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Lactobacillus Rhamnosus: Health Benefits and Possible Side Effects

Lactobacillus rhamnosus is one of the most common bacteria found in the body. It helps to produce lactase, which breaks down lactose sugars into lactic acid. Read on to learn more about its benefits.

12 minute read

Last Updated March 29, 2023

Lactobacillus Rhamnosus: Health Benefits and Possible Side Effects

The body contains trillions of bacteria, and most benefit your health. The most common bacteria living in the human body is Lactobacillus rhamnosus or L. rhamnosus. As part of the lactobacillus family of bacteria, this produces the enzyme lactase, which breaks down lactose sugars into lactic acid. Lactic acid is beneficial for maintaining a healthy microbiome and supporting gut health and proper nutrient absorption. Lactic acid also promotes antioxidants to support whole-body health.

L. rhamnosus has adapted in a way that allows it to resist stomach acid and has a great affinity for intestinal mucosal cells, which makes it possible to colonize and thrive within the human gut. There are a variety of L. rhamnosus strains, allowing it to adapt to a wide range of environments.

Beneficial bacteria like this are called probiotics, which support bodily functions and systems. L. rhamnosus, like other probiotics, produce lactic acid once they are settled in the gut, which protects against everyday toxins and promotes healthy microbiome balance.

The Health Benefits of Lactobacillus Rhamnosus

Probiotics like L. rhamnosus are known for aiding healthy digestion, but there are additional areas within the body where these bacteria can provide support.

1. Immune System

Seventy percent of your immune system lives in your gut. This means the bacterial community in your gut does more than just digest food. These microbes are essential to overall health and immunity. Probiotics like L. rhamnosus maintain bacterial balance, thus protecting you from everyday environmental threats.  These bacteria may live in your gut, but they support immune system function in several ways. 

By promoting microbiome balance, this probiotic may help your body take on environmental threats by supporting healthy immune responses. Because of its ability to travel successfully through the digestive tract, L. rhamnosus is one of the most advantageous probiotics.

Probiotics, such as L.rhamnosus, also promote the production of antibodies and other immune cells, specifically T-lymphocytes, which help promote a strong immune response.

2. Digestive Health

When the gut lining is well maintained, it will allow for easier digestion and will reduce digestive discomfort. In addition, when we support our gut health, many other aspects of whole-body health can thrive.

By helping to fight off environmental threats and reducing occasional oxidative stress within the gut, L. rhamnosus supports gut lining health, allowing nutrients to be properly absorbed and bowel movements to become regular. By supporting the gut wall, this powerful probiotic also helps reduce common digestive problems such as bloating, swelling, and upset stomach.

L. rhamnosus also produces beneficial short-chain fatty acids when L. rhamnosus ferments fiber consumed through your diet. It then becomes the source of nourishment and maintenance for the lining of your intestinal walls.

3. Oral Health

A caloric diet high in sugar and fats is the reason for dental concerns. The underlying cause is unbalanced mouth bacteria. When insufficient probiotics maintain a healthy balance in the mouth, tooth enamel is broken down, leading to cavities. Taking probiotics like L. rhamnosus can promote a healthy balance of bacteria in your body and your mouth.

4. Heart Health

L. rhamnosus can help support healthy blood sugar levels. When blood glucose is not properly absorbed or utilized in the body, it can affect your metabolic and heart health. Cholesterol also plays a role in heart health, and L. rhamnosus supports healthy cholesterol levels, which promotes circulation, arterial health, and blood pressure.

Other Potential Benefits 

♦ L. rhamnosus may promote healthy weight management by supporting healthier food cravings and healthy metabolism levels.

♦ L. rhamnosus may help support common allergies and seasonal environmental threats by promoting the growth of friendly gut bacteria and supporting our immune health.

♦ L. rhamnosus may help with maintaining a clear complexion by helping to flush the digestive tract.

Dosage and Recommendations

Probiotics are measured by the number of living organisms within a capsule. A standard L. rhamnosus capsule will contain 10 billion live bacteria (10 billion CFU).

Always take the recommended dose listed on the supplement label or the dose your doctor has advised for you. L. rhamnosus can be taken with or without food, but it should never be consumed in quantities larger than recommended.

This probiotic is typically taken in capsule form, but you can open the capsule and sprinkle the powder into food if that is easier for you. You can even find L. rhamnosus in certain dairy foods, such as yogurt.

Safety and Side Effects

L. rhamnosus is considered safe for adult consumption and should always be taken as recommended by a healthcare practitioner. Speak with your doctor before taking any new supplements, especially if you are taking any medications, have serious health conditions, are pregnant, or are nursing.

Report any changes to your doctor in case you need to stop taking the probiotic, or switch to a lower CFU count.

The Bottom Line

L. rhamnosus is a beneficial bacterium found naturally in the human gut. It helps support a healthy bacterial balance in the gut to promote proper digestion and defend against everyday toxins. You can add these bacteria through food like yogurt or add it to your daily health routine as a part of a doctor-formulated probiotic supplement.