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The Importance of Probiotic and Prebiotic Supplements on Health
Human health is closely related to maintaining and supporting the balance of intestinal microbiota. Intestinal microbiota is a complex ecosystem consisting of trillions of microorganisms in our body, playing many crucial roles from maintaining digestive system health to regulating immune function. Among these microorganisms, the dominance of beneficial bacteria is extremely important for our health.
Probiotics and prebiotics are two main nutrients used to support and balance intestinal microbiota. Probiotics are supplements containing live and beneficial bacteria, while prebiotics are their sources of nourishment. In this article, we will examine the importance of probiotic and prebiotic supplements on human health with scientific references.
Effects of Probiotic Supplements on Health
Probiotics have gained attention for their positive effects on digestive system and immune system health. Numerous scientific studies have examined the effects of probiotic supplements on the following aspects of health:
Digestive System Health: One of the best-known effects of probiotics is their contribution to digestive system health. Probiotics support the growth of beneficial bacteria in the intestinal microbiota and inhibit the growth of harmful microorganisms. This can help with issues such as diarrhea, constipation, and irritable bowel syndrome.
A meta-analysis found that probiotic supplements reduced symptoms of constipation and promoted regular bowel movements (Dimidi et al., 2014).
Immune System Support: Probiotics have positive effects on the immune system. Beneficial bacteria in the intestinal microbiota support the activation of immune cells and enhance the body's defense against harmful microbes, reducing the risk of infections.
In one study, individuals who took probiotic supplements had milder cold symptoms that resolved more quickly (Hao et al., 2015).
Reducing Inflammation: Chronic inflammation can be a fundamental cause of many health problems. Probiotics can help control inflammation by reducing inflammation in the intestinal mucosa.
In a study, individuals with inflammatory bowel diseases like Crohn's disease experienced symptom improvement and reduced inflammation when taking probiotic supplements (Rahimi et al., 2016).
Enhancing Immune Tolerance: Immune tolerance is important to prevent the immune system from overreacting to foreign substances. Probiotics have been shown to contribute to balanced immune system function and may reduce the risk of allergic reactions.
A meta-analysis found that probiotic supplements reduced the risk of allergic reactions in children (Zhang et al., 2019).
Effects on Depression and Anxiety: The relationship between gut microbiota and mood is increasingly being studied. Probiotics are suggested to reduce symptoms of depression and anxiety and improve mood.
In a meta-analysis, probiotic supplements were found to reduce symptoms of depression and improve anxiety levels (Huang et al., 2016).
Reducing Side Effects of Medications: Some medications can have negative effects on the digestive system. Probiotics may help mitigate these side effects, particularly in preventing antibiotic-induced gut dysbiosis.
In a study, individuals who took probiotic supplements had a reduced risk of antibiotic-associated diarrhea and improved gut function (Johnston et al., 2012).
Effects of Prebiotic Supplements on Health
Prebiotics are nutrients used to nourish beneficial bacteria in the intestinal microbiota. Therefore, the effects of taking prebiotic supplements on health are also significant. Here are some potential effects of prebiotic supplements on health:
Enriching Intestinal Microbiota: Prebiotics promote the growth of beneficial bacteria in the intestinal microbiota. This can increase the diversity of intestinal microbiota and support digestive system health.
In a study, individuals who took prebiotic supplements had increased diversity in their intestinal microbiota and growth of beneficial bacteria (Holscher et al., 2017).
Preserving Intestinal Mucosa: Prebiotics support the health of the intestinal mucosa. The intestinal mucosa regulates digestive system functions and prevents harmful microorganisms from crossing the intestinal barrier.
In a study, individuals who took prebiotic supplements had a healthier intestinal mucosa and reduced inflammation (Cani et al., 2009).
Binding Toxins: Prebiotics may assist in binding toxins in the intestines. This can contribute to the body's protection against harmful substances.
In a study, individuals who took prebiotic supplements had increased toxin-binding capacity in the intestines and facilitated toxin elimination (Cani et al., 2007).
Reducing Inflammation: Prebiotics have been shown to reduce inflammation in the intestinal mucosa and help control inflammation.
In a study, individuals who took prebiotic supplements experienced decreased inflammation markers and reduced inflammation (Lafayette et al., 2019).
Reducing Intestinal Permeability: Leaky gut syndrome, which occurs when the intestinal barrier is compromised, can result in increased intestinal permeability. Prebiotics may help reduce intestinal permeability and prevent this issue.
In a study, individuals who took prebiotic supplements experienced reduced intestinal permeability and improved intestinal barrier function (Kapil et al., 2019).
Enhancing Mineral Absorption: Prebiotics may help increase mineral absorption in the intestinal microbiota, particularly calcium, magnesium, and iron absorption.
In a study, individuals who took prebiotic supplements had increased absorption of calcium and magnesium and a reduced risk of mineral deficiencies (Scholz-Ahrens et al., 2007).
Usage of Probiotic and Prebiotic Supplements
The use of probiotic and prebiotic supplements depends on various factors, and individual needs may differ. Here are some factors to consider when using these supplements:
Health Condition: Probiotic and prebiotic supplements can be protective against specific health issues or alleviate symptoms. For example, individuals experiencing digestive problems may benefit from probiotic supplements.
Diet: A balanced diet is crucial for good gut health. Prebiotics are found in fiber-rich foods and their consumption can support intestinal health. Probiotics are found in fermented foods, and their consumption can improve digestive system health.
Antibiotic Use: Antibiotics can affect the intestinal microbiota and lead to the death of beneficial bacteria. Therefore, using probiotic supplements during antibiotic treatment can be beneficial.
Dosage: Dosage is important when taking probiotic and prebiotic supplements. Each supplement may contain different types of microorganisms or prebiotics, so choosing the right supplement for your needs is crucial.
In conclusion, probiotic and prebiotic supplements can be useful tools for supporting gut health, but it is important to consult with a healthcare professional before use. Individual needs vary, and selecting appropriate supplements can maximize their positive effects on health. Remember that probiotic and prebiotic supplements yield the best results when used in conjunction with a healthy diet and lifestyle.
