What You Should Know if You Buy Probiotics

New research seems to continually come out about probiotics and the health benefits of these “healthy bacteria.” Probiotics are commonly prescribed for yeast infections, digestive disorders, immune disorders, and for general health maintenance. However, researchers are still working to figure out which strains are most appropriate for which disease, how to improve the viability of the microorganisms and even how to effectively add them to foods. The fact remains that not all probiotics are created equal. If you buy probiotics there are certain things you need to know to ensure you are actually receiving health benefits from the supplement you are taking.

Specific Strains Matter
First of all, you want to be sure that your supplement contains human strains (not sourced from animals). Secondly, you’ll want to consider if the strains contained in your supplement are proven effective for the particular disease you are addressing. For what reason did you buy the probiotics? Are the strains in your supplement effective for that reason? For example, L. rhamnosus has proven effective for infant diarrhea, S. boulardii for C. difficile, VSL#3 for inflammatory bowel conditions, and so on. The list of strain options is fairly extensive so I recommend consulting a naturopathic doctor who can help you determine which strains are most appropriate for your condition. In fact, some strains are antagonistic to each other and some products may even contain strains that have not been tested. Do not purchase a probiotic supplement that does not list strains on the label.

Are you Getting the Right Amounts?
A good general rule of thumb is to check if your probiotics guarantee at least 10 billion cfu (colony forming units); however this will also depend on other factors, such as the strains of bacteria and the condition you are treating. For example, you may need much higher doses after antibiotic use or in the initial stages of an inflammatory bowel disease. The main point is that many of the supplements you buy in stores do not contain nearly enough cfu to be effective so it’s always important to check the label.

Viability
A good general rule of thumb here is to not buy a probiotic off the shelf, unless it specifically states that it is shelf-stable. The majority of probiotics require refridgeration – even before the bottle is opened – to remain active. Probiotics in liquids, such as milk and yogurt drinks typically do not remain alive for longer than a few weeks. Unfortunately, sometimes it’s difficult to find a manufacture date on products.

Not Just Probiotics
Many products claiming to have probiotics in them, especially yogurts and yogurt drinks, are also high in sugar or artificial sweeteners. Some products even have trans-fat. Stick with those that are sweetened naturally and do not contain bad fats. One ingredient that is beneficial when added to probiotics is prebiotics, such as FOS or inulin, which help provide the right environment for beneficial microorganisms to grow.

Powder or Capsules?
Theoretically, capsules seem to be the better choice since exposure to oxygen can affect the stability of probiotics. However, some research suggests that it may not make a significant difference. Children and those who have difficulty swallowing capsules may wish to opt for powder forms.

Is there a Best Time?
Generally, it is agreed that the best time to take probiotics is on a full stomach – so shortly after a meal. The reason being is that after a meal our stomachs become less acidic and bacterial strains have a greater chance of surviving this less acidic state for a greater period of time. Different strains have varying abilities to survive acidic environments so this reasoning may not hold true for all strains.

The bottom line is to seek the help of a qualified health practitioner who can help you pick out the best probiotic supplement for you, especially if you are suffering from a specific health concern. I encourage you to question and check, not only the probiotic supplement you may buy at the store, but also the probiotic supplement your doctor may prescribe. Does it pass the above criteria?

Do you take probiotics? Have you found benefit from taking them? Please share your story.

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