Probiotics are the healthy bacteria present in our guts that play a vital role in maintaining microbiome balance. Examples of common types include lactobacillus, bifidobacterium, and numerous others. Research suggests an association between probiotics, gut microbiota, and overall health and well-being.
This article explores the potential effects of eating probiotics-rich foods and taking probiotics supplements — and whether or not such supplements are right for you.
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Understanding Probiotics
It’s beneficial to understand the basics of probiotics and how they affect the gut and overall health.
How Probiotics Work
Trillions of microorganisms reside in the human body, supporting (sometimes harming) various bodily functions. Probiotics-rich foods and supplements contain beneficial microorganisms that help correct gut bacteria imbalances. They work by counteracting the effects of harmful bacteria in the gut, vagina in women, skin, and other areas of the body.
Probiotics interact with the body’s immune system, nervous system, brain, and endocrine system. They can train the immune system to recognize, minimize the effects of, or eliminate harmful bacteria.
Benefits of Probiotics for Women
While probiotics are beneficial for men and women, they offer unique advantages for women — such as improved vaginal health and overall well-being.
Studies show that probiotics in women (particularly lactobacillus) promote vaginal microbiome balance, reducing the risk of infections and maintaining an acidic environment.
Some research suggests a potential benefit in supporting vaginal health and helping manage conditions such as vaginosis, yeast infections, polycystic ovary syndrome (PCOS), and menstrual irregularities. However, more research is needed regarding their effects on gynecological cancers or sexually transmitted infections.
Probiotic Foods vs. Supplements
Probiotics are available in foods and dietary supplements. Examples of probiotic-rich foods include:
- Yogurt
- Kefir
- Sauerkraut
- Miso
- Kombucha
- Kimchi
- Pickles
- Cottage cheese
- Tempeh
- Natto
- Buttermilk
While these foods are a good source of probiotics, supplements often provide higher concentrations of probiotics than foods. Consuming probiotics-rich foods may support overall health when incorporated into a balanced diet. However, if you need higher amounts due to health concerns, consider dietary supplements.
Since probiotics aren’t regulated by the U.S. Food and Drug Administration, check in with a healthcare provider before using them. Some probiotic supplements may not fully disclose their microorganism content, highlighting the importance of selecting products that have been third-party tested.
Probiotics are also available in topical products that can be applied to the skin or mucous membranes (genitals, nose, etc.), where important microbes often live.
Prebiotics, often high in fiber, feed microflora and help improve microorganism balance. Examples of foods rich in prebiotics include bananas, whole grains, onions, greens, soybeans, artichokes, and garlic. Prebiotics are also available as dietary supplements, and synbiotics contain probiotics and prebiotics.
Assessing the Need for Probiotics
Common signs and symptoms that may indicate a potential need for probiotics include:
- Frequent infections
- Digestive disorders
- Gastrointestinal symptoms
- Frequent illnesses
- Skin conditions
- Inflammation
- Mental health disorders
- Excess body weight
Some studies also show the benefit of probiotics use for people who are overweight or obese.
How will I know if I need probiotics?
It’s best to talk with a healthcare professional to determine if you’re a candidate for probiotics supplements or probiotics-rich foods. Consider this self-assessment questionnaire:
- I often struggle with gastrointestinal problems like diarrhea, gas, or constipation.
- I have frequent infections, such as gum disease, vaginal infections, yeast infections, or urinary tract infections (UTIs).
- I often feel depressed or anxious.
- I have frequent dental cavities.
- I struggle with acne, atopic dermatitis, or other skin conditions.
- I’ve recently taken antibiotics.
- My body mass index (BMI) is classified as overweight or obese.
If you answer yes to any of these questions, consult with a healthcare provider to determine if probiotics may be beneficial for you.
Conditions Benefiting from Probiotics
Examples of conditions that might benefit from probiotics use based on research include:
- Digestive disorders, such as irritable bowel syndrome (IBS), diarrhea, constipation, inflammatory bowel disease (IBD), ulcerative colitis, Crohn’s disease, etc.
- Weakened immune system
- Mental health challenges like anxiety and depression
- Metabolic disorders
- Chronic diseases
- Obesity
Some studies suggest that probiotics may support individuals with obesity, osteoporosis, or type 2 diabetes. However, their effects on conditions like autism or immunological illnesses require further research.
Researchers report potential advantages of probiotics for people with high blood pressure, high cholesterol, cancer, and gastrointestinal diseases.
Who Should Not Take Probiotics
People who might need to avoid probiotics supplements or use caution when taking them include:
- Premature infants
- People with severe illnesses
- Individuals taking immunosuppressant medications
- People with compromised immune systems
- Individuals with short gut syndrome
- Seriously ill hospital patients
Further research is needed to understand the long-term safety and effectiveness of probiotics, particularly for individuals with complex medical conditions.
Daily Probiotic Use
It’s often helpful to take probiotics every day but check with your healthcare provider before doing so. Many probiotics supplements contain 1-10 billion colony-forming units (CFUs), and some contain up to 50 billion (or more) CFUs.
- There’s no established guideline for probiotics supplement use; some researchers recommend 100 million to 10 billion CFUs to be most effective. Other studies recommend dosages of at least 5 billion CFUs for at least five days to achieve adequate health benefits.
- The dose of probiotics likely varies from person to person based on their individualized needs.
Daily probiotic use may support gut health and provide short- and long-term benefits for some individuals. However, when first beginning probiotic supplements, it’s best to start with smaller doses, gradually increasing the desired amount to avoid unpleasant side effects.
Many probiotic supplements are intended for daily use, but individual needs vary, and guidance from a healthcare provider is recommended.
If you're taking probiotics for a specific health concern, it’s best to take the supplement as instructed by a healthcare provider in regard to strains and doses. Take supplements as directed on the label. Some work best on an empty stomach, while others are more effective when taken with food.
Long-term, probiotics help relieve constipation, diarrhea, stomach pain, and other gastrointestinal issues by supporting gut health. However, short-term use of new or large doses of probiotics might trigger temporary gastrointestinal side effects like gas, bloating, or diarrhea. This often resolves within several days. To minimize side effects, gradually introduce probiotics.
Probiotic Supplements
Factors to consider when choosing probiotics supplements include CFUs, strains, and delivery methods. Probiotics are available in various forms, including powders, liquids, capsules, and gummies. You might consider trying creams and lotions containing probiotics for skin concerns. A healthcare provider can help you choose the best supplement for you.
Examples of commonly recommended and frequently studied strains include:
- Lactobacillus genus (L. rhamnosus, L. acidophilus, L. casei, L. plantarum, etc.)
- Bifidobacterium genus (Bifidobacterium breve, Bifidobacterium longum, etc.)
Supplements facts labels include information regarding probiotics strains, the number of CFUs per dose, and if the supplement has been third-party tested for purity and quality.
Deciding whether to take a probiotic supplement depends on your medical history, symptoms, and lifestyle, and should be guided by a healthcare provider. If you don’t eat many probiotics-rich foods, supplements may be for you. Add prebiotics-rich foods (high-fiber foods) or prebiotics supplements to your daily routine to enhance the effectiveness of probiotics.
Prebiotics vs. Probiotics
Like probiotics, prebiotics are also beneficial for gut health and overall well-being.
What Are Prebiotics?
Prebiotics are ingredients in foods (often high-fiber foods) that aren’t fully digestible. Examples of prebiotics include inulin, pectin, some starches, and oligosaccharides. They appear to support the benefits of probiotics, optimize gut health, and act as nutrition for gut bacteria, helping them flourish and maximize the balance of bad vs. good bacteria in the gut.
Prebiotics may support overall health by promoting balanced gut bacteria, aiding calcium absorption, and contributing to immune system function. Their effects on blood sugar and colorectal cancer require further research.
Examples of prebiotics-rich foods include:
- Onions
- Bananas
- Garlic
- Jerusalem artichokes
- Asparagus
- Soybeans
- Whole grains
Prebiotics are also available as dietary supplements. Synbiotics contain both probiotics and prebiotics. Combining prebiotics supplements or prebiotics-rich foods with probiotics can enhance the effectiveness of the probiotics and maximize overall health benefits.
Clinical Guidance and Best Practices
It’s best to consult with a healthcare provider for professional advice before taking probiotics supplements to determine if you’re a candidate for these supplements and which strain and dosage are best for your individualized needs.
Ways to incorporate probiotics into your lifestyle include frequently eating probiotics-rich foods or taking probiotics supplements daily (or as directed by a medical professional). Begin with smaller doses to minimize potential side effects, and gradually increase as tolerated under the guidance of a healthcare provider.
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Key Takeaways
- Probiotics are healthy gut bacteria present in some foods and dietary supplements.
- Based on research, the potential advantages of probiotics include fewer infections, improved gynecological health in women, reduced gastrointestinal issues and chronic diseases, healthier skin, enhanced oral health, better weight management, and mood improvements.
- Probiotics aren’t necessary for everyone, but they may support gut health and well-being when consumed via foods or taken as dietary supplements under appropriate guidance.
- People who might need to avoid probiotics include premature babies and people with weakened immune systems.
- Individualized probiotics need vary from person to person, which is why it’s vital to seek professional guidance and make informed choices when considering probiotics supplements.
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