What kind of probiotics should i take

Your doctor or other trusted health care provider can help you find the best fit, based on your health needs and medical background. Not all probiotics are the same Probiotics are living, microscopic very small organisms, which are most often bacteria tiny germs , but they can be other organisms, like yeasts. The most common probiotics come from two groups of bacteria, Lactobacillus and Bifidobacterium. Within these groups, there are many species, which each have strains that impact the body differently.

For example, certain species and their strains of E. Companies and labels Probiotics currently on the market are foods or dietary supplements. To date, no probiotic products have been approved by the FDA to treat, lessen, cure or prevent specific diseases.

Probiotics are made in many ways by different companies. How well a probiotic works may differ from brand to brand and even from batch to batch within the same brand.

Your doctor can help you understand the differences and make the best choice for you, by helping you to read product labels and the facts contained within them. A higher number of or type of bacteria does not mean the probiotic will work better. Also, while some products guarantee how many organisms are in the probiotic at the time it was made, often it is less clear how many organisms are present at the time it was actually taken.

In addition to talking to your doctor, you can call the company and find out exactly which strains it uses and what research it has done to support its health claims.

The packaging should also include information about how the probiotics should be stored. Some probiotics need to be refrigerated, and some do not. 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. Another study found significant reductions in pain and bloating during treatment with VSL 3. Researchers believe the probiotics led to an increase in melatonin, a hormone involved in digestive function 24 , Certain probiotics have been shown to help relieve bloating, abdominal pain and other symptoms of irritable bowel syndrome.

However, taking probiotic supplements may not improve all symptoms. There is growing evidence that the balance of bacteria in your gut can profoundly affect body weight Some studies suggest that taking probiotic supplements may be helpful for achieving weight loss and a healthier body composition. Animal and human studies have found that certain bacterial strains may decrease the amount of fat and calories your gut absorbs, promote a healthy balance of gut bacteria and reduce weight and belly fat 27 , 28 , 29 , 30 , 31 , According to a analysis of several studies, probiotics that seem to be effective for fat loss include Lactobacillus gasseri , Lactobacillus rhamnosus and the combination of Lactobacillus rhamnosus and Bifidobacterium lactis In one study, obese men who took L.

By contrast, the placebo group had very little change in body weight or body fat In another study, obese women who took L. Taking probiotic supplements may also help limit weight gain during times of high calorie intake. In a four-week study, lean young men ate 1, excess calories per day. Those who took the probiotic formulation VSL 3 gained less weight than the control group Results from several studies suggest that certain probiotics may promote fat loss in obese subjects.

However, further research is needed. The bacteria in your colon digest and ferment fiber into short-chain fatty acids that nourish the gut. Research has shown that these compounds may also benefit the brain and nervous system A review of 38 studies on animals and humans found that various probiotics helped improve symptoms of anxiety, depression, autism, obsessive-compulsive disorder and poor memory The strains most commonly used in these studies were Bifidobacterium longum , Bifidobacterium breve , Bifidobacterium infantis , Lactobacillus helveticus and Lactobacillus rhamnosus.

Probiotics appear to be effective for both generalized anxiety and anxiety related to specific causes 38 , 39 , In other studies, probiotics have been shown to improve overall mood and reduce sadness in healthy individuals and people with chronic fatigue syndrome 41 , 42 , Taking probiotic supplements also appears to help people struggling with depression, including those with major depressive disorder 44 , In an eight-week study of patients with major depression, those who took L.

Brain and gut health are strongly connected. Taking certain probiotics may promote better mental health by reducing anxiety, sadness, depression and other symptoms.

Several studies have found that certain bacteria in yogurt or probiotic supplements may lead to favorable changes in heart health markers. Specific bacterial strains that seem to be effective at lowering cholesterol levels include Lactobacillus acidophilus , Bifidobacterium longum and Lactobacillus reuteri. An analysis of 14 studies found that probiotics led to an average reduction in LDL cholesterol, a slight increase in HDL and a decrease in triglycerides Probiotics help tip the balance back in favor of the good bacteria.

In doing so, they may provide some relief if you have irritable bowel syndrome IBS , ulcerative colitis , acute infectious diarrhea, and diarrhea associated with antibiotic use or Clostridium difficile C.

They also can boost your immunity, fight inflammation and potentially have beneficial effects on cholesterol. To be a true probiotic, a product must contain live and active bacterial cultures, and it should indicate as much on its packaging.

A general recommendation is to choose probiotic products with at least 1 billion colony forming units and containing the genus Lactobacillus, Bifidobacterium or Saccharomyces boulardii , some of the most researched probiotics.

But you may have to delve deeper, as each genus of bacteria encompasses numerous strains that produce different results. Cresci explains. Some companies, though, add extra bacteria into the product, so check the labeling and choose products with bacteria added to the starter cultures, she advises. Cresci adds. You would want a product that helps with immunity.

Some people prefer probiotic supplements over foods, but Dr. Cresci notes that probiotic foods are a better choice.