Should You Take Probiotics?

Probiotic supplements contain specific strains of beneficial microbes that support the bacteria already present in your body. Most are taken as pills, although some can be applied topically. Probiotics help populate your microbiome, which includes all the microorganisms, such as bacteria and viruses, living in your intestines. These microbes are essential for your health and can be beneficial or harmful, depending on the type of bacteria. 

The microbiome influences your immune system and digestion and has even been linked to chronic conditions like diabetes, depression, and cancer. (source: https://pmc.ncbi.nlm.nih.gov/articles/PMC6682904/) Recent studies have also shown that probiotics play a role in producing neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which can affect your mood, depression, and anxiety. Most of your body’s serotonin is produced in the gut, so maintaining a healthy microbiome can directly impact your mental health.

Factors like genetics, environment, diet, lifestyle, antibiotic use, and birth method can all affect your microbiome's makeup. When your gut becomes out of balance, with more bad bacteria than good, taking a probiotic supplement can help restore harmony. They act as the good bacteria helpers, working to repopulate your gut with healthy bacteria and eliminate the bad bacteria. 

Probiotics can help you digest and absorb food more effectively, combat harmful bacteria, and support a healthy immune system. If you often experience constipation, diarrhea, or bloating, taking a probiotic may help reduce these symptoms. 

People with Irritable Bowel Syndrome (IBS) and Irritable Bowel Disease (IBD) may also benefit from taking a probiotic. If you frequently use antibiotics, consult your doctor about taking a probiotic, as some studies have shown that using a probiotic alongside antibiotics can help reduce the risk of diarrhea. 

If you have mental health issues, consider taking a probiotic due to the link between gut health and serotonin. 

Since over-the-counter probiotics are classified as dietary supplements rather than drugs, the FDA does not review them for safety and effectiveness. An independent third party does not verify any claims made on the label, so they could be inaccurate. However, probiotics have been deemed generally recognized as safe for the general population. 

If you have a weakened immune system, are taking immunosuppressant drugs, or have a serious illness, consult your physician before taking a probiotic. 

When you first start taking a probiotic, you might experience diarrhea, bloating, and gas. These symptoms usually subside within 2-3 weeks.

There are countless probiotic brands on the market, making it overwhelming to pick a supplement. Choose a brand that contains probiotic strains that have been clinically studied, such as:

Check the label for the Colony-forming units (CFUs), which show how many live bacteria are present. The higher the number, the better. Make sure to look at the expiration date so you have enough time to take the probiotics before they lose effectiveness. 

Pay attention to how the packaging should be stored; some need refrigeration or to be kept in a dark, cool place. If possible, choose brands that have been independently verified by third-party testers, like NSF. 

It’s also a good idea to obtain probiotics from food sources:

·      Yogurt

·      Kefir

·      Buttermilk

·      Sauerkraut

·      Kimchi

·      Miso

·      Kombucha

·      Pickles

Most people could benefit from taking probiotics to support their gut microbiome. It’s important to choose a supplement that fits your lifestyle and contains strains that have been clinically studied. Including probiotic-rich foods is another way to introduce more healthy bacteria to your gut. If you have immune issues, it’s best to consult your physician before starting a probiotic.