Probiotics

Potential Benefits of Probiotics for Health

These live nutrients are the foundation of our health. A healthy microbiome can prevent and treat diseases in the areas of digestive health, yeast infections, oral health, food allergies, and eczema.

To take advantage of these benefits, you may be interested in a quick solution by taking a probiotic supplement (more on when to take it - and potential risks - later). But first, know that probiotic supplements likely affect everyone differently. Indeed, the quality of research on how beneficial probiotics are depends on the disease being discussed.

Improving Digestive Health

Probiotics, whether in food or supplements, can help reduce diarrhea caused by things like antibiotic use, cancer therapy, and hospital infections. Strains of bacteria like Streptococcus and Lactobacillus may help, but doctors also use yeast strains like Saccharomyces boulardii to prevent diarrhea.

If dairy products cause excessive gas, you may have lactose intolerance, caused by a deficiency of the enzyme lactase. The good news is that probiotics seem to help with lactose digestion. Studies show that probiotics used to make yogurt (Lactobacillus delbrueckii and Streptococcus thermophilus) release lactase, which takes on the body's normal responsibility for digesting lactose.

If your gas is not related to lactose intolerance or periodic diarrhea for any of the above reasons, you may have a condition called irritable bowel syndrome (IBS). IBS is a diagnosis used for unexplained digestive symptoms that persist for at least three months, such as gas, bloating, abdominal pain, diarrhea, and constipation. Some studies show that probiotics may help alleviate IBS symptoms.

Do not confuse IBS with a more serious gastrointestinal condition called inflammatory bowel disease (IBD). IBD is an autoimmune disease classified by chronic inflammation.

Crohn's disease (CD), ulcerative colitis (UC), and indeterminate colitis (IC) are three types of IBD. Clinical trials show that probiotics may be a promising therapy for IC.

Additionally, if you are pregnant, here's some good news: one study showed that taking probiotic supplements (specifically Lactobacillus) during pregnancy may help reduce nausea, vomiting, and constipation.

Furthermore, probiotic supplements may help alleviate depression, as shown in a review of studies. Although the authors are not entirely sure why, one theory is that since probiotics can improve conditions like IBS, they, in turn, may help improve mental health.

Reducing Cancer Risk

A significant portion of research on the potential impact of probiotics on cancer and immunity has involved laboratory studies and animal studies of lactic acid bacteria (LAB), which can be found in dairy products and some supplements. In other words, the benefits here require much more study, especially in humans. In existing studies, this probiotic strain appears to reduce the activity of enzymes from other bacteria that produce cancer cells, potentially reducing the risk of liver, colon, and bladder cancer. Time will tell how this will affect human health.

Preventing Allergies and Digestive Disorders

Probiotics and prebiotics in general seem to affect the entire immune network in the body and generally have the greatest potential at an early age. For example, if a mother consumes probiotic-rich foods during pregnancy, she may reduce the risk of her child developing allergy symptoms such as skin rashes, nasal congestion, and tearing. Some strains may also reduce the frequency of chronic digestive disorders such as celiac disease, Crohn's disease, and ulcerative colitis.

Lower Risk of COVID-19

Taking probiotic supplements may reduce your chances of contracting COVID-19, as shown by various studies, although the studies were observational, so more rigorous studies are needed. For example, one study found a link between multivitamins, probiotics, vitamin D supplements, or omega-3 fatty acids and a lower likelihood of a positive virus test result.

Better Oral Health

Probiotics can benefit the digestive tract from start to finish, although more research is needed. The benefits can start in your mouth, where harmful bacteria, also known as plaque, can be reduced - as you may have guessed - by probiotics. In a randomized controlled trial, researchers divided 90 children aged 13 to 15 into three groups: one received a mouthwash disinfectant, another received a probiotic mouthwash, not swallowed, and the third received a placebo. The probiotic mouthwash contained Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium longum, and Saccharomyces boulardii. After two months, the group receiving the probiotic showed the greatest reduction in plaque volume and gingivitis risk.

Probiotics can also help prevent cavities, as plaque (the accumulation of certain bacteria, especially streptococci, on the tooth surface) is a cause of cavities. Probiotics help protect teeth by lowering the pH in the mouth and making the surrounding environment less favorable for these harmful bacteria. An environment with a lower pH (more acidic), full of certain beneficial bacteria, is protective in addition to good oral hygiene and avoiding sugar.

Reducing the Risk of Food Allergy

Probiotics can also help prevent food allergies, although more research is needed. One review suggested that probiotics may help prevent eczema (a risk factor for food allergies) in children if used by pregnant or nursing mothers or given to infants. However, it is important to note that childhood eczema does not always signal a food allergy and can be triggered by dry skin or seasonal allergies.

Dairy products contain many probiotics, but are also one of the major food allergens. This means that some of the products that help prevent this food allergy are prohibited for those who already have this problem. The good news is that if you have a food allergy, you can choose probiotic sources that are non-dairy or non-milk fermented products. Examples of non-dairy probiotics include kimchi, kombucha, sauerkraut, kefir (if made from non-dairy milk), and tempeh.

Improving Weight Loss Success

Another growing area of probiotic research is weight loss.

For example, one review suggested that reducing inflammation by improving gut bacteria could combat insulin resistance, a hallmark of type 2 diabetes, and fat accumulation.

Additionally, a systematic review and meta-analysis showed that using a probiotic supplement was associated with a reduction in body mass index (BMI), weight, and fat mass with a probiotic dose of at least 30 billion for over 12 weeks.

The authors stated that the amount, type, and duration of probiotics need further study, as these indicators were not consistent in each study. Probiotics and prebiotics showed a significant reduction, while synbiotics did not, likely due to a lack of studies, and the large differences between these studies negatively impacted the analysis. However, the authors concluded that these dietary tools are important in the treatment of obesity (more on how they differ later).

What Are the Best Food Sources of Probiotics?

Some products naturally contain healthy bacteria that support a healthy microbiome in part through a process called lactic acid fermentation. This occurs when bacteria convert sugar or other carbohydrates into lactic acid, which then increases the number of bacteria. Beer and sourdough bread are fermented, but these products do not contain live beneficial bacteria, called probiotics. Products containing probiotics include:

• Yogurt
• Kefir
• Fermented cheeses
• Kimchi
• Raw sauerkraut
• Tempeh
• Miso
• Kombucha
• Natto
• Lacto-fermented vegetables, such as pickles

Should You Take Probiotic Supplements?

In general, the body benefits most from probiotics obtained from food, which often also contain beneficial nutrients. However, probiotic supplements may be helpful for some people, including the groups mentioned above.

Probiotics can also benefit people taking antibiotics, as they can reduce unwanted symptoms such as diarrhea by replenishing beneficial bacteria killed by the antibiotic.

Almost all antibiotics can cause antibiotic-associated diarrhea, but especially:

Penicillins, such as amoxicillin and potassium clavulanate (Augmentin), piperacillin and tazobactam (Zosyn), as well as amoxicillin (Amoxil)

Cephalosporins, such as cephalexin (Keflex), cefazolin (Ancef)

Consult with your healthcare team before taking probiotics, especially if you are currently managing a health condition or taking medication.

Side Effects of Probiotic Supplements

Although probiotic supplements are generally safe, they can pose a health risk to some people. If you have a disease or condition that weakens the immune system and you are ill, the risk of infection may be higher when taking probiotics.

How to Choose a Probiotic Supplement

As for the best probiotic strain for human health, researchers have not determined it. Most studies have been conducted on bacterial strains Lactobacillus and Bifidobacterium and the yeast strain Saccharomyces boulardii. It is also possible that certain strains are better suited for certain conditions.

If you are using probiotics to treat a disease or ailment, a supplement containing a greater number of strains may be more effective.

When to Take Probiotic Supplements

Researchers are still determining the best time to take probiotics, and there are no universal recommendations on this.

Currently, based on past research, you may get the most benefit from probiotics if you take them 30 minutes before or during a meal. Also important: take them with food or a drink containing a certain amount of fat, as probiotics are fat-soluble, meaning fat helps the body absorb them properly.

Probiotic Dosage

Dosage recommendations depend on whether you are taking probiotic supplements for general health or to help address a specific health issue. For general health, a dose of one to two million colony-forming units (CFUs) is reasonable. Most studies for treating IBS or antibiotic-induced and infectious diarrhea include dosages for children starting at 5 billion CFUs per day and over 10 billion CFUs per day for adults.

When taken as food, the risk of overdosing on probiotics is low. It's a different story with supplements. Some strains can grow excessively and cause infections, so it's important to discuss your specific probiotic supplements with your medical team before taking any, especially if you are treating a current infection. According to past research, excessive bacterial growth is more risky if you have immune system disorders (such as cancer and autoimmune diseases), are a premature baby, or have heart valve disease, short bowel syndrome, or central venous catheters.

Probiotics, Prebiotics, and Synbiotics: The Difference

As mentioned earlier, probiotics are supplements or products containing live microorganisms in sufficient quantities to benefit the host's health, in addition to basic nutrition.

On the other hand, a prebiotic is an indigestible food ingredient that promotes the growth or activity of bacteria in the colon. In other words, a prebiotic promotes the growth of probiotics. It's easier to remember the difference when you think of the word prebiotic with the prefix "pre," which means "before." Dietary fibers are prebiotics. Other prebiotics include inulin and fructooligosaccharides.

Synbiotics are simply products containing both prebiotics and probiotics. The prefix "syn" comes from the word "synergy," as the prebiotic beneficially produces the probiotic. One example could be lactobacillus strains that promote the production of bifidobacteria in the gut, both of which have benefits for the immune system.

How to Store Probiotic Supplements

Keep in mind that probiotic supplements are sensitive to heat and moisture. However, many of them in tablet form are lyophilized, so they do not need to be refrigerated. Companies producing supplements must be careful to avoid high temperatures that can kill bacteria during processing and transportation. For optimal effectiveness, do not take the supplement with very hot food or drinks.

Conclusion

Probiotics, which are part of our natural microbiome, play an important role in our health and may play a specific role in combating certain diseases as well as food allergies. While consuming probiotic-rich products is the best way to reap these benefits, you may be interested in a probiotic supplement. Probiotic supplements are considered safe for most people, but can be risky for those with serious illnesses and people with weakened immune systems. Consult with your healthcare team before adding it to your wellness regimen.