In This ArticleView AllIn This ArticleWhat Are Postbiotics?Health BenefitsHow to Add Them to Your DietDo You Need a Supplement?
In This ArticleView All
View All
In This Article
What Are Postbiotics?
Health Benefits
How to Add Them to Your Diet
Do You Need a Supplement?
Close
Photo:Getty Images
Getty Images
So, what exactly are postbiotics, and are they right for you? Here’s what you need to know, plus the best ways to get them.
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Officially speaking, the International Scientific Association of Probiotics and Prebiotics defines postbiotics as “a preparation of inanimate microorganisms and/or their components that confers a health benefit on the host.”So unlikeprobiotics(good bacteria), which are alive, postbiotics are dead. “But just because they are without life, does not mean that they cannot have a health impact,” saysColin Hill, Ph.D., a professor of microbial and food safety at University College Cork, Ireland. “For example, many vaccines are inanimate versions of viruses, but they can still interact with the immune system and provide protection against infection.”
What Happens to Your Body When You Take Probiotics Every Day
Since 2020, research on the health benefits of postbiotics has exploded.But since much of it has been conducted on animals or in cells, it’s too soon to take all the health claims at face value. For now, the strongest data points to postbiotics’ ability to improve immune and digestive health. More specifically, postbiotics have been shown to improve the maturation of your immune system and support your intestinal barrier, preventing germs from entering your bloodstream.
While more research is needed, some additional emerging health benefits of postbiotics include:
“Postbiotics can be particularly beneficial for individuals with specific health concerns, such as digestive disorders or immune deficiencies, as they can help modulate the gut microbiota and promote a healthy inflammatory response,” saysChelsea LeBlanc Jones, RDN, LD, owner of Chelsea LeBlanc Nutrition.
How to Add Postbiotics to Your Diet
That’s not the only way to bump up your postbiotic reservoir. “Eating more fermented foods can also help,” saysPatricia Bannan, M.S., RDN, a Los Angeles-based nutritionist and author ofFrom Burnout to Balance. “Fermented foods like sauerkraut, kimchi, yogurt, kefir, tempeh, miso and sourdough bread are all rich in inactivated microbial cells and their components and metabolites.” Plus,probiotic-rich yogurtand kefir provide additional live bacteria that generate even more postbiotics.
Do You Need a Postbiotic Supplement?
As helpful as prebiotic and probiotic foods may be, it’s currently unclear exactly how much—or which types—of postbiotics will produced. “I’m always a supporter of food first, when possible, but someone’s overall needs and lifestyle need to be considered, and sometimes a mix of food and supplements is best,” says Bannan. “While obtaining postbiotics from food sources is ideal for most people, supplements can offer a more concentrated and reliable dosage, especially for people looking to target specific health concerns or support immune function more effectively.” Hill agrees. “Very often, supplements provide a simple and convenient way to ensure a person is getting the appropriate postbiotic dose, but there is no reason postbiotics in foods or a combination of the two would not prove equally effective,” adds Bannan.
However, supplements are not always accessible or budget-friendly. So, should you pay up? Despite the potentially higher price tag, Bannan says that postbiotic supplements might be worth the investment, particularly for individuals seeking targeted support for immune function or specific health conditions. “However, for everyday use, it’s essential to weigh the cost against the perceived benefits and consider incorporating them into a comprehensive approach to health and wellness.”
Potential Downsides and Precautions
At the same time, keep in mind that postbiotic research is still in its infancy. “A reputable company should only use the term ‘postbiotic’ if they have demonstrated a health benefit in a properly conducted trial,” says Hill. So before choosing a supplement, make sure there’s lots of research to back up any health claims made for the product. LeBlanc Jones adds that consulting a registered dietitian or other health care provider can help you decide if a supplement is right for you.
The Bottom Line
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rafique N, Jan SY, Dar AH, et al.Promising bioactivities of postbiotics: A comprehensive review.J Agric Food Res. 2023;14:100708. doi:10.1016/j.jafr.2023.100708Salminen S, Collado MC, Endo A, et al.The International Scientific Association of Probiotics and prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics.Nat Rev Gastroenterol Hepatol. 2021;18(9):649-667. doi:10.1038/s41575-021-00440-6Future Market Insights.Postbiotic Supplements Market Outlook for 2024 to 2034.Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and their role in the Amelioration of Diseases.Biomol. 2021;11(3):440. doi:10.3390/biom11030440
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rafique N, Jan SY, Dar AH, et al.Promising bioactivities of postbiotics: A comprehensive review.J Agric Food Res. 2023;14:100708. doi:10.1016/j.jafr.2023.100708Salminen S, Collado MC, Endo A, et al.The International Scientific Association of Probiotics and prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics.Nat Rev Gastroenterol Hepatol. 2021;18(9):649-667. doi:10.1038/s41575-021-00440-6Future Market Insights.Postbiotic Supplements Market Outlook for 2024 to 2034.Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and their role in the Amelioration of Diseases.Biomol. 2021;11(3):440. doi:10.3390/biom11030440
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Rafique N, Jan SY, Dar AH, et al.Promising bioactivities of postbiotics: A comprehensive review.J Agric Food Res. 2023;14:100708. doi:10.1016/j.jafr.2023.100708Salminen S, Collado MC, Endo A, et al.The International Scientific Association of Probiotics and prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics.Nat Rev Gastroenterol Hepatol. 2021;18(9):649-667. doi:10.1038/s41575-021-00440-6Future Market Insights.Postbiotic Supplements Market Outlook for 2024 to 2034.Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and their role in the Amelioration of Diseases.Biomol. 2021;11(3):440. doi:10.3390/biom11030440
Rafique N, Jan SY, Dar AH, et al.Promising bioactivities of postbiotics: A comprehensive review.J Agric Food Res. 2023;14:100708. doi:10.1016/j.jafr.2023.100708
Salminen S, Collado MC, Endo A, et al.The International Scientific Association of Probiotics and prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics.Nat Rev Gastroenterol Hepatol. 2021;18(9):649-667. doi:10.1038/s41575-021-00440-6
Future Market Insights.Postbiotic Supplements Market Outlook for 2024 to 2034.
Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and their role in the Amelioration of Diseases.Biomol. 2021;11(3):440. doi:10.3390/biom11030440
