How to Choose the Best Probiotic for Your Needs
Probiotics have become an increasingly popular supplement in recent years, with a wide array of potential benefits for gut health, immunity, skin conditions, mental wellbeing, and more. But with so many different strains and formulations of probiotics on the market, how do you choose the right one for your individual needs?
The key is first understanding what probiotics are, how they work, and what to look for when selecting a high quality probiotic. Then you can factor in your specific health goals, symptoms, and lifestyle to determine which probiotic is likely to provide you with the most benefits.
What are Probiotics?
Probiotics are live microorganisms, typically bacteria or yeast, that offer health benefits when consumed. Some of the most common probiotic strains come from two groups, Lactobacillus and Bifidobacterium. Probiotics are available as supplements or can be obtained through fermented foods.
How Do Probiotics Work?
When taken orally, probiotics make their way to your gastrointestinal tract. There they assist the existing microbes in your gut microbiome. A healthy gut microbiome consists of a diverse community of beneficial bacteria and other microorganisms that help regulate digestion, immunity, and other bodily processes.
Probiotics help replenish and balance the microbiome when levels of good bacteria have been lowered due to antibiotic use, illness, poor diet, stress or other factors. The right probiotic strains can help restore optimal functioning.
Benefits of Probiotics
Research on probiotics is ongoing, but some well documented benefits include:
- Alleviating diarrhea and other gut issues
- Easing IBS and IBD symptoms
- Aiding digestion and nutrient absorption
- Supporting immune function
- Protecting against pathogens and infection
- Improving skin conditions like eczema
Emerging areas of research around probiotics includes their potential role in weight management, mental health, women's health, oral health and more.
What to Look for in a Probiotic
When evaluating probiotic supplements, there are several key factors to look for based on scientific guidelines and expert recommendations:
Strains
The specific probiotic strains a product contains impact its efficacy. Research shows certain strains like Lactobacillus GG, L. plantarum, and Bifidobacterium lactis have more clinical evidence behind their benefits.
CFUs
CFU stands for colony forming units, which indicates the number of viable bacteria in a supplement. Look for a minimum of 1 billion CFUs, though some recommend closer to 10 billion.
Diversity
Products with multiple probiotic strains tend to be more beneficial than single strains. Aim for 3-10 different strains at minimum.
Packaging
Probiotics should be sealed in opaque packaging to protect light-sensitive bacteria. Look for foil or dark plastic bottles.
Delivery System
Supplements using time-release or microencapsulation technologies help more probiotic bacteria survive stomach acid and successfully reach your intestines.
Prebiotics
Prebiotics are fibers that feed probiotics. Combination prebiotic/probiotic formulas can enhance probiotic growth and efficacy.
Refrigeration
Some probiotics require refrigeration to maintain bacterial viability. Check label instructions.
Third Party Testing
High quality probiotics should be third party tested for factors like strains, CFU count, purity, potency, and effectiveness.
Types of Probiotics
Probiotics come in a variety of product types, each with their pros and cons:
Capsules
Capsule supplements offer precise dosage control in a shelf-stable format. But delivery depends on capsule breakdown.
Gummies
Gummies make probiotics easier to take, especially for children. Heat-stable strains that don't require refrigeration are used.
Powders
Probiotic powders can be mixed into shakes, smoothies, or liquids for easy use, especially at higher doses. But they are less stable.
Liquids
Liquid droppers or shots allow for smaller, customizable dosing and faster absorption into the body.
Foods
Fermented foods like yogurt, kefir, sauerkraut, kimchi and kombucha contain natural probiotics. Amounts vary by product.
Within each form, potency and viability differs between brands. Research your options to find a format that suits you.
Who Should Take Probiotics?
According to gastroenterology guidelines, probiotics may benefit:
- Those taking antibiotics
- People with gastrointestinal issues like IBS, IBD, diarrhea
- After gastroenteritis infection
- For Clostridium difficile disease prevention
- For lactose intolerance
Evidence also supports their use for immune support, skin conditions, weight, mental health, women's health, oral health and more - though talk to your doctor first.
Probiotics are generally safe for most people when used according to instructions. But consult your physician if you have a serious underlying health condition or compromised immune system before starting a probiotic.
Choosing a Probiotic Based on Health Goals
In addition to the general guidelines above, you can select a probiotic tailored to specific health goals or concerns. Some examples:
Digestive Regularity
For constipation relief, look for Bifidobacterium lactis and Lactobacillus casei. For diarrhea, Saccharomyces boulardii, L. rhamnosus, and L. acidophilus may help.
Immune Support
Lactobacillus plantarum, Lactobacillus paracasei, and probiotics with multiple lactobacillus and bifidobacterium strains boost immunity.
Antibiotic Recovery
A broad spectrum probiotic with lactobacillus and bifidobacterium species replenishes good bacteria after antibiotic use.
Weight Loss
Lactobacillus gasseri, Lactobacillus rhamnosus, and Bifidobacterium breve may aid weight loss results when combined with diet and exercise.
Skin Health
Strains like Lactobacillus paracasei, Lactobacillus johnsonii, and Bifidobacterium bifidum may improve acne, eczema, and sensitive skin when taken orally.
Women's Health
Vaginal and urinary tract health may benefit from lactobacillus strains like L. crispatus, L. rhamnosus, L. acidophilus, and L. reuteri.
Talk to your doctor to zero in on strains that align with your personal health goals and needs.
Health Considerations When Selecting a Probiotic
Your individual health status can help determine the right probiotic formulation and delivery method. Consider the following:
Age
For infants, breastmilk and products containing Bifidobacterium infantis are recommended. Older children can take shelf-stable gummy chews. Capsules or powders work for adults.
Allergies
Check ingredient labels carefully for allergens like milk, wheat, soy or corn. Hypoallergenic products are available.
Medical Conditions
With serious conditions like HIV, cancer, diabetes or liver disease, consult your doctor first. Probiotics may interact with medications.
Surgery Recovery
After oral, gastrointestinal surgery or infections, specific strains like L. plantarum or multi-strain formulas aid healing.
IBS Symptoms
Strains that improve IBS abdominal pain, bloating, constipation and diarrhea include Bifidobacterium infantis, Bifidobacterium animalis, and VSL#3.
Ulcers
Helicobacter pylori bacterial infection causes ulcers. Combining antibiotic treatment with Lactobacillus, Bifidobacterium and Saccharomyces boulardii probiotics helps.
Let your personalized considerations guide your probiotic choice for maximum results.
Lifestyle Factors for Probiotic Selection
Your lifestyle habits related to diet, medications and travel impact your gut microbiome. Keep these in mind when picking a probiotic:
Vegetarian/Vegan
Vegans tend to lack Bifidobacteria, making Bifidobacterium lactis beneficial. Probiotics without animal products are readily available.
Keto or Low Carb Diets
Lower carb diets reduce Bifidobacteria. Multistrain probiotics with added prebiotic fibers aid ketogenic dieters.
Frequent Antibiotics
Those on recurrent antibiotics need probiotic strains resilient to drugs, especially Lactobacillus and Saccharomyces.
Stress Levels
Stress diminishes Lactobacillus and Bifidobacteria. Adaptogenic herbs in formulas help counteract effects.
Travel Abroad
Probiotics containing Lactobacillus and Saccharomyces support travelers' digestion and immune defense.
Athletes
Vegan plant-based performance probiotics with Lactobacillus and Bifidobacterium strains provide benefits for active individuals.
Look at how your daily habits impact gut health, then pick probiotics to counteract those effects.
The Probiotic Selection Process
Selecting the ideal probiotic includes these key steps:
- Identify your top health goals for taking a probiotic
- Research which strains target your needs
- Choose a reputable brand meeting quality guidelines
- Consider product format, dosing, delivery method
- Factor in relevant health conditions, medications
- Think about dietary and lifestyle factors
- Weigh pros and cons of refrigerated vs shelf-stable options
- Compare costs of different products
- Consult your healthcare provider if needed
Taking this systematic approach helps ensure you end up with the probiotic most likely to provide you with the specific benefits you're looking for.
Frequently Asked Questions About Choosing a Probiotic
How long does it take for probiotics to work?
Effects vary based on the individual and probiotic strain. Some offer rapid relief within days. But it can take up to 4 weeks of daily use to experience full benefits. Give a probiotic 2-3 months before switching.
Should you take probiotics on an empty stomach?
Most can be taken with or without food. But taking on an empty stomach when possible can aid delivery of more live bacteria to your gut.
Are soil based probiotics better?
Soil based probiotics contain bacterial strains found in soil that may offer unique benefits. But human strains are equally, if not more researched.
What's the best time of day to take probiotics?
Aim for consistency. Taking in the morning along with breakfast is ideal. But pick a time you can stick with daily.
Can probiotics cause gas or bloating initially?
Some increase gas or bloating for the first few weeks as gut bacteria rebalance. Effects should subside. Try easing into supplementation slowly.
Talk to a healthcare professional to address any other questions or concerns you may have about probiotics.
The Bottom Line
An increasing number of probiotic supplements line store shelves. Determining the right one comes down to probiotic strain selection, delivery method, dosage, and your individual health status and goals. Do your research, read labels, and consult experts to find the best match.
A quality probiotic combined with lifestyle measures benefiting your microbiome can help restore and maintain gut and whole body wellness.
FAQs
Do probiotics help with bloating?
Yes, certain probiotic strains can help reduce bloating when taken regularly. Lactobacillus gasseri, L. reuteri, and Bifidobacterium lactis are among the most effective for bloating relief.
Should I take probiotics every day?
For maintenance of gut health, daily probiotic supplementation is ideal. Taking them consistently helps maintain optimal levels of beneficial bacteria.
How do you know if a probiotic is working?
Signs a probiotic is effective include improved regularity, less gas and bloating, boosted immunity, better skin, and an overall sense of improved wellbeing.
Can you take too many probiotics?
Unless advised by your doctor, limit probiotic dosage to under 50 billion CFUs daily from supplements. Very high doses over long periods may result in side effects.
Are refrigerated or shelf-stable probiotics better?
Refrigerated probiotics may offer higher potency but aren't proven more effective. High quality shelf-stable brands can provide comparable benefits for convenience.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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