Should You Take Probiotics for Your Liver?

What do you know about your liver? You're likely aware that it helps filter out undesirable substances from the blood (like after you've had a few drinks).

However, your liver is also a key player in digestion, the metabolism of fatty acids, and long-term glucose storage. And like other organs involved in digestion, your liver can benefit from probiotics, the microorganisms that you ingest.

In this blog, we'll discuss the effects of probiotics for your liver function. Additionally, we'll discuss what specific strains you should consider when shopping for probiotics.

We'll also go over general tips for keeping your liver in harmony with the rest of your body based on what hepatology (a branch of science that studies the liver) and gastroenterology (the branch that focuses on the digestive system, including the liver) have to say on this subject.

Ready to show your liver some love? Let's dive in.

How do probiotics support the liver?

Before we discuss probiotics and their liver benefits, let's do a quick anatomy lesson! The liver connects to the digestive system via the portal vein. The portal vein carries blood from the stomach and other organs to the liver, which filters this blood by removing undesirable substances and metabolizing nutrients. (Incidentally, this is the only system of veins in the body that doesn't lead to the heart.)

After filtering the blood, the liver sends it to the inferior vena cava (the largest vein in the body), which then carries it to the heart for circulation. The gut lining is the barrier to entry into the portal vein, highlighting the importance of maintaining good gut barrier integrity.

Through this connection to the gut, good and bad bacteria pass into the liver. When you feed the gut-liver connection with high-quality probiotics, the good bacteria make their way to the liver and offer amazing benefits to the rest of your body. This is because probiotics positively influence the gut microbiota (the trillions of microorganisms that reside in the gut) and promote its integrity.

But not all probiotics are created equally when it comes to liver health.

Which bacteria are good for the liver?

Specific strains of probiotics have been studied for their benefits to the liver. (Important note: With probiotics, the genus is the broad category that groups related bacteria (like Lactobacillus), the species is a more specific classification within that genus (such as Lactobacillus rhamnosus), and the strain is the unique identity of a particular variant of that species (like Lactobacillus rhamnosus PXN^® 54).

If you're looking to support your liver health, consider these specific strains:

1. Lactobacillus paracasei PXN^® 37
2. Lactobacillus rhamnosus PXN^® 54
3. Streptococcus thermophilus PXN^® 66
4. Lactobacillus helveticus PXN^® 35
5. Bifidobacterium breve PXN^® 25
6. Bifidobacterium longum PXN^® 30
7. Lactobacillus bulgaricus PXN^® 39

These strains have been studied for liver health in combination with fructooligosaccharide (FOS), a prebiotic fiber. They promote a healthy balance of bacteria in the digestive tract, help inhibit inflammatory factors to support liver health, and encourage healthy levels of liver enzymes and other liver health markers.

How do you know what strains of bacteria are in your probiotics? Read the label and look at the last few letters and numbers at the end—it's the strain designation, such as Lactobacillus rhamnosus PXN^® 54 (more on this later). This will help you make the most of your probiotic supplements.

Gut and liver health: What’s the connection?

Even without getting into the nitty gritty of liver-friendly bacteria strains, a healthy gut microbiome positively impacts liver health in general. For example, some of these teeny organisms can help support a healthy inflammatory response, which is essential for whole-body health. And when you mind your gut health, that healthy microbiome can, in turn, help your liver thrive.

Pro tip: The gut microbiota, trillions of which make up the gut microbiome, not only include bacteria, but also eukarya, archaea, and other microorganisms (and their genetic material) that colonize the gastrointestinal tract.

The "gut-liver axis" refers to the relationship between your liver and gastrointestinal tract. The health of the gut microbiome is highly pertinent to both. When undesirable substances (and not friendly bacteria) reach the liver, they can impact liver health and function. Cue in liver-friendly probiotics: they can help promote a healthy inflammatory response to support liver health.

And while we sometimes reference the gut-liver axis, being head-to-toe healthy goes beyond this connection. There's a relationship between multiple areas and bodily processes, where communication is multi-directional, making a healthy balance of the right bacteria vital for overall wellness.

This is why gastroenterology and hepatology exist in parallel. The digestive system and liver are directly (and indirectly) connected. And it goes without saying that your gut microbiome influences more than just the liver. It also has a relationship with other extraintestinal organs, including the kidneys, brain, and cardiovascular and bone systems.

How to support your liver with healthy lifestyle habits

Supplementing with probiotics is one of the many ways to help your liver do its job. Smart lifestyle choices support the liver in accomplishing its vital responsibilities, including metabolizing fatty acids and lipids, cleaning your blood, and supporting digestion.

1. Maintain a healthy weight:

   Keeping the number on the scale in a healthy range is essential for supporting healthy lipid levels around the liver. How can you maintain healthy lipid levels? Fuel your body properly with nutritious and minimally processed foods (think Mediterranean diet). Make full-body movement a priority; aim for 30-to-45 minutes of physical activity at least four to five days a week. Pro tip: Mix it up! Incorporate weightlifting and resistance training at least twice weekly to tone and maintain muscle mass.

2. Watch out for toxins:

   Yes, your liver is there to deal with environmental factors if they enter your body. However, the less you can expose yourself to, the better. Avoid direct contact with cleaning products (especially aerosol ones), pesticides, additives, and other chemicals. Should you use these products, do so in a well-ventilated area and wear a mask. Pro tip: Choose natural cleaning alternatives, such as vinegar, castile soap, baking soda, etc.

3. Keep alcohol consumption to a minimum:

   It doesn't take excessive drinking to disturb your liver health. Even a few ounces of hard liquor a day can take a toll. There are many non-alcoholic alternatives that can quench your thirst and satisfy those cravings while helping you take better care of your liver. Pro tip: Try mocktails! They are tasty choices that are easy on your liver and promote overall well-being.

Remember: Like other organs, what happens in the liver, whether it's good or bad, has a cascading effect. If you want to take care of your liver so that it can do its job like a pro, smart lifestyle choices combined with high-quality probiotics are the way to go.

You know what experts say: The gut is the second brain! If you keep your gut microbiota happy, your liver—and many other parts of your body—will thank you for it.

If you're not sure probiotic supplementation is for you, speak with a healthcare provider specializing in hepatology or gastroenterology, both of which include expert knowledge of the liver. You can also take a quiz for personalized suggestions on dietary supplements that support liver health.

References

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• Janczy A, et al. "Impact of diet and synbiotics on selected gut bacteria and intestinal permeability in individuals with excess body weight - A Prospective, Randomized Study." Acta Biochim Pol. December 2020. https://pubmed.ncbi.nlm.nih.gov/33326198/
• Kalra A, et al. "Physiology, Liver." National Library of Medicine. May 2023. https://www.ncbi.nlm.nih.gov/books/NBK535438/
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• Mofidi F, et al. "Synbiotic supplementation in lean patients with non-alcoholic fatty liver disease: a pilot, randomised, double-blind, placebo-controlled, clinical trial." Br J Nutr. March 2017. https://pubmed.ncbi.nlm.nih.gov/28345499/
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• "5 Ways to Be Kind to Your Liver." Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-ways-to-be-kind-to-your-liver
• "13 Ways to a Healthy Liver." American Liver Foundation. June 2021. https://liverfoundation.org/resource-center/blog/healthy-liver-tips/
• "Liver: Anatomy and Functions." Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions
• "Portal Vein." Cleveland Clinic. June 2023. https://my.clevelandclinic.org/health/body/25048-portal-vein