Akkermansia Benefits: Lose Weight, Boost Gut Health and More

In recent years—especially in probiotic yogurt commercials—we’ve heard a lot about needing more “good” bacteria in our body. But the information can feel overwhelming considering there are literally trillions of bugs that can inhibit the human gut. So it’s nice to know that one species of gut bug is considered by many experts to be the best starting point when trying to improve gut health. It’s called Akkermansia. Keep reading to learn all about the benefits of Akkermansia and how to get more of this beneficial bug into your system.

What is Akkermansia?

“I know I probably shouldn’t play favorites,” admits Steven R. Gundry, MD, author of The Gut-Brain Paradox, “but I’m partial to one species of bacteria in particular called Akkermansia muciniphila, which means ‘mucus loving.’” The colloquial name may sound unpleasant to us, but it’s welcome news for your gut.

Back in 2004, Finnish researchers discovered this new species of gut bug. And they noticed something special about it: These bugs act like a “welcoming committee” for other beneficial gut bacteria. So essentially, if you invite them to your party, other helpful “gut buddies” will follow.

How do Akkermansia bugs work?

It’s a multi-step process. Akkermansia nibble on the mucosal barrier that lines our gut to stimulate new, healthier growth. The bugs then use that nourishment to produce short-chain fatty acids like butyrate. These fatty acids serve as an energy source that attracts other helpful microbes. And as more good bugs arrive, they crowd out populations of bad, destructive gut bugs to restore a healthy gut balance.

“Those with more Akkermansia have a smaller waist-to-hip ratio.” -William Li, MD

5 key Akkermansia benefits 

Akkermansia strengthens our gut’s defenses, which has far-reaching beneficial effects on our overall health. It’s no wonder Akkermansia has become one of the most widely-researched bacteria in the gut, with around 1,500 studies alone. Here are some of the biggest benefits of Akkermansia:

It supports good gut health 

We’ve already touched on how Akkermansia bacteria support the gut. That’s important, because when the gut lining becomes weak or damaged, toxins, undigested food particles and bad bacteria can spill through tiny holes in the intestinal wall—called loose junctions—and into our bloodstream. There, they can trigger systemic inflammation, metabolic syndrome and other illnesses. The condition is called leaky gut syndrome. 

Mark Hyman, MD, author of Young Forever, shares, “I developed a severe leaky gut and had low levels of an important keystone species called Akkermansia muciniphila that is responsible for the mucus layer lining in our gut, which we need to protect us from leaky gut.” On the flip side, boosting Akkermansia levels protects the gut barrier to prevent leaky gut symptoms.

It boosts weight loss 

Akkermansia can also help with weight loss and healthy weight management. “Researchers have discovered that people who are lean have more Akkermansia in their gut than obese people,” says William Li, MD, author of Eat to Beat Your Diet. Studies show that “even among people who are overweight, those with more Akkermansia have a smaller waist-to-hip ratio and their fat cells are smaller in size.”

It curbs cravings 

When your gut is supported by adequate levels of Akkermansia, you’re less likely to crave sugar that “bad” gut bugs need to survive. It can even make drugs like Ozempic work better. “The more of this gut buddy you have, the leaner you are likely to be,” Dr. Gundry says. “In fact, even with the new injectable GLP-1 agonists, your weight loss response to the drug depends on the types of bugs in your gut.”

It boosts immunity 

Experts believe about 70 percent of the body’s immune system is housed in the gut microbiome. So by improving gut health and lowering inflammation, studies suggest Akkermansia can dramatically heighten our immunity.

Akkermansia improves mood

“The gut is often referred to as the ‘second brain,’” says Adam Perlman, MD, MPH, Chief Medical Officer of Pendulum Therapeutics. Why? “About 95 percent of the body’s serotonin, the ‘happy hormone’ that regulates mood and well-being, is produced and stored in the gut.” So when the gut is inflamed or imbalanced by the wrong bugs, our mood suffers. But restoring levels of Akkermansia “is essential for strengthening the gut-brain connection.”

How to get the benefits of Akkermansia

Here’s how to boost your levels of Akkermansia naturally:

Eat the rainbow 

Polyphenols are a group of plant-based compounds that work like antioxidants to reduce inflammation and even lower cancer risks. They are found in vivid-colored foods like cranberries and coffee. And it turns out, they are an attractive food source for Akkermansia bugs. Dr. Hyman explains, “It loves cranberry, pomegranate, olives, prickly pear and green tea.”

Get more fiber 

A team of researchers found that increasing intake of gut-friendly foods like beans, asparagus, mushrooms and barley led to a dramatic increase in Akkermansia levels.

Savor fermented foods

Much like eating fiber-rich foods, filling your meals with fermented options like kefir, yogurt, kimchi, sauerkraut or kombucha allows Akkermansia bugs to thrive in the gut.

Add oily fish to your diet 

Fatty fish like sardines, anchovies, salmon, trout or tuna can help you tap into the benefits of Akkermansia by boosting levels of the good bugs, too, according to research. 

Go for a walk 

Spanish researchers in a 2017 PLoS One study found that women who are more active have 56 percent higher levels of Akkermansia than women who are more sedentary. The theory: Movement increases intestinal mobility, decreasing the amount of time that pathogens can attack the gut lining.

Consider intermittent fasting 

A 2019 study in the Turkish Journal of Gastroenterology, led by an MIT researcher, found that fasting increases Akkermansia populations in the gut. How? Giving gut bugs uninterrupted time to work on the mucous lining, when new food isn’t arriving to be digested, allows “keystone” bacteria like Akkermansia to thrive. (Learn more about intermittent fasting here.)

Supplement with Akkermansia

“For someone experiencing gut permeability, or leaky gut syndrome, supplements containing Akkermansia can help restore the gut lining,” says board-certified holistic nutritionist Lisa Masé, author of The Culinary Pharmacy. 

One daily probiotic to try: Akkermansia from Pendulum Life, which Dr. Perlman recommends. One capsule contains 100 million AFU (active fluorescent units of live bacteria). It’s best to take Akkermansia supplements with a meal. 

Potential side effects of Akkermansia 

Despite all the amazing benefits of Akkermansia, these bugs may cause irritation in some people. An overload can lead to too much gut lining being consumed, triggering inflammation, especially in those with bowel-related diseases. People should also avoid taking Akkermansia immediately after a round of antibiotics, since the gut lining may have been damaged. Always follow the dosing instructions on the supplement packaging.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.