I’m the type of person who tends to jump on the bandwagon to try any new supplement, herb, or lifestyle strategy…just because I’m curious. While that might not be problematic if it’s a relatively low-risk thing, it’s important to remind myself to do my research ahead of time.
Just because something is LINKED with a good outcome, does not mean it CAUSED the good outcome.
Here’s a concrete example: You may have heard of Akkermansia Muciniphila, a relatively new probiotic that is supposed to improve weight loss and blood sugar control. It increases the protective gut lining, decreasing inflammation and improving insulin sensitivity. Sounds too good to be true, right?
If you take a look at the research, the only controlled trials to date are all in mice or rats, with the exception of one pre-clinical trial that involved 32 people with type two diabetes. While these participants did notice an improvement in their blood sugar control, they noticed only small improvements in their body weight. And 32 participants is considered a very small trial for the scientific community.
What researchers have found is that people who are thinner and have better blood sugar control do tend to have higher levels of Akkermansia in their gut. Many people think this means taking Akkermansia will lead to weight loss. Unfortunately, it’s equally as likely that Akkermansia is just a biomarker — people who are already living a healthy lifestyle tend to have high levels of Akkermansia.
And these are the same people that tend to have lower body weights.
I’m not hating on Akkermansia at all. In fact, I am following the research closely and can’t wait to see what evolves. The microbiome is an amazing and as-yet largely undiscovered universe, and I think we will only continue to benefit as research unfolds. Akkermansia may prove to be a useful tool for a lot of people, but the definitive human research on using it for weight loss is not there yet.
Fortunately, there are ways to boost your health and also your Akkermansia levels. People who eat a higher fiber, plant-based diet can increase their levels of Akkermansia without needing to take a probiotic. And we know that high fiber, plant-based diets can improve heart health and metabolic health. So if you want to try something research-proven, get a bunch of vegetables and berries at the supermarket and dig in. You may get the same benefits, and then some.
And if you want to incorporate probiotics (which I believe many people should!!) you could stick with blends that include lactobacillus and bifidobacteria strains, which have a lot more research to back them up. And feel free to consume all the raw sauerkraut, kombucha, water kefir, and kimchi your heart desires ;)
I hope that’s a helpful breakdown of the science behind Akkermansia and why correlation does not equal causation.
Sending you lots of warm wishes and healthy vibes,
Dr. Nicole
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