Join Dr. Van Dyken as she discusses the bacteria Akkermansia mucinophila. She describes exactly what it is and why it is so beneficial for our microbiome and overall health, and why we would want to improve our numbers of this. Lastly, she discusses 6 ways we can increase Akkermansia mucinophila populations in our own microbiome.
Timestamps:
00:00 Introduction
00:35 What is Akkermansia mucinophila?
02:10 Why Akkermansia is so beneficial for our microbiome and overall health
05:39 What can Akkermansia mucinophila do and why would we want to optimize it in our microbiome?
06:22 6 ways to improve YOUR Akkermansia microbiome population
10:27 Conclusion
References cited:
1. Akkermansia muciniphila gen. nov., sp. nov., a human intestinal .... citeseerx.ist.psu.edu/viewdoc/...
2. Supplementation with Akkermansia muciniphila in overweight and .... www.ncbi.nlm.nih.gov/pmc/arti...
3. Akkermansia muciniphila and its role in regulating host functions. pubmed.ncbi.nlm.nih.gov/26875...
4. Akkermansia muciniphila in the Human Gastrointestinal Tract - MDPI. www.mdpi.com/2076-2607/6/3/75
5. "A next-generation beneficial microbe: Akkermansia muciniphila." www.jstage.jst.go.jp/article/...
6. "Impact of polyphenols from black tea and red wine/grape juice on a ...." www.sciencedirect.com/science...
7. "Fermented Foods: Definitions and Characteristics, Impact on the Gut ...." 4 Aug. 2019, www.ncbi.nlm.nih.gov/pmc/arti...
8. "Effect of Tempeh Supplementation on the Profiles of Human ...." 10 Aug. 2017, jurnal.permi.or.id/index.php/...
6 Strategies to improve Akkermansia populations in your microbiome:
1: Supplement with Akkermansia Mucinophila. This seems obvious, but it's important! In rats, supplementing with Akkermansia has resulted in a significant increase of Akkermansia in their feces. Studies demonstrate that supplementing with the bacterium can increase the thickness of the mucin layer and decrease intestinal permeability.
Another study, this time done on humans, demonstrated that supplementing pasteurized Akkermansia in overweight individuals resulted in weight loss and improved insulin sensitivity.
2. Supplement with other probiotics, not Akkermansia. There was an animal study that found that oral administration of a mixture of Lactobacillus rhamnosus and Bifidobacterium animalis for 14 days increased A. mucinophila abundance by about 100 fold.
3. Supplement with prebiotics and fructo-oligosaccharides. Administration of fructo-oligosaccharide, a common prebiotic, has been shown to promote the growth of Akkermansia. Other prebiotics, such as inulin, psyllium husk (or Metamucil), oligo-chitosan, and grapefruit pectin, have been shown to increase Akkermansia populations. Of all these prebiotics though, it seems like the fructo-oligosaccharides are the most preferable nutrient for Akkermansia as it promoted growth the most.
4. Pack in the dietary polyphenols.
Dietary polyphenols are natural antioxidants, and many of them such as phenolic acids, flavones and anthocyanins possess strong antioxidant and antimicrobial activity. One study demonstrated that black tea or red wine grape extract - both containing complex dietary polyphenol mixtures - significantly promoted the growth of A.mucinophila. Another study had similar results with cranberry extract and Concord grape polyphenols. Other studies have demonstrated promising results with red pitaya (also known as dragonfruit), whole grain barley, and ganoderma lucidum (also known as the reishi mushroom).
Alternatively, find yourself some Rhubarb extract. Supplementation of Rhubarb extract drastically increased the abundance of A. mucinophilia in mice fed a standard diet - the rhubarb increased the abundance from 9% to 38% - that’s a huge increase! Researchers are attributing this finding to the anthraquinones found in the rhubarb.
Or - add some tempeh to your diet. A study, done in 14 human participants, demonstrated that eating 100grams of steamed tempeh daily increased Akkermansia mucinophila in the GI tract.
7. Avoid a high fat diet, and avoid alcohol. Many studies have consistently shown that a high fat diet significantly reduces A. mucinophila abundance. Alcohol intake also negatively affects Akkermansia populations, and this is accompanied by increased inflammation and oxidative stress.
1 авг 2024
