Do you have low or high Akkermansia levels? Why does it matter?
- thegutremedy
- Jan 18
- 6 min read
So here’s the thing, we know about the composition of less than 50% of our gut microbiome [1]. Even after years of research, there’s still a lot we don’t know about the gut microbiome. Plenty of bacteria, viruses, and fungi living in our gut haven’t even been identified yet. (Yep, we’ve got some friendly viruses and fungi hanging out with the bacteria!) While we’ve made big strides in understanding the gut, its complexity means there’s still so much left to uncover.
That said, we do have some important information about certain key players - one of which is Akkermansia muciniphila, a bacteria that’s gained increasing attention for its role in maintaining gut health.
If you're wondering why this matters, it's because the balance of microbes in our gut impacts everything from digestion to our immune system, and even our metabolism. So, what’s so special about Akkermansia? And why does it matter how much of it you have?
Why is Akkermansia muciniphila important?
Akkermansia muciniphila is one of the 'good' bacteria that lives in the mucus layer lining your intestines [2]. This mucus layer is crucial in its role as part of your gut’s first line of defence. It stops harmful stuff from sneaking into your bloodstream and keeps your gut from becoming ‘leaky.’ Akkermansia plays a big role here, helping to keep your gut barrier strong and healthy, which is key to balancing the microbes inside you with the outside world [3].
One of the most interesting aspects of Akkermansia is its ability to thrive in this mucus lining, which it basically breaks down and eats to help maintain gut health [4]. Studies have shown that higher levels of Akkermansia are associated with a lower risk of conditions like obesity, type 2 diabetes, and metabolic syndrome [3]. There’s even talk about its role in weight management and longevity, thanks to its links with better metabolism and a healthier body composition [5].
On top of that, Akkermansia has anti-inflammatory properties that can help reduce chronic inflammation in the body - a big player in conditions like heart disease and autoimmune disorders [6]. So, if your Akkermansia levels are in balance, it’s a good sign that your gut health, and potentially your overall health, is on the right track.
How do you know how much Akkermansia you have?
The best (and really only!) way to check your Akkermansia levels is through stool testing. Tests like Biomesight can give you a pretty good idea of what's going on in your gut, including your Akkermansia levels. That said, the science around gut microbiome testing is still developing, so results can be a bit hit-or-miss. For this reason, I wouldn’t go for the super expensive tests. Even so, they can still offer some helpful insights and guide you towards approaches which might help your gut health.
Why is low Akkermansia a bad thing?
When Akkermansia levels are low, it can lead to various health issues [7]. A decrease in this bacteria can compromise the integrity of the intestinal barrier, something we often refer to as ‘leaky gut’ or ‘increased intestinal permeability’ [8]. This can allow toxins and bacteria to enter the bloodstream, which may trigger systemic inflammation and exacerbate immune dysfunction.
This inflammation is linked to conditions such as obesity, diabetes, and inflammatory bowel diseases [9].
What is causing my low Akkermansia?
A diet loaded with processed foods, saturated fats, and sugar is one of the biggest culprits of low Akkermansia [10]. This typical Western way of eating often disrupts the balance of your gut microbiome, leading to a drop in beneficial bacteria like Akkermansia.
But it’s not just diet. Obesity, a lack of exercise, and chronic stress can also reduce Akkermansia levels. Certain medications, like antibiotics and NSAIDs (non-steroidal anti-inflammatory drugs), are another common trigger, as they disrupt the delicate balance of gut bacteria [11].
If you’re dealing with gut conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), these can also reduce Akkermansia. The inflammation that comes with these conditions makes it harder for good bacteria to grow and thrive.
How do I increase my Akkermansia levels?
To boost your Akkermansia muciniphila, start by making a few changes to your diet and lifestyle. Start by adding polyphenol-rich foods - compounds found in fruits, veggies, and whole grains that Akkermansia loves. Berries, pomegranate seeds, nuts, and dark chocolate are all excellent choices (and yes, dark chocolate is officially gut-friendly!).
Adding prebiotic foods to your plate, like garlic, onions, and leeks, can also work wonders. These feed your beneficial gut bacteria, including Akkermansia, helping them grow and thrive [11].
Regular exercise is another great way to support gut health. Physical activity has been shown to improve the diversity and balance of gut bacteria, creating a healthier environment for Akkermansia.
Managing stress is just as important. Chronic stress can disrupt the gut microbiome, suppressing beneficial bacteria and enhancing the growth of some of the 'bad' bacteria. Finding ways to relax can help keep your gut in balance [12].
Finally, there are probiotic supplements containing Akkermansia now available*. They’re still fairly new, so research is limited, but they could be worth trialling.
*Disclaimer: I have no affiliation to the company. I personally tried them and did not notice much difference, but as our microbiomes are all wildly different, this doesn't mean that it will be the same for you!
Why is high Akkermansia a bad thing?
As with almost everything gut-health related, balance is key! While Akkermansia is generally considered beneficial, very high levels can also cause trouble. High Akkermansia may point to an underlying issue, such as chronic inflammation, an imbalanced microbiome or hydrogen sulphide (H2S) SIBO [13]. When Akkermansia feeds on the mucus your gut produces in response to inflammation, it can end up making things worse instead of better.
Excessive Akkermansia has been linked to conditions like obesity, metabolic syndrome, and multiple sclerosis, although Akkermansia itself isn’t usually the main culprit. More often it is a symptom of something deeper going on in your gut, like inflammation or dysbiosis, that’s driving its overgrowth. On its own, Akkermansia is non-pathogenic and beneficial when it’s in balance [14].
What's causing my high Akkermansia levels?
High Akkermansia levels are usually due to chronic inflammation or gut dysbiosis. When your gut is inflamed, it churns out more mucus as a protective mechanism. Since Akkermansia feeds on mucus, this creates the perfect environment for it to thrive. Conditions like inflammatory bowel disease, coeliac disease, and hydrogen sulphide (H2S) SIBO are common culprits behind this kind of gut inflammation.
Your diet can also play a part. Eating lots of sugar and fat and minimal fibre can fuel inflammation, which in turn raises Akkermansia levels.
Personally, high Akkermansia was my issue. The more I tried to 'fix' my gut with antimicrobials and restrictive diets like low FODMAP or keto, the worse it got. I found plenty of advice about what to do if your levels were low but found almost nothing on what to do if they were too high. When I finally discovered that high Akkermansia is linked to inflammation, it all started to make sense.
How do I lower my Akkermansia levels?
If your Akkermansia muciniphila levels are too high, the trick isn’t to target the bacteria directly - it’s to tackle inflammation. Akkermansia isn’t a harmful pathogen, so there’s no need for antibiotics or antimicrobials. Instead, focus on what’s causing the inflammation in the first place.
Start with your diet. Cut back on sugar and processed foods and load up on whole, nutrient-rich options packed with antioxidants and fibre. These can help calm the gut and restore balance. Stress can also fuel inflammation, so try activities like mindfulness, yoga, or regular exercise to keep it in check. Sleep and hydration? Non-negotiables. Both are essential for keeping your body’s systems running smoothly.
Probiotics or prebiotics that encourage a balanced microbiome might help too. You can also incorporate anti-inflammatory foods like turmeric, ginger, or omega-3 fatty acids from fish or flaxseeds.
The main idea is to reduce the inflammation driving the overproduction of mucus, which Akkermansia feeds on. Once the inflammation drops, Akkermansia levels should naturally fall into balance. If you’ve got an underlying condition like coeliac disease or IBD causing the inflammation, addressing that root cause is crucial for long-term results.
To Sum Up:
Akkermansia muciniphila is important in maintaining gut health and overall well-being. Too little can lead to compromised intestinal barriers, inflammation, and various metabolic disorders, while too much may signal underlying health issues related to chronic inflammation.
The key is figuring out what’s causing the imbalance and addressing it. With the right diet, stress management, and healthy habits, you can keep your Akkermansia levels in check and support a happier, healthier gut. It’s all about balance - giving Akkermansia the right environment to do its job without going overboard!
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