And thanks to their popularity, you can find everything from probiotic smoothies, chocolate, and granola bars to probiotic supplements and powders. Though they’ve become more prominent over the last two decades, “Probiotics have actually been consumed by humans in one form or another for more than 100 years,” says Susan Lucak, MD, a gastroenterologist in New York City and a special lecturer at the College of Physicians and Surgeons of Columbia University. The two most common types of probiotics found on the market are species of good bacteria called Lactobacillus and Bifidobacterium. While their manufacturers claim that probiotics have a number of overall and digestive health benefits, supplement dosing and the included strains vary widely, and not everyone needs one.
The Many Possible Benefits of Probiotics
Probiotics may be best for those looking to boost health due to certain conditions. Some of the research examining probiotic benefits has found that:
Probiotics may help ease a variety of digestive issues, including diarrhea, gas, cramping, and abdominal pain, which are all symptoms of irritable bowel syndrome (IBS). A study published in February 2018 in Alimentary Pharmacology & Therapeutics found that probiotics can help relieve these IBS symptoms.Probiotics might help oral health. A meta-analysis published in 2016 in the Journal of Indian Society of Periodontology found increasing evidence that using probiotics can reduce the bacteria that causes gum disease.Probiotics may ease allergies. A study published in June 2018 in Clinical and Molecular Allergy found that probiotics are promising in the treatment of dust mite allergies because of evidence that they help to strengthen the body’s immune response.Probiotics might help prevent upper respiratory infections. A study published in June 2018 in Synthetic and System Biotechnology found that in adults who contracted the common cold, taking probiotics significantly reduced the incidence of upper respiratory infection. Researchers stated that probiotics helped to boost the immune system.Probiotics may help clear up acne. A review published in April 2020 in Dermatologic Therapy found that acne was associated with a skin bacteria called Propionibacterium acnes, and probiotics may inhibit this bacteria. Researchers suggested using probiotics in addition to standard treatment for mild-to-moderate acne vulgaris.
Probiotics: Who Shouldn’t Take Them?
Some people find that taking probiotics causes symptoms like gas, bloating, and abdominal discomfort. For most people, these symptoms are temporary; however, side effects are more likely in those who are very young or elderly and those who have less robust immune systems or a damaged immune system, such as those with HIV or a terminal illness. Indeed, probiotics might not be good for people who are already extremely ill. A general concern is that probiotics are not regulated by the Food and Drug Administration (FDA), Lucak says. Instead, they are classified as a food supplement, so the health claims of the manufacturers are not subject to verification and may not be accurate. As a result, evidence also suggests that the strains and concentration per dose can be inaccurate from company to company — and even from bottle to bottle of the same brand. Keep in mind that the effects of one strain of probiotics do not necessarily hold true for other strains or even for different preparations of the same species or strain. If you do experience gas and bloating from one type of probiotic, you can try switching to a different kind to see whether it agrees more with your digestive system. “Because the quality and quantity of probiotics is not regulated by the FDA, it is difficult to accurately assess the effectiveness of one formulation against another,” Lucak says.
Expert Tips for Choosing Probiotics
Probiotics come in two forms: live cultures — such as in yogurt — or in a dormant (but still living) form, such as those found in capsules. If you want to try probiotics, here are tips to help you choose. Decide on food or supplements. One advantage to probiotics in food is that they may also contain other beneficial ingredients, such as dietary fiber, which also promotes digestive health. But most experts agree that it’s a matter of preference whether you consume probiotics in your diet or as supplements. Watch the expiration date. Because probiotics are living organisms, the amount placed in the container or capsule when it was manufactured may not be the same as when you consume the product. You must use these products before the expiration date to be sure the probiotic is still effective. Play detective. If your doctor recommends a specific species and strain of probiotic, be aware that you may have a difficult time finding it. Many manufacturers don’t tell you exactly which strain is in their product; they only list the species (e.g., Lactobacillus acidophilus or Bifidobacterium lactis). If you’re looking for a specific strain of probiotic and it’s not listed on the label, call the manufacturer and ask. This information might also be on the company’s website. Buyer beware. To avoid being scammed, don’t order products online unless you know and can trust the site. Keep in mind that the price of probiotics can vary tremendously, and a higher cost doesn’t necessarily mean the products are of higher quality. If you decide to try probiotics, make sure you store them according to the directions on the package; some must be kept in the refrigerator. Talk with your doctor or a registered dietitian nutritionist (RD or RDN) before adding foods containing probiotics or probiotic supplements to your diet. Some probiotics can interfere with medications. Your doctor can help you determine whether probiotics are right for you based on your age, health, and medical history. Additional reporting by Erica Patino
