy” body weight and a new approach to wellness, which looks to be more inclusive of all body sizes, is changing the way we think about weight and health. Since probiotics may add more of the good bacteria which already exist in the gut microbiome, they can support our wellness. Probiotic strains like [Lactobacillus fermentum and Lactobacillus amylovorus](https://www.sciencedirect.com/science/article/pii/S1756464612001399 "Lactobacillus fermentum and Lactobacillus amylovorus") may help body composition. One study showed that these strains may induce shifts in body composition by supporting more fat oxidation rather than fat storage. 

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### Potential risks for taking probiotics 
Because probiotics are a beneficial part of the gut biome, they don’t have many risks associated with them. However, it is helpful for new users of probiotics to be mindful that there may be an adjustment period. It is common to experience mild digestive discomfort in the first few weeks of taking a probiotic. Bloating or changes in bowel movements are also common. If these symptoms continue, it’s best to check with your doctor before continuing with probiotics. 

The probiotic strain [Lactobacillus gasseri](https://pubmed.ncbi.nlm.nih.gov/27293560/ "Lactobacillus gasseri") may block some fat absorption. In [one study](https://pubmed.ncbi.nlm.nih.gov/25884980/ "one study"), participants who took this probiotic strain were found to have higher fat levels in their stool, leading researchers to believe fat absorption had been limited. While this may have its benefits, fat is an essential macronutrient which is needed by the body. Several vitamins also need fat for absorption. This is why it’s important to speak to your physician before taking new supplements. 

## Proper diet to help improve your gut microbiome and your health 
Everyone’s microbiome is unique, however there are some widely accepted ways to support good gut health. Here are some lifestyle changes which can have a positive impact on your gut microbiome:
- Maintain a diet that is focused on fresh fruits, vegetables and high fiber foods. “Eat the rainbow” is a popular dietary recommendation and is a useful guide to supporting gut health. [Colorful vegetables and grains](https://pubs.acs.org/doi/full/10.1021/jf3002153 "Colorful vegetables and grains") in shades of blue, black, purple and red help support beneficial bacteria.
- Since sugar has a [negative impact](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/#:~:text=Probiotics%20may%20restore%20the%20composition,intestinal%20or%20systemic%20disease%20phenotypes "negative impact") on the gut microbiome, it’s best to limit the amount of sugar you consume each day. 36 grams is the maximum amount of recommended sugar consumption per day. 
- Cut down on the amount of highly processed foods. These foods typically have five or more ingredients on their label and go through multiple processes to get to their final form.  
- Add more probiotic-rich foods, including fermented foods to your diet.
- 

Good gut bacteria aids digestion, supporting many systems of the body. But can probiotics contribute to a healthy weight? Can probiotics help you lose weight?

How Do Probiotics Help? | Care/of 

Dr. Carla Montrond Correia ND, CNS

How Do Probiotics Help? 

Zinc is a trace mineral. Like all trace minerals, the body needs only a small amount to function properly. However, zinc is essential to the body’s health, and lacking enough zinc can lead to a widespread number of issues.

# Zinc’s Role in the Human Body
Zinc is necessary for the proper function of enzymes involved in processes throughout the body. Zinc must be present for everything from taste and smell to [bone growth and development](https://www.sciencedirect.com/science/article/abs/pii/0271531795000038 "bone growth and development") to hormone mediation. It’s also a key player in promoting immune function and healing after a wound.

## Health Benefits of Zinc
It’s easy to overlook trace minerals like zinc when drafting your eating and supplement schedule. But the effectiveness of zinc for well-being warrants making a place for it daily at your table. Note the many ways zinc is good for you.

### Helps Boost Skin Health
While the majority of the body’s zinc can be found in bone, the skin contains nearly 6% of total body zinc concentration. Zinc can help with managing [acne severity](https://pubmed.ncbi.nlm.nih.gov/32860489/ "acne severity") and helps with other skin-related issues. Zinc can reduce the amount of oil skin glands produce. That lessens the likelihood of the gland becoming clogged, which can result in acne. Zinc also possesses antioxidant properties that have been found useful in preventing damage from UV exposure. Topical preparations have used zinc oxide as active ingredients for photoprotection.

## Reduces the Symptoms of Acute Diarrhea
The medical community has known for some time that zinc is effective against acute diarrhea. In fact, the WHO Task Force and the National Task Force of IAP recommend zinc in the management of diarrhea. However, researchers have not always understood the reasons for zinc’s effectiveness.

Recent studies reveal that zinc works on several fronts against diarrhea. For starters, it [regulates the flow of fluid](https://journals.lww.com/co-gastroenterology/Abstract/2011/01000/Mechanisms_of_action_of_zinc_in_acute_diarrhea.3.aspx "regulates the flow of fluid") in the intestines. It also supports the digestive system’s mucus lining and boosts the body’s overall immunity. Additionally, it modulates gene expression and oxidative stress. 

### Boosts Your Immune System
Zinc plays such a significant role in the immune system. Studies show that a person doesn’t have to have an incredibly low amount of zinc to have immunity issues. It’s only necessary for the person to be [marginally deficient](https://immunityageing.biomedcentral.com/articles/10.1186/1742-4933-6-9 "marginally deficient").

When the levels of zinc are low, several hundred genes are affected. Cells that boost immunity won’t reproduce sufficiently to tackle intruders.

### Aids in Wound Healing
Roughly 5% of the zinc in the human body is found in the skin. When the amount of zinc is low, wounds can be slow to heal. Zinc increases re-epithelialization, meaning it can help serve as an essential micronutrient for skin health and function. Both topical and oral zinc have healing properties. 

<pull-quote>
“Zinc increases re-epithelialization, meaning it can help serve as an essential micronutrient for skin health and function.”
</pull-quote>

After receiving a bleeding wound, the body’s priority is to stop the blood flow by clotting the blood’s platelets. Zinc triggers an [increase in platelet activity](https://www.mdpi.com/2072-6643/10/1/16/htm "increase in platelet activity"), making faster coagulation possible. Zinc also is necessary for the automatic process in which the body sends signals to white blood cells to clean wounded areas.

### Helps Blood Sugar Regulation
Blood zinc levels can suggest the likelihood of blood sugar regulation issues. Those with lower amounts of zinc in their blood may be at greater risk. Zinc supplements have shown to be [beneficial for blood sugar issues](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4573932/ "beneficial for blood sugar issues") for some, but not all, people. Researchers think genetic differences may play a role in why some patients respond well to the treatment while others don’t.

### Helps With Eye Health
[Zinc](https://pubmed.ncbi.nlm.nih.gov/11349933/ "Zinc") has a notable presence in eye tissue. Zinc can be found in the pigment containing tissue in the eye. Vitamin A is known for promoting eye health; however, vitamin A depends on zinc for transportation from the liver to the retina where it then contributes to protective melanin production in the eye. In fact, for optimal structure and activity of ocular metalloenzymes, zinc is needed. And the lack of the mineral is suspected of playing a role in the development of some eye issues common with aging. Deficiencies in zinc may contribute to challenges with vision at night. 

## How to Know You’re Getting Enough Zinc
Your body may present one or more warning signs when it’s suffering from a [nutrient deficiency](https://takecareof.com/articles/common-nutrient-deficiencies "https://takecareof.com/articles/common-nutrient-deficiencies"), including a lack of zinc. Outwardly visible signs may include brittle nails and the loss of hair.

You might find it difficult to concentrate or to distinguish odors. For some people, deficiency may present as loose stools or unexpected weight loss.

Whether you’re a vegetarian or vegan, monitoring your body’s zinc intake is especially important. Many foods best suited to supply you with zinc are likely missing from your diet.

## Zinc Dosage
The recommended daily allowance of zinc for women 19 years old and up is 8mg. Pregnant women should increase the dosage to 11mg. And lactating mothers need 12mg.

The RDA for younger women and mothers is higher. Those between 14 and 18 years old need 9mg. That changes to 12mg if pregnant and 13mg if lactating.

### Potential Side Effects and Contradictions 
The body doesn’t produce zinc. It also doesn’t usually store zinc. Therefore, you must get your zinc from food or supplementation. Taking zinc alone can cause a copper deficiency. So, opt for supplements that combine the two minerals.  

The more common signs of too much zinc can present as nausea and vomiting. Sometimes nausea can be the result of taking a zinc supplement on an empty stomach. It's always best to take zinc with food. 

Typically, when someone has zinc toxicity, it’s the result of taking high doses of supplements for an extended time. Only take large quantities of zinc supplements under a doctor’s guidance.

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## Common Foods High in Zinc 
There’s far more zinc in a [serving of oysters](https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ "serving of oysters") than in any other food. Three ounces of raw Eastern farmed oysters contain 32mg. And cooked Pacific oysters are close behind with 28.2mg. 

However, oysters are neither always available, affordable, nor desirable to many people. So, the consumption of most zinc in the U.S. is primarily from red meat, specifically beef, which has 3.8mg of zinc in three ounces.

Other dietary sources of zinc include blue crab, fortified breakfast cereals (using synthetic zinc), natural cereals and oats, pumpkin seeds, pork, turkey, cheddar cheese, shrimp, lentils, sardines, Greek yogurt, milk, peanuts, brown rice, eggs, kidney beans, whole wheat bread, and salmon.

## How to Make Sure You Get the Benefits of Zinc 
Do you recognize a need for more zinc? Do you struggle to get all the zinc you need from your diet?

That's why we offer a [convenient zinc supplement](https://takecareof.com/products/zinc_3 "convenient zinc supplement") in a bisglycinate chelated form to ensure optimal absorption. Not only does it supply you with your daily recommended amount, but it also includes copper to keep the two minerals carefully balanced. That way, you can receive the full benefits of zinc.

Zinc is essential for the processing of important bodily functions for all people.

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