Bifidobacterium, a genus of beneficial bacteria found naturally in the human gut, has garnered significant attention in recent years for its potential to support digestive health and overall well-being. These friendly microorganisms play a crucial role in maintaining a balanced gut microbiome, which is essential for optimal health. In this comprehensive article, we’ll explore the world of Bifidobacterium, its characteristics, the various species within the genus, and the ways in which these beneficial bacteria can support our health.
What is Bifidobacterium?
Bifidobacterium is a genus of gram-positive, non-spore-forming, anaerobic bacteria that belong to the Actinobacteria phylum (1). These bacteria are typically characterized by their Y-shaped or bifurcated appearance under a microscope, hence the name “Bifidobacterium” (2).
Key points to note:
- Bifidobacterium is a type of beneficial bacteria found naturally in the human gut.
- They are gram-positive, non-spore-forming, and anaerobic.
- The name “Bifidobacterium” comes from their Y-shaped appearance under a microscope.
Where is Bifidobacterium found?
Bifidobacterium is a common inhabitant of the human gastrointestinal tract, particularly in the colon (3). These bacteria are among the first to colonize the gut of newborns, especially in breastfed infants, where they can constitute up to 90% of the total gut bacteria (4). As we age, the proportion of Bifidobacterium in the gut tends to decrease, but they remain an important part of the gut microbiome throughout our lives (5).
Key points to note:
- Bifidobacterium is found naturally in the human gastrointestinal tract, especially in the colon.
- They are among the first bacteria to colonize the gut of newborns, particularly in breastfed infants.
- The proportion of Bifidobacterium in the gut decreases with age but remains important throughout life.
Different species of Bifidobacterium
The Bifidobacterium genus comprises over 50 species, many of which are found in the human gut (6). Some of the most well-known and researched species include:
Bifidobacterium longum: This species is one of the most prevalent in the human gut and has been extensively studied for its potential health benefits. B. longum has been shown to support digestive health, immune function, and even mental well-being (7, 8, 9).
Bifidobacterium breve: Another common resident of the human gut, B. breve has been associated with various health benefits, including improved digestion, enhanced immune response, and potential anti-obesity effects (10, 11, 12).
Bifidobacterium bifidum: This species is particularly abundant in the gut of breastfed infants and has been linked to various health benefits, such as supporting digestive health and modulating the immune system (13, 14).
Bifidobacterium animalis subsp. lactis: While not a natural inhabitant of the human gut, this subspecies is commonly used in probiotic supplements and has been shown to support digestive health, immune function, and even skin health (15, 16, 17).
Key points to note:
- There are over 50 species of Bifidobacterium, many of which are found in the human gut.
- Some of the most well-known species include B. longum, B. breve, B. bifidum, and B. animalis subsp. lactis.
- Each species has been associated with various potential health benefits, such as supporting digestive health, immune function, and mental well-being.
Health benefits of Bifidobacterium
The potential health benefits of Bifidobacterium have been the subject of numerous scientific studies. Some of the most notable benefits include:
Supporting digestive health: Bifidobacterium species have been shown to help maintain a healthy balance of gut bacteria, promote regular bowel movements, and alleviate digestive discomfort (18, 19). They can also help reduce symptoms of inflammatory bowel diseases like Crohn’s disease and ulcerative colitis (20, 21).
Enhancing immune function: These beneficial bacteria can interact with the immune system, helping to modulate immune responses and potentially reducing the risk of certain infections (22, 23). They may also help shorten and minimize the severity of symptoms associated with the common cold virus (24).
Supporting mental well-being: Some studies suggest that certain Bifidobacterium species may have a positive impact on mental health, potentially reducing symptoms of anxiety and depression (25, 26).
Potential anti-obesity effects: Certain Bifidobacterium species have been associated with a reduced risk of obesity and related metabolic disorders, although more research is needed to confirm these effects (27, 28).
Key points to note:
- Bifidobacterium has been associated with various potential health benefits.
- These benefits include supporting digestive health, enhancing immune function, supporting mental well-being, and potentially reducing the risk of obesity.
- While these benefits are promising, more research is needed to fully understand the mechanisms behind them and to confirm their effectiveness in humans.
Which foods contain Bifidobacteria?
Bifidobacteria can be found naturally in several foods, particularly in fermented dairy products. Some of the best bifidobacterium foods include:
Yogurt: Many yogurt products, especially those labeled as “probiotic” or “live and active cultures,” contain significant amounts of Bifidobacteria (29). These beneficial bacteria are instrumental in creating the tangy flavor and smooth texture of yogurt.
Kefir: This fermented milk drink is rich in Bifidobacteria and other beneficial probiotics (30). Kefir is made by adding kefir grains, which are a combination of bacteria and yeast, to milk and allowing it to ferment.
Fermented vegetables: Foods like sauerkraut, kimchi, and pickles are made through the process of lacto-fermentation, which encourages the growth of beneficial bacteria, including Bifidobacteria (31).
Probiotic supplements: Many probiotic supplements contain Bifidobacteria strains, often in combination with other beneficial bacteria like Lactobacillus (32). These supplements can be a convenient way to increase your intake of Bifidobacteria, especially if you don’t regularly consume fermented foods.
In addition to these sources, you can also support the growth of Bifidobacteria in your gut by consuming prebiotics. Prebiotics are non-digestible carbohydrates that serve as food for beneficial gut bacteria (33). Foods rich in prebiotics include:
- Onions and garlic
- Bananas
- Asparagus
- Leeks
- Jerusalem artichokes
- Whole grains
By incorporating a variety of probiotic and prebiotic foods into your diet, you can help maintain a healthy population of Bifidobacteria in your gut.
Key points to note:
- Bifidobacteria are found naturally in fermented dairy products like yogurt and kefir, as well as in fermented vegetables.
- Probiotic supplements containing Bifidobacteria strains can be a convenient way to increase your intake of these beneficial bacteria.
- Consuming prebiotic foods can help support the growth of Bifidobacteria in your gut.
How much Bifidobacterium should you take?
The optimal dosage of Bifidobacterium can vary depending on the specific strain, the individual’s health status, and the desired health benefit. However, most studies have used doses ranging from 1 billion to 10 billion colony-forming units (CFU) per day (34, 35).
When considering a probiotic supplement containing Bifidobacterium, it’s essential to look for products that provide at least 1 billion CFU per serving. Some products may contain higher doses, which can be beneficial for certain health conditions or when recommended by a healthcare professional.
It’s important to note that while higher doses of Bifidobacterium are generally considered safe, it’s always best to consult with a healthcare provider before starting any new supplement regimen, especially if you have a pre-existing health condition or are taking medications (36).
Key points to note:
- The optimal dosage of Bifidobacterium varies depending on the strain, individual health status, and desired health benefit.
- Most studies have used doses ranging from 1 billion to 10 billion CFU per day.
- Look for probiotic supplements that provide at least 1 billion CFU per serving.
- Consult with a healthcare provider before starting a new supplement regimen.
Which is the best Bifidobacterium supplement?
When choosing the best Bifidobacterium supplement, there are several factors to consider:
Strain specificity: Look for supplements that contain well-researched strains of Bifidobacterium, such as B. longum BB536, B. breve M-16V, or B. animalis subsp. lactis BB-12 (37, 38, 39).
CFU count: Choose supplements that provide at least 1 billion CFU per serving to ensure an effective dose of Bifidobacterium (40).
Quality and purity: Opt for supplements from reputable brands that follow strict quality control measures and have their products independently tested for purity and potency (41).
Storage and stability: Look for supplements that are packaged in a way that protects the probiotics from moisture, air, and light, and that can be stored at room temperature for convenience (42).
Additional ingredients: Some Bifidobacterium supplements may include other beneficial ingredients, such as prebiotics or other probiotic strains, which can provide synergistic effects (43).
Some of the best Bifidobacterium supplements on the market include:
- Align Probiotic Supplement (contains B. longum 35624)
- Culturelle Digestive Daily Probiotic (contains B. animalis subsp. lactis BB-12)
- Jarrow Formulas Baby’s Jarro-Dophilus + FOS (contains B. breve M-16V)
- Life Extension FLORASSIST® GI with Phage Technology (contains B. longum BB536 and B. lactis BI-04)
Ultimately, the best Bifidobacterium supplement for you will depend on your individual needs and preferences. It’s always a good idea to consult with a healthcare professional to determine which supplement is right for you.
Key points to note:
- Choose Bifidobacterium supplements with well-researched strains, adequate CFU counts, and high-quality, pure ingredients.
- Look for supplements that are packaged and stored properly to ensure stability and potency.
- Consider supplements with additional beneficial ingredients, such as prebiotics or other probiotic strains.
- Consult with a healthcare professional to determine the best Bifidobacterium supplement for your individual needs.
Bifidobacterium in probiotics
Given the potential health benefits of Bifidobacterium, it’s no surprise that many probiotic supplements include these beneficial bacteria in their formulations. When choosing a probiotic supplement containing Bifidobacterium, it’s essential to consider the following factors:
Strain specificity: Different strains within the same species can have different effects on health. Look for probiotic supplements that specify the strain of Bifidobacterium used, such as B. longum BB536 or B. animalis subsp. lactis BB-12 (44).
Dosage: The effective dosage of Bifidobacterium can vary depending on the specific strain and the desired health benefit. Generally, probiotic supplements containing Bifidobacterium should provide at least 1 billion CFU (colony-forming units) per serving (45).
Quality and stability: Probiotics are sensitive to factors such as heat, moisture, and oxygen. Choose probiotic supplements from reputable manufacturers that follow strict quality control measures and ensure the stability of the bacteria throughout the product’s shelf life (46).
Key points to note:
- Many probiotic supplements include Bifidobacterium in their formulations.
- When choosing a probiotic supplement, consider factors such as strain specificity, dosage, and quality and stability.
- Look for supplements that specify the strain of Bifidobacterium used and provide at least 1 billion CFU per serving.
Conclusion
Bifidobacterium is a fascinating genus of beneficial bacteria that play a crucial role in maintaining gut health and supporting overall well-being. With their potential to support digestive health, enhance immune function, and even influence mental well-being, these tiny microorganisms have captured the attention of researchers and health enthusiasts alike.
As we continue to unravel the mysteries of the gut microbiome, it’s clear that Bifidobacterium will remain a key player in the world of probiotics. By understanding the characteristics, health benefits, and practical applications of these beneficial bacteria, we can harness their potential to support our health and well-being in a natural and sustainable way. Incorporating Bifidobacterium-rich foods and supplements into our diets can be an effective strategy for promoting a healthy gut microbiome and reaping the many benefits these friendly bacteria have to offer.
References
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- Tannock, G. W., Lee, P. S., Wong, K. H., & Lawley, B. (2016). Why Don’t All Infants Have Bifidobacteria in Their Stool?. Frontiers in microbiology, 7, 834.
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- Langkamp-Henken, B., Rowe, C. C., Ford, A. L., Christman, M. C., Nieves Jr, C., Khouri, L., … & Dahl, W. J. (2015). Bifidobacterium bifidum R0071 results in a greater proportion of healthy days and a lower percentage of academically stressed students reporting a day of cold/flu: a randomised, double-blind, placebo-controlled study. British Journal of Nutrition, 113(3), 426-434.
- Kondo, S., Xiao, J. Z., Satoh, T., Odamaki, T., Takahashi, S., Sugahara, H., … & Abe, K. (2010). Antiobesity effects of Bifidobacterium breve strain B-3 supplementation in a mouse model with high-fat diet-induced obesity. Bioscience, biotechnology, and biochemistry, 74(8), 1656-1661.
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