Probiotics have many health advantages associated with their regular consumption. But before investing your money on these beneficial bacteria products, make sure they work.

Studies have demonstrated the many different probiotic strains and dosages can have different beneficial outcomes, so understanding their differences will enable you to find one that fits best with your lifestyle and needs.

Health Benefits

Probiotics are living microorganisms that promote the healthy gut microbiota, providing numerous health benefits and helping treat various digestive disorders and conditions. Probiotics are found in various food items like yogurt and fermented beverages like kombucha and sauerkraut as well as in supplement form; when purchasing probiotics it’s essential that the potency (CFU potency) of any supplement be understood properly before purchasing one.

Probiotic supplements contain different strains of bacteria which determine their ability to have an impactful positive impact on health. Studies have revealed that multi-strain probiotic products tend to be more effective due to each strain having individual health benefits that are tailored specifically to an individual person.

Bifidobacterium longum, for instance, has proven its antimicrobial capabilities by inhibiting pathogens from growing in the digestive tract, such as Clostridium difficile and Escherichia coli Nissle 1917 (EcN). Furthermore, it may reduce symptoms associated with intestinal infections and modulate gut-brain axis to improve mental health – likely by stimulating vagal afferent terminals that reduce anxiety and depression.

Other probiotics have also been demonstrated to have anti-inflammatory and immunomodulatory properties. Examples include L. rhamnosus bacteria which have been shown to prevent colonic inflammation and colitis in animal models while simultaneously improving colonic motility and small intestine health. Probiotics also support immune health by stimulating cytokine production while altering allergenicity.

Studies have also demonstrated the beneficial properties of probiotics for relieving symptoms associated with Irritable Bowel Syndrome. According to one such study, volunteers suffering from IBS who were given probiotic supplements containing Lactobacillus salivarius and Bifidobacterium infantis experienced significant relief in terms of stomach pain and bloating, as well as improved symptoms than would otherwise be achieved through Lactobacillus salivarius alone. A separate investigation determined that Bifidobacterium infantis provided more comprehensive IBS relief than Lactobacillus salivarius alone did.

Side Effects

Probiotics have multiple health effects through both nonspecific and strain-specific mechanisms. Nonspecific effects may include inhibiting pathogenic microorganism growth in the digestive tract, supporting colonization resistance, improving intestinal transit times, and helping normalize an imbalanced gut microbiota. Strain-specific benefits may include vitamin synthesis, gut barrier reinforcement, bile salt metabolism, enzyme activity or toxin neutralization.

Probiotics have proven highly beneficial in IBD patients by decreasing inflammation, increasing intestinal absorption of nutrients and decreasing stool frequency [3-4]. Studies indicate that VSL#3 proved as effective as 5-acetyl salicylic acid at reducing relapses of ulcerative colitis as mesalamine [4]. Furthermore, Bifidobacterium infantis and Lactobacillus rhamnosus both significantly reduced UC recurrences.

Probiotics have the power to enhance diet quality while relieving symptoms associated with digestive distress such as abdominal cramping, gas and bloating and constipation. But their benefits only become available if introduced into your digestive tract in sufficient quantity and with appropriate strain of bacteria.

Probiotics may cause one of the most frequently reported side effects: Herxheimer Reaction. This term refers to an inflammatory response in your gut when new bacteria begin residing there; however, this will only last temporarily as your gut microbiome adapts to their presence.

Probiotics have been proven to not only aid with digestion, but they have also shown their efficacy against gastroenteritis-related problems such as atopic dermatitis, pediatric acute infectious diarrhea, antibiotic-associated diarrhea, irritable bowel syndrome and hypercholesterolemia. Furthermore, probiotics possess antimicrobial and antioxidant properties; additionally they enhance dermal and oral health by improving absorption of minerals, proteins, vitamins, amino acids as well as inhibiting cariogenic bacteria growth – not to mention inhibiting cariogenic and periodontopathogen bacteria growth!

Probiotics have also been found to influence the gut-brain axis, with implications for mood and stress levels. Probiotics have been shown to lower production of depressive-inducing cytokines while simultaneously increasing immune system function for increased resistance against stress. This may be because gut microbiome serves as an integral link between brain activity and body health – when functioning optimally, stress responses diminish significantly.

Ingredients

The gut microbiome refers to the collection of bacteria, fungi and other organisms found living naturally within your digestive tract. These organisms play an essential role in many body systems including immune function and nutrient production; protecting you against harmful bacteria while aiding your body in digesting food and absorbing vitamins and minerals.

The microbiome plays an integral part in developing your immune system. It teaches your immune system how to recognize and eliminate harmful organisms, such as H. pylori, C. difficile, or chronic infections like Lyme disease; assists in absorption of certain nutrients like folate or iron; influences metabolism by producing short-chain fatty acids (SCFAs); influences metabolism by producing butyrate and short-chain fatty acids (SCFAs).

Probiotics are supplements containing live microorganisms that are consumed orally for medical reasons, typically including treating specific health conditions like IBS or IBD. For maximum effectiveness, probiotics should target your individual condition to maximize results; to do this successfully it’s crucial that you select an effective strain and CFU count combination for maximum impact.

Probiotics containing Lactobacillus species bacteria may be useful for IBS sufferers. These beneficial microbes may help relieve symptoms such as abdominal discomfort or bloating and changes in stool form or frequency, and probiotics containing Bifidobacterium bacteria can improve digestion and alleviate associated symptoms like gas, diarrhea and constipation.

Other bacterial species can offer health advantages as well. For instance, Bifidobacterium bacteria produce short-chain fatty acids (SCFAs) such as butyrate and inulin that have beneficial metabolic effects, including reduced insulin resistance for people living with diabetes. Furthermore, these SCFAs may help lower colonic inflammation risk and inhibit tumor development in GI tumors.

Probiotics can also be found in fermented foods, including yogurt with live cultures, kefir, kimchi, miso, sauerkraut, kombucha and pickles. Furthermore, some dietary fibers can act as probiotics by increasing beneficial bacteria count.

Dosage

Probiotics are dietary supplements containing living microorganisms designed to support gut health. Available as capsules and tablets, powder sachets and specific food products such as yogurt or nutrition bars, probiotics can also be found fermented foods like kimchi (Korean sauerkraut dish), pickles, miso soup and even Kombucha tea made from fermented soybeans – but only those scientifically proven as probiotics can survive intestinal transit and thus be considered true probiotics.

Many bacterial strains have the ability to exert positive effects on human hosts. Probiotic strains from Lactobacillus and Bifidobacterium genera are most often chosen for probiotic use; specifically those capable of withstanding gastric acidity and bile salt degradation as well as adhering to intestinal mucosa with great ease.

Research continues to demonstrate the potential benefits of probiotics in improving gut health by altering gut microbiota or increasing host immunity. They may reduce antibiotic-associated diarrhea risk, improve gastrointestinal function and facilitate absorption of nutrients; plus they could protect against cancer, inflammatory bowel diseases or increase production of fatty acids that strengthen gut lining health.

Some probiotics have also been shown to support athletic performance and may assist with stress, anxiety and depression – effects likely attributable to probiotic bacteria’s ability to modify gut-brain communication.

Studies conducted by the American Journal of Gastroenterology suggest that taking two probiotic capsules each with 50 billion CFU reduced instances of antibiotic-associated diarrhea more effectively than just taking one probiotic capsule or none at all.

There have been other benefits observed, such as decreased cholesterol levels, improved digestion, reduced inflammation and enhanced bowel movements. While studies have yielded mixed results, further and better research needs to be completed in order to ascertain which dosage and strains work best with different health conditions.