How to Choose the Best Probiotic for Your Health, According to a Pharmacist

Nov 06, 2024

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Probiotics are live microorganisms that can offer a range of health benefits. Commonly found in fermented foods like yogurt, kefir, and blue cheese, they are also available as dietary supplements.

As more people turn to probiotics for everything from improving gut health to preventing infections, the market for these supplements continues to grow. And there's no shortage of tips for choosing probiotic supplements, often shared by popular sources and on social media. However, the best product for you will depend on your specific condition, probiotic strain, manufacturing concerns like shelf life (how long the product is stable), and more.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements like prescription medications. This means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.

Probiotics can support many health goals, from improving gut health to managing conditions like anxiety, eczema, and high cholesterol. The effectiveness of specific probiotic strains may vary depending on the condition you're targeting. So, matching the correct strain with your health needs is essential.

Clinical trials studying probiotics for specific conditions include the following:

By understanding the specific benefits of different probiotic strains, you can make a better-informed decision that aligns with your health goals. This may improve your well-being and help prevent or manage conditions more effectively.

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Not all probiotics are created equal. While many can be effective for certain conditions, others may not have the same benefits.

Probiotic bacteria and yeasts are classified by their genus and species, which are typically listed in Latin. This classification system defines the specific strain of the probiotic, and each strain can have different effects on health.

Keep in mind that some products on the market contain several probiotic strains. For example, RenewLife Ultimate Flora Women's Care Probiotic contains multiple strains of Bifidobacterium and Lactobacillus.

Common probiotic strains you'll find in dietary supplements include the following.

It's essential to distinguish probiotics from prebiotics. Prebiotics are sugars that are used as energy sources for organisms in the gut. Products that contain both prebiotics and probiotics are known as synbiotics. These combinations may help probiotics live longer in the gastrointestinal tract.

Probiotic dosages are measured as colony-forming units (CFUs). On a product label, CFU tells you how many living cells are in a product.

On average, a probiotic dose contains 1 to 10 billion CFUs. Some probiotic doses contain 50 billion CFUs or more.

Remember that this doesn't necessarily mean the product is more effective. Depending on how a product has been stored or how old it is, the actual number of CFUs in a product may differ from what is listed on the label.

Probiotics are available in many different formulations, including the following:

Although there is not enough research to know which forms are most effective, foods containing probiotics offer additional nutrients and benefits for your health. Expiration dates and storage considerations may make some products preferable.

In addition, if you are lactose-intolerant, make sure you choose probiotic sources other than dairy products.

Because probiotics are live organisms, note the expiration date on your product to ensure its effectiveness when you take it.

A study of 33 expired probiotic supplements found that many were still viable (containing live organisms), but only five contained the labeled CFU after their expiration date.

The bottom line is that while taking an expired probiotic may not hurt you, it's also less likely to provide health benefits.

Storage guidelines can vary depending on how a particular probiotic product was manufactured. Always follow the manufacturer's storage directions for any dietary supplement you take.

Here are a few specific considerations to consider if you take probiotic supplements.

By following proper storage guidelines and considering factors like temperature, packaging, and expiration dates, you can ensure that your probiotics remain effective and safe.

Probiotics typically cost about $1 a day. However, prices can vary depending on the brand, the specific probiotic strain, the form (capsules, powders, liquids), and the number of servings in a bottle. Some high-potency or specialty formulas may cost more.

Because dietary supplements are unlikely to be covered by prescription or medical insurance, consumers are typically responsible for the full cost. Therefore, it's important to shop around for the product that fits both your health needs and your budget.

When choosing a probiotic supplement, make sure that the product's label includes the following:

By carefully reviewing your label for these critical details, you can ensure that you're selecting a high-quality probiotic supplement that meets your specific health needs and remains effective throughout the product's shelf life.

Limited data exist on the potential side effects of probiotics, but most research suggests that they are generally safe for most people. Common probiotic strains found in foods or naturally present in the gut are typically well-tolerated.

That said, probiotics may cause mild side effects in some individuals, including the following:

Premature babies, very sick people, and those with weakened immune systems are more likely to experience adverse reactions from probiotics. Though very rare, the use of probiotics in these populations may be associated with bacterial or fungal infections of the bloodstream.

When in doubt, ask your healthcare provider if probiotics are a good choice for you.

Also, keep In mind that probiotics should be separated from antibiotics by at least two hours to work effectively.

Probiotics are live microorganisms found in some foods and supplements that may improve health. Research shows they may help manage conditions like eczema, diarrhea, and IBS, though different strains work for different issues. Consult your healthcare provider to choose the right strain for you.

Follow storage guidelines. Some probiotics need refrigeration, while others are stable at room temperature. After expiration, probiotics may still be viable but less effective.

Side effects are usually mild, primarily affecting the digestive system. However, individuals with weakened immune systems, premature infants, or critically ill patients may be at higher risk for serious infections and should only use probiotics under close supervision of their healthcare provider.

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By Megan Nunn, PharmDNunn is a community pharmacist in Tennessee with 12 years of experience in medication counseling and immunization.