How to Choose the Right Probiotic Supplement for You
Probiotics are live beneficial bacteria or yeasts that are believed to help maintain a healthy gut. They are essential for maintaining the right balance and diversity of organisms in the gut to support our overall health and immune system.
Probiotic supplements are a common way to get more of these beneficial bacteria into our bodies. But with so many different types of probiotic supplements on the market, it can be challenging to know what to look for when choosing the right one.
Here are some key factors to consider when shopping for probiotic supplements.
Strain Specificity
Probiotics are broken down into different strains, each with unique benefits. A strain-specific supplement contains only one type of bacteria strain, which can be useful for targeting specific health issues. For example, Lactobacillus rhamnosus is thought to enhance the immune system by increasing the activity of natural killer cells.
A multi-strain supplement, on the other hand, contains several strains of bacteria, which can help support overall gut health and diversity. Look for supplements that list the specific strains included and their benefits, so you can choose one that is tailored to your specific health concerns.
CFU Count
CFU stands for colony-forming units, and it refers to the amount of viable bacteria in a supplement. While there is no agreed-upon optimal CFU count, most supplements contain between 1 and 100 billion CFUs per dose.
If you are new to probiotic supplements, it’s best to start with a lower CFU count and work your way up over time. Too many CFUs can cause side effects like bloating or gas.
Also, remember that the best CFU count depends on the specific strain. For example, Bifidobacterium lactis has been shown to have digestive health benefits at a dose of 10 billion CFUs, while Lactobacillus acidophilus is effective at a dose of 1-2 billion CFUs.
Survivability
The live bacteria in probiotic supplements need to survive the journey through the stomach and into the intestines to be effective. Look for supplements that use specific technologies to ensure that the bacteria can survive this journey.
One way to do this is through enteric coating, which protects the bacteria from stomach acid and ensures they reach the intestines alive. Some supplements also use probiotics that are naturally resistant to stomach acid, such as Bacillus coagulans.
Other Ingredients
Most probiotic supplements contain other ingredients for various reasons, such as to improve shelf life or increase the effectiveness of the probiotics. However, some of these ingredients may be harmful or can interfere with the effectiveness of the probiotics.
For example, some supplements contain prebiotics, which are food for probiotics. While prebiotics can enhance the effectiveness of the probiotics, they can also cause side effects like gas and bloating, especially in people with irritable bowel syndrome (IBS).
Some supplements also contain allergens like milk, soy or gluten. Be sure to read the label carefully to ensure that you are not ingesting any allergens.
Conclusion
Probiotic supplements can offer numerous health benefits, but choosing the right one can be a challenge. By considering strain specificity, CFU count, survivability, and other ingredients, you can select a probiotic supplement that will help support your gut health and overall well-being.
