The 11 Best Probiotic Supplements for Gut Health, Bloating, Constipation and More in 2024

Experts weigh in on the benefits of probiotics for gut health, plus the best probiotic supplements to add to your diet.

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In today’s hectic world you may feel stressed, regularly eat ultra-processed foods to make mealtimes easier or fall sick and ultimately need antibiotics. Unfortunately, these can hurt the good bacteria in your gut (1). Fortunately, taking a probiotic supplement could be one way to improve your gut health.

"Probiotics are healthy bacteria, yeast and fungi that live in your gut and can promote a healthy balance of microbiota in the body, especially in the digestive system (2)," says Raj Dasgupta, MD. "Supplementing with probiotics may be beneficial for those who have digestive issues or a weakened immune system, since it can help restore and maintain a balanced gut flora, improving digestion and supporting immune function."

Sarah Wenig, RDN adds, ”While we always have good and bad bacteria living in our bodies, we don’t want the bad bacteria to outnumber the good bacteria. Probiotics help maintain a healthy microbiome by getting rid of excess bad bacteria and balancing out the gut.” 

It can feel like you need a biology degree and a firm understanding of Latin to figure out how to pick the best probiotic supplement. With ingredients like Lactobacillus and Bifidobacterium and acronyms like CFU, it's easy to get overwhelmed. That's why we're breaking down the science and technical language behind probiotic supplements and offering this guide to the best probiotics for digestive health currently on the market in 2024.

Please note that you should consult with your health care provider before starting probiotic supplements, especially if you are immunocompromised, had a recent illness or surgery, are currently taking antibiotics or have been told to monitor your vitamin K intake. Your health care provider can also help you select which one is right for you and check for potential interactions with any prescription medicine you may be taking.

Our Picks for the Best Probiotic Supplements of 2024:

• Best Overall Probiotic Supplement: Ritual Synbiotic+
• Best Probiotic for Digestion: YourBiology gut+
• Best Probiotic Supplement for Weight Loss: Transparent Labs Probiotic
• Best Probiotic for Men: Biotics 8
• Best Probiotic for Gut Health: YourBiology gut+
• Best Probiotic for Athletes: Legion Athletics Biome
• Best Probiotic for Women: Seed
• Best Prebiotic & Probiotic: Ritual Synbiotic+
• Best Probiotic for Bloating: Biotics 8
• Best Vegan Probiotic: Transparent Labs Probiotic
• Best Probiotic Gummies: Future Kind Probiotics Gummies
• Best Probiotic Alternative: Legion Athletics Balance

Best Overall Probiotic Supplement: Ritual Synbiotic+

Get 25% off your first month of Ritual! Code: SI25

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Key features and specs:

• Strains: PreforPro (prebiotic); Lactobacillus rhamnosus (LGG) and Bifidobacterium anamalis ssp. Lactis (BB-12) (probiotics); Corbiome Tributyrin (postbiotic)
• CFUs: 11 billion
• Storage: Shelf-stable and comes in a moisture-controlled bottle
• Cost: $54/30 pills

Why I picked it:

Ritual Synbiotic+ is our top-rated probiotic supplement because it’s a synbiotic product, meaning it contains a prebiotic and probiotic, but as a bonus, it also includes a postbiotic to optimize your gut health. Using a delayed-release capsule makes it more likely that the probiotic survives the stomach acid. The website claims to help with bloating, gas and diarrhea, and support the immune system and gut barrier function (3). 

“Some probiotic supplements also contain prebiotics, which act as food to feed the bacteria to help them grow and do their job to keep your gut balanced,” Wenig says. “The benefit to taking this is that you are able to better populate your gut. Gut health influences so much of our body, from our immune health to inflammation to digestion.” 

It's recommended that you take this probiotic supplement once daily, with or without food. The manufacturer says all products are third-party tested for quality, purity and strength. Additionally, all ingredients are made traceable, so you know where (geographically speaking) everything is sourced. Synbiotic+ is vegan and gluten-free.

Related Post: Prebiotics vs. Probiotics: Which One Is Right For You?

What we love:

• Multipurpose supplement that contains pre-, pro- and postbiotics
• Company offers free shipping and a money-back guarantee
• Third-party tested

What to consider:

• Expensive

Best Probiotic for Digestion: YourBiology gut+

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Key features and specs:

• Strains: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus paracasei and Lactobacillus plantarum
• CFUs: 40 billion
• Storage: Shelf-stable, no refrigeration necessary
• Cost: $65/60 capsules

Why I picked it:

Good digestion depends on your gut health (4). ”Taking a probiotic can help improve how we digest and absorb food and therefore nutrients,” Wenig says. “They can also help prevent bloating and gas, as well as leaky gut.”

YourBiology gut+ is a probiotic supplement that's formulated to help your digestion. It contains four bacterial strains—Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus paracasei and Lactobacillus plantarum—that can help rebalance your gut bacteria, which can lead to better digestion and a regulated immune response (5). However, to get these benefits, the bacteria has to make it to your gut. YourBiology gut+ uses MAKtrek—a patented formula that contains seaweed to make sure more of the probiotics make it through the first part of the intestine to the large intestine (colon), where they flourish (6).

What we love:

• Contains MAKtrek to ensure delivery of the probiotics to your intestines
• Four strains of bacteria that deliver 40 million CFUs per serving

What to consider:

• Expensive

Best Probiotic Supplement for Weight Loss: Transparent Labs Probiotic

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Key features and specs:

• Strain: Bifidobacterium bifidum BB-02, Bifidobacterium breve BB-03, Bifidobacterium lactis BL-04, Lactobacillus acidophilus LA-14, Lactobacillus rhamnosus LR-32, Lactobacillus casei LC–11, Lactobacillus plantarum LLP-115, Lactobacillus paracasei LPC-37, Lactobacillus salivarius LS-33, Streptococcus Thermophilus ST-21
  
• CFUs: 100 Billion
• Storage: Shelf-stable
• Cost: $45.99/60 capsules

Why I picked it:

Did you know that your gut could be a driver behind weight gain? Some studies have shown that weight gain can be caused by gut imbalance and inefficiency (10)(11). It can boil down to how your gut’s biome operates and if nutrients are being properly absorbed.

By helping your gut microbiome operate efficiently, the best probiotics for gut health may be a helpful tool for those on a weight loss journey (7). Some studies have shown that various Bifidobacterium and Lactobacillus strains are probiotics that can aid in weight loss, promoting fat loss and stabilizing energy levels (8)(9). Transparent Labs Probiotic supplement combines these two major probiotics along with Streptococcus to yield 100 billion CFUs (colony-forming units) per serving, making it a great probiotic for people working to lose weight. 

For more information on the brand and its supplements, check out our Transparent Labs review.

What we love:

• Combines three powerful probiotics to provide 100 billion CFUs per serving
• Designed to promote healthy gut function
• Vegan

What to consider:

• $1.53 per serving, which may be too pricey for some shoppers
• May be too many probiotic CFUs for some users

Best Probiotic for Men: Biotics 8

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Key features and specs:

• Strains: Bifidobacterium bifidum, Bifidobacterium breve, Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus fermentum, Lactobacillus paracasei, Lactobacillus plantarum, Lactobacillus rhamnosus and Saccharomyces Boulardii
• CFUs: 20 billion
• Storage: No refrigeration necessary
• Cost: $80/30 servings (3 capsules per serving for a total of 90 capsules)

Why I picked it:

Biotics 8 is a probiotic supplement made especially for men (or at least, marketed specifically to men). Each three-capsule serving provides 10 strains of probiotics that may help reinforce the immune system and support energy levels and digestion. To fuel the 20 billion CFUs on their way to the colon, Biotics 8 includes prebiotics derived from chicory root. A serving of Biotics 8 also includes 200 percent DV (10 micrograms) of vitamin D. This product is free of gluten, soy, dairy and preservatives.

What we love:

• 10 probiotic strains
• Includes prebiotics as fuel for the probiotic bacteria
• Provides 200 percent DV of vitamin D

What to consider:

• Very expensive ($2.67 per serving, while most probiotics are under $2.00 per serving, or even under $1.00 per serving)

Best Probiotic for Gut Health: YourBiology gut+

SI Showcase + YourBiology

Key features and specs:

• Strains: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus paracasei and Lactobacillus plantarum
• CFUs: 40 billion
• Storage: Shelf-stable, no refrigeration necessary
• Cost: $65/60 capsules

Why I picked it:

Gut health is intrinsic to helping the body run like a well-oiled machine, so it’s important that it gets the care it needs (12). We chose YourBiology gut+ as one of the best probiotics for gut health as it hones in on four strains—Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus paracasei and Lactobacillus plantarum—to boost immune support. To make sure these strains make it to your large intestine, gut+ also uses a not-so-secret ingredient called MAKtrek (a patent pending seaweed extract), which is added to improve the survival of probiotics on the journey to reach the colon. Each serving yields 40 billion CFUs and prebiotic fiber to help them thrive.

What we love:

• Contains four probiotic strains, prebiotic fiber and protective brown seaweed to ensure maximum effectiveness in your gut
• cGMP-certified
• 40 million CFUs per serving

What to consider:

• Specialized formulation drives up price
• Four strains may not be exactly the types some are looking for from their probiotic supplement

Best Probiotic for Athletes: Legion Athletics Biome

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Key features and specs:

• Strain: Probiotic strains are Bifidobacterium lactis (B420), Bacillus subtilis (DE111, Lactobacillus plantarum (299v). Prebiotic is PreticX® Xylooligosaccharide
• CFUs: 25 billion
• Storage: While it does not need to be refrigerated, Legion recommends storing this product is a cool, dark place to maintain its potency
• Cost: $49.99/60 capsules

Why I picked it:

Research has shown that there is a direct connection between the gut and overall energy balance, as well as exercise performance (13)(14). And a probiotic supplement can also be good even if you aren’t feeling any discomfort. “As an athlete, you want to maintain a high level of health to perform your best,” says Kristen Williamson, RD, LDN, CPT, a registered dietitian and certified personal trainer.

If you’re an athlete in need of a probiotic, check out Legion Athletics Biome. The supplement is made up of three strains of probiotics, plus a prebiotic. We like this particular supplement for athletes because it contains 10 billion CFUs per serving of Lactobacillus plantarum. In studies, this strain of probiotic bacteria has been shown to improve athletic performance, mitigate fatigue during exercise, decrease body fat and increase muscle mass (15). Biome also includes 10 billion CFUs per serving of Bifidobacterium lactis (B420), which studies show may be beneficial for weight management and metabolic health (16). 

What we love:

• Contains multiple strains of probiotics
• Money-back guarantee
• Third-party tested

What to consider:

• Some reviewers complain this product upset their stomachs

Best Probiotic for Women: Seed

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Key features and specs:

• Strains: 24 total, including many bifidobacterium and lactobacillus strains
• CFUs: 53.6 billion AFUs (alternative measurement to CFUs)
• Storage: Shelf-stable
• Cost: $49.99

Why I picked it:

We chose Seed as the best probiotic for women because it contains three lactobacillus strains which have been linked to preventing UTIs in otherwise healthy women (47). Seed has almost 54 billion CFUs per serving from 24 different probiotic strains. Seed also contains prebiotics, which are basically food for the probiotic bacteria to help colonize your gut more effectively (45). 

The probiotics in Seed are actually wrapped in a capsule made from prebiotics. That prebiotic capsule is then wrapped again in a vegan outer capsule to help the probiotics survive your stomach acid and get to the gut, where they can be released. Research shows that when probiotics are released further in the digestive tract, they are more likely to alleviate symptoms like bloating, nausea, gas and diarrhea (46).

Related Post: Seed Synbiotic Review: A Dietitian’s Take on the Product After Testing

What we love:

• Capsule designed to resist stomach acid and help probiotics survive to the GI tract
• Probiotic and prebiotic blend, which improves GI symptoms better than probiotics alone (45)
• Reasonably priced at $1.66 per serving (compared to $2+ for other synbiotics)
• Vegan

What to consider:

• Has four proprietary blends that don’t indicate how much of each probiotic strain is included in the formula

Best Prebiotic + Probiotic: Ritual Synbiotic+

Get 25% off your first month of Ritual! Code: SI25

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Key features and specs:

• Strains: PreforPro (prebiotic); Lactobacillus rhamnosus (LGG) and Bifidobacterium anamalis ssp. Lactis (BB-12) (probiotics); Corbiome Tributyrin (postbiotic)
• CFUs: 11 billion
• Storage: Shelf-stable and comes in a moisture-controlled bottle
• Cost: $54/30 pills

Why I picked it:

Ritual’s Synbiotic+ takes a three-in-one approach to promote digestive health, with prebiotic, probiotic and postbiotic ingredients operating like a chain reaction with positive benefits for your gut. Ritual’s aptly named “PreforPro” prebiotics support the probiotic strains by providing them with important nutrients which in turn promote CFU population growth.

Ritual designed the Synbiotic+ capsule to pass through your GI tract and deliver bacteria to where they’re most needed—your colon. The postbiotic component of this formula is structured to help probiotics flourish once they’ve reached their final destination. The trio of prebiotic, probiotic and postbiotic goodness make it one of the best gut health supplements available right now.

For more information on the brand and its supplements, check out our Ritual Vitamins review.

What we love:

• Provides you with prebiotics and good probiotics to help promote good bacteria
• Traceable ingredients
• Thoughtful capsule and package design to preserve product quality and performance
• All subscriptions include free shipping, you can cancel anytime, and you receive a money-back guarantee. You can also rush or delay an order from your account.

What to consider:

• Expensive

Best Probiotic for Bloating: Biotics 8

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Key features and specs:

• Strains: Bifidobacterium bifidum, Bifidobacterium breve, Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus fermentum, Lactobacillus paracasei, Lactobacillus plantarum, Lactobacillus rhamnosus and Saccharomyces Boulardii
• CFUs: 20 billion
• Storage: No refrigeration necessary
• Cost: $80/90 pills

Why I picked it:

If you struggle with uncomfortable gas or bloating a probiotic supplement may help you find relief (17). Biotics 8 is our pick for the best supplement to alleviate bloating because, although this probiotic is marketed for men, it’s formulated to aid in digestion and improve discomfort for anyone suffering from stomach issues. Biotics 8 combines several strains of good bacteria including Lactobacillus plantarum. This probiotic strain has been shown to improve gastrointestinal issues like irritable bowel syndrome and diarrhea, and can reduce the frequency and severity of abdominal pain and bloating, according to studies (18).

What we love:

• 60-day money back guarantee
• 10 probiotic strains
• Includes 200 percent DV (10 micrograms) of vitamin D per serving

What to consider:

• Not for budget shoppers

Best Vegan Probiotic: Transparent Labs Probiotic

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Key features and specs:

• Strains: Bifidobacterium bifidum BB-02, Bifidobacterium breve BB-03, Bifidobacterium lactis BL-04, Lactobacillus acidophilus LA-14, Lactobacillus rhamnosus LR-32, Lactobacillus casei LC–11, Lactobacillus plantarum LLP-115, Lactobacillus paracasei LPC-37, Lactobacillus salivarius LS-33, Streptococcus Thermophilus ST-21
  
• CFUs: 100 billion
• Storage: Shelf-stable
• Cost: $45.99/60 capsules

Why I picked it:

People who adhere to a restricted diet may find it hard to get the probiotics they need from food. The good news? Transparent Labs Probiotic Advanced Gut Health Formula is not only vegan, but non-GMO, gluten-free and clear of any artificial preservatives, coloring or sweeteners. What you’ll get is 100 billion CFUs per serving provided by three main probiotic strains: Bifidobacterium, Streptococcus and Lactobacillus—all geared toward boosting your digestive system.

What we love:

• Free of any animal products and completely vegan
• 100 billion CFUs per serving for a powerful probiotic boost
• Contains key GI-supporting probiotic strains

What to consider:

• Prebiotic sold separately
• $46 for a 30-day supply

Best Probiotic Gummies: Future Kind Probiotic Gummies

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Key features and specs:

• Strains: Bacillus coagulans, Bacillus subtilis DE111, Bifidobacterium lactis, Bifidobacterium longum, Bifidobacterium breve, Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus casei, Lactobacillus salivarius and Lactobacillus plantarum
• CFUs: 30 billion
• Storage: Refrigeration preferred for quality preservation
• Cost: $30/30 pills

Why I picked it:

Everyone needs a good balance of microbes for a healthy immune system, and Future Kind’s Vegan Probiotic relies on 10 live strands to support your immune system. It offers 30 billion CFUs with every daily veggie capsule. Future Kind has designed this probiotic supplement to stay as potent as possible, and it’s recommended that you pop it in the fridge to maintain that potency. They even take it one step further and use third party testing to ensure effectiveness.

What we love:

• Made in FDA regulated facility
• Third-party tested
• 30 billion CFU with every once daily serving

What to consider:

• Pricey

Best Probiotic Alternative: Legion Athletics Balance Gut Support

SI Showcase + Legion

Key features and specs:

• Strains: N/A
• CFUs: N/A
• Storage: No refrigeration necessary
• Cost: $49.99/150 capsules

Why I picked it:

When it comes to probiotic substitutes, many people turn to greens powders. Legion Athletics Balance is our pick for the best probiotic alternative because it doesn’t require any mixing; instead it provides you with enzymes and plant extracts to help digestion in capsule form. 

Often, people taking a probiotic are looking for relief from stomach issues or to improve the health of their digestive tract (23). Balance is formulated to aid in digestion and reduce intestinal inflammation. This supplement includes berberine, which is found in plants. Health experts say berberine may help increase the good bacteria in our gut and reduce harmful bacteria (24). Balance also includes artichoke leaf extract, a popular herbal remedy that studies show may help liver function and bowel and digestive issues, but more research is needed (25).

What we love:

• Money-back guarantee
• Third-party tested for purity
• May help with digestion of fatty acids and protein

What to consider:

• Five pills per serving may be too much to swallow for some users

What Is a Probiotic?

Probiotics are daily supplements that aid in gut health, digestion and in some cases, may alleviate abdominal pain and bloating. Probiotics are comprised of good bacteria (which we all have in our bodies) and sometimes yeasts. Although you may be put off by the word "bacteria," it's important to remember that good bacteria are essential to healthy digestion, and the gut must be balanced with certain bacteria. In some cases, this balance may support immunity. The most common types of bacteria found in probiotic supplements are Lactobacillus and Bifidobacterium. A probiotic supplement can come in the form of a capsule, liquid or powder, and is typically taken once daily. They're also naturally found in dairy or fermented foods like yogurt, kombucha and sauerkraut (26). 

Health Benefits of Taking a Probiotic

"Taking a probiotic may have health benefits, such as improved digestion, enhanced nutrient absorption, a strengthened immune system and potential relief from conditions like diarrhea, constipation and symptoms of IBS (27)," says Dasgupta.

SaVanna Shoemaker, RDN adds, "Instead of bad bacteria setting up shop in your gut, probiotics help balance the good bacteria to help your GI tract operate efficiently." 

Additionally, probiotics may support more than just gut health and the prevention of digestive symptoms. Your gut microbiome plays a key role in the regulation of several different vital processes. High-quality probiotics may also help with:

• Immune support: Gut health is one of the key regulators of immune function, and the gut is considered one of the major sites of the body’s immune system (28)(29).
• Brain function: Via the gut-brain axis, your gut microbiome can have a direct impact on brain function and mood (30).
• Appetite and blood sugar: Bacteria in the gut may also influence your appetite hormones and how well your body is able to process the sugar in food to manage your blood glucose levels (31).
• Skin health: Finally, probiotic supplements may also help reduce skin issues like acne, dryness or rashes (32).

Who Could Benefit from a Probiotic

• Those experiencing gastric issues
• Users wanting to improve their gut health
• There are many benefits of probiotics for women specifically especially when it comes to vaginal health
• People experiencing urinary, skin and allergy problems
• Those getting off an antibiotic

Related Post: The Best Probiotics for Women's Gut Health

Who Might Benefit Less from a Probiotic

• Those not experiencing any GI tract problems
• Users with nutrient-dense, well balanced diets

What Are CFUs?

CFU is an abbreviation for "colony-forming units," which is indicative of the amount of live probiotics per serving. Although it might seem counterintuitive, a higher CFU count doesn't necessarily mean a better-quality probiotic supplement. What really makes a difference is the type of strains included in the probiotic.

When looking at specific ingredients in a probiotic, look for a mix of many different strains as possible, as well as a supplement that includes prebiotics to feed the live cultures. Also look for a supplement that will give you at least 25 billion CFUs, Wenig says.

Common Probiotic Strains

Each probiotic is a microorganism that lives within your gut. Although there are more than 500 different types of probiotic species, the seven core genera of microbial organisms most often used in probiotic products are geared toward different health benefits such as strengthening your GI tract (2)(33). Here are some examples of the most common probiotics:

• Lactobacillus acidophilus: This strain contains antimicrobial properties, and is commonly used for the treatment of urinary tract infections and GI issues like diarrhea (34)(35).
• Lactobacillus paracasei: This strain can help with GI issues like diarrhea and constipation, and has antibacterial properties (36)(37).
• Lactobacillus plantarum: Studies show that this probiotic strain is beneficial for regulating bowel function and helps to protect the intestinal tract against harmful bacteria (18).
• Lactobacillus rhamnosus (LGG): This strain is known for its immune-boosting effects. Some studies have shown that it can secrete antimicrobials to protect against harmful bacteria, help prevent diarrhea and ease gastrointestinal issues associated with inflammatory bowel diseases (IBD) (38).
• Bifidobacterium lactis: This is a powerful strain that assists the gut with absorbing nutrients while fighting off bad bacteria (39).
• Bifidobacterium longum (Bifantis): This strain has been studied for its anti-inflammatory and cognitive function properties. It can also help alleviate gastric distress (40)(41)(36).
• Bifidobacterium animalis (Bifidus regularis): This strain promotes a healthy metabolism and regulates your intestinal tract (16).

Food Sources of Probiotics

Before probiotic supplements, fermented foods were the only major source of probiotics in the diet (42). Most cultures have at least one fermented, probiotic-rich traditional food that was historically a part of their diet.

Chris Mohr, RD and PhD, adds, "It’s generally recommended to add at least one serving of a fermented food to your diet, daily, along with fiber rich foods, which act as prebiotics to feed the probiotics and help maintain a healthy balance of bacteria."

There are many probiotic-rich foods that may benefit your body more than a probiotic supplement alone, since they contain many other important nutrients. Some of the best food sources of probiotics are:

• Kimchi: Spicy fermented cabbage; a major part of Korean cuisine
• Sauerkraut: Fermented cabbage hailing from Germany
• Fermented pickles: Traditionally-made pickles using fermentation rather than a vinegar brine
• Yogurt: Cultured milk containing live probiotics
• Cottage cheese: Cultured milk containing live probiotics
• Kombucha: Fermented tea that’s often sweetened with fruit
• Kefir: Milk (or water and fruit) that's fermented using kefir grains or colonies of beneficial yeast and bacteria

Adjustment Periods and Side Effects

How soon you see changes depends on why you are taking the probiotic. If you are taking a probiotic supplement just to maintain your current health, you may not notice any changes, but that doesn’t mean the probiotic isn’t doing anything.

Because probiotics are considered a dietary supplement, their side effects are usually minimal (2). You may feel slight stomach discomfort unless you are immunocompromised or very sick. According to Greenwood, probiotics are “low risk, with potential high yield, and for some people, they can help quite a bit."

Related Post: 5 Probiotic Side Effects You Should Watch Out For

When to See a Doctor

"It's best to speak with a doctor or healthcare professional if you experience persistent or severe gastrointestinal symptoms such as chronic diarrhea, bloody stools, unexplained weight loss or intense abdominal pain," says Dasgupta. "Before starting a new probiotic, speak with your doctor or a healthcare provider, especially if you have underlying health conditions or are immunocompromised to ensure it's safe and suitable for your specific needs."

When to Avoid Probiotics

Probiotics are generally safe for most people to take. However, because they may boost the immune system, you should speak to your doctor before you start taking a probiotic if you’re on immunosuppressant drugs or if you have a condition related to immune system overactivity (like an autoimmune disorder).

Additionally, for those with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), probiotics can cause unwanted side effects or exacerbate symptoms, Wenig says.

How to Choose the Best Probiotic for You

Choosing high-quality probiotic supplements can be tough since there are so many different types available on the market. To start, we recommend figuring out what, if any, issue you'd like a probiotic to help with; for example, do you suffer from constant bloating and gas? Are you looking to alleviate constipation or diarrhea? Or maybe you simply want a probiotic supplement to provide some additional support when it comes to your gut health. 

Whatever the reason, there's likely a probiotic designed with your needs and symptom relief in mind. For example, if you want to manage constipation, you might look for a probiotic that features a Lactobacillus acidophilus strain.  

Here are a few other factors to consider when choosing a probiotic:

CFU count

CFU stands for colony forming units—a sum of how many probiotics per serving you can expect in a daily dose. Some users may need a higher CFU probiotic supplement than others. Check in with your health care provider on what number you should start with.

Form

Whether you prefer a single capsule, pill, gummy or even probiotic-infused drink, knowing which form of probiotic works best for you is helpful to stay on top of daily use.

Strains

There are a variety of strains available and actively studied for their gut-enhancing benefits. Since some cater to more holistic benefits than just immune health, make sure to research each supplement's main ingredients and the symptoms they help manage.

You should also look for products with a variety strains. Theoretically, taking an isolated probiotic only works in the short term since you run the risk of overpopulating the gut with a specific strain or a few specific strains of good bacteria, when in reality you need a mix, Wenig says.

Health goals

Some users are looking to get digestive support, and others are looking to ward off GI discomfort. Look into which probiotics, prebiotics and postbiotics can help with relief, and keep an eye out for those that avoid including common allergens in their ingredients.

Price

Budget is always top of mind when making any purchase, and supplements are no different. Many of these brands have the option to purchase as a subscription to help save money. 

Methodology: How We Chose the Best Probiotics

Each probiotic we review is put through our probiotic scoring methodology, which grades the product on seven primary categories:

• Form: We consider how easy it is to consume the probiotic based on its form—capsule, tablet, powder, gummy or chewable. We also consider whether or not the probiotic has an enteric coating designed to protect the probiotics as they journey to the colon.
• Cultures included: Different probiotic strains offer different benefits and are backed by various levels of research. We look for the probiotic strains that have been extensively studied in clinical trials, demonstrating their effectiveness for specific health conditions.
• Whether cultures are alive: For probiotics to be effective, these microorganisms must be alive and active when consumed and when they reach the colon. We give the highest marks to products that contain and deliver viable microorganisms.
• Number of colony forming units (CFUs): CFUs represent the number of live microorganisms, typically bacteria, present in a probiotic supplement at the end of its shelf life. We look for probiotics that provide at least 20 billion or more CFUs.
• Inclusion of prebiotics: Encapsulating probiotics with a food source can help protect the beneficial bacteria from harsh stomach acids and bile, increasing their chances of survival as they pass through the digestive system and reaching the intestines where they are needed (37). As such, products with prebiotics earn the full score in this category.
• Exclusion of proprietary blends: We look for products that provide clear information about the specific strains of probiotics contained in the formulation. Proprietary blends often do not disclose the specific strains or their respective concentrations used in the product, and so products without transparent labeling don’t earn any points in this category.
• Third-party certifications: Third-party testing for purity and potency is rewarded in a probiotic's score. Specifically, we look for certifications from NSF, USP, Labdoor and Informed Choice. The most important certification for probiotic supplements is Informed Choice Informed Sport. This certification is critical for athletes who might get drug tested for their sport.

We also received input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science.

Learn more about our supplement and wellness product review process and our probiotic scoring methodology.

Probiotic Supplements FAQs

What is the best probiotic for bloating and gas?

The best probiotic strains for bloating are Bifidobacterium infantis or other Bifidobacterium strains, which help mitigate intestinal inflammation (43).

What's the difference between a prebiotic and a probiotic?

Probiotics are supplements that contain live bacteria strains and yeast aimed at improving the microflora (bacteria) in your body to maintain gut health. Prebiotics are basically high-fiber foods that fuel the microflora in our bodies. These are often thought of as fertilizer for probiotics, just like fertilizer can feed plants.

What is the best time of day to take probiotics?

The answer to this question isn't cut and dry because recommendations vary from probiotic to probiotic. For example, some directions recommend consuming a probiotic on an empty stomach, while others say you should take the supplement with food. 

Then there are individual bacterial strains to consider. Some, such as Lactobacillus and Bifidobacterium, have a higher survivability rate when taken before a meal. In fact, one study reports that probiotics consumed 30 minutes post meal survived in lower numbers than supplements taken before eating (44). For optimal results, you should focus on consistency in taking your probiotics and following the directions on the packaging over time of day.

How long does it take for a probiotic to work?

It depends. First, ensure you're taking the right kind of probiotic for your specific needs; for example, are you looking for relief from diarrhea or bloating? Certain strains (Lactobacillus and Bifidobacterium) are good at helping with specific issues and conditions (2). Depending on what issues you're targeting, how you follow the instructions on the probiotic packaging, the frequency with which you take your probiotic and the quality of the probiotic, you could begin to feel results as early as one to two weeks in, but don't get discouraged if you don't immediately feel a difference; for some, it can take four to eight weeks. 

The Takeaway

“Our gut doesn’t work in isolation,” says Williamson. When combined with a balanced diet and exercise, probiotics can improve your overall health and wellness. Picking the best probiotic for gut health is not just about the brand; it's selecting the right strain and CFU count. You may need to check with your doctor before starting a probiotic regimen. “I think we are just dipping our toes into the world of probiotics [and we are] finding more out about it all of the time...there is a lot of potential [in probiotics],” says Williamson.

Prices are accurate and items in stock at time of publishing.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

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Expert Panel

Chris Mohr, RD and PhD

Chris Mohr is a registered dietitian who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

Eddie Jo, PhD

Dr. Eddie Jo is a Professor of Exercise Physiology and Director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake, and technologies for the optimization of human health and performance, energy metabolism, body composition, and endocrine function. He has over 8 years of experience as Expert Witness: exercise-related personal injury.

Tim Ziegenfuss, PhD, CSCS, FISSN

Tim Ziegenfuss, PhD, CSCS, FISSN, is a standout in the world of sports nutrition and exercise science, bolstered by graduate degrees from Purdue University and Kent State University. Beyond academia, he serves as a Past President and Fellow of The International Society of Sports Nutrition. As CEO of The Center for Applied Health Sciences, his focus is overseeing innovative research with real-world impact and guiding product ideation and creation for major retailers all around the world.

Jenevieve Roper, Ph.D, CSCS.

Dr. Jen Roper is an Associate Professor of Health and Human Sciences at Loyola Marymount University. She received her PhD in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She currently teaches a wide variety of courses, including Nutrition, Kinesiology and Scientific Principles of Strength & Conditioning.

Raj Dasgupta, MD, FACP, FCCP, FAASM

Dr. Raj is a quadruple board-certified physician by the American Board of Internal Medicine, specializing in internal medicine, pulmonology, critical care and sleep medicine. He is also an active clinical researcher with more than 20 years of experience teaching around the world.

Rob Wildman, PhD, RD, LD, CISSN, FISSN

Rob received his PhD from The Ohio State University, earned his MS from Florida State University and his BS from the University of Pittsburgh. He is a registered and licensed dietitian.He is currently Principal at Demeter Consultants, a food and dietary supplement consulting agency, and is working with several brands, including Sports Illustrated Showcase. He is the creator of TheNutritionDr.com and the founder of the International Protein Board (iPB), the global authority in Protein Matters. 

Additional contributors:

• Nicole Loew PhD, RN
• SaVanna Shoemaker, MS, RDN, LD
• Sarah Wenig, RDN
• Kristen Williamson, RD, LDN, CPT

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