Probiotics are living microorganisms found in fermented foods and dietary supplements. They may restore the natural balance of bacteria in the gut after illness or after taking antibiotics.
They may also help with irritable bowel syndrome (IBS), depression and anxiety, and allergies. It’s important to follow the label directions for the product you choose.
Trillions of microorganisms called bacteria make up the gut microbiota, a crucial part of your digestive tract that supports many aspects of your probiotic supplements health. The good bacteria in your gut help protect against infections, reduce inflammation, and assist with digestion.
During illness, like the common cold or stomach flu, pathogenic bacteria can outnumber healthy bacteria and disrupt your gut flora. Probiotics replenish the gut flora with healthy bacteria, helping to restore the balance and support your immune system.
One study found that taking probiotic supplements can lower your risk of upper respiratory infections. Another recent study suggests that probiotics may help reduce the length of your cold symptoms.
Probiotics can also help prevent antibiotic-associated diarrhea by restocking the good bacteria in your digestive tract. One study even suggests that probiotics might lower your risk of developing mood disorders, such as depression.
When it comes to choosing a probiotic, look for the CFU (colony forming units) on the label. Most probiotics are sold in a dry powder form that needs to be mixed with water or juice. They are typically marketed for specific conditions, such as irritable bowel syndrome, and for demographic audiences, such as women or children. The CFU on the label indicates how many billions of live bacteria are contained in a serving. The number of live microorganisms can vary by the product, though.
The intestinal tract is home to many types of bacteria, which form the gut microbiome. Having a diverse microbiome is associated with healthy aging and a wide range of health benefits. But over time, these bacteria may become imbalanced, causing inflammation and other health issues. Probiotics have been shown to support a healthy balance of these bacteria, which can help reduce inflammation.
For example, probiotic bacteria can produce substances that lower the pH of the gut, making it less welcoming to harmful bacteria. They also aid in reinforcing the gut barrier to keep toxins from passing into the bloodstream. In addition, probiotic bacteria have been shown to reduce inflammation and oxidative stress.
When choosing a probiotic supplement, look for one that lists the number of colony-forming units (CFU) on the label. This measurement indicates how many live probiotics are in the product at the time of purchase. It is important to note that CFU counts decrease over the life of the product.
Alternatively, you can get your probiotics through fermented foods like yogurt, kefir, sauerkraut and kimchi. Probiotic supplements are also available as oral capsules and as topical applications that can be applied to the skin or mucous membranes in your nose and genitals. Regardless of what you choose, it is important to take your probiotics as directed so that the live bacteria reach your digestive tract and provide their benefits.
The bacteria in your gut produce neurotransmitters that help improve mood and support focus, memory, and a healthy sleep cycle. Stress is known to disturb your gut bacteria and may reduce the amount of these important brain chemicals. Probiotics can repopulate the gut microbiome and bolster your body’s natural supply of these mood-enhancing neurotransmitters.
A study published in 2020 found that supplementation with the probiotic Bifidobacterium longum NCC3001 significantly reduced depression symptoms in people with irritable bowel syndrome. In this double-blind, placebo-controlled trial, participants were given the probiotic in capsule form or a maltose powder with no probiotic. The placebo was indistinguishable from the active substance in color, size, shape, packaging, and smell.
Over the course of eight weeks, those who took the probiotic reported lower scores on the HAM-D scale than did those who took the placebo. The researchers also compared the microbial diversity in the gut and the putamen of the subjects before and after supplementation. They found that the probiotic increased specific taxa while maintaining microbial diversity and decreasing neuroinflammation in the gut.
In another study, a multi-strain probiotic supplement was administered to 71 depressed volunteers for 28 days. This trial was designed to determine whether the supplement reduced emotional processing and cognitive impairments in the depressed population. The probiotic group showed a reduction in the tendency to process negative emotions more strongly than positive ones and exhibited less attentional vigilance when presented with neutral or positive facial expressions. It did not, however, affect arousal or the concentrations of salivary cortisol or C-reactive protein.
Probiotics can help your digestion by increasing the number of good bacteria that live in your colon. This makes it easier to digest food and absorb nutrients.
They can also help relieve diarrhea caused by antibiotics or Clostridium difficile, by replacing the good bacteria that may have been killed. They can also improve irritable bowel syndrome and other digestive disorders, including Crohn’s disease, ulcerative colitis and pouchitis.
Some studies suggest that probiotics can help you lose weight by lowering your cholesterol and blood glucose levels. However, more research is needed. Other research suggests that certain probiotics, particularly Lactobacillus rhamnosus and Bifidobacterium lactis, can aid in weight loss by decreasing the amount of fat you store in your belly.
Other research suggests that probiotics can prevent dental plaque, which contains certain bacteria (especially streptococci) that can cause tooth decay. By lowering the pH of your mouth, probiotics can make it less favorable for these harmful bacteria to survive of health.
You can find a wide variety of probiotic supplements, from tablets and powders to yogurts, milks and juices. You can also get them from your physician or a health food store. Generally speaking, most healthy people can take probiotics without a problem. However, there is a small risk of adverse reactions for those with weak immune systems, such as patients receiving immunosuppressive medications or infants born prematurely.
