Your gut is home to trillions of bacteria that help digest food, make certain vitamins and interact with your immune system. Probiotics are a way to add helpful bacteria to that community. Here is what the research supports, how to read a label and how to take them.
What probiotics are
An international expert panel defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” The key words are live and adequate amounts. Most supplements use strains from the Lactobacillus and Bifidobacterium families, which are also found in yogurt and other fermented foods.
What the research shows
Probiotics are best studied for digestive health and regularity.* Research also shows some strains can help reduce the chance of diarrhea when taking antibiotics. One important point: benefits are often strain-specific, so results from one strain do not automatically apply to another. Probiotics are not a cure-all, and the healthy gut habits below matter just as much.
What CFU means
CFU stands for colony-forming units, an estimate of how many live, active bacteria are in a serving. Studies use a wide range, from about 1 billion to more than 50 billion CFU a day. More is not automatically better, but a higher count helps make sure enough bacteria survive stomach acid and reach your intestines.
How to take them
- Take them every day. Probiotic bacteria generally do not set up permanent residence, so benefits fade if you stop.
- Give it two to four weeks before judging how it works for you.
- Some people notice mild gas or bloating in the first week. This usually settles as your gut adjusts.
- If you are taking an antibiotic, space your probiotic a couple of hours away from the dose.
- Store as the label directs, away from heat and moisture.
Feed your gut, too
Probiotics work best alongside a gut-friendly diet. Fiber from vegetables, fruit, beans, oats and whole grains acts as a prebiotic, the food your good bacteria live on. Fermented foods like yogurt, kefir, sauerkraut and kimchi add variety. Sleep, stress management and regular movement also play a role.
Who should check with a doctor first
Probiotics are considered safe for most healthy people. If you have a weakened immune system, a serious illness or a central line, or you are critically ill, talk with your doctor before taking them.
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References
- Hill C, et al. Expert consensus document: the International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014;11(8):506-514.
- National Institutes of Health, Office of Dietary Supplements. Probiotics: Fact Sheet for Health Professionals.
- Goldenberg JZ, et al. Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children. Cochrane Database Syst Rev. 2017;12:CD006095.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes and is not medical advice. Talk with your healthcare provider before starting any supplement, especially if you are pregnant or nursing, have a medical condition or take medication.
