A healthy gut is the biggest secret to a happier you. In modern lifestyles, due to unhealthy diets and stress, good bacteria in the gut are affected. Any microbial imbalance becomes the cause of gastrointestinal or digestion problems like stomach pain, diarrhoea, constipation, etc. Are you troubled with digestive blues? In such situations, Probiotic supplements help regain your digestive harmony. These are not only supplements, but they are the architects of the gut microbial ecosystem. Due to their digestive advantages, probiotics/live culture probiotics usage is gaining huge popularity. Doctors may recommend probiotics after completing an antibiotic course, to restore gut bacteria, maintain gut health, etc.
How do probiotics work?
Probiotics are live microorganisms that strengthen the community of healthy gut bacteria/beneficial bacteria. These work by modulating the immune system, improving the intestinal barrier and nutrient absorption, producing metabolites, promoting mucin production, etc.
Best sources of probiotics
- Food sources: Yogurt, kefir, sauerkraut, tempeh, Kimchi, buttermilk, natto, cheese, etc.The probiotic value of yoghurt ranges from 90 billion to 500 billion CFU per serving.
- Probiotic supplements: You can get probiotics from supplements. Many high-quality supplements provide broad-spectrum probiotics or different strains. Bifidobacteria and Lactobacillus are commonly used.
Types of probiotic supplements
- Based on species of probiotics: Bifidobacteria or Lactobacillus, Saccharomyces, Streptococcus, Bacillus, etc. Pure Encapsulations Probiotic 50B contains Lactobacillus and Bifidobacterium strains. This high-potency probiotic for gut health supports intestinal flora.
- Multivitamin probiotics provide vitamins and minerals along with probiotics
- Multi-strain probiotics: These types of probiotic supplements contain a variety of strains that work synergistically enhancing each other's function. Each strain in these multi-species formulations has specific health benefits. Like for example, one strain may reduce intestinal inflammation, and another may benefit mood, gut barrier or any other function. Douglas Laboratories Multi-Probiotic is one such example containing 4 billion CFU of multi-strain probiotic blend (Lactobacillus, Bifidobacterium, Streptococcus)
- Prenatal probiotics: These support gut health during pregnancy.
- Probiotic powder
- Combination of prebiotics and probiotics: The combination addresses issues related to intestinal permeability, inflammation, and nutrient malabsorption.
- Combination of probiotics and digestive enzymes: As the name suggests, this high-potency probiotic for gut health provides digestive enzymes, probiotics, vitamins and minerals. One such option is RAW Enzymes Women with 22 digestive enzymes formulated to support digestion, nutrient absorption and other health benefits for women under 50.
- Combination of probiotics and herbal blend: Proflora 4R by Biocidin Botanicals is an example of spore-based probiotics and herbal formulas. It has 4 billion spore cells along with herbs like Quercitin, marshmallow root and aloe vera leaf gel.
Health benefits of probiotic supplements
It would be interesting to note that the health benefits of probiotics are strain-specific. What are the best Probiotic Strains? Well, these are the good microbes that break down and digest food, keeping your gut super healthy. Lactobacillus, Saccharomyces, Bifidobacterium, Streptococcus, Escherichia, Enterococcus and Bacillus are commonly used in probiotic products.
Probiotics for Gut Health:
Some of the general benefits of probiotics for gut health are:
- Improve intestinal health.
- Support intestinal integrity
- Enhance immune response
- Improve symptoms of Irritable bowel syndrome (IBS) like abdominal pain and bloating.
Probiotics for Women
It would be interesting to note that probiotic supplements for women are available, empowering their health uniquely and exceptionally. including:
- Immunity booster
- Prevent urinary tract infections
- Maintain vaginal health
- Ensure digestive wellness.
Probiotics for weight loss
Obese people have a specific Intestinal Microbiota profile characterised by dysbiosis or imbalance and lower microbial diversity. Bacteroidetes is in lower proportion, and Firmicutes are in higher proportion. Studies have mentioned that probiotics help in weight loss. Specifically, strains of the genus Lactobacillus and Bifidobacterium are mostly used. New Chapter Weight Management Probiotic in addition to 10 billion CFU of Bifidobacterium animalis strain contains Inulin and a weight management blend of organic hibiscus flower extract and green coffee bean extract. It is formulated to support healthy weight control.
Probiotics for skin
Skin problems are a major cosmetic concern for many. Probiotics can help deal with skin problems like acne, skin dryness, sun damage and much more. According to a study, Probiotics increase skin moisture, decrease the depth of wrinkles, and improve overall skin gloss and elasticity. One option is the Codeage Skin Probiotic supplement which is an advanced formula providing 50 billion CFU of 19 probiotic strains to support skin health.
Probiotics for diarrhoea
According to a recent study, Probiotics may prevent and treat some types of diarrhoea. Multiple single-strain and multi-strain probiotics reduce the duration of acute diarrhoea in children. The study found Saccharomyces boulardii (mose effective), Limosilactobacillus reuteri, Bifidobacterium lactis, Lactobacillus+Bifidobacterium+Saccharomyces and Bacillus + Enterococcus + Clostridium spp to be effective. Another study found Saccharomyces boulardii, Lactocaseibacillus rhamnosus GG, and probiotic mixtures effectively reduce antibiotic-associated diarrhea.
Prebiotics and probiotics for constipation
These supplements relieve constipation by elevating the numbers of Bifidobacteria and Lactobacilli. SCFAs regulate motility by increasing the serotonin release and stimulating nerves (enteric or vagal) that act on smooth muscles of the colon.
Best probiotics for IBS
Probiotics are beneficial for IBS patients. Some strains (single or combination) work by reducing the risk of symptoms. Bifidobacterium longum, B. bifidum, B. lactis, Lactobacillus acidophilus, Lacticaseibacillus rhamnosus, and Streptococcus thermophilus are useful.
Probiotics for vaginal health
Some specific lactobacillus strains act against the pathogen causing bacterial infections of the vagina and urinary tract. These adhere to the epithelial cells of the vagina and the cervix. Lactobacillus crispatus and Lactobacillus rhamnosus are widely studied for vaginal health and these are available as supplements.
Probiotic supplements for specific groups
Probiotic supplements for men
- Once Daily Men’s probiotic: This Garden Of Life supplement is doctor formulated probiotic supplement. The unique feature of this supplement is that it provides 15 probiotic strains: 10 Lactobacillus strains providing 35 billion CFU and 5 Bifidobacterium strains providing 15 billion CFU while providing 365 mg of organic prebiotic fiber blend. Along with digestive and immune health benefits, it also supports colon health and reduces occasional gas.
- Prostate +: This is another probiotic supplement by Garden of Life with additional benefits for prostate health. It contains 164 mg of men's probiotic blend including 40 million CFU of 9 Lactobacillus strains and 10 billion CFU of 6 Bifidobacterium strains, 500 mg of organic flowens whole cranberry and 440 mg of organic prebiotic fiber blend.
- Raw Probiotics Men 50 & Wiser provides 85 billion live cultures of 32 probiotic strains along with vitamins, minerals, enzymes and prebiotics.
Probiotic supplements for women
- Garden of Life Dr Formulated Once Daily Women: This 50 billion guaranteed probiotic formula with 16 probiotic strains provides three major health benefits to women; vaginal, digestive and immune health. The raw probiotic supplement has 40 billion CFU of total lacto cultures and 10 billion CFU of total Bifido cultures.
- New Chapter Women’s Daily Probiotic: It has 10 billion CFU of clinically studied strains. Women can take this supplement for vaginal and urinary health. A probiotic blend of Lactobacillus, Women’s balance blend of herbal extracts like the organic chaste tree, maca and lavender, and Inulin from organic Jerusalem Artichoke forms a highly beneficial composition of this probiotic supplement.
- Natural factors Ultimate Probiotic Women’s Every Day: This 10-strain formula has similar benefits to other probiotics for women. The only difference lies in the presence of cranberry extract in the concentrate 36:1
- Dr Mercola Complete Probiotics for Women: Lactobacillus (7 strains) and Bifidobacterium (3 strains) are present in this formula providing 70 billion CFU.
Prenatal probiotic supplement
Once Daily Prenatal has 16 probiotic strains (20 billion guaranteed) formulated to support the mother and the baby during pregnancy and lactation. The total Lacto and Bifido culture in this supplement are 15 billion and 5 billion respectively.
Probiotic supplements for kids and children
- Flora Toddler’s Probiotic with 6 specific strains. This raw probiotic supplement has 3 billion cells.
- Vinco Kids JuniorBiotic powder probiotic supplement.
- Metakids Baby Probiotic by Metagenics with two most widely studied strains: Bifidobacterium animalis and Lactobacillus rhamnosus.
- Dr Mercola Complete Probiotics powder packets for kids in natural raspberry flavor with other natural flavors.
- Garden of Life Organic Kids+ contain 14 probiotic strains with vitamins C and D.
- Chewable probiotic by Protocol for Life Balance is formulated for children and adults.
- Smarty Pants Kids Prebiotic and probiotic immunity formula.
- Nordic Naturals Kids probiotic gummies with prebiotic fiber
High-potency probiotics for gut health in sensitive people
- Smidge-sensitive probiotics are a highly focused and targeted dietary supplement powder without any added prebiotics. This probiotic supplement is for those people who are sensitive to some probiotic strains. It is a probiotic blend of Bifidobacterium (B.infantis, B.bifidum, B longum, B lactis and B.breve) and Lactobacillus (L.plantarum, gasseri, salivarius) species. It is also available as capsules.
Other high-potency probiotics for gut health are:
- Global Healing Ultimate Probiotic has 36 strains. It is a daily full-spectrum probiotic formula with advanced prebiotics. The advanced probiotic blend has strains like Bacillus, Lactobacillus, Streptococcus, Bifidobacterium, and Saccharomyces spp. Soil-based spore probiotic blend has all Streptomyces spp with Bacillus subtilis. Prebiotic blend has organic Agave Inulin, Organic gum Acacia, PreforPro Bacteriophage prebiotic blend, etc.
- Pure Encapsulations Probiotic 123 is a shelf-stable powder probiotic supplement to support healthy intestinal microflora. Half a scoop of this powder supplement provides 1.5 billion CFU of Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium lactis and Bifidobacterium bifidum. While 1 scoop provides 3 billion CFU.
- Nanogreens + is a superfood of vegetables and fruits with added Bacillus subtilis probiotic. This unique probiotic supplement is highly beneficial because it optimises blood sugar levels, supports healthy immunity and digestion, maintains urinary tract health, elevates energy levels and also promotes exercise recovery.
- Amy Myers MD Primal Earth Probiotics maintain healthy gut flora, gut health, bowel regularity and immunity. It also relieves abdominal discomfort and bloating. This probiotic supplement has three strains: Bacillus coagulans, B,clausii and B.subtilis.
How long does it take for probiotic supplements to work?
This depends on factors like strains, quality of supplements, CFU, etc.
It may take up to 2-3 weeks for these supplements to work. You may begin to feel the changes like relief from abdominal discomfort. Before taking probiotic supplements, you may get sick frequently but after taking probiotic supplements, you may begin to feel healthy and the frequency of getting sick declines.
Tips to choose the right probiotic supplement
- Every strain has a unique role in probiotic supplements so make sure that you choose the one that aligns with your health goals.
- Check for CFU or colony-forming units. It refers to the number of alive and active microorganisms per serving serving. The high-quality supplements contain CFUs claimed on the label.
- Choose the supplement based on your convenience. Different forms of probiotic supplements are gummies, powder, soft gels, liquid, and chewable.
- Choose evidence-based supplements because they contain clinically studied probiotic strains and have assured quality, survivability and efficacy. Also, these supplements are tested for gastric survival, intestinal viability, activity, and shelf stability.
- Check for Lactobacillus and Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus.
- Supplements containing probiotics and prebiotics are considered very effective. You can find this combination in many of the supplements listed above in this article.
- Check the label for terms like live cultures and to get details on expiration dates, storage requirements for refrigeration or not, allergens, etc.
Conclusion
The results of using probiotics for improving gut health are promising. Probiotics are beneficial for men, women, and children. Healthy digestion, immunity, vaginal and urinary health, and skin health are the main health benefits of probiotics. If you have any queries, you can consult our experts online to choose the best probiotics for gut health.
Have you ever heard of probiotic supplements or used these personally? Share your experience.
FAQ
1. Which probiotics are best for gut health?
- Probiotics containing research-backed strains like Lactobacillus, Bacillus, and Bifidobacterium spp are considered beneficial for gut health.
- A combination of prebiotics and probiotics is more effective.
- Probiotic supplements with adequate CFU.
2. Do probiotics help with digestion?
Yes, probiotics improve gut health and help address issues associated with digestion like gas, bloating, abdominal discomfort, constipation, diarrhoea, etc.
3. How often should I take probiotics?
Probiotics can be taken daily. You can get them through food sources like yoghurt. Daily probiotic supplements are also available.
4. Can probiotics cause side effects?
Probiotics are usually considered safe however consult your healthcare provider to help you choose the best probiotic for gut health with evidence-based strains and adequate CFU.