What is the best probiotic for weight loss

By Isabella Storyclaire

last updated November 18, 2024

Contributions sourced from

7 of the best probiotic supplements for weight loss

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Probiotics are live bacteria that are added, grown, or mixed into foods and drinks. Some studies suggest a link between probiotic consumption and weight loss when part of a balanced diet. However, further clinical trials will help determine how doctors can utilize this for patient treatment.

A quick look at the 7 best probiotics for weight loss in 2022

Probiotics are living microorganisms that may provide health benefits when people consume them. Typically, they come in yogurt form or specifically formulated drinks and supplements. They are also available in fermented foods such as kefir, tempeh, kombucha, miso, kimchi, and sauerkraut.

Learn more about probiotic foods here.

Probiotics can manipulate the gut microbiome. The gut microbiome refers to the collection and activity of microorganisms, including bacteria, that reside in the gastrointestinal (GI) tract.

Dietary choices can influence the gut microbiome in helpful or harmful ways to overall health. People can add beneficial bacteria, such as lactobacilli or bifidobacterium, to their gut microbiome by using probiotic supplements or formulated foods.

Learn more about the microbiome and its role in health via MNTs dedicated hub.

The Food and Beverage Administration (FDA) does not regulate probiotics and treats them like other health supplements. However, it does generally consider them safe.

Additionally, the FDA includes many microorganisms in the Generally Recognised As Safe (GRAS) list, such as the lactic acid producing strains of probiotics commonly used in yogurt, Lactobacillus bulgaricus and Streptococcus thermophilus.

The relationship between probiotics and weight loss is complex and the subject of ongoing research.

A 2021 scientific review of data suggests that the intake of probiotics could lead to weight loss over 12 weeks in combination with other healthy lifestyle habits, such as regular physical activity.

Another review looked at the relationship between obesity and the gut microbiome. Those with a higher body mass index (BMI) may have reduced diversity in their gut microbiome. The review suggests the consumption of probiotics may alter the gut microbiome in ways that promote weight loss in people with high BMI by regulating appetite, metabolism, and energy expenditure.

Learn more about the potential benefits of probiotics here.

Similar to other supplements, probiotics are not subject to the same regulations as medications or food. This lack of regulation applies to supplements.

Therefore, it is not always possible to ensure that the probiotic contains the bacteria strains and quantities a product may claim.

Additionally, many bacteria populations in a probiotic supplement may change over time due to storage conditions or temperature fluctuations.

A 2015 study reports very rare cases of unwanted bacteria-host interactions or other side effects of probiotics, usually in immunosuppressed people or those otherwise severely ill. The researchers note that taking supplements always poses some risk and that the safety of probiotics requires further study.

Foods that contain probiotics, such as yogurts, are regulated by the FDA. They may not contain probiotics in as high quantities as supplements but may generally be a safer option for people concerned about risks.

Probiotics are not a replacement for conventional medicine. Probiotics should not be taken by people who are immunocompromised or otherwise severely ill. If pregnant or nursing, seek medical advice prior to use. Probiotics cannot treat or cure any disease or condition.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

Cost: $31.94
CFUs: 50 billion
Form: Powder
Doses: 20

A person can add this unflavored powder supplement to a drink daily. The manufacturer recommends adding it to a cold drink as heat may destroy the bacteria.

It contains multiple bacteria strains, including L. gasseri, L. rhamnosus, A. Senegal, and L. Acidophilus.

The product is suitable for vegans, is gluten-free, and is USDA certified as organic.

Cost: $52.60
CFUs: 10 billion
Form: Capsules
Doses: 60

These capsules are vegan and gluten free, and contain a single targeted strain of Bifidobacterium. It also contains whole-food herbs that the company claims benefit wellness.

The manufacturer recommends taking one capsule per day, with or without food.

Cost: $35.99
CFUs: 60 billion
Form: Capsules
Doses: 30

These 8-probiotic-strain capsules are vegan and gluten-free, and the manufacturer recommends taking one capsule daily.

Solaray claims that its product contains no genetically modified organisms (GMOs), and its product is lab-verified.

Cost: $25.99
CFUs: 12 billion
Form: Capsule
Doses: 30

This product uses two strains of bacteria and does not contain any stimulants, including caffeine.

The manufacturer claims these capsules help a persons body metabolize fats, carbohydrates, and proteins.

These capsules are vegetarian, but unlike many others, are not vegan friendly. They have a unique purple color that the company claims come from purple carrot concentrate.

Cost: $28.97
CFUs: 10 billion
Form: Capsules
Doses: 30

These capsules provide a 250 milligram (mg) serving of Lactobacillus gasseri.

The company recommends taking one capsule per day.

Cost: $29.25
CFUs: 20 billion
Form: Capsules
Doses: 30

These vegetarian capsules contain 10 bacteria strains, a prebiotic component, and green coffee bean extract. The product claims to support immune and digestive health, alongside a healthy BMI.

The manufacturer advises taking two capsules per day.

This product requires refrigeration.

Cost: $51.99
CFUs: 10 billion
Form: Capsules
Doses: 60

Probulin advertises that they transport their products in cold boxes during shipping, which helps maintain probiotic levels.

This product features 10 strains of probiotics and herbal ingredients such as the adaptogen ashwaganda.

A person can take this vegan, gluten-free product twice a day.

The table below compares the probiotic supplements in this article on key features:

When looking for a probiotic, a person may make some considerations.

Labeling

Probiotic measurements are Colony Forming Units (CFUs) which estimate the number of viable cells in a given sample under controlled conditions.

Current regulation only requires a manufacturer to declare the total weight of the microbes, alive or dead, which does not correlate to the actual dose a person may consume.

When choosing a supplement, the Office of Dietary Supplements (ODS) recommends looking for a supplement declaring total CFUs at the end of the products shelf life.

Dosage

Many probiotic supplements have 110 billion CFUs, and some have over 50 billion. There is no defined upper consumption limit, but there is currently also no evidence to suggest that higher CFU counts have better health effects.

People should also consider the types and amounts of different strains. These do not necessarily indicate safer or higher quality products, however.

While capsules and powders are the most common probiotic supplements, probiotics are also available in yogurts, fermented milk drinks, and even infused into flavored drinks. An individuals gut microbiome will also adapt gradually to diet changes, with different diets rendering different changes.

Probiotics alone will not likely support weight loss and should be taken in combination with proven weight loss methods, such as reducing energy intake and increasing physical activity.

Below, we look at some common questions about probiotics for weight loss.

Can probiotics help with weight loss?

The evidence shows a link between probiotics and weight loss when a person uses them alongside a balanced diet and exercise regimen.

A person may need to try different products to find a probiotic supplement that suits their needs.

Is there a recommended probiotic dosage or intake suggestion?

No. There is currently no research to suggest an ideal number of CFUs or preferred methods of consuming probiotics.

Probiotics for weight loss are generally safe and can complement a persons diet and exercise regimen. Individuals should try different options to find what works best for them.

Anyone with concerns about the safety of taking probiotics should speak to a doctor for guidance.

Experts are continually studying probiotics to find the most effective bacteria strains and the optimal CFU dosage. They may then be able to confirm the link between the gut microbiome and weight loss.

How Probiotics Can Help You Lose Weight and Belly Fat

Some probiotic strains may help support weight loss and provide other health benefits, including to your heart, immune system, and digestive system.

Probiotics are live microorganisms that have health benefits when eaten (1).

Theyre found in both supplements and fermented foods.

Probiotics may improve your immune function and digestive and heart health, among other benefits (2, 3, 4, 5, 6, 7).

Several studies also suggest that probiotics can help you lose weight and belly fat.

Hundreds of microorganisms reside in your digestive system.

The majority of these are friendly bacteria that produce several important nutrients, including vitamin K and certain B vitamins.

They also help break down fiber, which your body cant digest, turning it into beneficial short-chain fatty acids like butyrate (8).

There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. Body weight seems to be related to the balance of these two families of bacteria (9, 10).

Both human and animal studies have found that moderate-weight people have different gut bacteria than those with overweight or obesity (11, 12, 13, 14).

In the majority of those studies, people with obesity had more firmicutes and fewer bacteroidetes, compared with moderate-weight people.

However, several studies have failed to find a connection between the firmicutes-to-bacteroidetes ratio and obesity (15).

People with obesity tend to have less diverse gut bacteria than lean people. Whats more, those with obesity who have less diverse gut bacteria tend to gain more weight than people with obesity who have more diverse gut bacteria (11, 16).

Some animal studies also show that when gut bacteria from mice with obesity were transplanted into the guts of lean mice, the lean mice developed obesity (17).

Summary
Studies suggest that gut bacteria may play a powerful role in body weight regulation.

The methods by which probiotics affect body weight and belly fat arent yet well understood.

Probiotics seem to influence appetite and energy usage via the production of acetate, propionate, and butyrate, which are short-chain fatty acids (12, 13).

Its thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces (18).

In other words, they make your body harvest fewer calories from the foods you eat.

Certain bacteria, such as those from the Lactobacillus family, have been found to function in this way (18).

Probiotics may also fight obesity in other ways, including:

Releasing appetite-regulating hormones: Probiotics may help release the appetite-reducing hormones glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). Increased levels of these hormones may help you burn calories and fat (19, 20).
Increasing levels of fat-regulating proteins: Probiotics may increase levels of the protein angiopoietin-like 4 (ANGPTL4). This may lead to decreased fat storage (20, 21, 22).

Strong evidence links obesity to inflammation throughout the body. By improving the health of your gut lining, probiotics may reduce systemic inflammation and protect against obesity and other diseases (23, 24, 25, 26, 27)

More research is needed to fully understand these mechanisms.

Summary
Probiotics may reduce the number of calories you absorb from food. They also affect levels of hormones and proteins related to appetite and fat storage, as well as potentially reduce inflammation, which can drive obesity.

A recent review of well-designed studies on probiotics and weight loss in people with overweight and obesity suggests that probiotics can help you lose weight and lower your body fat percentage (28).

In particular, studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat.

In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 34% over 6 weeks (29).

Another study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosus supplements on weight loss and weight maintenance (30).

Women taking the probiotics lost 50% more weight over 3 months, compared with those taking a placebo pill. They also continued to lose weight during the weight maintenance phase of the study.

In one well-designed study, 114 adults with obesity were given either the probiotic Lactobacillus sakei or a placebo for 12 weeks. Those taking the probiotic experienced significant decreases in both body fat mass and waist circumference (31).

Lactobacillus gasseri

Of all the probiotic bacteria studied to date, Lactobacillus gasseri shows some of the most promising effects on weight loss. Numerous studies in rodents have found that it has anti-obesity effects (32, 33, 34, 35, 36).

Additionally, studies in adults have shown promising results (18, 37, 38, 39).

One study that followed 210 people with significant amounts of belly fat found that taking Lactobacillus gasseri for 12 weeks reduced body weight, fat around organs, body mass index (BMI), waist size, and hip circumference.

Whats more, belly fat was reduced by 8.5%. However, when participants stopped taking the probiotic, they gained back all of the belly fat within 1 month (38).

Other strains

Other strains of probiotics may also help reduce weight and belly fat.

In an 8-week study, women with overweight or obesity took either a probiotic that included strains of both Lactobacillus and Bifidobacterium or a placebo, along with following a dietary intervention.

Those consuming the probiotic lost significantly more belly fat than those taking a placebo (40).

Another study in 135 people with significant amounts of belly fat found those who took Bifidobacterium animalis subsp. lactis daily for 3 months lost significantly more belly fat and had reduced BMI and waist circumference, compared with those taking a placebo.

These results were especially pronounced in women (41).

Summary
Several strains of probiotics in both the Lactobacillus and Bifidobacterium family have been shown to reduce weight and belly fat. Lactobacillus gasseri appears to be one of the most effective.

Losing weight is not the only way to fight obesity. Preventing unwanted weight gain in the first place may be even more valuable in avoiding obesity.

In one 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain in people following a diet that provided 1,000 extra calories than they needed per day (42).

Those in the probiotic group gained less fat, although they didnt experience any significant changes in insulin sensitivity or metabolism.

This indicates that some probiotic strains might prevent weight gain in the context of a high calorie diet. However, this needs to be studied further.

Summary
Certain probiotic strains may be able to reduce weight gain in people following a high calorie diet.

Not all studies have found that probiotics aid weight loss.

Some studies have found that certain probiotic strains might lead to weight gain not weight loss.

One recent review found that probiotics effects on body weight depend on which species and strains are used. For instance, while one strain of Lactobacillus gasseri reduced weight gain compared with a control, another strain promoted weight gain (43).

Summary
Not all probiotics aid weight loss, and some may even cause weight gain. The effects depend on the probiotic strain and may vary by individual.

Probiotics offer a wide range of health benefits.

However, their effects on weight are mixed and seem to depend on the type of probiotic.

Evidence indicates that Lactobacillus gasseri may help people with obesity lose weight and belly fat. Additionally, a probiotic supplement blend called VSL#3 may reduce weight gain in those on a high calorie diet.

At the end of the day, certain types of probiotics may have modest effects on your weight, especially when combined with a healthy, whole-foods diet.

Nevertheless, there are many other reasons to take a probiotic supplement.

They can improve your digestive health and cardiovascular risk factors, reduce inflammation, and even help fight depression and anxiety.