Can you take probiotics as a supplement?

According to the National Center for Complementary and Integrative Health, probiotics have an extensive history of apparently safe use, especially in healthy individuals. Yes, you can take probiotics as a supplement, and they can provide a number of health benefits, but it's important to understand the details before starting.

Quick Summary

Taking probiotic supplements can support gut health by introducing beneficial live microorganisms. Effects may include improved digestion, enhanced immunity, and relief from certain gastrointestinal symptoms. Considerations like quality, strain type, and individual health are key.

Key Points

• Probiotic supplements are viable: Yes, you can take probiotics as a supplement, which provides a concentrated, specific dose of live microorganisms to aid gut health.

• Benefits include digestive and immune support: Supplements can help restore gut flora balance, improve digestion, ease symptoms like bloating and diarrhea, and strengthen the immune system.

• Risks are minimal for healthy people: Mild and temporary side effects like gas or bloating can occur, but serious risks are rare, primarily affecting immunocompromised individuals.

• Choosing a quality product is crucial: Look for supplements with clearly identified strains, a CFU count guaranteed through the expiration date, and third-party certifications.

• Supplements differ from fermented foods: Supplements offer targeted, consistent strains, whereas fermented foods provide general microbial diversity with less strain specificity.

• Consider prebiotics for enhanced effect: Pairing probiotics with prebiotics (dietary fiber) can further support the growth of beneficial gut bacteria.

• Timing may vary, consistency is key: The best time to take probiotics depends on the formulation, but consistent daily use is most important for sustained benefits.

Understanding Probiotics and Supplements

Probiotics are live microorganisms, such as bacteria and yeasts, that provide health benefits when consumed in adequate amounts. While many associate probiotics with fermented foods like yogurt and kimchi, they are widely available in dietary supplement form as capsules, tablets, powders, or liquids. These supplements offer a concentrated, consistent dose of specific probiotic strains, which can be advantageous for targeting certain health goals.

The Health Benefits of Taking Probiotics as a Supplement

One of the primary reasons people choose to take probiotics as a supplement is to support their gut microbiome. The gut microbiome is the community of trillions of microorganisms living in your digestive tract that influences digestion, immunity, and overall well-being.

• Restores Gut Flora: Probiotic supplements can help restore the balance of beneficial bacteria in your gut, especially after it has been disrupted by factors like illness or a course of antibiotics.
• Supports Digestive Health: Specific probiotic strains have been shown to help with common digestive issues such as constipation, bloating, and diarrhea, including antibiotic-associated diarrhea (AAD). For example, Lactobacillus rhamnosus GG has been well-researched for its ability to manage diarrhea.
• Boosts Immune Function: A significant portion of the immune system resides in the gut. By promoting a healthy gut microbiome, probiotics can support immune function and help the body fight off infections and seasonal illnesses.
• Manages Specific Conditions: Research is ongoing into the use of probiotics for various health conditions. There is evidence that they may help manage symptoms of Irritable Bowel Syndrome (IBS) and potentially support mental acuity and mood.

Potential Risks and Side Effects

For most healthy individuals, probiotic supplements are generally considered safe with few side effects. However, some people may experience mild and temporary gastrointestinal symptoms, such as gas, bloating, or mild abdominal discomfort, as their body adjusts. There are some groups for whom probiotics pose greater risks:

• Immunocompromised Individuals: People with severely weakened immune systems, those receiving chemotherapy, or critically ill patients face a small but serious risk of infection from the live microorganisms in probiotics.
• Premature Infants: The U.S. Food and Drug Administration (FDA) has issued warnings regarding the potential for severe and even fatal infections in premature infants given probiotics.
• Allergies: Individuals with severe food allergies to ingredients like dairy, soy, or eggs should check probiotic labels carefully, as some supplements may contain trace amounts of these allergens.
• Headaches: Some individuals may experience headaches due to certain probiotic-rich foods containing biogenic amines, though this is less common with well-formulated supplements.

How to Choose a Quality Probiotic Supplement

Selecting a probiotic requires careful consideration, as not all products are created equal. The market is not strictly regulated like pharmaceuticals, so quality and potency can vary significantly. Here are key factors to consider:

1. Read the Label: Look for products that clearly list the genus, species, and strain of the probiotic (e.g., Lactobacillus rhamnosus GG). Different strains have different effects. A reputable brand will have tested their specific strains for their indicated benefits.
2. Check CFU Count: The Colony Forming Unit (CFU) count indicates the number of live, viable microorganisms in the supplement. This number should be guaranteed through the expiration date, not just at the time of manufacture. A higher CFU count isn't always better; the effective dosage depends on the strain and health goal.
3. Consider Third-Party Certifications: Look for a seal from independent organizations like USP or ConsumerLab, which verify that the product contains what the label claims and has been tested for contaminants.
4. Determine Your Goal: Different probiotic strains target different issues. Research which strains are best for your specific health goals, whether it's managing constipation (Bifidobacterium lactis HN019) or preventing antibiotic-associated diarrhea (L. rhamnosus GG).
5. Storage: Check if the probiotic is shelf-stable or requires refrigeration. Modern formulations are often shelf-stable due to protective coatings or advanced packaging.

Probiotic Supplements vs. Fermented Foods

While fermented foods like yogurt, kefir, and sauerkraut are excellent sources of beneficial microbes, they are not a substitute for targeted probiotic supplements, and vice versa.

Feature	Probiotic Supplements	Fermented Foods
Microbe Quantity	Concentrated dose with a specified CFU count.	Variable and often lower concentration of live microbes.
Strain Specificity	Strains are clearly identified and often clinically studied for specific health benefits.	Microbe strains are typically not identified and can vary depending on the fermentation process.
Consistency	Consistent dose and strain in each serving.	Inconsistent quantities and types of microbes in each batch.
Health Benefits	Targeted health benefits based on tested strains.	General gut support and nutritional benefits, with less certainty on specific health effects.

For those seeking targeted, verifiable health benefits, a supplement is the most reliable option. For those simply looking to improve overall gut diversity, incorporating a variety of fermented foods into the diet can be a delicious and beneficial approach.

Conclusion: Making an Informed Choice

Ultimately, the decision to take probiotics as a supplement depends on your individual health needs and goals. For most healthy people, supplements are a safe and effective way to introduce beneficial microorganisms to the gut, potentially improving digestive regularity, supporting the immune system, and addressing specific issues like antibiotic-associated diarrhea. However, as with any supplement, a high degree of product variability exists, and those with underlying health conditions, especially immunocompromised individuals, should consult a healthcare provider before starting. By doing your research, understanding the difference between food and supplement sources, and talking to a professional, you can make an informed choice to support your gut and overall health.

Understanding Prebiotics

Often mentioned alongside probiotics, prebiotics are non-digestible fibers that act as food for the beneficial bacteria in your gut. They are found in foods like onions, asparagus, bananas, and whole grains. Taking a synbiotic, which contains both prebiotics and probiotics, can create a more supportive environment for the live bacteria to thrive.

How to Take Probiotics for Best Results

Consistency is often more important than timing. For some probiotics, taking them with or just before a meal may help them survive the harsh stomach acid. Other modern supplements are formulated to be taken on an empty stomach. Always follow the product label instructions for the best results.

Visit this comprehensive guide on gut health from the Cleveland Clinic.

Frequently Asked Questions

What is the difference between probiotics and prebiotics?

Probiotics are live, beneficial microorganisms, while prebiotics are non-digestible fibers that serve as food for the probiotics. Taking a combination is known as a synbiotic approach.

Can probiotics cause side effects?

Yes, some people may experience mild, temporary digestive issues like gas or bloating when first starting a probiotic supplement. These symptoms usually subside as the body adjusts.

How long does it take for probiotics to work?

The effects vary depending on the individual, the strain of probiotic, and the health condition being targeted. Some may feel effects within a few weeks, while for others, benefits may be more subtle.

Are probiotics safe for everyone?

While safe for most healthy individuals, probiotics pose risks for certain vulnerable groups, including people with compromised immune systems or premature infants. Always consult a doctor if you have an underlying health condition.

Is it better to get probiotics from food or supplements?

For targeted, research-backed benefits, supplements are often more reliable due to their standardized strain and CFU count. Fermented foods offer a variety of microbes and general health benefits, but with less predictability.

Should I take a probiotic while on antibiotics?

Yes, many healthcare professionals recommend taking probiotics to help prevent antibiotic-associated diarrhea. It is best to take the probiotic a few hours before or after your antibiotic dose to maximize its effectiveness.

Do I need to refrigerate my probiotic supplement?

It depends on the product. Some newer probiotic formulations are designed to be shelf-stable, while others still require refrigeration to maintain the viability of the live cultures. Always check the label for storage instructions.