Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. These beneficial bacteria temporarily supplement the trillions of microbes already living in the human gut. Among the most researched and widely utilized is Lactobacillus rhamnosus, often abbreviated as L. rhamnosus. This species is frequently included in commercial supplements due to its resilience and beneficial properties.
The Specific Health Benefits of Lactobacillus rhamnosus
This species is highly valued for its ability to strongly adhere to the intestinal walls, allowing it to persist in the gut longer than many transient strains. This adherence helps L. rhamnosus effectively compete with harmful pathogens for colonization sites and nutrients within the digestive tract.
A primary benefit is its role in supporting the integrity of the gut barrier, the layer of cells lining the intestine. L. rhamnosus stimulates reactions that strengthen the tight junctions between these cells, preventing unwanted substances from leaking into the bloodstream. This function is relevant for overall digestive wellness and immune regulation.
The bacteria is widely studied for managing and preventing various forms of diarrhea, especially antibiotic-associated diarrhea (AAD). Supplementation with L. rhamnosus strains significantly reduces the risk of this common side effect caused by antibiotics disrupting the gut microbiome. The probiotic also contributes to a balanced immune response by interacting with immune cells and influencing antibody production.
Identifying Lactobacillus rhamnosus on Probiotic Labels
To find this species, locate the full scientific name on the product label. The designation includes the Genus, the Species, and often a specific Strain. Look for Lactobacillus rhamnosus, though it has recently been reclassified in some scientific circles as Lacticaseibacillus rhamnosus.
The Colony Forming Unit (CFU) count is also important, as it measures the number of viable bacteria in a dose. It is important to choose a product that guarantees the CFU count at the expiration date, rather than only at the time of manufacture, to ensure you are consuming a sufficient number of live organisms. Dosages are typically expressed in billions of CFUs, often ranging up to 20 billion CFUs daily.
L. rhamnosus is available in commercial formats including capsules, powders, and liquids, and is frequently added to functional foods like yogurt and fermented milk. When selecting a supplement, look for a specific strain code (letters and numbers following the species name) to confirm the strain has been backed by scientific research.
Key Strains of Lactobacillus rhamnosus and Their Unique Uses
Specific health benefits are often strain-dependent, meaning not all strains of L. rhamnosus are identical.
Lactobacillus rhamnosus GG (LGG)
LGG is the most globally recognized and extensively studied strain. The “GG” refers to the researchers Sherwood Gorbach and Barry Goldwin, who first isolated the strain. LGG is well-known for its application in pediatric health, including the treatment and prevention of acute diarrhea in children and infants. Research also supports its use in reducing the risk of developing eczema in high-risk infants when administered during pregnancy and early life. This strain’s robust nature, including its acid and bile resistance, allows it to survive the digestive process and colonize the gut effectively.
Lactobacillus rhamnosus HN001
This strain has been researched for its effects on maternal and immune health. Studies involving pregnant and breastfeeding women suggest that supplementation with HN001 may help reduce the risk of developing eczema in the infant. HN001 has also been investigated for potential benefits in reducing the risk of gestational diabetes. The effects observed with LGG cannot be automatically assumed for HN001, emphasizing the importance of strain specificity.
Natural Food Sources and Probiotic Viability
While many commercial probiotics contain high concentrations of L. rhamnosus, the species can also be found in certain fermented foods. Specific types of yogurt, kefir, and some semi-hard cheeses may contain this bacteria as a result of the fermentation process. Fermented vegetables like sauerkraut and kimchi can also be a source.
Regardless of the source, a probiotic must contain live, viable organisms to be effective. This is why proper storage is important, as these bacteria are sensitive to environmental factors like heat and moisture. Always check the label for specific storage instructions; while some modern formulations are shelf-stable, others require refrigeration, typically between 2°C and 8°C, to maintain their potency.
Choosing products in opaque, airtight containers or blister packs can help protect the live cultures from light and oxygen degradation. Finally, always adhere to the “Use By” or expiration date on the package, as this is the date until which the manufacturer guarantees the stated number of viable CFUs.