Think you should be taking a probiotic supplement but are confused about where to start?
Fair enough – there's a lot to consider when searching for the right probiotic. What are CFUs? What is the best time to take them? And what is your microbiome?
Uncover all the answers here.
Probiotics are live microorganisms that have health benefits when taken at recommended amounts. The microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in your gut.
Probiotics may contain different types of microorganisms. Most are bacteria from the Lactobacillus and Bifidobacterium families (also known as species). Apart from bacteria, probiotics might also include yeasts such as Saccharomyces boulardii.
When scientists refer to specific types of probiotics, they identify them according to their genus (a class of things that have common characteristics), species, and strain. For bacterial probiotics, as an example:
|
Genus |
Species |
Subspecies |
Strain |
|
Lactobacillus |
helveticus |
none |
R0051 |
|
Bifidobacterium |
animalis |
lactis |
BS01 |
|
Lactobacillus |
plantarum |
none |
DR7 |
There are many species and strains of probiotics, and each contributes something different to the microbiome. Sometimes they work better in certain combinations, which is why you often find several probiotics in one product.
Cultured and fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, contain live bacteria cultures. While cultured and fermented foods can have health benefits, the live microorganism counts in foods aren't standardised or nearly as high as those in a probiotic supplement. Also, factors such as pasteurisation as well as storage length and conditions affect how many microorganisms are still alive when the food is consumed. Another consideration is that your stomach acid and other digestive enzymes and chemicals can potentially reduce the numbers and effects of microorganisms from foods.1
CFUs are Colony Forming Units – the amount of viable, live bacteria per serving that can potentially survive, divide, and form colonies in your gut. Typical dosages vary based on the product but range from one to 10 billion CFUs per day for children, and three to 50 billion CFUs per day for adults. They can also be much higher depending on the product and use. Dosing recommendations are based on the particular strains and research. Importantly, a higher CFU count doesn't necessarily make a probiotic more effective. Also, taking more CFUs isn't always better for you, especially if you're new to probiotics. If you're unsure about the best dosing for your needs, check with your healthcare provider.
The recommended daily CFU amount varies from person to person, and between products. Depending on a person's health condition, most people can take a maximum daily dose equivalent to 400 billion CFUs.
Not necessarily – some probiotics are shelf-stable which means you can store them at room temperature. Other probiotics must be refrigerated to keep the microorganisms alive, but this doesn't mean they are more effective than shelf-stable products. For maximum effectiveness, always store and use your probiotics according to the directions on the label.
Certain probiotic species and strains are more effective for particular conditions than others. Other considerations area product’s dose, quality, and how it’s manufactured.
If you want to try a probiotic to support a specific health condition, do your research to see if the strain in the product is the same as the strain in the research. You should also talk to your health professional who can give you more individual advice, as they can recommend the most effective and high-quality product for your needs.
Different probiotics work in different ways, but generally, probiotics help the body, and especially the gut, maintain a healthy community of microorganisms. They help replenish your microbiota and restore and maintain balance in your gut microbiome which may be disturbed because of certain health conditions or long-term exposure to an unhealthy diet, lifestyle, or toxins. Along with replenishing your microbiota, probiotics can produce defense compounds and attach to tissue walls to reduce binding from ‘bad’ organisms. Probiotics can also manufacture nutrients and positively signal the immune and inflammatory system.
Probiotics are safe for most people to take. Depending on your overall health, you may benefit from specific species and strains clinically tested and shown to help support a healthy microbiome. Scientific evidence suggests that certain species and strains of probiotics may help support a healthy microbiome in people who are dealing with:
In addition, probiotics have potential effects on weight, digestion, and neurological disorders; and may support heart health, immune function, and symptoms of low mood and anxiety.
Evidence suggests that probiotics are safe for most people. Still, it’s always wise to discuss using probiotics (or other supplements) with your healthcare provider.
Probiotics are generally not recommended for anyone with a serious illness or compromised immune system.
When starting to use a probiotic supplement, or increasing consumption of more probiotic-rich foods, some people experience mild upset stomach, diarrhea, flatulence, and bloating. Any side effects might be related to the condition and health of your microbiome, but these symptoms are generally mild and should pass after a few days once your body gets used to the new regimen. If you have known sensitivities, such as to certain ingredients or high-FODMAP prebiotics, make sure you choose a probiotic intended for people with sensitive digestive tracts.
No, prebiotics and probiotics are different. Prebiotics are non-digestible food compounds that act as a source of food for probiotics. Consuming prebiotics enhances the health and effectiveness of probiotics by nourishing them so they can survive, thrive, and work better. Prebiotics often come from plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. If needed, you can also use a prebiotic supplement.
Follow the instructions on the label of your probiotic supplement. Probiotics vary depending on manufacturer, and may have different instructions on when they are best to take, so it's always best to follow the advice on the label.
Probiotics can be taken daily anywhere from two weeks to two months to completely recolonise the large intestine’s healthy bacteria. However, it depends on your health condition. For example, probiotics for diarrhea associated with antibiotics may show benefit within two to three days, while you may need several weeks to see improvements in digestive symptoms. If you're unsure about the best dosing for your needs, check with your healthcare provider.
Antibiotics will kill both harmful and beneficial bacteria. Taking a probiotic during your course of antibiotics is an effective way to repopulate your beneficial bacterial. When taking antibiotics, you should have a two-hour gap before or after taking the probiotics. Also, continue to take your probiotic for at least two weeks after finishing your antibiotic course. That helps repopulate your microbiome with beneficial bacteria so they can fight off any undesirable microbes.
References
1. Rezac S, Kok CR, Heermann M, Hutkins R. Fermented Foods as a Dietary Source of Live Organisms. Front Microbiol. 2018;9:1785. Published 2018 Aug 24. doi:10.3389/fmicb.2018.01785
