Probiotics
Live beneficial bacteria that support digestive health, immunity, and the gut-brain axis.
Also known as: Beneficial Bacteria • Live Cultures • Microbiome Support
Overview
Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. The human gut microbiome contains trillions of bacteria — an ecosystem that influences digestion, immune function, mood, metabolism, and even body weight. Modern lifestyles (processed foods, antibiotics, stress, lack of fermented foods) can disrupt this ecosystem. Probiotic supplementation helps restore and maintain a healthy balance. However, not all probiotics are equal — specific strains have specific benefits, and the research is highly strain-dependent.
Key Benefits
Digestive Health
Probiotics help maintain the balance of beneficial bacteria in the gut, supporting healthy digestion, regular bowel movements, and reduced bloating. Specific strains like Lactobacillus rhamnosus GG and Saccharomyces boulardii are particularly well-studied for digestive support.
Immune System Support
Approximately 70% of the immune system resides in the gut. Probiotics enhance immune function by strengthening the intestinal barrier, competing with pathogens, and modulating immune cell activity. Regular probiotic use reduces the incidence and duration of common infections.
Mental Health (Gut-Brain Axis)
The gut-brain axis is a bidirectional communication network between the gut and brain. Certain probiotic strains (called 'psychobiotics') produce neurotransmitters like serotonin and GABA, and have been shown to reduce anxiety and depression symptoms in clinical trials.
Antibiotic Recovery
Antibiotics indiscriminately kill both harmful and beneficial bacteria. Taking probiotics during and after antibiotic treatment helps restore the microbiome and reduces antibiotic-associated diarrhea by up to 42%.
Dosage & How to Take
Effective doses range from 1 billion to 100 billion CFU depending on the strain and condition. More is not always better — strain selection matters more than CFU count.
| Purpose | Dose | Notes |
|---|---|---|
| General gut health | 10–20 billion CFU/day | Multi-strain formula |
| After antibiotics | 20–50 billion CFU/day | Start during antibiotic course, continue 2–4 weeks after |
| IBS support | 10–20 billion CFU/day | Strain-specific; Bifidobacterium infantis 35624 well-studied |
| Immune support | 10–20 billion CFU/day | Lactobacillus rhamnosus GG, L. plantarum |
Best Time to Take
With or 30 minutes before meals for best survival through stomach acid
With or Without Food
Yes — food buffers stomach acid and improves bacterial survival
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Capsules (delayed-release) | Good | Most people | Acid-resistant capsules protect bacteria through stomach |
| Refrigerated formulas | Good | Maximum potency | Cold storage maintains viability; less convenient for travel |
| Shelf-stable formulas | Good | Convenience | Modern technology allows room-temperature stability; check expiration date |
| Spore-based probiotics | Excellent | Survivability | Bacillus strains naturally survive stomach acid; no refrigeration needed |
Side Effects & Safety
Common
- Temporary bloating and gas (first 1–2 weeks)
- Changes in bowel habits initially
Rare
- Infection in severely immunocompromised individuals
- D-lactic acidosis (extremely rare)
Contraindications
- Severe immunosuppression
- Central venous catheters (risk of bacteremia)
- Acute pancreatitis
Interactions
Antibiotics may kill probiotic bacteria — take 2+ hours apart
Probiotics may stimulate immune function — consult doctor
Scientific Research
Probiotics and Antibiotic-Associated Diarrhea
Probiotics reduced antibiotic-associated diarrhea by 42%
Probiotics and Immune Function
Daily probiotic use reduced cold incidence by 12% and duration by 34%
Psychobiotics and Mood
Multi-strain probiotic reduced depression scores by 50% compared to placebo over 8 weeks
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.