Are You Over-Dosing on Probiotics? The Truth About Daily Limits

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. They are commonly known for their ability to improve gut health, boost your immune system, and even regulate your mood.

But like any other supplement, the amount of probiotics you consume every day matters. Overdosing on probiotics may lead to negative side-effects that not only affect your gut but also other parts of your body.

What Are the Daily Limits of Probiotics?

Probiotics are available in different forms, including capsules, powders, and even fermented foods such as yogurt, kefir, and kimchi. Each form contains a different amount of probiotics. To determine the right amount of probiotics for your body, you should consider the daily limit of probiotics recommended by health experts.

According to the World Health Organization (WHO), the daily intake for probiotics should range between 100 million to 1 billion colony-forming units (CFU) per day. In other words, you should not exceed 1 billion CFU of probiotics per day, regardless of the form of probiotics you consume.

What Happens If You Overdose on Probiotics?

Although probiotics have numerous benefits, overdosing on them may come with some negative side-effects, including:

• Upset Stomach: Too many probiotics may lead to digestive distress such as bloating, gas, and diarrhea. This is because your gut may not be accustomed to the sudden increase in the number of live bacteria.
• Infections: Overdosing on probiotics may affect your immune system, leading to infections, especially in people with a weakened immune system.
• Allergic Reactions: If you are allergic to certain strains of bacteria, taking too many probiotics may worsen your allergy symptoms.
• Skin Conditions: In rare cases, taking too many probiotics may cause skin conditions such as eczema.

How to Avoid Overdosing on Probiotics

If you want to enjoy the benefits of probiotics without overdosing, here are some tips to consider:

1. Read the Label: Before taking any probiotic, make sure to read the label to know the number of CFUs contained in each dose. Stick to the recommended daily limit of 1 billion CFUs per day.
2. Consult Your Doctor: If you are unsure about the right amount of probiotics to take, consult your doctor or a registered dietitian for advice.
3. Go Slow: If you are new to probiotics, start with a lower dose and gradually increase it to avoid digestive distress.
4. Vary Your Sources: Instead of relying on one source of probiotics, such as supplements or yogurt, vary your sources to get a wide range of beneficial bacteria.
5. Stop Taking Probiotics if You Experience Negative Side-Effects: If you experience digestive distress or any other negative side-effect, stop taking probiotics and consult your doctor for advice.

The Bottom Line

Probiotics are beneficial for your health, but overdosing on them may lead to negative side-effects. Stick to the recommended daily limit of 1 billion CFUs per day and consult your doctor if you are unsure about the right amount to take. Vary your sources of probiotics and stop taking them if you experience any negative side-effects.