Coming out of the year's cold months didn’t bring the expected joy and easy-go-lucky feelings. Following a close personal analysis and in-depth research, I concluded the homemade yogurt I have ritually been preparing could be part of the solution. A probiotic that hasn’t yet caught my attention came to light, and my newest research is about it: L. reuteri. I’m making you a witness of my navigation through its intricacies, delving into its significance, possible preparation methods, and potential health benefits. It’s striking to note that many sources misrepresent the resilience of the gut microbiome, to the point they claim antibiotics have no lasting effects on gut flora, which is a sad and inaccurate assertion.
The Impact of Gut Disruptors
Antibiotics, corticosteroids, processed food, and herbicides can harm dramatically your beneficial microbes. This causes dysbiosis (imbalance of bacterium species) promoting the growth of antibiotic-resistant microbes and making you susceptible to various health issues. This is why keystone microbes play a significant role in maintaining wellness. They are crucial in fostering a thriving inner ecosystem and producing beneficial postbiotics (bioactive metabolites left behind after your body digests both prebiotics and probiotics).
The Microbes and You
Keystone microbes are essential for maintaining a healthy gut microbiome. The depletion of these microbes can have a profound impact on your overall health and increase the risk of inflammation, autoimmune diseases, and allergies. It can also make it more challenging for your body to produce beneficial postbiotics.
While your body is composed of approximately 20,000 genes, the microbes in your gut contain around 3,000,000 genes, which collectively account for 99% of your total gene count. A balanced microbiome plays a crucial role in strengthening your immune system and improving your mental well-being. It not only reduces the risk of developing diseases but also enhances the absorption of nutrients. Moreover, microbes influence the production of neurotransmitters, which can affect your mood. A disrupted microbiome can lead to a leaky gut condition, which, combined with the presence of harmful microbes, can further hinder nutrient absorption and cause deficiencies that impact your mood, energy levels, and immunity. The following table provides a list of key microbes and the deficiency-related issues they can cause.
While no single solution exists, specific keystone species like L. reuteri show promise. They are beneficial microbes, producing helpful postbiotics like butyrate. They offer various advantages for digestive health.
L. reuteri, a specific type of probiotic, has garnered significant attention due to its potential to enhance your well-being. It’s way more than just a mere supplement; it delves into the intricacies of your body and the underlying mechanisms that contribute to your health.
The L. reuteri nature
Lactobacillus reuteri (L. reuteri), a bacterium isolated in 1962, has been a subject of more scientific researches since 2020. This is why, ongoing discoveries continue to reveal new insights into its potential benefits. Initially, L. reuteri was observed to reduce regurgitation and colic in infants, suggesting that it possessed unique properties compared to other strains.
Further research delved deeper into its implications. A groundbreaking study conducted at MIT explored L. reuteri’s potential in colon cancer treatment. Initially, the researchers revealed L. reuteri’s extraordinary effects in colon cancer treatment among mice. However, they also observed remarkable changes in the mice, including their leaner bodies, thicker fur, and remarkably faster wound healing. These observations were not mere coincidences and the study indicated an increase in growth hormone and a stimulated immune response in the test mice. Even the thymus gland, crucial for T-cell production, showed signs of restoration in size.
Effect on wellness
L. reuteri stands out because it can colonize the small intestine, unlike most microbes that reside in the colon. This colonization is crucial because it sets the stage for producing natural antimicrobials, such as reuterin, which play a vital role in maintaining gut health.
These compounds target harmful bacteria, addressing conditions like Small Intestinal Bacterial Overgrowth (SIBO). L. reuteri is considered a keystone microbe, helping to balance the gut’s ecosystem. This isn’t just about immediate relief; it involves setting a foundation for a healthier gut community. This balance is important for your overall digestive health and function, contributing to reduced inflammation and improved nutrient absorption.
The Oxytocin Production
One of the most significant benefits of L. reuteri is its influence on oxytocin levels. Oxytocin is a hormone crucial for social bonding and overall well-being. Higher oxytocin levels can foster a stronger sense of connection with others. Individuals have reported improvements in social interactions and a reduction in stress levels.
This impact extends beyond mental well-being and influences body composition as well. By potentially restoring a natural oxytocin level — naturally declining over time — L. reuteri addresses a fundamental aspect of human nature. Its benefit surpasses what most supplements can achieve. It underscores the interconnectedness of gut health, hormonal balance, and emotional wellness.
Muscle Mass and Aging
L. reuteri has another compelling aspect: its impact on muscle mass and body shape, which is influenced by oxytocin. People taking L. reuteri are noticing significant muscle gain without altering their exercise routines. This can have profound implications for maintaining physical function as we age. For many who are losing muscle mass, L. reuteri offers more than just physical benefits. Maintaining strength means improved independence and a better quality of life.
This highlights the importance of L. reuteri probiotic benefits in aging, helping to combat sarcopenia (an age-related loss of muscle mass). Improving muscle health supports metabolism and reduces the risk of injury. This provides an important advantage for maintaining an active and healthy lifestyle as we age.
Empathy and Social Dynamics
The intriguing connection between L. reuteri and empathy is a captivating area of research. Oxytocin, often referred to as the "love hormone," plays a crucial role in comprehending and sharing the emotions of others. Furthermore, some studies have linked oxytocin to reduced social stress. By elevating this hormone, individuals may experience strengthened social bonds and enhanced communication skills.
This improved communication fosters more profound social connections, ultimately enriching the overall quality of life. In an era characterized by unprecedented social isolation, people are unexpectedly benefiting from this. The narrative here extends far beyond hormones, encompassing intricate underlying mechanisms and profound social implications associated with L. reuteri.
The Missing Microbe
It turns out, that L. reuteri used to be very prevalent in humans. However, this prevalence has declined due to various factors, including the use of antibiotics and changes in dietary habits, such as a lack of breastfeeding. These factors have led to increased challenges, such as poor gut diversity and the development of conditions like SIBO.
The modern diet, characterized by its high UPF consumption, diverges significantly from traditional dietary patterns. Restoring L. reuteri can be seen as a means of reclaiming a piece of your ancestral health, returning us to the way humans lived for millennia.
Skin Health
The connection between gut health and skin conditions is paramount. Conditions like rosacea and others can be improved. Simple rashes often stem from a disrupted skin microbiome, while conditions like rosacea can originate in the gut. L. reuteri, when addressed in the small intestine and promoting a balanced microbial environment, supports improvements in skin health. This connection has been extensively studied in a recent review.
By consuming some of the byproducts of dead bacteria, L. reuteri can reduce the triggers for various skin conditions. A healthy skin microbiome is a reflection of a healthy gut. L. reuteri’s anti-inflammatory effects can calm the skin, benefiting individuals with various conditions.
Food Sensitivities
Many people find that their food intolerances, such as those to FODMAPs, legumes, or other food groups, improve when they consume L. reuteri. This improvement occurs because L. reuteri helps strengthen the intestinal wall, which leads to a better gut environment and improved absorption of nutrients. By reducing the likelihood of undigested food particles entering the bloodstream, L. reuteri helps minimize immune responses and leads to fewer adverse reactions. This, in turn, enhances tolerance to a wider range of foods. The improved digestion associated with L. reuteri allows for the absorption of more nutrients, enabling individuals to expand their food choices and contribute to both gut and overall well-being.
A Super Gut for Super You
L. reuteri plays a crucial role in rebuilding not only your gut flora but also various aspects of your physiology. It addresses not only muscle mass, empathy, skin, and food sensitivities but also promotes a broader restoration that many supplements can’t achieve.
This restoration goes beyond mere surface-level fixes, delving into core health improvements. The shift from simply "fixing" to restoring takes on new significance in this context. Cultivating the microbiome through L. reuteri initiates chain reactions that lead to far-reaching benefits, ultimately contributing to the development of a stronger gut environment.
Benefits
L. reuteri probiotic offers a variety of benefits, including improved digestive health, relief from diarrhea, constipation, and IBS (Irritable bowel syndrome) symptoms, and enhanced gut barrier function and immune support. They play a crucial role in producing antimicrobial substances that help control harmful bacteria in the gut, contributing to a more balanced and resilient gut microbiome. Furthermore, restoring L. reuteri in the gut may lead to improvements in social behaviors due to the increased production of oxytocin.
Application
L. reuteri is generally considered safe, but individuals with compromised immune systems should approach it with caution. Before using the supplement, those in this group should consult a healthcare professional.
Individuals with central venous catheters or those at risk of bacteremia should also exercise caution. While these are often hospital cases, anyone severely immune deficient should consider the potential risks.
Additionally, individuals with short bowel syndrome might need to exercise caution. It’s always best to consult a healthcare provider to determine if L. reuteri is suitable and safe for you.
Results
The timeline for experiencing the benefits of L. reuteri can vary from person to person. Its effects may become noticeable as early as a week, but more significant changes may take longer to manifest. Several factors, including individual gut health, diet, and consistency of use, can influence the timeline. Consistent use helps maintain the right levels of L. reuteri in the gut. Patience and continued use are crucial for experiencing the full range of L. reuteri probiotic benefits. It’s important to track changes and adjust intake as needed to ensure optimal results.
Foods with L. Reuteri
Traditionally, L. reuteri has been found in breast milk, underscoring its natural presence in early human development and its crucial role in establishing a healthy gut from infancy.
Certain fermented foods prepared using specific techniques also contain high levels of L. reuteri.
While commercially available yogurts and kefirs often contain other types of probiotics, the specific strains and fermentation processes used can result in a different set of microorganisms.
While dietary sources can contribute, supplements may offer more concentrated and consistent sources of L. reuteri, addressing deficiencies in the modern diet.
Homemade Yogurt with L. Reuteri
Since it’s not available in stores, preparing it yourself is a way to cultivate this valuable microbe at home, which tastes great. Make your own L. reuteri yogurt with this recipe.
Conclusion
It is interesting to find that such a simple organism can potentially affect so much. From fostering empathy and improving gut health to potentially restoring aspects of youth, it seems it's a complex situation with an organism like L. reuteri.
L. reuteri benefits extend across many facets of human health and interaction. It's a multifaceted approach to wellness. In these circumstances, you could discuss with your favorite nutrition coach how to integrate L. reuteri into your daily routine.