What are probiotics?
Probiotics are live microorganisms (microbes) that can have beneficial effects on or inside your body. Every human body is home to trillions of microorganisms that live with us and help support our bodily functions and health. Not all of the microbes we may carry are helpful to us — some types (germs) can be harmful. But beneficial microbes, like probiotics, help to control the potentially harmful types.
Probiotic products contain select, beneficial types of microbes to add to the populations already living in your body. Many probiotics are oral supplements designed to be ingested into your gastrointestinal tract. Others are topical products that you can apply to your skin or to the mucous membranes inside your body cavities, like your nose or genitals. These are all places where beneficial microbes commonly live.
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What do probiotics do?
Probiotics are food and health products that contribute live, beneficial microbes to the populations within your gut and elsewhere, in order to strengthen those communities. They’re meant to prevent and treat dysbiosis — an imbalance or a deficit of beneficial microbes in your microbiome. When they work, the microbes take up residence on or in your body, adding to the populations already living there.
Not all probiotics are alike, though. Different types of microbes function differently within your body, so different types might be better or worse for your condition. Probiotics also aren’t regulated by the FDA, so manufacturers don’t have to prove the quality or even the contents of their products. It’s a good idea to consult a knowledgeable healthcare provider about which probiotics might work best for your needs.
When are probiotics recommended?
If you have symptoms of dysbiosis, in your digestive system or elsewhere, your healthcare provider might recommend probiotics to help bring your microbiome back to balance. If you’ve recently had an illness or treatment that weakened your microbiome, your provider might suggest probiotics to help rebuild it. For example, they might suggest taking or using probiotics after finishing a course of antibiotics.
Some people take a daily probiotic supplement to maintain their general wellness. You might want to do this if you’re prone to gut health issues and you notice it helps. A healthy gut microbiome can boost your overall immunity, reduce inflammation and help keep your bowels regular. Everyday things like stress and food choices can diminish your gut microbiome, and probiotics are one way to help restore it.
Which probiotics are effective?
For a probiotic to have any benefit to your health, it must:
- Be of a variety that has proven benefits for your body.
- Be in a form that’s safe to consume or apply to your body.
- Contain viable microbes that have survived the commercial process.
- Be able to survive the journey through your digestive tract (if it’s an oral probiotic).
Some of the most frequently studied and recommended probiotics include:
- The Lactobacillus genus, including L. acidophilus, L. rhamnosus, L. casei and L. plantarum.
- The Bifidobacterium genus, including Bifidobacterium longum and Bifidobacterium breve.
Acidophilus (L. acidophilus) may be the most well-known probiotic on the market today, possibly because it has so many different applications. Acidophilus is found naturally in your mouth, gut, stomach, lungs, vagin* and urinary tract, and it can help restore balance in all of these microbiomes.
These products are all available over the counter (OTC), in grocery stores, drug stores and health and wellness stores. They come as dietary supplements (capsules, liquids or powders) or as topical lotions or creams for different uses. Your healthcare provider can help you select a good one to try for your needs.
You can also get probiotics in less concentrated quantities from fermented foods and drinks, including:
Fermented foods and drinks are one way to get more probiotics into your GI tract. Food processing can sometimes destroy these natural probiotics, though, so check the labels for “live and active cultures”.
FAQs
Probiotics are live bacteria and yeasts that have beneficial effects on your body. These species already live in your body, along with many others. Probiotic supplements add to your existing supply of friendly microbes. They help fight off the less friendly types and boost your immunity against infections.
What are probiotics and what do they do? ›
Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the "good" bacteria (normal microflora) in the body. Prebiotics are foods (typically high-fiber foods) that act as food for human microflora.
What is probiotics short answer? ›
What are probiotics? Probiotics are live microorganisms that are intended to have health benefits when consumed or applied to the body. They can be found in yogurt and other fermented foods, dietary supplements, and beauty products.
Why do cardiologist warn against probiotics? ›
But, when it comes to pre-and probiotics, cardiologists are warning they aren't a treatment for elevated blood pressure, cholesterol, or other heart health markers. The health benefits of probiotics are also strain-specific, so taking any probiotic off the shelf won't guarantee results.
What are 3 health benefits of probiotics? ›
Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits. These include benefits for weight loss, digestive health, immune function and more ( 2 , 3 ).
How do you know if your gut needs probiotics? ›
If you catch the flu or colds frequently, you may need to consume more probiotics-rich foods. The apparent signs of an unbalanced microbiome are diarrhea, constipation, and infrequent elimination. Short-term diarrhea is usually caused by food poisoning or a gastroenteritis virus.
What happens to your body when you start taking a probiotic? ›
You might have stomach upset, gas, diarrhea, or bloating. Those symptoms usually go away after your body gets used to them. If you have an immune system problem or another serious health condition, you may have a greater chance of issues. Some reports have linked probiotics to serious infections and other side effects.
Do probiotics have side effects? ›
Probiotics are safe for the majority of the population, but side effects can occur. The most common side effects are a temporary increase in gas, bloating, constipation and thirst. Some people can also react poorly to ingredients used in probiotic supplements or to naturally occurring amines in probiotic foods.
What is the #1 probiotic? ›
Summary: Compare the Best Probiotic Supplements of 2024
| Product | Forbes Health Ratings | View More |
|---|
| Culturelle Pro Strength Daily Probiotics | 4.6 | Shop Now |
| Jarrow Formulas Jarro-Dophilus EPS | 4.5 | Shop Now |
| Jarrow Formulas Fem-Dophilus | 4.4 | Shop Now |
| BetterLife PrePro+ | 3.6 | View More |
3 more rowsOften referred to as "friendly" or "good" bacteria, probiotics help keep the normal healthy balance of bacteria in your gut — specifically the lining of the gut which includes the microbiome.
Some have been well studied, and some haven't. One theoretical risk of probiotics is if someone has an immune system weakened by illness or medication, that person could get sick from probiotics. Another concern about probiotics is that they're considered dietary supplements, not drugs.
What organs do probiotics affect? ›
Probiotics can modulate the immune system in the intestine through the luminal conversion process. The bacteria produce secreted soluble factors and metabolites, such as short-chain fatty acids (SCFAs) and vitamins using substrates from the diet.
Who should avoid probiotics? ›
There's a small risk of adverse side effects for people with weaker immune systems. This includes people taking immunosuppressant drugs, people with critical illnesses and infants who've been born prematurely. The risk is that a probiotic product might contain a harmful type of microbe along with the helpful types.
What are the 2 most important probiotics? ›
Lactobacillus and bifidobacterium species are the most commonly used probiotics.
What food has the most probiotics? ›
Here are seven foods high in probiotics:
- Yogurt. Yogurt is made by culturing milk with bacteria that produce lactic acid, such as Lactobacillus bulgaricus and Streptococcus thermophilus, although more strains can also be added. ...
- Buttermilk. ...
- Cottage Cheese. ...
- Tempeh. ...
- Sauerkraut. ...
- Miso Soup.
Other conditions that can benefit from probiotics include:
- Inflammation, which contributes to heart disease, stroke and other life-threatening conditions.
- Obesity.
- Frequent urinary tract infections.
- Diabetes (Type 1 and Type 2).
- Gastrointestinal disorders (irritable bowel syndrome, ulcerative colitis, etc.).
Many people take probiotics to help relieve diarrhea, constipation or stomach pain. Over the long term, probiotics should improve your overall gut health, including your bowel regularity and digestion, reducing discomfort.
Should you take probiotics everyday? ›
Whilst there may be a few exceptions to this rule, the general answer is yes, it's safe, and usually recommended, to take them daily. It's important to understand that probiotics are a natural supplement and not a medicine.
Why should you take probiotics? ›
When the gut becomes unbalanced with unhealthy levels of certain bacteria, probiotics can help restore the balance. They've been shown to secrete protective substances, which may turn on the immune system and prevent pathogens from taking hold and creating major disease.
How do you know if probiotics are working? ›
But there are some common indicators that they may be working for you.
- Less stomach pain. For some people, certain probiotics can help with stomach pain and cramps. ...
- More frequent poops. ...
- Less bloating. ...
- Improved sleep. ...
- Better mood, memory, and mental clarity. ...
- Fewer vagin*l infections.
