5 Probiotic Side Effects You Should Watch Out For
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Probiotics are live microorganisms that are proposed to have a number of health benefits when consumed or topically applied to the body. These beneficial bacteria are often seen as a cure-all for a slew of digestive issues. They’re generally safe to use for most people, though it's best to seek guidance from a doctor or dietitian when taking them. While there’s extensive research to back up their effectiveness, there are certain situations in which taking probiotics may result in some undesirable side effects.
It’s true, you can in fact have too much healthy bacteria in your gut! By misusing or taking too many probiotics you may even end up exacerbating some of the digestive symptoms you are trying to resolve. In this article, we’ll provide you with an in-depth review of the top five potential side effects of probiotics, including how to safely take them, who shouldn’t take them and some of our favorite probiotic products.
Disclaimer: You should consult with your health care provider before starting probiotic supplements, especially if you are immunocompromised, are pregnant or trying to conceive, had a recent illness or surgery, are currently taking antibiotics or have been told to monitor your vitamin K intake. Do not use probiotics to delay seeking medical advice or care.
What Are Probiotics?
Probiotics is a general term for a number of live bacteria and yeasts that provide health benefits when consumed.
Our bodies naturally have microorganisms throughout the digestive tract that serve a number of functions throughout the body. At times these microorganisms may become compromised, in which case supplementing with probiotics can help restore healthy bacteria in the gut microbiome.
They can also be found in a number of food sources including kefir, kimchi, kombucha and sauerkraut.
Benefits of Probiotics
For many people, regularly supplementing with probiotics may provide a number of potential benefits. The health benefits with research to back them include:
May enhance immune function
Considering that 70 to 80 percent of our immune cells are found in our guts, maintaining a healthy GI tract is super important for supporting the immune system. While this can be done by eating a wide range of nutritious foods high in fiber, probiotics have also been shown to help boost your immunity.
While data in this area is still developing, what we know is that probiotics can interact with—and stimulate—intestinal immune cells to modulate specific immune functions and immune homeostasis.
Furthermore, probiotics are thought to stimulate T-cells, important infection-fighting cells that ward off potentially harmful pathogens throughout the body, including in the gut.
Help balance healthy bacteria
We all have billions of naturally occurring bacteria in our guts that serve countless functions from aiding in digestion to warding off infection. These bacteria can become compromised due to a number of factors such as antibiotic use and poor diet, leaving you potentially susceptible to infection or digestive issues.
A recent 2021 study found that probiotics—in addition to a well-balanced diet—may help restore beneficial bacteria and inhibit the growth of pathogenic bacteria (bad bacteria) in the intestine, ultimately enhancing your immune system.
Improving the balance of healthy bacteria in your gut microbiome can go a long way towards reducing your risk of allergies, obesity, digestive issues and even some mental health problems.
Can help address digestive issues
We all experience an upset stomach on occasion, but recurring digestive issues can be frustrating and often require additional medical attention.
Among the many treatment options for GI issues, probiotics remain one of the top choices due to their wide availability and relatively low cost.
This is with good reason, as research has shown that certain strains of probiotics can help prevent and treat digestive ailments such as diarrhea, constipation, IBD (inflammatory bowel disease) and IBS (irritable bowel syndrome).
Related Post: The Best Probiotic Drinks, According to a Dietician
Potential Side Effects of Probiotics
Although supplementing with probiotics has been associated with a slew of health benefits, some people may experience side effects when taking them. Here are the most common side effects to look out for.
Digestive issues
Although most people tolerate probiotics quite well, some of the more commonly reported short term side effects are minor gas and bloating. Some users may experience mild constipation and thirst, especially when taking yeast-based probiotics. While the reasoning behind these side effects is not fully clear, limited research suggests it may be simply related to changes in your gut bacteria.
The best way to avoid these symptoms is to start with a low dose, taken every other day, and gradually increase until you reach the full dose. This should allow your body some time to adjust to the new bacteria in your gut.
Allergy symptoms
Those who suffer from certain allergies or food intolerances should be careful when taking probiotics as they may contain ingredients that can cause an allergic reaction. The most common allergens they may contain include eggs, dairy, soy or gluten, so be sure to check the label before supplementing.
Considering that many probiotics are dairy-derived (think lactobacillus), they may contain small amounts of lactose. While this may not be a problem for those with mild lactose intolerance, those with more severe cases may experience digestive issues.
Some probiotic products also supply prebiotics, or certain types of fibers that probiotics feed on. While these can be beneficial, some people are quite sensitive to these fibers which may result in excessive gas or bloating.
Skin problems
Considering that probiotics may contain certain allergens, in some rare cases probiotics may cause skin irritation or itchiness which are typically resolved by simply ceasing supplementation. Interestingly enough, probiotics also come in topical form for addressing certain inflammatory skin diseases such as acne, rosacea and psoriasis. That said, some people with sensitive skin may not react well to these treatments.
Should you experience any breakouts or rashes when using either oral or topical probiotics you’ll want to stop supplementation right away and consult a dermatologist for additional guidance.
Increased risk of infection
While rather uncommon, probiotics have been reported to put certain immunocompromised people at an increased risk of systemic infection. This is because probiotics contain various bacteria that, while beneficial for most people, may register as pathogenic in some populations, causing an immune response. That being said, these cases are exceedingly rare, with most people tolerating probiotic supplementation just fine.
If you have an immune disorder, or are recovering from a serious illness, it’s best to check with your healthcare provider before taking a probiotic to prevent risk of infection.
Small intestine bacterial overgrowth (SIBO)
SIBO is a condition characterized by an overgrowth of bacteria in your small intestine resulting in GI symptoms such as diarrhea, loss of appetite, nausea, bloating and abdominal pain. This can be caused by a number of factors, one of them being the inappropriate use of probiotics.
Although probiotics are often used to treat SIBO, they contain large amounts of various microbes, posing a risk for the overpopulation of bacteria in your gut. Therefore, it’s always best to start with a lower dose to gauge your tolerance, and gradually work your way up.
If you are taking a probiotic and experience any of the above noted issues stop taking them immediately and promptly seek medical advice.
Who Shouldn’t Take Probiotics
While probiotics are generally safe for most people, there are some populations that should steer clear of taking them for various reasons. These include people who have recently had some kind of GI surgery, those who are critically ill and individuals with an immune disorder.
These populations are at a much higher risk of experiencing side effects, so it’s best to play it safe and avoid probiotics altogether, though they may still be able to consume foods that contain probiotics such as yogurt, miso and sourdough bread.
Contrary to what many people may think, probiotics are typically safe for pregnant and nursing mothers as the microorganisms don’t enter systemic circulation, though you should check with your healthcare provider before taking them while pregnant or breastfeeding.
How To Take Probiotics Safely
For most people, probiotics can be safely supplemented without any side effects. Here are the top methods to reduce your risk of experiencing side effects:
- Start with a low CFU (colony forming unit) dose
- Use a broad spectrum probiotic that includes several bacteria
- Purchase them from a reputable brand
- Take them shortly before a meal
- Start by taking them every other day and gradually increase to daily
Positive Side Effects Over Time
Now that we’ve covered the potential negative side effects of probiotics, it’s important to also talk about the positive ones.
The most notable reported positive side effects include:
- Preventing yeast infections
- Preventing urinary tract infections
- Improvement in skin conditions such as eczema
- Better tolerance to lactose
- Help better absorb food
While these positive side effects may be experienced by various users, there’s limited research to support them, thus these shouldn’t be your primary focus when taking probiotics.
Our Favorite Probiotics
There are literally thousands of probiotics on the market but not all of them are created equal. Here are some of our favorite probiotics that have been thoroughly vetted by our review team.
Ritual Synbiotics+
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Ritual
This unique three-in-one product provides prebiotics, the fuel source that probiotics feed on, postbiotics, which are bioactive compounds typically produced by probiotics, as well as 11 billion CFUs of probiotics. These are best probiotic for men or probiotic for women looking for an all-in-one gut-boosting product that provides all of the standard probiotic benefits, plus some.
Related Post: Ritual Synbiotic+ Review
Transparent Labs Probiotics
Transparent Labs
While some products include proprietary blends of probiotics, Transparent Labs prides itself on supplying a probiotic with a fully disclosed ingredient panel, meaning that the types and amounts of probiotics are clearly listed. Supplying a blend of 10 different types of probiotics, this product makes a great choice for those in search of a high-dose, broad spectrum probiotic for restoring good bacteria in the gut.
Swolverine Probiotix
Swolverine
More does not always mean better, especially in the case of probiotics. Swolverine Probiotix supplies a 5.75 billion CFU blend of seven common probiotic strains. While not as high as some options on the market, this product provides a responsible dose at a reasonable price point. This makes it a great pick for those looking to try a probiotic for the first who are trying to avoid side effects.
Check out our in-depth Swolverine Probiotix review for more information.
Probiotic Side Effects FAQ
When should you take probiotics?
While there’s no steadfast rule on when you should take probiotics, many professionals recommend taking them before or with a meal. This is also a good way to help minimize any potential side effects.
Are there alternatives to probiotics?
Probiotics are not for everyone, especially if you happen to suffer from side effects. Thankfully, there are a number of other ways to introduce healthy bacteria into your gut through your diet. The most common probiotic-containing foods include yogurt, kefir, kombucha, sauerkraut and kimchi. Regularly including these in your diet is a great way to get your daily dose of probiotics.
What are the signs that probiotics are working?
Probiotics take some time to start working, usually one to two weeks for most people. Some common signs that your probiotics are working range from improved digestion and energy levels, to improved mood and clearer skin. Each person will differ in their response to probiotic supplementation.
Is it okay to take probiotics every day?
Most probiotic products are safe to take on a daily basis, although higher dose products may not need to be taken every day. Be sure to read the instructions of the product you are using to ensure proper dosing. When starting out, you may want to alternate dosing to every other day to avoid potential side effects.
Final Thoughts: Are Probiotics Right for You?
Probiotics are specific types of microorganisms that can have health benefits when regularly supplemented or consumed via fermented foods. While they are generally well-tolerated by most people, some may experience side effects such as digestive issues, allergy symptoms, skin problems, increased infection risk and SIBO. To best avoid these side effects, start off slowly with a low dose and gradually increase until you’ve reached the recommended dose. Should you experience any of the above noted symptoms, stop taking them immediately and consult a healthcare provider. There are some populations that should steer clear of probiotics altogether including those who are immunocompromised, seriously ill or recovering from a major gastrointestinal surgery. All in all, probiotic use is a science-backed method for improving your digestive health, with a relatively low risk of experiencing side effects.
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