What are probiotics and what do they do?
You probably have heard the term “probiotics,” but do you know what, exactly, probiotics are. Here’s a short introduction to the relationship between these good gut bacteria and our health, as well as why it is important to take a probiotic supplement every day.
What Are Probiotics?
Probiotics are broadly defined as strains of bacteria that support the health of the host in some way. Broken down, the word means “for, or in support of” (“pro”) and “pertaining to a living organism” (“biotic”). Probiotics are most often associated with digestive health; however, good bacteria live everywhere on the human body.
Though it’s a bit unpleasant to think about, your body is covered in bacteria. For every one human cell in the body, there are ten microbes. Along with millions of other bacteria, probiotics make up what is often referred to as the “microbiome.”
Instinctively, you may react to that bit of trivia by feeling like you need to wash your hands or take a shower. But the relationship between humans and bacteria is symbiotic and has evolved over thousands of years. They need us to survive, and we need them to support certain essential metabolic functions.
As a quick add in, always using hand sanitizer and other bacteria killing agents are not good because they kill even the beneficial bacteria necessary for a healthy system and microbiome.
For example, bacteria in the gut help support the body’s ability to metabolize excess bile acids and hormones, keeping cholesterol and estrogen levels in a healthy range. Bacteria in the large intestine play a key role in making vitamin K, which affects how readily blood clots.
In fact, the influence of beneficial bacteria is so strong that some people have referred to our bacterial colonies as additional organs in the body.
Probiotics are usually discussed within the context of healthy digestion because they are densely concentrated along the entire length of the GI tract, and are particurly plentiful in the intestines and colon. Their functions and benefits are numerous and include such things as promoting the absorption of nutrients from food and the supporting the overall function of the digestive system.
85%-15% Good to bad bacteria ratio
Why Taking Probiotics Daily Is Essential
With that background about what probiotics are, I want to touch on why it’s essential to support these good bacteria every day with a probiotic supplement.
Remember, the bacteria in your gut, and elsewhere, are living organisms, and as such, they are affected by everything we put in our mouths: food, drinks, medications, even amalgam tooth fillings have a damaging effect on them. Unknowingly we all, to some degree, consume things that accelerate the rate at which good bacteria die off.
Drugs, both prescription and over the counter, are an excellent example of this. Antibiotics are well known for causing digestive upset, but all medications contain chemicals that are harmful to gut bacteria, even those sold over the counter.
Other factors can damage microflora, as well. A diet that’s too low in fiber and too high in refined carbohydrates can harm good bacteria. So can drinking chlorinated water and overexposure to heavy metals, pollutants, and radiation?
It only makes sense that if we do things on a daily basis to harm our good bacteria, we should also take measures to support it. It is recommended to eat probiotic foods and take a probiotic supplement every day.
With a growing number of probiotic products on the market today, I’ve included some information to help you make sure you choose the best probiotic supplement?”
The best way to support digestive health is first to add more probiotic foods, such as yogurt, sauerkraut, and kefir to your daily diet and take a probiotic supplement.
The Specific Probiotic Strains
Many retailers would have you believe that the best probiotic supplement is the one with the most bacteria which is typically measured in colony-forming units, or CFUs.
However, the truth is that science doesn’t know yet if more bacteria are better for you. In fact, we still don’t even know for sure how many different strains of probiotic bacteria are in the gut. So sales pitches that say more is better are just that, sales pitches.
It is ideal to find a brand that includes both soil based strains (SBO) and food based strains. For example, there is research showing a specific small tribe completely set off from society had a variety of good bacteria and extraordinary gut health particularly due to the soil based nutrient bacteria strands.
Research to date also suggests that it is not the total number of one bacteria in a product that is most important rather the variety of different strains of bacteria it includes.
Because the various strains of probiotic bacteria have slightly different functions and are concentrated in various places along the digestive tract, probiotic supplements that contain, multiple strains tend to be more efficient overall than products containing a highly high concentration of just one or two strains. Many strains work synergistically to influence our health.
The best probiotic supplements will include at least these three most significant strains:
acidophilus—This is the most important strain of the Lactobacillus species and, it readily colonizes on the walls of the small intestine. It supports nutrient absorption and helps with the digestion of dairy foods.
longum—Like L. acidophilus, B. longumis one of the most common bacteria found in the digestive tracts of adults, and it helps maintain the integrity of the gut wall. It is particularly active as a scavenger of toxins.
bifidum—This strain, found in both the small and large intestine, is critical for the healthy digestion of dairy products. This is especially important as you grow older and your natural ability to digest dairy declines. B. bifidum also is important for its capacity to break down complex carbohydrates, fat, and protein into small components that the body can use more efficiently.
Other potent strains are:
fermentum—This Lactobacillus strain helps neutralize some of the byproducts of digestion and promote a healthy level of gut bacteria.
rhamnosus—Known as the premier “travel probiotic,” this strain can help prevent occasional traveler’s diarrhea.
Beyond these, the best probiotic supplement for you depends on your specific health concerns. The optimal choice for women, for example, is likely to be different than for men. Learn more about the different probiotic species and strains and their benefits.
Product Delivery System and Packaging
Understanding the different ways that manufacturers package and deliver probiotic supplements is one of the most important factor in choosing the best probiotic, and that’s because it won’t matter which product you select if its delivery system doesn’t work.
When I say “delivery system,” I mean the form in which the product is created and how that form enables the bacteria both to remain alive and healthy while on store shelves and to reach the areas in your gut where they’ll be most effective. A probiotic supplement full of dead bacteria—or bacteria that die in a sea of stomach acid is a waste of money.
The best probiotic supplements will use delivery systems that ensure a significantly high percentage of bacteria will reach your intestines alive. Because this has become a notable selling point, look for details on the product’s packaging or marketing materials. A company that is willing to explain how their product works most likely has a product that will, indeed, work.
Also look closely at how the product is packaged. Because probiotic bacteria are living organisms, their health can be affected by their environment.
For example, you may remember a time when you had to refrigerate probiotic supplements. New delivery systems have mostly done away with that requirement, but you still need to protect the bacteria from too much exposure to light, heat, and moisture.
Expiration Dates
The supplement industry doesn’t require that products have expiration dates, so this bit of information can be telling when it comes to product quality.
A marked expiration date on a probiotic supplement is the manufacturer’s promise that the bacteria in the product will remain active and potent, at the levels specified on the label, until that date. Usually, the expiration date is based on formulation and stability testing data, which means a company is paying attention to those matters.
The best probiotic supplements will display clearly labeled expiration dates. If you don’t see an expiration date on a product label, it should raise questions. Without expiration information, it’s impossible to know how long the bacteria in the supplement are expected to last. It could be a year, or it could be a week. Or the bacteria may already be dead—you have no way of knowing.
Understanding the benefits of various probiotic strains and how they affect digestive health is essential in order to properly evaluate which probiotic supplement is best for you. This table identifies some common probiotic strains and the benefits they confer. Refer to it as you weigh the pros and cons of different products.
| Lactobacillus Species The predominant and most important bacteria that reside in the small intestine are the Lactobacillus species. These species are responsible for producing lactase, the enzyme required to break down lactose (the sugar in milk). They also collectively ferment carbohydrates in the gut, producing lactic acid as result of this process. Lactic acid helps create an acidic environment in the digestive tract, which discourages many unwanted microorganisms that thrive in an alkaline environment. Lactic acid also increases absorption of minerals such as calcium, copper, magnesium, and iron. | ||
| Strain Name | What It Does | What It Supports |
| L. acidophilus | L. Acidophilus is, in my opinion, is the most important strain of theLactobacillus species. This bacterium colonizes most densely in the small intestine, where it helps maintain the integrity of the intestinal wall, ensure proper nutrient absorption, and support healthy overall digestive function. Research shows that acidophilus also can help ease occasional digestive discomfort. In a double-blind placebo-controlled study, patients taking this probiotic strain experienced significantly more relief from their symptoms than patients taking a placebo. A separate meta-analysis found that probiotics containing acidophilus help to alleviate occasional diarrhea, and a third study found that supplements containing both acidophilus and B. bifidum help modulate the response of microflora in the intestines to the effects of antibiotics. Additional preliminary research shows that acidophilus may help boost immune system activity and support vaginal health in women. | · Overall digestion · Nutrient absorption · Relief from occasional cramping, gas, and diarrhea · Immune health · Urinary and vaginal health in women |
| L. fermentum | This probiotic strain, which has been found in the probiotic foods sourdough and kimchi, produces superoxide dismutase and glutathione, both powerful antioxidants that help neutralize some of the toxic products made in the gut during digestion. L. fermentum has also been isolated as exhibiting activity against foodborne pathogens. | · Overall digestion · Detoxification |
| L. plantarum | L. plantarum is known for its ability to produce hydrogen peroxide. The body uses hydrogen peroxide as a defense against bacteria consumed in food, as well as other microorganisms. Research has also found this strain to be useful in helping support immune function in healthy adults. | · Overall digestion · Immune health |
| L. rhamnosus | This probiotic strain is known for its ability to survive passage through the GI tract and is thought to be among the best Lactobacillus strains for vaginal health. It also loves to travel to foreign places; that is, a review of research on probiotics finds that Americans traveling from New York, NY, to developing countries and taking L. rhamnosus had a 3.9 percent rate of diarrhea, compared to a 7.4 percent rate for those not taking a probiotic. The second review of research concluded that L. rhamnosus might help improve vaginal and urinary health and decrease vaginal irritation. | · Traveler’s diarrhea · Vaginal health in women |
| L. salivarius | L. salivarius is somewhat unique among probiotic strains in that it is capable of growing in less than ideal conditions, including environments high in salt, and with or without oxygen. It is found in the oral cavities (mouth, throat, and sinuses), intestines, and vagina, but grows best in the small intestine. Research has shown that people taking L. salivarius had increased markers of immune activity. An additional study found that supplementing with L. salivarius helps to prevent the colonization of undesirable bacteria. | · Immune health · Oral health |
| L. paracasei | L. paracasei is a robust strain found in the small intestine. It may also colonize in the colon if taken along with milk protein, which increases its resistance to stomach acid. This probiotic strain has the unique ability to support liver function. A prospective randomized study found that supplementation with a mixture of fiber and probiotics, which included L. paracasei, lowered urine pH and improved liver function in half of the subjects. | · Liver health |
| L. gasseri | Relatively new, this probiotic strain is among the species of Lactobacillipredominantly linked to microflora in the vagina. Women with vaginal discomfort tend to have lower levels of L. gasseri than women with normal vaginal health. L. gasseri also supports digestive health. Research shows that supplementation with a combination of L. gasseri and B. longum helps limit occasional diarrhea in adults. | · Vaginal health · Relief from occasional diarrhea |
| L. reuteri | L. reuteri colonizes in both the intestine and oral cavity. In human trials, it has been shown to support digestive, oral, and immune health. | · Oral health · Immune health · Overall digestion |
| Bifidobacterium Species Billions of Bifidobacterium line the walls of the large intestine (colon) and help ward off invasive, harmful bacteria and other microorganisms, including yeast. Like the Lactobacillus strain, Bifidobacterium produce lactic acid, which provides up to 70 percent of the energy required by cells that line the intestinal wall, enhancing the natural protective barrier in the gut. Lactic acid also helps keep the pH of the large intestine acidic to discourage the growth of other bacteria. Additionally, this lower pH environment facilitates the absorption of minerals such as calcium, copper, magnesium, iron, and zinc. Bifidobacteriumalso produce B-complex vitamins and vitamin K. As we age, the numbers of Bifidobacterium found lining the large intestinal wall naturally begins to decline. | ||
| Strain Name | What It Does | What It’s Good For |
| B. bifid | This probiotic strain is among the first to colonize in the intestines of babies and continues throughout life to be one of the main groups of healthy flora found in the large intestine. (It can also be found in the small intestine.) In addition to helping promote bacterial balance, it prevents the growth of unwanted bacteria, molds, and yeasts by naturally adhering to the intestinal mucosa better than other bacterial strains. B. Bifidum assists in the breakdown of complex carbohydrates, fat, and proteins during digestion. It also produces enzymes that break the larger molecules down into smaller components that the body can more efficiently use. | · Overall digestion · Nutrient absorption · Relief from occasional diarrhea (particularly related to travel) |
| B. longum | B. longum is one of the more common strains of Bifidobacteria found in the GI tract. Its digestive benefits stem from its ability to break down carbohydrates and to scavenge and neutralize everyday toxins discovered in the gut. Preliminary research suggests that the antioxidant properties of this probiotic strain include the chelation of metal ions, especially copper, and the scavenging of free radicals. It is also supportive of immune health. Elderly patients administered B. longum showed heightened immune function for 20 weeks after discontinuing supplementation. | · Overall digestion · Detoxification · Immune health |
| B. infantis | This probiotic strain is the largest population of beneficial bacteria in babies. The amount of B. infantis in our guts decline as we age, but it remains an important part of our microflora. Supplementation with B. infantis has been shown to decrease bloating and bowel movement difficulty. | · Overall digestion · Relief from occasional bloating and constipation |
| Bacillus Species Bacillus bacteria are rod-shaped, spore-bearing bacteria that produce lactic acid Because it is a spore-bearing bacterium, it is highly resistant to heat, moisture, and light, making it highly resistant to stomach acid, and readily colonizes in the small intestine. Bacillus also resides in the body longer than other bacteria and is excreted slowly. | ||
| Strain Name | What It Does | What It’s Good For |
| B. coagulans | B. coagulans, like other lactic acid–producing bacteria, produces enzymes that assist in the digestion of lactose. It also improves the body’s ability to use calcium, phosphorus, and iron, and stimulates both gastric juices and gastric motility. This strain also supports vaginal health in women. One study shows that women who took B. coagulans daily saw improvements in their vaginal pH level, with 91 percent of reporting relief from vaginal discomfort. | · Overall digestion · Relief from occasional constipation · Vaginal health |
| Streptoccocus Species | ||
| Strain Name | What It Does | What It’s Good For |
| S. salivarius K12 | This probiotic strain is found in the oral cavity’s mucous membranes and is known for its ability to produce BLIS (bacteriocin-like inhibitory substances), which inhibit the ability of other undesirable bacteria to grow. Research has found that the 10 percent of the population who naturally carry BLIS-producing strains of oral bacteria have significantly fewer sore throats. Studies have associated S. salivarius K12 with better ear health in children, “significantly” reduced dental plaque scores, increased levels of interferon gamma in saliva, an immune marker, and a significant reduction in volatile sulphur compounds that cause bad breath. | · Overall oral health · Immune health |
| S. Salivarius M18 | S. salivarius M18 is also found predominantly in oral mucosa and, like the K12strain, it also produces BLIS. S. salivarius M18 is most active in specific areas on the gums and teeth. S. salivarius M18 also promotes a healthy inflammatory response in the gums. | · Healthy teeth and gums |
For some, probiotics side effects can be a sign of effectiveness. For most people, taking a quality probiotic supplement doesn’t have any side effects other than higher energy and better digestive health. But for some, particularly those whose gut bacteria has been out of balance for years, or as we previously discussed during a Candida “Die Off” stage, there can be a “transition period” when existing problems, such as gas and bloating, actually can be aggravated.
Many people look at their worsening symptoms and conclude that not only is the supplement not working as expected, but it’s making their situation worse. Consequently, they stop taking the product before it has a chance to help them.
If you’re experiencing probiotic side effects, please understand that while the symptoms may be inconvenient and occasionally embarrassing, they also are temporary.
[product id = “1688”]
