Is it possible that probiotics aren’t good for you?
So, should you be throwing away your expensive probiotics now and calling it a day?
Not so fast.
Probiotics are live bacteria, like the good bacteria already found in your gut. And lots of studies have shown that your gut bacteria plays an important role in your health.
Don’t get me wrong – keeping up with the latest research is important. But, it’s not always right.
ARE PROBIOTICS GOOD FOR YOU?
The short answer is – yes, but sometimes no.
Your body is unique to you, and because of that you have individual needs.
Probiotics help balance your microbiome. The specific species, strains and quantity depend on your body. It’s based on your bacterial composition, needs, and current health.
While probiotics can be good for you, you have to use the right one.
WHICH STRAIN IS BEST?
There are several different species of bacteria, all beneficial for different needs.
Here are a few well-known species and their most common strains:
Lactobacillus
This species lives mainly in the small intestine but is also found in the mouth and vagina. It produces lactase, the enzyme that helps breaks down lactose. It also produces lactic acid, creating a hostile environment for the bad bacteria. And it helps with mineral absorption.
L. acidopholus
This strain is found in the small intestine. It helps protect the integrity of the intestinal wall. Nutrient absorption and digestive health can improve with this strain. Also, it appears to help boost the immune system and improve vaginal health in women.
L. reuteri
This strain is also found in the small intestine and may help the digestive system and immune health. It’s also located in the mouth, helping to control bacteria. It may help prevent tooth decay as shown in this study.
Bifidobacterium
A species located in the large intestine (colon). It also produces lactic acid, which provides up to 70% of the energy of the cells lining the intestinal wall. This helps protect the gut.
It helps with the absorption of minerals and produces b complex vitamins and vitamin k. It’s the most common species found in food and supplements.
B. bifidum
This strain is mainly found in the large intestine, but can be found in the small intestine also. It helps balance bacteria and protect against harmful bacteria, fungi, and yeasts. It may benefit digestion, nutrient absorption, and relief from traveller’s diarrhea.
B. longum
A strain found in your digestive tract. It helps with break down and digestion of carbohydrates and neutralizes free radicals. It helps with detoxification by removing toxins from the gut. Also, it may help strengthen immunity.
B. infantis
This particular strain is mostly in babies and declines with age. It can still be found in adults and is an important part of your microbiome. It helps with digestion, decreases bloating, and helps with constipation.
While there are several other species, these two are the most well-known. Which strain is best for you depends on your current needs.
Buying a probiotic with a variety of strains may be doing your gut a disservice. This is because probiotics are antagonistic and will take each other out. You don’t want to pit the good bacteria against each other!
That doesn’t mean they can never be together, it just needs to be done in the right combination when needed.
HOW MANY BILLION LIVE ORGANISMS DO YOU NEED?
This is where quality over quantity means everything.
Look for probiotics that lists the CFU (colony-forming units) beside each strain. This indicates the quantity of living organisms per strain and that they’re protected. You also want a minimum of 1 billion CFU per strain.
WHAT TO LOOK FOR WHEN PURCHASING PROBIOTICS
When purchasing a probiotic, look for one with minimal strains (less is more!) and the CFU listed by each strain.
And do your research, understanding the process used by that brand.
Each strain needs to be separated for individual delivery. It should be validated for potency and efficacy and identified with it’s CFU.
And please, don’t go buy a cheap, shelf-stable probiotic. Invest in a good quality probiotic recommended by a nutritionist.
That’s how you use a probiotic to protect and improve your health.
Want to try a probiotic-rich recipe? These Kombucha Gummies are to die for!
