Probiotic supplementation may help improve muscle strength and muscle mass, especially in older adults, but it does not replace the need for adequate protein intake. Specific probiotic strains like Lactobacillus paracasei PS23 show promise in enhancing muscle strength and reducing inflammation.
Multiple high-quality systematic reviews and meta-analyses indicate that probiotics can improve muscle strength and muscle mass in adults, particularly older adults. Probiotic supplementation showed significant improvements in muscle strength (e.g., handgrip strength, gait speed) and muscle mass, although effects on total lean mass were inconsistent. Lactobacillus paracasei PS23, both live and heat-killed forms, demonstrated benefits in enhancing lower limb muscle strength, reducing inflammation, and accelerating recovery after muscle damage. Evidence also suggests that probiotics may modulate the gut-muscle axis, influencing muscle metabolism and inflammation. However, the optimal strains, doses, and duration of probiotic supplementation remain to be clarified. Probiotics are not a substitute for protein intake but may complement nutritional strategies to support muscle health.
Heat-killed PS23 showed more pronounced benefits in some outcomes. Supplementation duration was 6-12 weeks in elderly populations.
Effects are strain-specific and more research is needed to identify the most effective strains.
Probiotic supplementation, including Lactobacillus paracasei PS23, was well tolerated in clinical trials with no significant adverse effects reported. Heat-killed probiotics may offer a safe alternative with similar benefits.
Most studies focus on older adults; evidence in younger populations is limited. Optimal probiotic strains, doses, and treatment durations are not fully established. Probiotics alone do not replace the need for adequate protein intake or other nutritional and exercise interventions. Some meta-analyses showed no significant effects on total lean mass. More high-quality RCTs are needed to confirm findings and clarify mechanisms.