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By: Dahlia Rimmon MS, RDN
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Medically reviewed by: Adam Perlman, MD, MPH and Colleen Cutcliffe, PhD
Akkermansia muciniphila may sound like a mouthful, but is a powerful probiotic strain that lives in our gut. But, what does Akkermansia do? It strengthens the gut lining, improves metabolic function, promotes cardiovascular health, and supports weight management. Taking a high-quality Akkermansia supplement is a simple way to support both your microbiome and overall health.
Whether you're a full-on health enthusiast or just dipping your toes in the wellness world, you probably know that gut health is a pretty big deal. A healthy gut promotes digestion, supports immune health, and helps regulate glucose metabolism (and that’s just the beginning). Given its wide-reaching physiological impact, gut health remains a focus of ongoing scientific research. So when the probiotic strain Akkermansia muciniphila was isolated in 2004, it completely flipped the script on how we understand and approach gastrointestinal health.
This probiotic strain, found naturally in the gastrointestinal tract, has been recognized in preclinical studies for strengthening the gut lining. A strong gut lining promotes digestion, supports the microbial ecosystem, and improves glucose metabolism and overall metabolic function. In short, Akkermansia is a powerful ally for multiple physiological functions. In this article, we’ll explore the science behind this strain, its role in gut health, and key considerations for selecting the right Akkermansia probiotic that aligns with your health goals.
Understanding Akkermansia muciniphila
Akkermansia is a probiotic strain that makes up about 3% of the total gut bacteria in healthy adults. What sets Akkermansia apart is its ability to strengthen the intestinal gut lining, a mucosal membrane composed of epithelial cells, a layer of mucin and immune cells. And a strong gut lining matters—it can help prevent digestive and other health issues and supports overall wellness.
Essentially, the gut lining acts as a protective barrier for maintaining gut integrity. It’s a buffer that keeps harmful substances (think: toxins, pathogens, partially digested food particles, and bacteria) from leaking into the bloodstream and causing damage. However, when this barrier becomes weakened or damaged, it leads to increased intestinal permeability, and it's easier for these harmful substances to cross from the gut into the bloodstream. This condition is also known as "leaky gut," and it can potentially trigger systemic inflammation, uncomfortable digestive symptoms, and other health issues.
How Akkermansia functions in the body
Understanding Akkermansia muciniphila starts with the term itself: “Akkermansia” is a nod to the famous microbial ecologist Anton Akkermans and “muciniphila” translates to “mucin-loving.” The lining of your intestines is made up of epithelial cells, which are coated in a mucus layer rich in a protein called mucin. Mucin is responsible for maintaining the integrity of the gut lining.
Akkermansia feeds on mucin, which stimulates the specialized epithelial cells—called goblet cells—to produce more of it, ultimately helping to reinforce and thicken the gut lining. Put another way, by gobbling up mucin, Akkermansia acts as a gatekeeper for the gut, keeping harmful substances out and beneficial microorganisms in.
5 health benefits of Akkermansia
A true multitasker, Akkermansia benefits not only gut health, but also plays a vital role in a variety of important health functions. To date, it’s been mentioned in 4,500+ scientific publications.
Supports gut health
Akkermansia strengthens the gut barrier by feeding on mucin, a process that stimulates the body to produce more of it. This extra mucin fosters a healthier gut environment that encourages the growth and activity of beneficial bacteria. As a result, Akkermansia supports healthy digestion and may help relieve gastrointestinal symptoms.
Produces beneficial fatty acids
Akkermansia, in addition to supporting the production of large amounts of mucin, also produces short-chain fatty acids (SCFAs), particularly propionate, in response to a meal. SCFAs have anti-inflammatory properties and play several important roles in the body:
Supports weight management
When Akkermansia produces SCFAs, it also secretes a protein called P9. Both SCFAs and P9 stimulate the production of the hormone glucagon-like peptide 1 (GLP-1). GLP-1 prompts the pancreas to release insulin, slows stomach emptying, and signals to your brain that you're full—all of which support effective weight management.
Supports metabolic health
Targeted bacterial strains like Akkermansia enhance the integrity of the gut barrier and play a role in the inflammatory responses necessary for effective metabolic regulation, according to Alayna Hutchinson MS, LDN, RDN at Pendulum Therapeutics. “When the gut barrier becomes too permeable, lipopolysaccharides (LPS) from gram-negative bacteria can enter the bloodstream, ultimately activating pro-inflammatory cytokines and leading to chronic low-grade inflammation,” Hutchinson explains. “This inflammation is associated with both weight gain and higher fasting glucose levels. In addition to stimulating GLP-1, Akkermansia helps protect against this by enhancing the mucus layer that coats the inner wall of the digestive tract.”
Promotes heart health
Your gut and heart are more connected than you might think. Recent research has revealed a correlation between the composition of gut health microbiota and chronic inflammation, a known risk factor for heart disease. SCFAs, produced by Akkermansia feeds in response to a meal, helps promote cardiovascular health by regulating blood pressure, cholesterol levels, and blood vessel function—all of which may contribute to a stronger, healthier heart.
Akkermansia probiotic supplements
Since Akkermansia naturally lives in the gut, low levels—often revealed through a microbiome or stool test—can signal an imbalance. This is more common than you might think, especially as Akkermansia levels tend to decline with age. Poor diet, stress, and frequent antibiotic use can further accelerate this decline. The good news is, supplementing can help.
Finding the best Akkermansia supplement largely depends on the specific health concerns you're targeting. “Identify what you want to improve and look for a reputable product with clinical evidence supporting its use related to those symptoms,” says Taylor Berggren, MS, RDN at Pendulum Therapeutics. “The great thing is that Akkermansia is known to benefit so many different systems, so it's likely a great fit for almost anyone.”
Choosing the best Akkermansia probiotic
While shopping around for an Akkermansia probiotic that aligns with your health goals, here are some additional factors to consider.
Clinical validation
Clinical trials in humans can provide scientific evidence that a probiotic is both safe and effective for human use. This validates real-world benefits, credibility, and differentiates a product from others, especially in a crowded market. “Look for products that back their claims through clinical trials in humans or pre-clinical studies that support their strain's ability to support the gut lining and confer other beneficial effects,” says Berggren.
Quality
For optimal quality, purity, and safety, look for an Akkermansia probiotic from a reputable brand that undergoes independent third-party testing, which helps ensure the ingredients listed on the bottle are included in the product. But be cautious—many products marketed as “Akkermansia probiotics” don’t actually contain the strain itself. Instead, they include fibers to encourage growth of it. Other products may contain pasteurized or dead Akkermansia. Always check the Supplement Facts on the nutrition label to see if Akkermansia is explicitly listed.
Live vs. pasteurized Akkermansia
When selecting an Akkermansia probiotic, one of the key factors to consider is whether the bacteria is live or pasteurized. Simply put, live strains are alive when they reach your colon and pasteurized strains are not. Pasteurization is a heat processing treatment that destroys and inactivates the bacteria—which is why, according to Hutchinson, pasteurized Akkermansia is not considered a true probiotic.
Live and pasteurized Akkermansia are completely different—including their impact on health. Unlike the pasteurized version, live Akkermansia eat mucin, a key function that reinforces gut barrier integrity, and work with dietary fibers and polyphenols to colonize the gut.
While some research has primarily focused on the pasteurized strain because it’s cheaper to produce, most human studies showing health benefits of Akkermansia have used live strains. One double-blind randomized controlled study with a 5-strain formulation containing live Akkermansia muciniphila found that after completing 12 weeks of supplementation, 20% of participants had signs of gut colonization even after a 6-month washout period (meaning no probiotics were ingested). This study highlights that only live strains have the ability to proliferate in the gut, explains Hutchinson.
Capsule form
The form of delivery of a probiotic can significantly impact absorption, and Berrgren recommends acid-resistant or time-delayed release capsules over powders or liquids. “It's important that live Akkermansia is delivered in an acid-resistant capsule so that the probiotics can make it safely past the stomach acid and to the intestinal space,” Berggren explains.
Inclusion of prebiotics
Choose an Akkermansia probiotic that includes prebiotic fibers, which actually feed probiotics and support the growth of beneficial gut bacteria. One example is chicory inulin, a soluble fiber that resists digestion in the small intestine and reaches the colon, where it feeds Akkermansia and other probiotics. However, individuals who have a sensitivity to inulin may want to take an Akkermansia product without it.
Dosage
Dosage will vary widely between different probiotics containing Akkermansia. As with most supplements, it’s best to follow the dosage or serving size listed on the label. Typically you’ll see the amount of probiotics per serving listed there in either “AFUs” or “CFUs.”
AFU stands for "active fluorescent unit" and CFU stands for “colony-forming unit.” Both measure the live bacterial cells in each serving of a probiotic supplement. AFU is a more precise method that counts all live, active cells, as well as dead and “in-between” cells. CFU, on the other hand, is a traditional method that counts how many cells can grow into colonies on a petri dish. The former provides a more accurate count of the actual number of live probiotics in a product.
Tips for integrating Akkermansia into your wellness routine
Adding an Akkermansia probiotic to your daily routine can do wonders for your gut—but like any good habit, consistency is key. You may notice early symptom relief, but meaningful change to your microbiome takes up to 90 days. Taking it every day is the first step. Here are a few more tips to stay consistent:
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Habit-stack: One of the simplest ways to build a new habit is by “habit-stacking,” or pairing it with an existing habit. For example, if you have coffee or tea every morning, take your Akkermansia probiotic with it, and make it part of your daily ritual. Habit-stacking makes it easier to remember a new habit and turn it into a lasting one.
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Eat foods that support Akkermansia: While no foods contain Akkermansia itself, certain foods can support its growth. They include polyphenol-rich foods like apples, beans, berries, green tea, nuts, as well as prebiotic-rich foods such as barley, flaxseeds, oats, onions, and leeks.
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Give it dedicated space: Storing your Akkermansia in a highly visible spot in your fridge or pantry keeps it top of mind when you go to grab your food for the day, and also helps preserve the integrity of the probiotic.
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Track your progress: Monitor your symptoms in a diary or tracking app to keep tabs on your progress and stay motivated.
Possible side effects of taking Akkermansia
It’s completely normal to experience some digestive changes when starting a new probiotic supplement. You may notice gas, bloating, diarrhea, constipation, or changes in bowel habits. This happens because the probiotics are rebalancing your microbiome, which can cause temporary discomfort as your body adjusts. If you experience GI issues, it’s probably a good sign that you’ve successfully changed your microbiome.
Fortunately, these side effects are usually mild and short-lived, and can usually be managed by starting with a lower dose. It can take anywhere from a few days to a few weeks for Akkermansia to settle in, colonize your gut, and for any discomfort to subside. However, if you experience severe abdominal pain or gastrointestinal distress, stop taking the probiotic and consult your healthcare provider.
Key takeaways
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Akkermansia, a strain that’s been mentioned in 4,500+ science publications, is a unique probiotic strain that strengthens the gut lining and helps promote overall GI, gut, and metabolic health.
- Taking an Akkermansia probiotic benefits many systems throughout the body; this strain supports metabolic function, cardiovascular health, and healthy weight management.
- A probiotic supplement with Akkermansia can help restore levels that may decline due to factors such as age, poor diet, or frequent antibiotic use.
- Consistent, daily intake of an Akkermansia supplement is an essential first step to improved gut health.
FAQ
What is Akkermansia and what does it do for the gut?
Akkermansia is a probiotic that lives in the gut that benefits health in several ways:
How do you get Akkermansia naturally?
Akkermansia isn’t found in food, as it naturally resides in the gut. Eating foods rich in polyphenols and prebiotics, however, can help support its growth, as we mentioned above. You can also introduce it into your system through probiotic supplements specifically containing a live Akkermansia strain.
Who should not take Akkermansia?
Most people can benefit from an Akkermansia supplement, especially because typical diets are low in dietary fiber and polyphenols, which are necessary for promoting its growth. “Some people with severe inflammatory bowel diseases should consult with a doctor before using any probiotics, especially those thathave an active site in the large intestine,” explains Berggren. In other words, certain probiotics (like Lactobacillus) primarily function in the small intestine (active site), while Akkermansia is active in the large intestine. If you have underlying bowel issues, it’s important to keep this in mind.
How do you know if you need Akkermansia?
Aside from a stool or microbiome test, several signs may indicate low Akkermansia levels and the need for supplementation:
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Metabolic dysfunction: Struggles with blood sugar balance, weight, food cravings, brain fog, post-meal slump, or chronic inflammation may point to metabolic dysfunction. “When the gut barrier becomes too permeable, bacterial components can leak into circulation, activating inflammatory pathways, leading to metabolic dysfunction,” explains Hutchinson.
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Disruptions in the gut ecosystem: Bloating, excess gas, abdominal discomfort, and irregular bowel movements are signs that you may have an imbalance of gut microorganisms (dysbiosis).
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Poor immune function: If you’re constantly fighting germs, it could be a sign that your gut microbiome needs some extra support. “Akkermansia helps to both modulate immune cell activity and interact with toll-like receptors (TLRs), which are important receptors on immune cells that recognize pathogens and trigger immune responses,” says Hutchinson. “This interaction can help regulate immune cell activation and cytokine (signaling proteins that can be pro and anti-inflammatory) release.”
"Akkermansia can be taken alongside other single- or multi-strain probiotics. It pairs really well with other probiotic strains and formulations that may function to support a different mechanism,” says Hutchinson. In fact, they complement one another, and often work synergistically.
It’s also important to remember that probiotic benefits are strain-specific. Choosing the right one should depend on the health issue or symptoms you’re trying to address. “If you need two different strains for two different reasons physiologically, then it makes sense. Supplements are expensive, so being discerning and speaking with your healthcare provider can help decode what the best options are for you,” says Hutchinson.
Content is for educational purposes only and has not been evaluated by the Food & Drug Administration. Statements and products are not intended to diagnose, treat, cure, or prevent any disease.
