In This ArticleView AllIn This ArticleWhat Are Probiotics?What Happens When You Take Probiotics Every DayFood Sources of ProbioticsWhat to Look For in a Probiotic SupplementFAQs
In This ArticleView All
View All
In This Article
What Are Probiotics?
What Happens When You Take Probiotics Every Day
Food Sources of Probiotics
What to Look For in a Probiotic Supplement
FAQs
According to theNational Institutes of Health, 60 to 70 million Americans have a digestive disease. Even if you don’t have a diagnosed digestive illness, you may have heard that your digestive system’s role in breaking down food can impact your mental and immune health. Since maintaining a healthy gastrointestinal tract is so important for overall health and well-being, you may be curious whether you should incorporate probiotics into your wellness routine.
Probiotics are living microorganisms often touted for their digestive health benefits. They are found infermented foodsand beverages and sold as dietary supplements. But do they really promote digestive health? And can they help promote other areas of your health, too? In this article, you’ll learn what the research shows about the health benefits of taking probiotics and what to look for in a probiotic supplement.
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Your intestinal tract is lined with bacteria thatform your gut microbiome. Despite bacteria often having a negative connotation, plenty of good bacteria help you fight illness and promote health. Having a diverse microbiome helps promote not just digestive health, but many other aspects of health.
Megan Hilbert, M.S., RDN, a registered dietitian specializing in gut health nutrition for Top Nutrition Coaching, says, “Probiotics have been shown to increase the amounts of healthy bacteria into our digestive system, which has a positive effect on many areas of our health like our skin health, immunity, metabolism and mental well-being.”
While probiotics may have some health benefits, more research is necessary to confidently provide recommendations on the strains, dosage and length of time probiotics should be taken to see these benefits. In much of the existing research, researchers have struggled to confidently make conclusions on the health benefits of probiotics because of the wide range of strains studied, mixed results and the lack of information on necessary length of treatment to see an effect.
You May Have Better Gut Health
Gut health is probably the first thing you think of when thinking about probiotics. And for a good reason! Studies have shown that probiotics are promising for preventing or treating various digestive illnesses or concerns. According to theNIH, probiotics may prevent the following:
They may also help induce or maintain remission from ulcerative colitis and moderately reduce symptoms of irritable bowel syndrome, according to theNational Center for Complementary and Integrative Health.
Additionally, a 2019 study published in theEuropean Journal of Applied Physiologyfound that marathon runners taking probiotics containingLactobacillusandBifidobacteriumduring four weeks prior to a marathon race had less gastrointestinal symptoms and lower severity of symptoms than those who took a placebo.
However, more high-quality research is needed to confirm these benefits. In fact, the American Gastroenterology Association does not recommend probiotics for treating IBS because of insufficient evidence. Many research reviews are inconclusive because of the wide variations in strains studied and mixed results of the studies.
You May Have Lower Stress Levels
At this point, you may have heard of the gut-brain connection. Research, such as this 2019 article published inNature Microbiology, has found a connection between your gut microbiome and your quality of life. But can probiotics help?
A small 2021 study published inThe Journals of Gerontologyfound that 12-week supplementation in healthy adults over 65 years of age with probiotics containingBifidobacteriumresulted in:
While more research is necessary to confirm these findings, this shows that probiotics may play a role in promoting mental health andpreventing mental challenges, specifically for older adults.
You May Support Your Cardiovascular Health
A 2020 systematic research review published inNutrientsfound that supplementation with vitamin D and probiotics—mainlyLactobacillus,BifidobacteriumandStreptococcus—improved various heart-health metrics, including lipid levels, inflammation and insulin sensitivity. This pairing of supplements improved health more thanvitamin D supplementationalone or placebo.
Another systematic review published in 2020 inAdvances in Nutritionfound that consumption of fermented dairy—a probiotic source—resulted in reduced cardiovascular risk. Researchers concluded that probiotic supplementation paired with fermented dairy consumption could reduce lipid concentrations—a marker of cardiovascular health. However, they noted that there was a wide variety of probiotic strains used in the studies, so the results should be received with caution.
You May Experience Fewer and Shorter Upper Respiratory Tract Infections
An updated 2022Cochranereview found that probiotic supplementation played a role in preventing upper respiratory tract infections and reducing the length of infection. There was a mix of low- to moderate-certainty evidence supporting these findings. The researchers concluded that probiotic supplementation was better than no supplementation or placebo in preventing upper respiratory tract infections.
You May Have Better Dental Health
Periodontal disease results from infection or inflammation of the gums, per theCenters for Disease Control and Prevention. A 2020 systematic review published inProbiotics and Antimicrobial Proteinsfound that probiotics could help treat and prevent infectious diseases in the oral cavity, including periodontitis and dental caries. It also reduced the levels of disease-causing pathogens.
One way to get in probiotics is through food sources. Probiotics arefound in fermented foods, including:
Hilbert says, “I prefer to recommend my clients get their probiotic sources from foods like yogurt, kefir, kimchi, kombucha, etc. While probiotic supplements can be very useful in some cases, they should be targeted for specific symptoms.”
Eating a well-rounded diet helps promote overall health, includinggut health. So, in addition to consuming probiotic-rich foods, be sure to incorporate whole grains, lean proteins, unsaturated fats and fiber.
12 Fiber-Rich Foods to Help with Good Gut Bacteria
Before adding any supplement to your wellness routine, speak with a trusted health care provider to ensure it is safe and doesn’t interact with any medications you are taking.
Check the Storage Instructions
Probiotics supplementscan be sold as capsules, powders and liquids. Be sure to read and follow the manufacturer’s storage instructions. Some products must be refrigerated to preserve the probiotics, since they are living microorganisms.
Check the Strain
There are many different strains of probiotics, with species ofBifidobacteriumandLactobacillusbeing the most common. According to the NIH, these two strains are also considered to be quite safe.
Hilbert says, “There are many different strains of healthy bacteria, and these different strains have different impacts on gut health. Some have been proven to help with IBS symptoms, others help balance vaginal microbiota and help urogenital health, and others support the immune system. Talking with a gastroenterologist or GI dietitian can help you determine what probiotic strains may be helpful for you to take to target specific symptoms.”
Check the Dose
Probiotics are measured in colony forming units (CFUs), the number of living bacteria in the product. TheWorld Gastroenterology Organisation Practice Guidelinesacknowledge that most probiotics on the market contain between 1 billion and 10 billion CFUs per dose. Still, therapeutic benefits may be seen at doses outside of this range depending on the strain and the health concern.
Some testing has revealed variations in the actual CFUs of a probiotic-containing food or supplement compared to what the label claims. Probiotics can also die off over time, causing the CFUs to vary with age.
Ultimately, it’s best to speak with your doctor or registered dietitian about the strain and dose of probiotics that might work best for your health concerns.
Verify It’s Independently Verified
Dietary supplementsare not heavily regulated, so the listed doses or ingredients may be inaccurate. For that reason, it is important to find a supplement that is independently verified to ensure the label is accurate.
The Bottom Line
Probiotics can play a role in promoting a diverse microbiome. While probiotic supplements show a lot of promise for gut, immune, mental and cardiovascular health, more research is necessary to confirm their benefits, along with the ideal strains and dosages for various health concerns. They are generally shown to be safe but speak with your health care provider before adding a new supplement to your routine.
Can Probiotics Help You Lose Weight?
Frequently Asked QuestionsProbiotic supplements may help promote gastrointestinal, mental, immune, cardiovascular and dental health. However, more research is needed to confirm some of these links and understand the specific probiotic strains and dosages that help with each health concern.Generally, species ofLactobacillusandBifidobacteriumare the most commonly studied and are generally safe. Therefore, the risk of adverse effects from these species is pretty low.TheWorld Gastroenterology Organisationhas guidelines for probiotics that address strains and dosages for different health concerns. We recommend finding an independently verified supplement to ensure the label is accurate and speaking with your health care provider for individualized recommendations.Hilbert says, “If you deal with chronic gas, constipation or even acid reflux, probiotics can help. Certain strains have also been shown to help with non-GI issues like recurrent urinary tract infections (UTIs) or upper respiratory tract infections.” However, she notes that most everyone would benefit from probiotic-rich foods.Regularly taking probiotics has generally been shown to be safe, according to the NIH, especiallyLactobacillusandBifidobacterium. The most common side effect is gas.Some cases of infections have resulted in severe illness in immunocompromised or severely ill patients after taking probiotics. Regardless, speak with a trusted health care provider before taking a new supplement.Those who are immunocompromised or have a severe underlying illness should avoid taking a probiotic supplement. If you are curious whether a probiotic supplement may be helpful for you, speak with a trusted health care provider.
Frequently Asked Questions
Probiotic supplements may help promote gastrointestinal, mental, immune, cardiovascular and dental health. However, more research is needed to confirm some of these links and understand the specific probiotic strains and dosages that help with each health concern.
Generally, species ofLactobacillusandBifidobacteriumare the most commonly studied and are generally safe. Therefore, the risk of adverse effects from these species is pretty low.TheWorld Gastroenterology Organisationhas guidelines for probiotics that address strains and dosages for different health concerns. We recommend finding an independently verified supplement to ensure the label is accurate and speaking with your health care provider for individualized recommendations.
Generally, species ofLactobacillusandBifidobacteriumare the most commonly studied and are generally safe. Therefore, the risk of adverse effects from these species is pretty low.
TheWorld Gastroenterology Organisationhas guidelines for probiotics that address strains and dosages for different health concerns. We recommend finding an independently verified supplement to ensure the label is accurate and speaking with your health care provider for individualized recommendations.
Hilbert says, “If you deal with chronic gas, constipation or even acid reflux, probiotics can help. Certain strains have also been shown to help with non-GI issues like recurrent urinary tract infections (UTIs) or upper respiratory tract infections.” However, she notes that most everyone would benefit from probiotic-rich foods.
Regularly taking probiotics has generally been shown to be safe, according to the NIH, especiallyLactobacillusandBifidobacterium. The most common side effect is gas.Some cases of infections have resulted in severe illness in immunocompromised or severely ill patients after taking probiotics. Regardless, speak with a trusted health care provider before taking a new supplement.
Regularly taking probiotics has generally been shown to be safe, according to the NIH, especiallyLactobacillusandBifidobacterium. The most common side effect is gas.
Some cases of infections have resulted in severe illness in immunocompromised or severely ill patients after taking probiotics. Regardless, speak with a trusted health care provider before taking a new supplement.
Those who are immunocompromised or have a severe underlying illness should avoid taking a probiotic supplement. If you are curious whether a probiotic supplement may be helpful for you, speak with a trusted health care provider.
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