Unlike many other supplements that can create difficulties if taken in excess, it’s difficult to take too many probiotics.
When you initially start taking probiotics or megadose them, you may have some digestive symptoms (gas, rumblings, cramping) (ie 100 billion or higher).
The good news is that this is usually an indication that the probiotics are functioning…
…you see, the good bacteria will swan dive into your system during the first week or two of use, hopefully kicking the bad bacteria’s ass. Because the bacteria in the stomach compete with each other, a lot of the bad bacteria will die – and the good bacteria will kick some major buttocks! This is referred to as a ‘die off.’ probioticseverything.comprobiotic 450 billion
And you’ll probably feel it while your body detoxes from all the dead harmful bacteria (and yeast) in your system.
Choosing the proper dosage of probiotics
Probiotic dosage recommendations vary significantly – and can be pretty confusing – as with most things leaky gut related.
But here’s the thing: it’s impossible to make a broad remark until we’ve gone over a few key things. Most people, predictably, never discuss these ideas since they necessitate higher-level thinking, although they are crucial. The goals you intend to achieve with probiotics, as well as the quality of supplements you purchase, can make a big difference. probioticseverything.comprobiotic 450 billion
And, as with everything, consult with your healthcare provider to determine what is best for you. It all depends on why you’re taking them and the supplement’s quality.
1) It all depends on why you’re taking probiotics.
Long-term dose vs. first dose
I worked up to a high dose over the first 2-4 weeks of use (while commencing a leaky gut rehabilitation therapy). That’s because my gut’s microbial balance is probably out of whack at this point, and I’m in desperate need of the good guys. probioticseverything.comprobiotic 450 billion
During this time, somewhere between 75 and 100 billion per day would be ideal, with half consumed in the morning and the other half consumed before bedtime. Of course, I’d start with a lower dose for a few days to make sure my body is in agreement with the probiotic. Then, in the long run, I’d be content with 50 billion CFUs per day, as I’ll explain below. probioticseverything.comprobiotic 450 billion
Dose of defense
When my beneficial bacteria is being wiped out, I also take a stronger and more frequent dose of probiotics.
If I’m taking antibiotics, NSAIDs, steroids (for asthma), acid blockers, or have food poisoning / diarrhea, for example, a higher dose of probiotics may be required to replace the good bacteria that’s been lost. probioticseverything.comprobiotic 450 billion
When I’m on antibiotics, for example, I usually take 100 billion CFUs of probiotics every day. Antibiotic therapy frequently causes gut dysbiosis, in which bacteria in the gut are altered, therefore taking probiotics alongside them is a good idea. probioticseverything.comprobiotic 450 billion
Obviously, I’d consult with my doctor to ensure that probiotics are safe for my particular treatment. However, this type of dose escalation is only transitory and can usually be reversed after antibiotic therapy is done. probioticseverything.comprobiotic 450 billion
Extra dose of assistance
During times when my beneficial bacteria is at risk of pathogenic invasion or other unexpected threats, I may increase the amount from my typical long-term dose of 50 billion CFUs.
When traveling, drinking heavily chlorinated water, or simply drinking a little too much wine, for example (hello New Years Eve my old friend).
Because all of these things can harm your gut flora, increasing your regular support dose during these times may be beneficial. Around 75 billion CFUs can provide a lot of extra assistance during these periods. probioticseverything.comprobiotic 450 billion
2) It is dependent on the probiotic supplement’s quality.
Probiotic strains employed, both in terms of quality and quantity
Probiotic strains (for example, L Plantarum) differ substantially in terms of how they aid and how much of each is required to complete their job. probioticseverything.com
Unfortunately, most popular brands only provide a few strains (e.g. 1-4), and they are usually the cheapest.
Remember how we talked about the connection between bacterial diversity and overall gut health? When it comes to improving the health of your gut bacteria, 1-4 strains isn’t enough.
Instead, look for a supplement that contains 10-12 strains, as this will provide you with a wider range of benefits. Importantly, check for your favorite strains near the beginning of the formula, as those strains appear in the formula in the biggest proportions.
To summarize, there is a significant difference between a 50 billion CFU probiotic containing only L Acidophilus and a 50 billion CFU probiotic containing 10 different premium strains.