Last update: June 11, 2024
Probiotics: The Complete Guide
Discover everything about probiotics in our comprehensive guide. Learn how these beneficial bacteria can improve your gut health, boost your immune system, and contribute to overall wellness.
By Stephanie Wright, RN, BSN
Edited by Dr. Dimitar Marinov, MD, RDN, PhD
Key takeaways
- Probiotics are friendly bacteria that live in your gut
- They are attainable from supplements or in foods like yogurt, kefir, and kombucha
- Potential benefits of probiotics include improved digestion, mood balance, enhanced immunity, and reduced health issues
- Your body naturally hosts its own community of bacteria and other microorganisms; the quantity differs from person to person
- When your gut bacteria is imbalanced, you're more likely to experience digestive issues
What is a probiotic?
Probiotics are live microorganisms that reside in your gut and support overall health. You can consume them through certain types of food, like yogurt or sauerkraut, or supplements.
Probiotics are beneficial for gut health and can contribute to overall well-being, but they are not essential for survival. Your body naturally hosts a diverse community of microbes, including bacteria, that perform necessary functions [1].
Probiotics restore gut balance post-antibiotics
Antibiotics, while effective against bacterial infections, can disrupt the delicate balance of the gut microbiome, leading to side effects like diarrhea. Probiotics can help restore this balance, mitigating the adverse effects of antibiotics.
Can your body produce probiotics?
Your body does not produce probiotics itself. Probiotics are beneficial live microorganisms, primarily bacteria and yeasts, that are similar to those naturally found in the human gut microbiome. However, while the body does not produce these microorganisms, it does provide an environment where they can grow and flourish.
The human gastrointestinal tract, especially the large intestine, is home to a complex and diverse community of bacteria, yeasts, and other microorganisms [2]. This microbiome is established shortly after birth and evolves over time based on various factors, including diet, lifestyle, and environmental exposures.
How do probiotics work in your body?
- After ingestion, probiotics must endure the harsh, acidic environment of the stomach. This is a critical step for them to remain viable and active as they transition to the intestines.
- Once past the stomach, probiotics move into the intestines where the pH levels are more favorable, allowing them to activate and start exerting their beneficial effects.
- In the intestines, probiotics begin to colonize, working alongside existing gut microbiota. They help maintain a healthy balance by promoting beneficial bacteria and inhibiting harmful ones.
- As part of the gut flora, probiotics can influence the production of biochemicals such as short-chain fatty acids (SCFAs), derived from the fermentation of dietary fibers. These SCFAs are vital for intestinal health and play a role in immune response and nutrient absorption.
- The gut flora, including probiotics, can impact the body systemically, influencing immune system modulation and possibly affecting mental health through the brain-gut axis.
- Probiotics are mostly transient in the human body. They are typically excreted through feces after their passage through the gastrointestinal tract. Although they are transient, their presence can have lasting beneficial impacts on gut health and overall well-being.
What are some benefits of probiotics?
Incorporating probiotics into your wellness routine can have potential health benefits. Let's explore these benefits in more detail.
Can reduce bloating and digestive discomfort
Probiotics help balance the gut microbiome, which is essential for healthy digestion. Thus, they may help shift the diversity of the gut microbiome towards a lower prevalence of gas-producing bacteria[5].
Help provide support for skin
Some researchers suggest that there may be a link between gut health and skin health, which is sometimes called the gut-skin axis. Probiotics and gut bacteria may play a crucial role in this axis[6].
Aids in mood support
The gut-brain axis is a well-established pathway through which the gut can influence brain health and mood. The gut microbiota and, consequently, the probiotics that support it may play a role in this by producing and influencing neurotransmitters and other compounds that affect mental health[11].
Assist in boosting immune function
A significant portion of the immune system is located in the gut. Thus, some researchers suggest that probiotics that support gut microbiota may enhance the body's immune response by improving the gut barrier, competing with pathogenic bacteria, and modulating immune system cells.
What are some indicators of imbalanced or insufficient beneficial gut bacteria?
The balance of bacteria in our gut plays a crucial role in overall health, and an imbalance or deficiency in probiotics can lead to various health issues. When the balance of these bacteria is disrupted, it can manifest in various symptoms and health problems. Here is a detailed look at some of the key signs that may indicate a probiotic deficiency or imbalance:
- Bloating and Gas: Excess gas and bloating due to harmful bacteria fermenting food in the gut.
- Abdominal Pain: Discomfort or pain in the abdomen, often caused by an imbalance in gut bacteria.
- Fatigue: General tiredness and low energy linked to poor nutrient absorption due to a disrupted gut microbiome.
- Upset Stomach: Nausea and digestive discomfort indicating an imbalance in the gut flora.
- Diarrhea: Frequent, loose stools resulting from insufficient beneficial bacteria to regulate digestion.
Never self-diagnose
If you feel you may have a deficiency or are concerned or curious about taking this supplement, talk to a doctor or healthcare professional. They can accurately diagnose and recommend the appropriate treatment plan for your specific needs.
Sources of probiotics
Probiotics can be obtained from various sources, primarily from foods but also from supplements when dietary intake is insufficient.
Probiotics-rich in food
Many kinds of friendly bacteria can be found in some of our favorite foods. Some of the most popular probiotic foods include kimchi, sauerkraut, and kefir. Kimchi, a spicy Korean dish made from fermented cabbage, is not only delicious but also rich in healthy bacteria.
- Yogurt: One of the most familiar sources of probiotics. The CFU content can vary greatly, but it typically ranges from around 1 billion to several billion per serving. The specific count depends on the brand and the manufacturing process.
- Kefir: A fermented milk drink similar to yogurt but with a thinner consistency. It can contain a wide variety of bacteria and yeasts, with CFU counts often in the tens of billions per serving.
- Traditional Buttermilk: The liquid leftover from making butter, which is rich in probiotics. Only the traditional version contains live cultures, not the cultured buttermilk commonly found in American supermarkets.
- Some Cheeses: Not all cheeses are probiotic-rich, but those that are aged and not heat-treated after fermentation can be good sources. These include Gouda, mozzarella, cheddar, and Swiss.
- Sauerkraut: Fermented cabbage that contains lactobacilli bacteria. The probiotic content can vary, but it's often in the range of 1 billion to 10 billion CFUs per serving.
- Kimchi: A Korean dish made from fermented vegetables. Like sauerkraut, it contains lactobacilli, and its CFU count can vary significantly based on preparation methods.
- Pickles (in brine): Cucumbers fermented in saltwater brine may contain a good amount of lactobacilli bacteria. Note that pickles made with vinegar do not contain live probiotics.
- Miso: A Japanese seasoning made from fermented soybeans. The CFU count in miso can vary, but it generally provides a good source of probiotics.
- Tempeh: Another fermented soybean product, originating from Indonesia. While primarily known for its high protein content, it also contains a decent amount of probiotics.
- Kombucha: A fermented tea drink that contains a variety of bacteria and yeasts. The probiotic content can vary widely.
Is food intake always the best?
Obtaining probiotics from food is generally recommended. However, in cases of significant deficiency, dietary restrictions, or certain health conditions, supplements may be necessary.
Probiotic supplement formulations
Delivery methods
Probiotic supplements come in various delivery methods, each offering its own set of benefits and ways of consumption. Here's a brief overview of the different delivery methods:
Capsules are a convenient and easy-to-swallow delivery method for supplements that provide a pre-measured dose. They are particularly beneficial for individuals who may not enjoy the taste of the supplement in its natural form or when taken as a powder or liquid. Capsules are also portable and discreet, making them easy to take while traveling or on the go.
One of the main advantages of capsules is that they eliminate the need for measuring doses, which can be time-consuming and may lead to inconsistencies in dosage. The pre-measured nature of capsules ensures that the individual takes the same amount each time, making it easier to monitor and maintain a consistent supplementation routine.
Tablets are a convenient and easy-to-swallow form of supplement that offers a pre-measured dose. They eliminate the need for measuring, making them ideal for those who find measuring doses inconvenient. Tablets are also portable and discreet, allowing for easy consumption on the go.
One of the main benefits of tablets is their ease of use. They can be quickly swallowed with water, making them a simple and efficient way to incorporate supplements into a daily routine.
Soft gels are a type of capsule that contains a liquid form of the vitamin or supplement. They are easy to swallow and provide a pre-measured dose. Soft gels are known for their fast absorption rate, as the liquid content is quickly released and absorbed by the body.
This delivery method is particularly beneficial for individuals who have difficulty absorbing nutrients from traditional pills. Soft gels are also easy to digest and gentle on the stomach, making them a good choice for those with sensitive digestive systems. However, it's important to store soft gels properly, as they are more susceptible to degradation from heat and light compared to other delivery methods.
Chewable supplements are a convenient and enjoyable delivery method, particularly for those who have difficulty swallowing pills. They come in various flavors, making them more palatable and easier to consume. Chewables are often formulated to provide a pre-measured dose, ensuring consistent intake.
Chewable supplements are a good option for children or adults who prefer a tasty alternative to traditional pills. However, some chewable supplements may contain added sugars or artificial flavors, so it's essential to read the ingredient list carefully and choose a reputable brand.
Powdered vitamins and supplements offer versatility in consumption. They can be easily mixed into various beverages or foods, such as smoothies, juices, or yogurt, allowing for customization based on individual taste preferences. Powders also allow for flexible dosing, enabling individuals to adjust the amount consumed according to their needs or as directed by a healthcare professional.
However, measuring the correct dose of powdered supplements requires the use of a scoop or scale, which may be less convenient compared to pre-measured options like tablets or capsules.
Liquid extracts are a concentrated form of a supplement that offer fast absorption and flexible dosing. The liquid form allows for quick absorption into the bloodstream, potentially leading to faster effects compared to capsules or tablets. The dropper enables precise dosage adjustments, making it easier to tailor the amount consumed to individual needs or as directed by a healthcare professional.
Liquid extracts may also provide enhanced bioavailability, as some may contain additional compounds or solvents that improve the absorption and utilization of the active ingredients in the body. However, they may have a strong taste that some individuals find unpleasant, and they require careful attention to dosage to avoid consuming too much of the supplement.
Proper storage is essential to maintain the quality and potency of liquid extracts, as exposure to light, heat, or air can degrade the active ingredients over time.
Choose a method that fits your routine
Do not overlook the delivery method. Probiotic supplements come in tablets, capsules, soft gel, chewable, powders, and liquid forms—choose the one that best fits your daily routine to stay consistent.
What to look for in probiotic supplements
When selecting a supplement, several key factors must be considered to ensure you choose a high-quality product that effectively supports your health goals and overall well-being.
Dosage and potency
The dosage of probiotics in supplements varies, so it's important to choose one that aligns with your specific needs. This includes considering your age, gender, and health status, like pregnancy or existing deficiencies. The probiotic formulation can impact its potency and bioavailability, which affects how effectively your body can absorb and use it.
Quantity and delivery method
The delivery method is crucial. Probiotic supplements come in various forms, including tablets, capsules, powders, chewables, and liquid forms. Your choice may depend on factors like ease of swallowing, convenience for traveling, or personal preference regarding taste and texture. Also, evaluate the quantity of probiotics to determine how long it will last based on your daily requirements.
Quality and manufacturing
Quality is paramount when selecting probiotic supplements. Look for products manufactured under strict quality control guidelines and those that have undergone third-party testing for purity and label accuracy. Certifications from recognized bodies can be a reliable indicator of a high-quality product. Additionally, consider the manufacturer's reputation and transparency in their production processes.
How and when should you take probiotics complex for maximum absorption?
To get the most out of your probiotic supplement, it's crucial to consider the timing and method of consumption. The following dos and don'ts offer guidance on optimizing absorption, efficiently supporting your health and wellness, and minimizing potential discomfort.
Do’s
Take with meals or just before. Food buffers stomach acid and can increase the survival of probiotics.
Follow label instructions: Some formulations are designed for specific conditions and times.
Stay hydrated: Drink plenty of water to aid digestion and the activity of probiotics.
Don’ts
Avoid taking with alcoholic beverages: Alcohol can disrupt the balance of gut bacteria.
Don't take immediately with antibiotics; space them out by a couple of hours, as antibiotics can kill probiotics. Individuals with compromised immune systems or those suffering from SIBO (Small Intestinal Bacterial Overgrowth) might find the use of probiotics contraindicated.
Individuals with compromised immune systems or those suffering from SIBO (Small Intestinal Bacterial Overgrowth) might find the use of probiotics contraindicated.
Who should take probiotics?
Taking probiotic supplements has its potential benefits, but it may not be for everyone.
- Individuals with Digestive Imbalances: Those experiencing occasional digestive issues may find probiotics helpful.
- After Antibiotic Use: Antibiotics can disrupt gut flora, and probiotics can help restore balance.
- People with Stressful Lifestyles: Stress can impact gut health, and probiotics may help support the digestive system.
- Those with Poor Dietary Habits: People who consume low-fiber or high-processed diets might benefit from probiotics. Alcohol also has negative effects on the gut microbiota.
- Travelers: To help maintain digestive health when exposed to new environments and cuisines.
- Immunocompromised Individuals: Those with weakened immune systems should be cautious as probiotics may pose a risk.
- Those with Severe Allergies: Some probiotics may contain allergens like dairy or soy.
- Individuals on Certain Medications: Especially those on immunosuppressive drugs, should consult a healthcare provider before taking probiotics.
- Infants and Very Young Children: Unless recommended by a pediatrician, as their gut flora is still developing.
Recommended dosage
The NIH Office of Dietary Supplements does not provide specific dosage guidelines for probiotics due to the vast diversity of probiotic strains and the individualized nature of their use. It's important to note that probiotics are measured in colony-forming units (CFUs), and the appropriate dosage can range from millions to billions of CFUs [8].
- Infants: Dosage guidelines are not typically specified for infants. It's crucial to consult a pediatrician before giving probiotics to infants.
- Children: Children's probiotic supplements usually have a lower CFU count than adult versions. The exact dosage should be based on product-specific recommendations and pediatric advice.
- Teens: Teens can often take adult dosages, especially if they are over the age of 12. However, it's important to start with a lower dose to assess tolerance.
- Adult: Adult dosages can vary significantly, typically ranging from 1 to 10 billion CFUs, depending on the reason for use and the specific product.
- Elderly: Elderly individuals might require different dosages, especially if they have specific health conditions or are on medications that affect gut health.
- There is little evidence to support probiotics having significant benefits for pregnant women. Pregnant women should consult their healthcare provider for appropriate dosages.
Side effects of excessive probiotic consumption
While probiotics supplements are generally safe when taken within recommended limits, excessive intake can have adverse effects:
- Gastrointestinal Symptoms: Overuse of probiotics can cause digestive discomfort, including gas, bloating, and constipation or diarrhea, especially when beginning a new supplement or significantly increasing the dosage.
- Risk of Infection: In immunocompromised individuals or those with underlying health issues, high doses of probiotics may increase the risk of bacterial or fungal infections.
- Allergic Reactions: Probiotic supplements may contain allergens, posing a risk to individuals with specific allergies.
Always consult your doctor
If you're experiencing side effects, consult your healthcare provider. They may recommend a different probiotic formulation form or adjust your dosage. Balancing probiotic supplement needs with any discomfort is crucial and should not be overlooked.
Health made easy: your go-to resource for essential vitamins and supplements
Frequently asked questions about probiotics (FAQ)
Our library of expert-authored articles covers just about every question you might have about vitamins, minerals, and supplements — along with some you might not have known you had.
Probiotics are generally safe for vegetarians and vegans. However, it's important for vegetarians and especially vegans to check the source of the probiotics and the composition of the capsules or other forms they come in. Some probiotics may be cultured in dairy products or might include gelatin in their capsules, which are not suitable for vegans.
There are many probiotic supplements specifically formulated to be vegan-friendly, using plant-based capsules and ensuring the bacteria are not cultured using animal products. Read the product labels or consult with the manufacturer to confirm the suitability of a probiotic supplement for a vegetarian or vegan diet.
Keep your supplement packs in a cool, dry place to ensure their potency over time. Most probiotic strains are sensitive to heat and moisture, as these conditions can harm the bacteria.
Fermented foods are your best bet. Think yogurt, sauerkraut, kimchi, kefir, tempeh, and good old-fashioned pickles. These foods are made by a process of lacto-fermentation, which creates an environment where beneficial probiotic microorganisms can thrive. However, since many either can't eat these foods or don't like their taste, supplements are a great alternative to getting your dose of probiotics.
Some individuals may experience an imbalance in the gut microbiome, often caused by factors such as a diet high in sugar, processed foods, or unhealthy fats, the use of antibiotics, stress, lack of sleep, and environmental pollution.
It doesn't matter if you take a probiotic supplement in the morning or at night. What matters most is being consistent! Just like anything health-related, consistency is key. Some studies also show that live bacteria survive best when taken up to 30 minutes before a meal [8].
While they might sound the same, they are indeed different. Prebiotics refer to fiber or any non-digestible food components that are meant to stimulate the growth of good bacteria. When you consume fiber or prebiotics, it helps feed the microorganisms in the body. Probiotics are the good bacteria itself and prebiotics are what feed the probiotics.
It can take a few weeks for most supplements to take effect, boost your digestive health, and improve your immune function.
Probiotics are generally safe for vegetarians and vegans. However, it's important for vegetarians and especially vegans to check the source of the probiotics and the composition of the capsules or other forms they come in. Some probiotics may be cultured in dairy products or might include gelatin in their capsules, which are not suitable for vegans.
There are many probiotic supplements specifically formulated to be vegan-friendly, using plant-based capsules and ensuring the bacteria are not cultured using animal products. Read the product labels or consult with the manufacturer to confirm the suitability of a probiotic supplement for a vegetarian or vegan diet.
It doesn't matter if you take a probiotic supplement in the morning or at night. What matters most is being consistent! Just like anything health-related, consistency is key. Some studies also show that live bacteria survive best when taken up to 30 minutes before a meal [8].
Keep your supplement packs in a cool, dry place to ensure their potency over time. Most probiotic strains are sensitive to heat and moisture, as these conditions can harm the bacteria.
While they might sound the same, they are indeed different. Prebiotics refer to fiber or any non-digestible food components that are meant to stimulate the growth of good bacteria. When you consume fiber or prebiotics, it helps feed the microorganisms in the body. Probiotics are the good bacteria itself and prebiotics are what feed the probiotics.
Fermented foods are your best bet. Think yogurt, sauerkraut, kimchi, kefir, tempeh, and good old-fashioned pickles. These foods are made by a process of lacto-fermentation, which creates an environment where beneficial probiotic microorganisms can thrive. However, since many either can't eat these foods or don't like their taste, supplements are a great alternative to getting your dose of probiotics.
It can take a few weeks for most supplements to take effect, boost your digestive health, and improve your immune function.
Some individuals may experience an imbalance in the gut microbiome, often caused by factors such as a diet high in sugar, processed foods, or unhealthy fats, the use of antibiotics, stress, lack of sleep, and environmental pollution.
Final thoughts
Probiotic supplements pack a punch when it comes to supporting your gut health and overall well-being. They also play a role in keeping your immune system strong and even support mental health. While you could get your healthy bacteria from foods like yogurt and sauerkraut, taking probiotic supplements ensure you're getting a concentrated dose of these beneficial microorganisms.
Sources and references
- Microbiome definition re-visited: old concepts and new challenges - PMC
- Gut microbiota in gastrointestinal diseases - ScienceDirect
- Journey of the Probiotic Bacteria: Survival of the Fittest
- Probiotics: friend or foe to the human immune system | Bulletin of the National Research Centre
- Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role - PMC
- The Role of Probiotics in Skin Health and Related Gut–Skin Axis: A Review - PMC
- Probiotics: What is it, Benefits, Side Effects, Food & Types
- Probiotics - Health Professional Fact Sheet
- Probiotics in Food Systems: Significance and Emerging Strategies Towards Improved Viability and Delivery of Enhanced Beneficial Value
- Probiotics: What You Need To Know | NCCIH
- Probiotics may help boost mood and cognitive function - Harvard Health
Author
Stephanie Wright
Stephanie brings over 13 years of diverse nursing experience to the table, having honed her expertise in critical care, mental health, and utilization management. Her journey as a registered nurse across these various healthcare sectors underscores her adaptability and deep commitment to patient care.
Fact checker
Dr. Dimitar Marinov
Dr. Marinov has years of experience in scientific research and preventive and clinical medicine. His publications in peer-reviewed journals are on nutritional status, physical activity, and musculoskeletal disorders among adolescents.
At VitaRx, we're not just passionate about our work — we take immense pride in it. Our dedicated team of writers diligently follows strict editorial standards, ensuring that every piece of content we publish is accurate, current, and highly valuable. We don't just strive for quality; we aim for excellence.
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