Navigating the World of Probiotic Supplements:
What Works, What Doesn’t, and Why
Probiotics–friendly, live microorganisms that live in our gut–have become increasingly popular in recent years. You may have heard that taking a supplement can help you boost your immune system, improve your digestion, and even help with depression and anxiety.
But with so many options on the market, it’s hard to know which probiotic supplements are worth your money. Here’s a breakdown of what you need to know:
Look for a Variety of Strains
When you look at the label on a probiotic supplement, you’ll see a list of strains of bacteria. Generally speaking, the more strains, the better. This is because different strains of bacteria have different benefits to your gut. Lactobacillus and bifidobacterium are two of the most common strains, and they both have been shown to improve digestion and boost immune function. However, there are many other strains that can also be beneficial, so look for supplements with a mix of them.
Check the CFUs
CFUs, or colony-forming units, are a measure of the number of live bacteria in a supplement. The higher the CFUs, the more bacteria there are. However, this doesn’t always mean a better supplement. The ideal dosage can vary depending on the individual and what they’re trying to treat. It’s generally agreed that a good probiotic supplement should have at least 10 billion CFUs, but some may need more or less depending on their individual needs.
Avoid Gimmicks and Trends
Probiotic supplements come in all shapes and sizes–powders, gummies, capsules, and more. And while there’s nothing inherently wrong with any of these forms, be wary of gimmicks and trends. For example, some companies may advertise their supplement as being “freeze-dried” or “time-release” to make it seem more effective. However, there is little research to support these claims.
Consider Prebiotics
Prebiotics are a type of fiber that your body can’t digest, but that feed the good bacteria in your gut. Some probiotic supplements also include prebiotics, which can help ensure that the bacteria in your supplement thrive in your gut. Some common prebiotics include chicory root, inulin, and fructooligosaccharides (FOS).
Always Read the Label Carefully
As with any supplement, it’s important to read the label carefully. Look for a “best by” or expiration date to ensure that the bacteria in your supplement are still alive and kicking. You should also be wary of any added ingredients–some supplements may contain fillers or additives that can be harmful. And of course, if you have any underlying health conditions or concerns, it’s always a good idea to consult with your doctor before starting any new supplements.
The Bottom Line
Probiotic supplements can be a great way to support overall gut health, but not all supplements are created equal. When looking for a probiotic, be sure to look for a variety of strains, a high CFU count, and avoid gimmicks and trends. And as always, read the label carefully and talk to your doctor if you have any concerns.
