Probiotics in dietary supplements: Healthy microflora
Section 1: Microflora: The Invisible World inside us
The human body is a complex ecosystem inhabited by trillions of microorganisms, including bacteria, viruses, fungi and other microbes. This complex microbial world, known as microflora (or microbiota), lives mainly in the intestines, but is also present on the skin, in the oral cavity, in the respiratory tract and in the urogenital tract. The intestinal microflora, in particular, plays a critical role in maintaining health and well -being.
- A variety of microflora: Healthy microflora is characterized by a high variety of types of bacteria. This variety provides stability and resistance to external influences, such as infections and changes in the diet. The more types of bacteria present, the more effective the microflora performs its numerous functions.
- Microflora factors affecting: Many factors affect the composition and balance of microflora. These include:
- Diet: The food that we eat is the main source of nutrition for microorganisms in the intestines. A diet rich in fiber supports the growth of beneficial bacteria, while a diet rich in processed products, sugar and fats can contribute to the growth of harmful bacteria.
- Age: The composition of the microflora changes throughout life. In infants, microflora is only formed, and in older people, a variety of microflora is often reduced.
- Genetics: A genetic predisposition plays a role in determining the composition of microflora.
- Medicines: Antibiotics, in particular, can have a significant negative effect on microflora, destroying both harmful and useful bacteria. Other drugs, such as non -steroidal anti -inflammatory drugs (NSAIDs) and proton pump inhibitors (IPP), can also affect the microflora.
- Stress: Chronic stress can negatively affect the microflora, violating its balance.
- Environment: The impact of various environmental factors, such as pesticides, can affect the microflora.
- The role of microflora in health: Microflora performs many important functions in the body, including:
- Digestion: Microflora helps to digest food, which the body cannot digest independently, for example, fiber. In the process of digestion, microflora produces short -chain fatty acids (KCHK), such as butyrate, acetate and propionate, which are an important source of energy for the colon cells and have anti -inflammatory properties.
- Immunity: Microflora plays a key role in the development and maintenance of the immune system. It helps to train immune cells to distinguish beneficial bacteria from harmful ones. In addition, microflora competes with pathogenic bacteria for resources and space, thereby preventing their reproduction and causing infections.
- Vitamin synthesis: Microflora synthesizes some vitamins such as vitamin K and some vitamins of group B.
- Pathogenic protection: Useful bacteria in the microflora prevent the intestinal colonization with pathogenic microorganisms, secreting antimicrobials and competing for nutrients.
- Fun regulation and behavior: Recent studies show that microflora can affect the mood and behavior through the axis of the “intestines-Moscow”. Microflora produces neurotransmitters, such as serotonin and dopamine, which play an important role in the regulation of mood.
- Dysbiosis (dysbiosis): Violation of the balance of microflora: Dysbiosis is a condition in which the balance of microflora is disturbed, which leads to a decrease in the variety and an increase in the number of harmful bacteria. Dysbiosis can be caused by various factors, such as diet, antibiotics, stress and infection. Symptoms of dysbiosis may include bloating, gas formation, diarrhea, constipation, abdominal pain, fatigue and skin rashes. Dysbacteriosis can be associated with various diseases such as irritable bowel syndrome (SRK), inflammatory intestinal diseases (BCC), allergies, autoimmune diseases and obesity.
Section 2: Probiotics: friendly bacteria for health
Probiotics are living microorganisms that, when taking sufficient quantities, have a positive effect on the health of the owner. They are often called “useful bacteria” or “friendly bacteria.” Probiotics can be in the form of food products, such as yogurt, kefir, sauerkraut and other fermented products, as well as in the form of biologically active additives (dietary supplements).
- Probiotic action mechanisms: Probiotics have a positive effect on health through various mechanisms, including:
- Competition with pathogens: Probiotics compete with pathogenic bacteria for resources and space in the intestines, thereby preventing their reproduction and causing infections.
- Strengthening the intestinal barrier: Probiotics help strengthen the intestinal barrier, preventing the penetration of harmful substances and pathogens into the bloodstream. They stimulate the production of mucus, which protects the intestinal mucosa, and improve the density of intercellular contacts.
- Modulation of the immune system: Probiotics stimulate the immune system, increasing the activity of immune cells and improving antibodies.
- Production of antimicrobials: Probiotics produce antimicrobials, such as bacteriocins that inhibit the growth of pathogenic bacteria.
- Production of short -chain fatty acids (KCHK): Ferment fibers probiotics and produce KTszhk, such as butyrate, acetate and propionate, which are an important source of energy for colon cells and have anti -inflammatory properties.
- The most common types of probiotics:
- Lactobacillus: Lactobacillus is a kind of lactic acid bacteria, which includes many species such as Lactobacillus acidophilus, lactobacillus rhamnosus, laactobacillus casei and laactobacillus Plantarum. Lactobacillus is widely used in probiotic products and additives. They are known for their ability to improve digestion, strengthen the immune system and reduce the risk of developing diarrhea associated with antibiotics.
- Bifidobacterium: Bifidobacterium is a kind of bacteria that is usually found in a person’s intestines, especially in infants. Bifidobacterium includes types such as Bifidobacterium Bifidum, Bifidobacterium Longum, Bifidobacterium Breve and Bifidobacterium Infantis. Bifidobacterium plays an important role in maintaining a healthy intestinal microflora, strengthening the immune system and protecting against infections.
- Saccharomyces boulardii: Saccharmyces Boulardii is a type of yeast that is used as a probiotic. Saccharmyces Boulardii is effective in the prevention and treatment of diarrhea associated with antibiotics, as well as travelers diarrhea.
- Bacillus: Bacillus is a kind of bacteria that includes types such as Bacillus subtilis and Bacillus coagulans. Bacillus has the ability to form spores, which makes them resistant to high temperatures and the acidic environment of the stomach. Bacillus can be useful for improving digestion and strengthening the immune system.
- Probiotics and health: Studies show that probiotics can be useful in various health conditions, including:
- Diarrhea associated with taking antibiotics: Antibiotics can destroy both harmful and beneficial bacteria in the intestines, which can lead to diarrhea. Probiotics can help restore microflora balance and reduce the risk of diarrhea associated with antibiotics.
- Irritable intestine syndrome (SRK): SRK is a common intestinal disorder, which is characterized by abdominal pain, bloating, gas formation, diarrhea and constipation. Some studies show that probiotics can help alleviate the symptoms of IBS.
- Inflammatory diseases of the intestine (BCC): ISC is a group of diseases that are characterized by chronic intestinal inflammation, including Crohn’s disease and ulcerative colitis. Some studies show that probiotics can help reduce inflammation and improve the symptoms of OKK.
- Allergies: Some studies show that probiotics can help reduce the risk of developing allergies, especially in children.
- Atopic dermatitis (eczema): Atopic dermatitis is a chronic inflammatory skin disease, which is characterized by itching and rashes. Some studies show that probiotics can help improve the symptoms of atopic dermatitis.
- Urinary tract infections (IMP): Probiotics can help prevent recurrent EPPs, colonizing the vagina with useful bacteria and preventing the propagation of pathogenic bacteria.
- Strengthening the immune system: Probiotics stimulate the immune system, increasing the activity of immune cells and improving antibodies.
- Prevention of respiratory infections: Some studies show that probiotics can help reduce the risk of respiratory infections, such as colds and flu.
- Probiotic safety: Probiotics are usually considered safe for most people. However, in some people, probiotics can cause side effects, such as bloating, gas formation and diarrhea. These side effects usually pass on their own after a few days. People with a weakened immune system, pregnant and nursing women should consult a doctor before taking probiotics.
Section 3: Probiotics in BADach: That need to know before buying
Probiotics are available in various forms, including food products and biologically active additives (BADs). Bades with probiotics offer a convenient and concentrated method of obtaining beneficial bacteria. However, when choosing a dietary supplement with probiotics, it is important to consider several factors to ensure the efficiency and safety of the product.
- The choice of the right straw: Different strains of probiotics have different properties and can be effective in different health states. It is important to choose a dietary supplement containing probiotics strains that are scientifically proven as effective in a specific state of health. For example, Lactobacillus Rhamnosus GG is often used to prevent and treat diarrhea associated with antibiotics, and Bifidobacterium Infantis can be useful for infants with colic.
- The amount of CO (colony -forming units): Someone is a measure of the number of living bacteria in one dose of probiotic. In order for the probiotic to have a positive effect on health, it must contain a sufficient amount of living bacteria. The recommended dose of probiotics varies depending on the strain and health status, but usually ranges from 1 billion to 10 billion on the day. It is important to note that the amount indicated on the label refers to the number of living bacteria at the time of production, and not at the time of expiration of the expiration date.
- Resistance to the acidic environment of the stomach and bile: Probiotics should be resistant to the acidic environment of the stomach and bile to survive and get to the intestines, where they can have a positive effect on health. Some probiotic strains, such as Bacillus, have natural resistance to the acidic environment of the stomach. Other probiotics can be enclosed in special capsules that protect them from the effects of gastric juice.
- Presence of prebiotic: Prebiotics are undigested dietary fiber that serve as food for probiotics. Adding prebiotics to dietary supplements with probiotics can help improve the survival and growth of probiotics in the intestines. The most common prebiotics include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).
- Quality and reputation manufacturer: It is important to choose dietary supplements with probiotics from reliable manufacturers who adhere to strict quality standards. Check if the manufacturer has certificates confirming the quality and safety of products. Look for information about the company and reviews of other customers.
- Storage conditions: Probiotics are living microorganisms, and they can be sensitive to high temperatures and humidity. It is important to store dietary supplements with probiotics in accordance with the manufacturer’s instructions. Some probiotics require storage in the refrigerator to maintain their viability.
- Output form: Bades with probiotics are available in various forms, including capsules, tablets, powders and chewing sweets. Choose the form of release, which is most convenient for you.
- Individual needs: Before taking a dietary supplement with probiotics, it is recommended to consult a doctor, especially if you have any diseases or take any medication. The doctor will help you choose a suitable strain and a dose of probiotic, taking into account your individual needs and health status.
- Marking and information on the package: Carefully study the information on the packaging. The label should indicate:
- The name of the strain (for example, Lactobacillus Rhamnosus GG).
- The amount of CO (colony -forming units) per dose.
- Best before date.
- Storage conditions.
- Information about the manufacturer.
- Price: The price of dietary supplements with probiotics can vary depending on the strain, the amount of CFU and the manufacturer. It is not necessary to choose the most expensive product, but too cheap products can be poor -quality. Compare the prices of different products and select the one that meets your needs and budget.
Section 4: probiotics and diet: how to enhance the effect
Probiotics in dietary supplements can be useful to maintain a healthy microflora, but to achieve the maximum effect, it is also important to adhere to a healthy diet. The diet plays a key role in the formation and maintenance of microflora balance.
- Increase in fiber consumption: Fiber is an indigestible dietary fiber that serves as food for probiotics. Products rich in fiber include fruits, vegetables, whole grain products and legumes. Fiber contributes to the growth of beneficial bacteria in the intestines and the production of short -chain fatty acids (KCHK).
- Reducing the consumption of processed products, sugar and fats: Processed products, sugar and fats can contribute to the growth of harmful bacteria in the intestines and disrupt the balance of microflora. Try to avoid or limit the consumption of these products.
- Increased consumption of fermented products: Enzymes, such as yogurt, kefir, sauer cabbage, kimchi and comable, contain live probiotics that can help improve the intestinal microflora. Choose yogurt and kefir containing living and active crops.
- Diversity of diet: The use of a variety of food provides microflora with various nutrients and contributes to the growth of various types of bacteria.
- Moisturization: Enough water consumption is important to maintain the health of the digestive system and microflora.
- Alcohol use restriction: Excessive alcohol consumption can negatively affect the intestinal microflora.
- Avoiding unnecessary use of antibiotics: Antibiotics can destroy both harmful and beneficial bacteria in the intestines. Take antibiotics only as prescribed by a doctor and only if necessary. After taking antibiotics, it is recommended to take probiotics to help restore microflora balance.
Section 5: The future of probiotics: new prospects
Studies in the field of probiotics are ongoing, and scientists open up new opportunities for using probiotics in maintaining health and treating diseases.
- Personalized probiotics: In the future, we can see the development of personalized probiotics, which will be selected individually for each person based on the analysis of his microflora.
- Probiotics for brain health: Studies show that probiotics can affect mood, behavior and cognitive functions. In the future, we can see the development of probiotics specially designed to improve brain health.
- Probiotics for cancer treatment: Some studies show that probiotics can help improve the effectiveness of cancer treatment and reduce the side effects of chemotherapy.
- Probiotics for the health of the skin: Probiotics can help improve the condition of the skin, reduce inflammation and reduce the risk of skin diseases.
- Postbiotics: Postbiotics are product of the vital functions of probiotics, such as short -chain fatty acids (KCHK). Postbiotics have useful properties and can be used as therapeutic agents.
In conclusion, probiotics in dietary supplements can be a useful addition to a healthy lifestyle to maintain healthy microflora and improve health. However, it is important to choose the right strain, dose and producer of probiotics, and also adhere to a healthy diet to achieve the maximum effect. Studies in the field of probiotics are ongoing, and in the future we can see the development of new and innovative probiotic products.