The most common types of probiotics and their benefits

What are “probiotics”?

According to scientific literature¹, “probiotics” are defined as “live microorganisms, which when administered in adequate amounts, confer a health benefit on the host”.

Health benefits have been demonstrated for specific probiotic strains of genera such as Lactobacillus, Bifidobacterium, Bacillus and many more.

Many well-known probiotics share health effects like supporting digestive and immune health. However all probiotics are not made equal and those microorganisms must be taken into sufficient amounts to confer health benefits.

With so many probiotics available in today’s marketplace, selecting the best probiotic for your individual needs can be overwhelming. It may help to understand the most common probiotics and how they act in the body.

Understanding probiotic species and strain names

Probiotics are divided into the categories; genus, species, and strain:

Genus is the broader category of classification. For example, if we go to the animal kingdom, a genus could apply to “all dogs”.
Species are groups within a genus that share common features. If we follow previous example, the genus of “all dogs” has a species referring to “dog breeds” such as “spaniels” dog breeds.
Strain refers to the bacteria's individual characteristic's which make it unique. In our dog analogy it would be a “cocker spaniel” or “springer spaniel” for example.

If we take an example of one of our Novonesis' probiotic strains for brain health:

Genus: Bifidobacterium
Species : Longum
Strain : 1714

Just like “cocker spaniel” or “springer spaniel” are known for certain traits, the various species of probiotics within each genus can have different effects on the body and are generally grouped by traits with significant health effects.

Every organism, including probiotic strains, has a scientific name that includes its genus (the first, capitalized, part of its name) and species (the second, lowercase, part of its name) and subspecies (abbreviated subsp.), if applicable. Microorganisms like probiotics can be further classified into strains, expressed alphanumerically, which may have unique properties.

How many probiotics exist?

It's challenging to provide an exact number of probiotic strains that exist because new strains are continually being discovered and researched. The most well-known probiotics belong to the genera (genus) Lactobacillus and Bifidobacterium, but there are many other less common strains as well.

Lactobacillus bacteria are important colonizers of the digestive tract.
Bifidobacterium are widespread in the environment and in the intestines of many animals and humans. They’re the first colonizers of the infant gut microbiota

The International Scientific Association for Probiotics and Prebiotics (ISAPP) is an organization that works on probiotic-related issues, and they have identified specific strains with well-documented health benefits.

As January 2022, there were several dozen recognized and studied probiotic strains. Keep in mind that the field of probiotics is dynamic, and new research may have been conducted since then. It's always a good idea to consult the latest scientific literature or experts in the field for the most up-to-date information.

Based on its classification, probiotics have been associated with various health benefits, and different strains may have different effects. It's important to note that the specific health benefits of probiotics can vary depending on the strain, dosage, and individual factors.

Probiotics and targeted health benefits

Here are some general associations between certain probiotic strains and potential health benefits:

Bifidobacterium longum: Associated with digestive and immune health
Lactobacillus reuteri2: May contribute to immune system support.
Lactobacillus plantarum: Supports digestive health, may have antioxidant properties.
Bacillus subtilis3 : that may help attenuate and prevent inflammatory responses in the intestine while also strengthening the gut barrier
Weizmannia coagulans4 : that may help relieve signs of gastrointestinal discomfort

It's important to understand that the health benefits of probiotics are strain-specific, and not all strains within a species may have the same effects. Moreover, the effectiveness of probiotics can vary among individuals, depending on factors such as overall health, diet, and the presence of specific health conditions.

Different strains of bacteria perform different functions in the body. Before using probiotics for specific health concerns, it's advisable to consult with a healthcare professional to ensure that the chosen probiotic is appropriate for your individual needs and circumstances.

Where to get probiotics

Probiotics could be found in food, often fermented.

Those probiotics-rich foods encompass a variety of options, such as yogurt, kefir, kimchi or kombucha, often containing strains like Lactobacillus, Bifidobacterium, or Bacillus. However, not all of these foods may deliver a sufficient quantity of probiotic bacteria to survive the journey through the gastrointestinal tract.

For optimal probiotic benefits, foods should ideally harbour 106 colony-forming units (CFU)⁵ per gram of viable live bacteria, though this information is often not provided by manufacturers.

Considering this, opting for targeted probiotic supplements with documented probiotic levels might be preferable. These supplements allow for the selection of specific probiotic species and strains known for their health benefits. When choosing a probiotic supplement, it's essential to scrutinize the label for details such as the genus, species, and strain of probiotics, along with the CFU count, recommended dosage, and storage instructions.

Before integrating new dietary supplements, including probiotics, into your regimen, it's prudent to consult with your healthcare provider, especially if you have chronic health conditions that may warrant special consideration.