Should I Take Probiotic Supplements Daily?
iStock
The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader. Sports Illustrated editorial staff are not involved in the creation of this content. Learn more here.
Probiotics aren't a new addition to the supplement world, but they seem to be receiving more attention with each passing year. With the booming availability of probiotic pills, capsules, powder and gummies and the unending talk about gut health on social media, you may ask yourself, should I take probiotics supplements daily, too? In this article, you’ll learn the benefits and potential side effects of probiotics, whether you should take probiotics daily and how to find the best probiotics.
What Are Probiotics?
Before defining probiotics, it helps to understand why they’re crucial to health. Your body houses trillions of cells and bacteria that allow it to function normally. Interestingly, the human body has 10 times more bacteria than human cells, according to the National Human Genome Research Institute. Countless bacterial species live inside your gut right now, along with other “bugs” like viruses, archaea and fungi, which together comprise your gut microbiome.
While some bacteria do good for the body by helping ward off harmful cells, aid digestion and make vitamins, bad bacteria can threaten your health with disease. Here’s where probiotics come in. “Probiotics are supplements made from living microorganisms, such as bacteria, that can benefit our health. These bacteria are the same ones commonly found in fermented foods such as kimchi, sauerkraut and yogurt, ” says William Li, MD, scientist and best-selling author of “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.” Specific strains of bacteria on supplement labels are a telltale sign a supplement is a probiotic. Popular probiotic strains include Lactobacillus, Streptococcus, Saccharomyces, Bifidobacterium, Enterococcus, Bacillus and Escherichia.
Dr. Li explains why taking care of your gut health is critical to overall health and why probiotics may be beneficial. “The microbiome is an ecosystem of more than 39 trillion bacteria living in our lower gut, and these [probiotics] help to lower inflammation in our body, streamline our metabolism, maintain strong immune defenses, heal wounds and even control our mood.”
Benefits of Probiotics
Probiotics influence the gut microbiome by settling in or colonizing the intestinal tract. While their benefits continue to be researched, probiotics may limit the growth of disease-causing bacteria and improve gut function through various pathways still under study. “Probiotics have been shown to improve digestive health, immune function, metabolism and blood lipid levels. It's believed that many chronic diseases that are associated with imbalances of gut bacteria can be treated, in part, with probiotics. Some of these include inflammatory bowel disease, colitis and recurrent infections,” says Dr. Li.
Additionally, probiotics may be helpful for those with irritable bowel syndrome (IBS), a digestive disorder that affects 10 to 15 percent of American adults. People with IBS may carry a high amount of an inflammation-causing bacteria called Enterobacteriaceae and may also have low amounts of good bacteria. Supplementing with probiotics could help to restore a healthy balance. A 2014 study published in the American Journal of Gastroenterology found that probiotics were an effective treatment for participants with IBS, though the exact strains that were most beneficial remained unclear.
Probiotics can also be beneficial for reducing side effects of antibiotics. Antibiotic medications are widely prescribed and can interfere with your gut health, potentially leading to diarrhea. A 2017 review published in Antibiotics found using probiotics might lower the risk of antibiotic-associated diarrhea by 51 percent.
Some clinical trials have studied the impact of probiotics on body weight, but the results have been mixed. A 2017 review published in the International Journal of Obesity found several instances of studies where participants lost weight while taking probiotics, with the results suggesting that the beneficial effects were dependent on the strain.
The question of whether or not to take probiotics daily still stands. “This is a highly individual question, and there is no black and white answer. Some people may benefit from probiotics, while others may not need them. Finding out who needs them is an area of intensive research,” says Dr. Li.
Probiotics Side Effects
Generally, probiotics appear safe in healthy people, so there isn’t much discussion on their potential side effects. “People with weak immune systems should be cautious as probiotic supplements can actually cause an infection,” says Dr. Robert Loudon, a gastroenterologist with Gastro Health in Birmingham, Alabama. These immunocompromised groups Dr. Loudon refers to include people who are critically ill, HIV-infected, pregnant or going through chemotherapy, among others. According to a 2019 review published in Microorganisms, some adverse effects of probiotic use were brain fog and bacterial overgrowth in the intestines.
“It's important to note that contaminants in probiotics can potentially cause side effects, so look for high-quality products made by reputable manufacturers,” says Dr. Li. “If you have any allergic reactions, such as itching, rash, hives, swelling or trouble breathing, you should stop taking the probiotics and consult with your doctor.” Sticking to quality brands with identifiable bacterial strains is a good way to ensure you avoid these side effects.
Probiotic vs Prebiotic
Probiotics are alive and require a fuel source to grow and thrive. Sustaining a healthy gut takes a little collaboration between probiotics and prebiotics. Prebiotics are indigestible complex carbohydrates in foods including bananas, onions, soybeans, peas and beans. Probiotics feed on prebiotics for growth, survival and to deliver health benefits to the human body.
- Probiotic: Good bacteria living in the gut that help maintain good health.
- Prebiotic: Promote a healthy gut by fueling and feeding probiotics for growth and administering health benefits.
Probiotic brands continue to multiply on store shelves, making knowing what type to choose confusing. We’ve reviewed some of the best probiotics for women and men, considering types, features and amounts of bacterial strains to simplify the process for you.
Our Favorite Probiotics
For Women
Ritual Synbiotic+
Get 25% off your first month of Ritual! Code: SI25
Ritual
Offering a month’s worth of capsules, Ritual’s Synbiotic+ supplement makes a solid selection for those living vegan and gluten-free. The minty-tasting product has 11 billion CFUs (CFU stands for colony-forming units, a way to measure the amount of bacteria). The supplement formulation may improve gut health by providing two well-researched strains: Lactobacillus rhamnosus and Bifidobacterium animalis spp. Lactis. Uniquely, the formulation includes a gut-supporting trifecta from a prebiotic, probiotic and postbiotic. Postbiotics are remnants of probiotics that are no longer living but may contain proteins and peptides that could offer health benefits. The product has a delayed-release feature for complete gut health and support, so the healthy bacteria can be the most effective in making it to the colon and functioning optimally.
Transparent Labs Probiotic
Transparent Labs
Transparent Labs Probiotic is formulated with an ultra-potent combination of 10 bacterial strains, including several Lactobacillus strains. Because the most abundant strain of bacteria in the vagina is Lactobacillus, the product may support vaginal wellness. Delivering 100 billion CFUs in capsule form, taking this supplement may enhance healthy digestion, immune function support and nutrient absorption. Plus, it’s safe for vegan and gluten-free lifestyles.
For Men
Ritual Synbiotic+
Get 25% off your first month of Ritual! Code: SI25
Ritual
IBS affects 25 to 45 million Americans, and one in three people living with it are men. Symptoms can range from diarrhea or constipation to severe pain, impacting a man’s ability to function in everyday life. The pro-gut supplement is formulated to offer 11 billion CFUs and two major bacterial strains to help relieve the digestive discomfort brought on by conditions such as IBS. Ritual makes things convenient for users since they provide capsules requiring no refrigeration and a recurring subscription, so there’s no running out of product. The slow-release capsules help the prebiotics, probiotics and postbiotics work how they were designed. Prebiotics help fuel the probiotics to help keep them actively influencing your gut health.
Biotics 8
Biotics 8
All natural ingredients and 10 live, active strains are a few features of Biotics 8 probiotics. Picking the best probiotics for men may be driven by your health goals. If you’re working on a fitness program, Biotics 8 has a strain called Lactobacillus plantarum that may increase exercise performance; however, the study included greater amounts of the strain than Biotics 8. The supplement offers 20 billion CFUs in capsule form and includes many common strains like Lactobacillus rhamnosus and Saccharomyces boulardii strains, all formulated in a cGMP-certified facility.
FAQ about Probiotics
Can you tell if probiotics are working?
“The best way to know if you are benefitting is to feel the sensations in your gut. You can instantly recognize if your belly feels uncomfortable or better than before. The other result of probiotic benefit is better, smoother and easier bowel movements. Beyond that, individuals taking probiotics may feel their body is less inflamed, their mood may be improving and they may feel calmer,” answers Dr. Li.
Should I take probiotics in the morning or at night?
It depends on the probiotic brand. Some brands require two doses, so taking one in the morning and one at night could be best. For other brands, it may not matter when you take it, so it’s a personal choice. The best practice would be to follow the instructions on the product label.
How long does it take to improve gut health?
“Gut health can change rapidly. Eating certain foods like kiwi or drinking coffee has been shown to start changing the makeup of the gut microbiome as fast as within 24 hours. But repair of a damaged microbiome may take much longer, days to weeks. Gut health is a dynamic process, with many factors that influence it,” says Dr. Li.
Can you become dependent on probiotics?
“Probiotics are safe to take long term, and there has been no risk observed for dependency on them,” says Dr. Li.
Can I take vitamin D and probiotics together?
Yes, taking vitamin D and probiotics may have a favorable synergistic impact on your health. Probiotics may help your body absorb more vitamin D, an essential nutrient for immunity, bone health and overall health. A 2021 review published in Nutrients examined seven studies of the interplay of vitamin D and probiotics. While research in this area is emerging, the review found a more beneficial effect of taking vitamin D and probiotics together versus placebo and taking vitamin D and probiotics separately. It’s always best to consult a medical provider before adding more supplements to your wellness routine.
Final Thoughts
A large body of research has tested the daily use of probiotics in healthy individuals and individuals with diseases; however, more research is needed to solidify their benefits with everyday use. If you’re considering taking a probiotic supplement daily, the first step is to talk with your medical provider. While probiotics are generally safe for healthy adults and may benefit gut health, immunity and mood, they can harm people with compromised immune systems. For people who struggle with digestive diseases such as IBS or ulcerative colitis, probiotics could help relieve symptoms and reduce inflammation. That said, taking a daily probiotic supplement is individual, and your health, medical history and personal goals are a few factors to consider.
Prices are accurate and items in stock as of publish time.
