Do you know what Akkermansia is? If not, you might want to pay attention. Akkermansia is a genus of bacteria that lives in the mucus layer of our intestines, where it feeds on the mucus and helps maintain a healthy gut barrier. It’s one of those keystone strains of bacteria that has been linked to many health benefits, such as improved digestion, weight management, reduced inflammation, better blood sugar control, enhanced immune function, cardiovascular health, mood regulation, increased nutrient absorption, protection against pathogens, and even longevity.
How to Boost This Beneficial Bacteria Naturally or With Supplements
How can we make sure we have enough Akkermansia in our gut? And what are the factors that influence its growth and abundance? That’s what I’m going to discuss today. I’m going to share with you some of the dietary and lifestyle factors that can support the growth of Akkermansia, as well as some of the supplements that can boost it if you need a little extra help.
The Benefits of GLP-1 and Akkermansia
One of the biggest reasons that Akkermansia is so hot right now is that the evidence suggests that levels of Akkermansia inside the gut can actually correlate with glucagon like peptide one, or GLP-1. GLP-1 is a hormone that is produced in the gut and plays a crucial role in regulating blood sugar levels, insulin secretion, and satiety. You know, that thing that makes you feel full so that you don’t keep eating. Studies have shown that higher levels of Akkermansia muciniphila, which is a species within the Akkermansia genus, are associated with increased GLP-1 production.
This is huge because GLP-1 helps improve our glucose metabolism and protect our heart and cardiovascular system. It’s also the target of some of the weight loss drugs that stimulate GLP-1 production, such as Wegovy, Ozempic, and Semaglutide. Now, if you boost your levels of Akkermansia, are you going to have the rapid weight loss that you would on a drug? Absolutely not. However, because it’s using your body to balance back out, you won’t have the rapid weight gain when you stop either. But besides weight loss, when we promote the growth of Akkermansia, it’s not only going to benefit gut health, but it’s going to have a positive effect on all metabolic functions, including the regulation of GLP-1 production.
How to Nourish Akkermansia Naturally
So how can we naturally nurture Akkermansia in our gut? Here are some of the dietary and lifestyle factors that will influence its abundance and activity:
- Eat more polyphenol-rich foods. Polyphenols are found in plant foods like berries, grapes, apples, citrus fruits, green tea, cocoa, and dark chocolate. These compounds support the growth of Akkermansia muciniphila specifically.
- Eat more fiber-rich foods. Fiber is a crucial prebiotic that feeds all our beneficial gut bacteria, including Akkermansia. Foods rich in soluble fiber will help, such as flaxseeds, chia seeds, fruits like apples, pears, oranges, some legumes, barley, oats, if you tolerate them. And don’t forget cabbage, especially when you ferment it, because then you got prebiotics, probiotics, and postbiotics.
- Eat more resistant starch. Resistant starch is a type of fiber that resists digestion and goes through the small intestine and hits the colon, where it gets fermented by the gut bacteria. Foods high in resistant starch include green bananas, cooked and cooled potatoes and rice. These foods will feed Akkermansia and other beneficial bacteria in your gut.
- Eat more polyunsaturated fats. Polyunsaturated fats include omega-3 fats, which are found in fish oils, fatty fish, flaxseeds, chia seeds, walnuts, and algae-based supplements. Foods rich in omega-3 support the growth of Akkermansia and have anti-inflammatory and cardioprotective effects.
- Eat more probiotic-rich foods. Probiotics are the live bacteria that we consume to improve our gut health. Consuming probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and other fermented foods will help create a favorable environment for Akkermansia and other beneficial bacteria to thrive.
- Eat more vegetables. Vegetables, especially those that are high in fiber and polyphenols, support the growth of Akkermansia and provide many other nutrients and antioxidants. Examples include broccoli, Brussels sprouts, artichokes, asparagus, onions, garlic, and cabbage.
- Eat more nuts and seeds. Nuts and seeds, such as almonds, pistachios, sunflower seeds, pumpkin seeds, provide both fiber and healthy fats that support your gut health and Akkermansia levels. Just limit your intake to avoid overdoing it, as nuts and seeds are very calorie-dense.
- Don’t eat bland foods. Flavor your foods with herbs and spices that have prebiotic properties and other benefits for your gut health. Some of the key ones are ginger, turmeric, cinnamon, and cloves. These spices will help boost Akkermansia and also add some delicious taste to your meals.
How to Supplement Akkermansia
As you can see, there are many ways to nourish your Akkermansia levels through food. But what if you need a little extra help? What if you have a condition that affects your gut health, such as leaky gut, gut permeability, or dysbiosis? What if you follow a restrictive diet, such as carnivore, that limits your intake of plant foods and fiber? What if you just want to give your gut a boost and see what happens?
Well, in that case, you might want to consider supplementing with Akkermansia. Yes, you heard me right. You can actually supplement with this beneficial bacteria and see the results for yourself. But before you rush to the nearest health food store or online retailer, let me warn you. Not all Akkermansia supplements are created equal. In fact, there are only two companies out there that I know of that produce Akkermansia supplements, and only one that I actually recommend right now.
Why is that? Well, because Akkermansia is a very tricky bacteria to grow and preserve. It needs to be manufactured in a completely anaerobic state, meaning without any oxygen. It also can’t have any moisture, which makes it very hard to do. Most probiotics that you see on the market are either freeze-dried or encapsulated, which means they have some exposure to air and moisture. That’s fine for most bacteria, but not for Akkermansia. Akkermansia needs to be kept alive and active, but without any oxygen or water. That’s a very challenging task, and one that only a few companies have been able to achieve.
One of those companies is Pendulum Therapeutics, a biotech company that specializes in developing novel probiotics for metabolic health. They have spent over 10 years of research and development to figure out how to cultivate and deliver Akkermansia muciniphila in a viable and effective form. They have patented their process and their product, and they have clinical trials to back up their claims. They have also combined Akkermansia muciniphila with other probiotic strains that work synergistically to improve metabolic health, such as Bifidobacterium infantis, Clostridium butyricum, and Eubacterium hallii.
Pendulum offers three products that contain Akkermansia muciniphila: Pendulum Glucose Control, Pendulum Metabolic Daily, and Pendulum Metabolic Daily Pro. Pendulum Glucose Control is designed for people with type 2 diabetes who want to lower their blood sugar levels and A1C. Pendulum Metabolic Daily is designed for people who want to improve their metabolic health, weight management, and gut health. Pendulum Metabolic Daily Pro is designed for people who want a higher dose of Akkermansia muciniphila and other probiotics for more advanced metabolic support.
I have been using Pendulum Metabolic Daily for a couple of months now, and I have noticed a difference. I have less cravings, more energy, and better digestion. I also feel more satisfied after meals and less hungry between meals. I have also seen some improvements in my blood sugar levels and weight. I’m not saying this is a miracle pill, but it is definitely a helpful tool in my toolbox.
If you want to try Pendulum products, you can order them from their website or from my supplemental dispensary. You can order them with a discount if you order them from THIS LINK. Just look for the gut health protocol, or it says something of that nature, and it’s in there. I also have a link for the Pendulum Metabolic Daily Pro, which you can only buy through my dispensary, not through their website or Amazon. This is a more potent and expensive product, but it might be worth it for some people who need more support.
Now, I want to make it clear that I’m not sponsored by Pendulum or any other company. I’m just sharing my honest opinion and experience with their products. I also want to emphasize that supplements are not a substitute for a healthy diet and lifestyle. You still need to eat well, exercise, manage your stress, sleep well, and take care of yourself. Supplements are just that, supplements. They can enhance your results, but they can’t do the work for you.
So, whether you choose to nourish your Akkermansia levels naturally or with supplements, or both, I hope you learned something new today and got inspired to take action. Akkermansia is a gut guardian that can help you improve your metabolic health, weight management, and overall well-being. It’s one of those things that we can’t neglect or ignore. It’s one of those things that we can support and benefit from. A healthy gut is a healthy you.
