From the Guidelines
Probiotics are not a reliable solution for weight loss during menopause, and their effectiveness is still a topic of debate in the scientific community. While some studies suggest that certain strains of probiotics, such as Lactobacillus and Bifidobacterium, may have a modest effect on weight management, the evidence is not strong enough to support their use as a primary treatment for menopausal weight loss 1.
Key Findings
- A review of existing meta-analyses found that probiotic consumption significantly reduced body weight and BMI, but the effect was small and limited to certain species of probiotics 1.
- Another study found no significant effect of probiotics on body weight and BMI, highlighting the limited efficacy of probiotics for weight loss 1.
Recommendations
- If you still want to try probiotics for menopausal weight management, look for supplements containing strains like Lactobacillus and Bifidobacterium, typically taken daily at doses of 1-10 billion CFU.
- However, it is essential to combine probiotic supplementation with a balanced diet rich in fiber, regular exercise, and stress management techniques for best results.
Mechanism of Action
- Probiotics may help improve gut health, reduce inflammation, and potentially influence hormonal balance during menopause, which could lead to modest weight management benefits.
- They might also help regulate appetite and metabolism, but individual responses vary, and probiotics should be considered as just one component of a comprehensive approach to managing menopausal weight changes.
From the Research
Probiotics and Weight Loss in Menopause
- There is limited research on the specific topic of probiotics aiding in weight loss during menopause 2, 3.
- A study on postmenopausal women with obesity found that multi-species probiotics altered the functions of gut microbiota, but did not affect its composition, and may have a modifying effect on cardiometabolic parameters 3.
- Another study suggested that certain strains of Lactobacillus, such as Lactobacillus plantarum and Lactobacillus rhamnosus, may have a beneficial effect on weight loss when combined with a hypocaloric diet 4.
- Bifidobacterium animalis subsp. lactis 420 has been investigated for its potential in metabolic health and weight management, with some evidence suggesting it may slow down detrimental processes related to metabolic endotoxemia and improve epithelial integrity 5.
Strain-Specific Effects
- The effects of probiotics on weight loss appear to be strain-dependent, with different strains having varying effects on body weight and body fat 6, 4.
- Some strains, such as Bifidobacterium lactis BS01 and Lactobacillus acidophilus LA02, did not show significant effects on weight loss in a study on healthy, young adult females 6.
- Other strains, such as Lactobacillus plantarum and Lactobacillus rhamnosus, may have a beneficial effect on weight loss when combined with a hypocaloric diet 4.
Menopause-Related Changes in Microbiota
- Menopause is associated with dysbiosis, and changes in the composition of microbiota may play a role in the pathogenesis of menopause-related diseases 2.
- Probiotic supplementation may be used as a therapeutic strategy to modify the gut microbiota and alleviate menopause-related symptoms, but further research is needed to clarify its effectiveness 2, 3.