By Monazza Ahmad, B.Pharm, MSc
Within the fascinating world of our microbiome, there may be one bacterium that has been making waves, and that’s Akkermansia muciniphila.
Among the many trillions of micro organism residing in our physique (sure, that is 10 occasions greater than our personal cells!), this specific species has caught the eye of researchers and well being fanatics alike. Found about 20 years in the past, A. muciniphila has been constantly displaying promising ends in selling more healthy intestine lining and general wellbeing.1*
You would possibly marvel, do not all good micro organism do this? What units A. muciniphila aside? Let’s discover the distinctive attributes of this outstanding bacterium and uncover how one can enhance its ranges to unlock its excellent well being advantages.*
Uncovering Akkermansia muciniphila and the key to its success
A. muciniphila is sort of a novel character on the stage of the bacterial world. It thrives in areas with restricted oxygen provide, making it significantly adept at flourishing even in tissues which have much less oxygen provide.2
A. muciniphila doesn’t comply with the identical dietary guidelines as its bacterial counterparts. Whereas many micro organism depend on fiber for progress, A. muciniphila would not want it to outlive. It will possibly thrive by itself, with out the necessity for any extra vitamins to breed.
Originating from Greek, muciniphila interprets to “mucin-loving.” And true to its identify, this bacterium resides within the mucus lining of our intestines, the place it finds its vitality supply—mucin. By feasting on mucin, it encourages our epithelial cells to supply much more of it. What’s so particular about mucin? Mucin is a molecule that lubricates the intestine lining, taking part in a vital function in strengthening the partitions of our intestine in opposition to allergens and particles.*
Unveiling the impression of A. muciniphila on the microbial group
Right here is one other attention-grabbing truth about Akkermansia muciniphila: It turns mucin into one thing extremely useful for our intestine well being—short-chain fatty acids (SCFAs), akin to butyrate, which can be utilized as meals by different pleasant micro organism in our physique. This high quality makes A. muciniphila a “cross-feeder.” It makes up about 3-4% of the intestine lining in wholesome folks, populating our gastrointestinal tract throughout the first yr of life by breast milk however progressively reducing as we age. Therefore, it’s essential to present it lifelong care to keep up a thriving intestine surroundings.3*
Unraveling the significance of Akkermansia in bettering well being
Analysis on the results of A. muciniphila on human well being is ongoing, however some research have proven encouraging outcomes, indicating that A. muciniphila could provide potential advantages for numerous points of well being:
Extra weight: Obese people are largely discovered to have decrease ranges of A. muciniphila alongside different useful micro organism as in comparison with their lean counterparts. By rising the thickness of the protecting mucus layer within the intestines and enhancing intestine barrier operate, this microbe blocks micro organism and different substances from getting into our bloodstream. The consequence? Our metabolic well being will get a lift! From blood sugar and ldl cholesterol to blood strain and waist circumference, A. muciniphila helps preserve all of them in examine.4,5*
Glucose regulation: Do you know {that a} thinner mucus layer is related to well being dangers? Because of this, in case you have an enough quantity of A. muciniphila in your physique, it is going to increase wholesome intestine mucus lining and enhance glucose metabolism. By degrading the mucus layer within the intestines, A. municiphila can enhance the manufacturing of SCFAs, which retains the glucose regulated and produces vitality in your physique.6*
Due to this fact, supplementation with A. muciniphila can result in diminished fats mass, improved insulin metabolism, and higher blood sugar management—components which might be important in tackling blood sugar well being.7*
Cardiovascular well being: There are a number of cardiovascular markers proven to enhance with the presence of Akkermansia within the physique. This bacterium works wonders serving to to advertise wholesome arteries and wholesome blood strain. How does it help our hearts? By producing the famous person butyrate!8-13*
Understanding the distinction between reside vs. pasteurized kinds
Another factor to contemplate is the reside and pasteurized types of Akkermansia. Though the distinction of their results remains to be inconclusive, most research discovered the pasteurized type to be more practical than the reside type.14,15*
Nurturing the expansion of Akkermansia for optimum well being
There are numerous methods to naturally improve the manufacturing of this useful micro organism in your physique.
Meals that assist16,17
- Dietary fiber: Undertake a food plan wealthy in fiber from fruits, greens, complete grains, legumes, and nuts, akin to a Mediterranean food plan, that encourages the expansion of A. muciniphila.*
- Prebiotics: Incorporate prebiotic-rich meals into your food plan. Prebiotics are nondigestible fibers that help the expansion and exercise of useful intestine micro organism.* Meals like onions, garlic, leeks, asparagus, yacon root, and bananas are good sources of prebiotics.
- Polyphenol-rich meals: Meals wealthy in polyphenols, akin to berries (particularly cranberries), cocoa, inexperienced tea, and purple wine (carefully), could have a constructive impression in your intestine well being and promote the expansion of A. muciniphila.*
- Probiotics and fermented meals: Whereas A. muciniphila itself shouldn’t be generally obtainable as a probiotic complement, consuming different probiotics and fermented meals (e.g., yogurt, kefir, sauerkraut, kimchi) could assist create a intestine surroundings that helps A. muciniphila progress.*
- Omega-3 fatty acids: Fatty fish akin to salmon, mackerel, sardines, and so forth. in addition to flaxseeds and chia seeds are a very good supply of fish oils to spice up Akkermansia manufacturing.*
Life-style that helps6,16
- Keep away from high-fat diets and alcohol: Excessive-fat diets, particularly these wealthy in unhealthy fat, in addition to alcohol could negatively impression the intestine microbiome. Attempt for a balanced food plan with wholesome fat, keep away from quick meals, and restrict alcohol consumption.16
- Common train: Common bodily exercise has been related to a extra various and useful intestine microbiome, which can additionally promote the expansion of A. muciniphila.18
- Stress administration: Continual stress can negatively have an effect on intestine well being. Partaking in stress-reducing actions akin to meditation, yoga, or spending time in nature could also be useful.19
Do not forget that particular person responses to dietary and way of life adjustments can differ, and it is vital to make these changes as a part of an general wholesome way of life. So don’t overlook to seek the advice of together with your healthcare supplier earlier than making important adjustments to your food plan or way of life!
Navigating the caveats: potential dangers of overabundance of Akkermansia
Similar to something out of stability in life, the overabundance of this micro organism could carry some dangers as properly. For instance, extra Akkermansia within the physique could upset the intestinal barrier on account of overconsumption of mucin that makes up the epithelial lining to stop the passage of micro organism.20*
There are different rising research on the potential affiliation of the abundance of A. muciniphila with sure well being parameters. Whether or not it’s detrimental or supportive is but to be concluded.21-24
Keep in mind, moderation is the important thing! Similar to some other dietary supplements, be certain to keep away from overconsumption and all the time seek the advice of together with your healthcare practitioner earlier than beginning supplementation.
References:
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3. Zhang T et al. Microb Biotechnol. 2019;12(6):1109-1125.
4. Mayorga-Ramos A et al. Entrance Nutr. 2022(9).
5. Xu Y et al. Entrance Micriobiol. 2020;11:219.
6. Suriano F et al. Entrance Immunol. 2022;13:953196.
7. Hasani A et al. J Med Microbiol. 2021;70(10).
8. Li J et al. Circulation. 2016;133(24:2434-2446.
9. Wassenaar TM et al. Eur J Microbiol (Bp). 2018;8(3):64-69.
10. Mohammad S et al. Entrance Immunol. 2020;11:594150.
11. Luo X et al. Int J Mol Sci. 2023;24(5):4955.
12. Tilves C et al. JAHA. 2022;11(13).
13. Yan J et al. Intestine Microbes. 2021;13(1):1984104.
14. Choi Y et al. Microorganisms. 2021;9(10):2039.
15. Ashrafian F et al. Scientific Stories. 2021;11:17898.
16. Zhou Ok. J Funct Meals. 2017;33:194-201.
17. Anonye BO. Entrance Immunol. 2017;8.
18. Hintikka JE et al. Scientific Stories. 2023;13:11228.
19. Madison A et al. Curr Opin Behav Sci. 2019;28:105-110.
20. Qu S et al. Entrance Microbiol. 2023;14:1111911.
21. Wang Ok et al. Entrance Microbiol. 2022;13:932047.
22. Nishiwaki H et al. NPJ Parkinsons Dis. 2022;8:65.
23. Fang X et al. Curr Med Sci. 2021;41(6):1172-1177.
24. Floch N. Science Direct. 2017.
| Monazza Ahmad, B.Pharm, MSc Monazza Ahmad obtained her Bachelor of Pharmacy from College of Karachi, Pakistan, and MSc in Well being Communication from Boston College. She has expertise working at group pharmacies, nonprofit well being organizations, and diet corporations coping with each sufferers and practitioners. She helps bettering public well being literacy to realize greatest well being outcomes for which she initiated a Group Well being Training program at a area people middle in Southern California. She is at the moment working in inside gross sales at Metagenics offering product schooling to practitioners. She can also be a licensed Integrative Diet Well being Coach and a member of American Medical Writers Affiliation (AMWA). She loves cooking and is all the time on the lookout for wholesome recipes. She additionally enjoys singing, mountain climbing, studying a very good e-book, and touring together with her husband and children. |
