What makes a probiotic good

And even then, with probiotics, it's all about survival. These delicate microorganisms must survive several obstacles—the manufacturing process, packaging, shelf life, and once you take them the acid in your stomach environment—to reach your intestines, where they do their job.

Keep in mind that when supplements contain a specific number of organisms, this number has an expiry eventually. Probiotics are living organisms and can die, especially if that supplement sits on your drugstore or warehouse shelf or a shipping truck for a long time or at elevated temperatures.

Companies have to produce probiotics with a higher CFU colony-forming unit; see below count in each capsule in order to guarantee the label potency through the expiration date, or in the case of probiotics with a manufacturing date, for two years from that.

Unfortunately, many commercial brands don't measure up. They are unstable in stomach acid. Quality control measures aren't intact, including ensuring supplements have been handled correctly to maintain their freshness. Moisture slipping into probiotic supplements can reduce their efficacy. Higher-quality probiotic supplements are able to endure stomach acid, releasing their contents within the small intestine, where a more alkaline environment ensures the survival of the bacteria.

To avoid those and other problems, I strongly recommend buying a professional brand from a reputable health care professional or another vendor who stands by their products and submits their products for multiple rounds of quality testing, from raw ingredients to finished product. Some of these brands have created advanced technology that preserves a probiotic supplement's survival on the shelf and in your gut. If you do choose a commercial probiotic supplement, or if you're curious about the brand your health care professional recommends or sells, then here are some things to consider:.

Millions sounds like a lot, but not with probiotic supplements. You want a probiotic dose that contains billions of organisms. A probiotic dose can range widely from 5 to billion colony-forming units CFUs , the measure used to express its potency. The range is due to number of strains more strains, higher total CFU , and those doses should be at or higher than the doses used in the strain-specific research studies. Start low and increase as you can tolerate it.

Your gut is diverse, so your probiotic should be too. Look for a supplement that contains multiple strains. This is sometimes listed as a proprietary blend, although with blends, you lose the transparency of knowing how many CFU each strain contributes. Inferior brands might contain only one probiotic species such as Lactobacillus acidophilus.

Look for the beneficial strains of Lactobacillus and Bifidobacterium , and you may also see species like Streptococcus thermophilus and Saccharomyces boulardii , among others. Ideally, look for a dairy-free probiotic supplement that contains the clinically studied CFU dose of each of Lactobacillus and Bifidobacterium strains this typically means at least a total of 30 billion CFUs with information about manufacturing date or expiration. Read the other ingredients on the label.

Some commercial probiotic supplements contain undesirable binders and fillers, including lactose or cornstarch that may cause a unpleasant effects, like gas and bloating, if you are sensitive to these ingredients. Always look for the manufacturing date or expiration date , after which the potency on the bottle can no longer be guaranteed. Most probiotics are good for two years from the manufacturing date, but ask the manufacturer if that information is not clear on their website.

Many high-quality shelf-stable probiotics exist. These do not require refrigeration. Other formulations do. The label should tell you specifically whether or not to refrigerate. Take your chosen probiotic on an empty stomach once or twice a day for at least three months.

After that time, reassess and decide if the benefits you achieved warrant continuing or maintaining over the long-term. If you have chronic GI concerns, I strongly suggest working with a functional medicine doctor or other qualified health care professional to partner with you and personalize your probiotic approach.

You'll be happy to know that generally, probiotic supplements cause no significant side effects, other than the intended improvement in your gut health. Not every probiotic is right for each person. Sometimes it's about finding the right fit. For example, signs that a probiotic might not be right for you include:.

If this happens, then it's time to consider switching to a new probiotic. Other reasons a probiotic might not be the right fit: certain GI conditions e. If you have either of these conditions, then definitely work with your doctors, because certain probiotic strains can potentially make your issues worse. Remember, if you think a probiotic is not helping, then seek the advice of a functional medicine provider to help you navigate the choices out there.

You are now subscribed Be on the lookout for a welcome email in your inbox! Another study of people found that taking even low doses of Lactobacillus gasseri for 12 weeks resulted in an 8. Surprisingly, some studies found certain probiotics, such as Lactobacillus acidophilus , can even lead to weight gain More studies are needed to clarify the link between probiotics and weight Certain probiotics may help you lose weight and belly fat.

However, other strains have been linked to weight gain. You can get probiotics from a variety of foods or supplements. If you want to buy a probiotic supplement, then there is an excellent selection on Amazon with thousands of customer reviews.

Live probiotic cultures are often found in fermented dairy products such as yogurts and milk drinks. Fermented foods like pickled vegetables, tempeh, miso, kefir , kimchi, sauerkraut and soy products may also contain some lactic acid bacteria. You can also take probiotics as tablets, capsules and powders that contain the bacteria in dried form. However, be aware that some probiotics can be destroyed by stomach acid before they even reach the gut — meaning that you get none of the intended benefits.

Most of the studies showing benefits used dosages of 1 billion to billion live organisms or colony-forming units CFU per day.

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This is an overview of the key health benefits linked to probiotics. Bottom Line: Probiotics are live microorganisms. Probiotics are widely known for their ability to prevent diarrhea or reduce its severity. Probiotics can also help with other forms of diarrhea not associated with antibiotics. Bottom Line: Probiotics can reduce the risk and severity of diarrhea from a number of different causes. The researchers advise caution when interpreting these results, however, as there may be bias in some of the studies.

The gut and brain are connected and communicate with each other using the nervous system. One review suggests that probiotic strains can help combat mood and neurotransmitter conditions. Several studies have used Bifidobacterium and Lactobacillus to improve the symptoms of anxiety , depression , and obsessive-compulsive disorder , as well as memory, according to the review. In recent years, the extensive research into probiotics and the microbiome leaves no doubt that these novel products can benefit some aspects of human health.

Specifically, science has identified areas of use for diarrhea, respiratory conditions, and some infant illnesses and conditions. Probiotics may also help with weight management, gut issues and constipation , and mental health. People can do their own research into which specific strains might work for their particular condition. A healthcare professional can help with this. They can choose probiotics according to their CFU, the strains included, and whether or not the product also contains prebiotics.

It can be more cost effective to choose a product with a lower CFU for general health maintenance. People can choose from a wide range of probiotic brands online. Those taking probiotics for the first time might want to monitor any effects and build up their dosage slowly, especially if the product contains prebiotics, which can cause excess gas.

People who have an immune condition or severe illness should speak to their doctor before taking probiotics, as they may not be suitable. Also, people with allergies or intolerances should be sure to read product labels carefully to avoid triggering a reaction.

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