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Head-to-head evidence comparison — which supplement is right for you?
B. lactis (BB-12 / HN019) vs L. plantarum 299v: B. lactis (BB-12 / HN019) has the stronger overall evidence (6 vs 5/10); they're alternatives for improve digestion — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
B. lactis (BB-12 / HN019) wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
Top outcomes
Verdict
Too few graded studies
Top outcomes
Shared outcomes (1)
Outcomes where both B. lactis (BB-12 / HN019) and L. plantarum 299v have evidence — compare verdict strength side-by-side.
1-10 billion CFU daily for BB-12 (1 billion is enough); 10-20 billion CFU daily for HN019 if transit is the goal
Any time of day
Capsule or sachet standardized to a named strain (BB-12 or HN019)
1 x 10^9 CFU (1 billion) daily taken WITH the iron-containing meal is sufficient for the iron effect — in the dual-isotope crossover trial 10^9 was significant (28.6% vs 18.5%, p<0.028) while 10^10 was NOT (29.1% vs 20.1%, p=0.080). The freeze-dried capsule and IBS trials used 1 x 10^10 CFU daily, and the pregnancy trial used 1 x 10^10 CFU twice daily (2 x 10^10 CFU/day)
With meals
Freeze-dried capsule standardized to 299v (DSM 9843)
2 weeks
4 weeks
n/a
n/a
Immediate, per meal
12-25 weeks
4 weeks
n/a
Dose-response effect of Bifidobacterium lactis HN019 on whole gut transit time and functional gastrointestinal symptoms in adults.
Scand J Gastroenterol (2011) · Rct · n=100
Whole-gut transit fell 49 to 21 hours on high dose (p<0.001) and 60 to 41 hours on low dose (p=0.01); placebo unchanged
Eight-Week Supplementation With Bifidobacterium lactis HN019 and Functional Constipation: A Randomized Clinical Trial.
JAMA Netw Open (2024) · Rct · n=229
Primary outcome (change in complete spontaneous bowel movements per week): +0.80 with HN019 vs +0.66 placebo — no difference
Effects of 28-day Bifidobacterium animalis subsp. lactis HN019 supplementation on colonic transit time and gastrointestinal symptoms in adults with functional constipation: A double-blind, randomized, placebo-controlled, and dose-ranging trial.
Gut Microbes (2018) · Rct · n=228
No significant differences vs placebo in the primary outcome (colonic transit time) or any secondary outcome
A Systematic Review and Meta-Analysis on the Effects of Probiotic Species on Iron Absorption and Iron Status.
Nutrients (2019) · Meta analysis
Pooled SMD 0.55 (95% CI 0.22-0.88, p=0.001) for increased iron absorption across 8 studies
The effect of Lactiplantibacillus plantarum 299v together with a low dose of iron on iron status in healthy pregnant women: A randomized clinical trial.
Acta Obstet Gynecol Scand (2021) · Rct · n=326
Iron deficiency at week 35: 59% vs 78% (p=0.017); iron-deficiency anaemia 7.4% vs 21% (p=0.023)
Efficacy of Probiotics in Irritable Bowel Syndrome: Systematic Review and Meta-analysis.
Gastroenterology (2023) · Meta analysis
For global IBS symptoms, certainty of evidence was LOW for this strain (moderate only for Escherichia strains)
B. lactis (BB-12 / HN019) has a higher evidence score (6/10 vs 5/10) and wins in 2 of 3 categories.
For improve digestion, B. lactis (BB-12 / HN019) has a higher relevance score (68 vs 50).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.