Health Benefits of Probiotics
Medically reviewed by Kristie Reed, PharmD
Probiotic supplements have become increasingly popular as more information comes out on the importance of maintaining a healthy gut.
Probiotics are live microorganisms that influence the bacteria and other microorganisms in your digestive tract. Probiotics can be found in many fermented foods, such as sauerkraut and kimchi. They can also be taken as a dietary supplement.
Supplementing with probiotics may promote digestive health and improve symptoms related to certain medical conditions, such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).
However, even though probiotics are helpful for some people, they’re not appropriate or safe for everyone.
Benefits of Probiotics
Probiotic supplements contain large doses of probiotic microorganisms, such as bacteria and yeasts, and can provide a single type of probiotic or multiple strains.
There are a number of probiotic species used in supplements, with Lactobacillus and Bifidobacterium being the most common. These species are the predominant probiotics in the human digestive tract.
Taking specific doses and strains of probiotics may benefit the health of certain people and may help reduce symptoms of some medical conditions.
May Improve Symptoms of Digestive Conditions
Probiotics have been shown to promote a healthy gut environment by restoring a balanced intestinal microbial balance, suppressing intestinal inflammation, and improving the health of the gut barrier.
Studies show taking probiotic supplements could be helpful for people with gastrointestinal-related medical conditions, such as IBS, ulcerative colitis, and celiac disease.
A review of 59 studies found probiotic supplements significantly improved IBS symptoms, such as gas, bloating, and altered bowel habits, compared to placebo treatments. The researchers found taking probiotics containing single probiotic strains at a higher daily dose and shorter duration (less than eight weeks) seemed to be most effective.
Another recent study that included 170 children with celiac disease showed a combination of a gluten-free diet plus a probiotic supplement for 28 days was 27% more effective in reducing diarrhea frequency compared to treatment with a gluten-free diet alone.
Research also shows probiotics may help improve the quality of life, inflammatory markers, and certain symptoms, like bloating, in people with IBD. However, some of the research is conflicting.
Could Ease Constipation and Diarrhea
Supplementing with certain probiotic strains could help reduce diarrhea and constipation.
Probiotics have been shown to improve diarrhea caused by infections and antibiotic use in children and adults. Supplementing with probiotics may help treat and prevent diarrhea by repopulating and maintaining beneficial gut bacteria populations and correcting dysbiosis (imbalanced gut bacteria).
A review of 84 studies found certain probiotic strains and combination treatments significantly reduced the duration of acute diarrhea in children when compared with placebo treatments. The strains Lactobacillus reuteri, Bifidobacterium lactis, and Saccharomyces boulardii, as well as combination treatments containing strains including Lactobacillus, Bifidobacterium, and Saccharomyces species, were shown to be the most beneficial.
Among all the included probiotics in the review, researchers found Saccharomyces boulardii was the most effective in reducing both duration of diarrhea and the risk of diarrhea lasting two or more days compared with placebo treatments or no treatment.
Studies have also shown Lactobacillus and Saccharomyces species may help prevent diarrhea caused by antibiotic treatment, which affects up to 30% of people prescribed antibiotics.
Also, probiotic supplements may help reduce constipation. A study in 153 people with functional constipation found taking certain probiotic combination treatments for four weeks were effective for increasing weekly bowel movement frequency and stool quality.
May Support Weight Loss
Though weight loss can be impacted by a variety of factors, some research suggests probiotic supplements may be helpful for stimulating weight loss in people with overweight and obesity.
People with obesity have different gut bacteria compositions compared to people without obesity and are more likely to have dysbiosis. Some research suggests probiotic supplements may help increase levels of beneficial bacteria, decrease inflammation, influence appetite and metabolism, improve insulin sensitivity, and reduce fat accumulation. These factors can promote gastrointestinal health and may positively impact body weight in people with obesity.
Though research is conflicting, some evidence suggests certain probiotic strains may encourage weight loss. In a review that included 27 studies involving participants with overweight or obesity, 23 of the included studies found probiotic supplements had a positive effect on weight loss and could help significantly reduce weight when used in combination with a low-calorie diet or increased physical activity over an average of 12 weeks. The researchers found Lactobacillus and Bifidobacterium strains were the most effective in reducing body weight.
Another review that included 20 studies found probiotic supplementation significantly reduced body mass index (BMI) as well as hip and waist circumference in people with overweight or obesity.
Although these results are promising, more research is needed to fully understand how probiotic supplements influence body weight.
The research cited in this article claims weight loss can prevent or help treat a chronic condition. An individual’s weight is affected by a variety of biological, environmental, and social factors. Health.com does not promote or condone weight loss that’s not under the care of a healthcare provider. Please contact your healthcare provider if you’re concerned about losing weight responsibly and healthfully.
May Reduce Symptoms of Depression
Probiotics may help improve symptoms of some mental health disorders through the gut-brain axis—a signaling pathway between the digestive tract and the central nervous system. This allows the gut to influence levels of neurotransmitters and regulate brain inflammation.
A review that included seven studies and 404 people with clinical depression found probiotic supplements were effective in reducing depressive symptoms only when administered alongside antidepressants. The researchers found that, when used as a stand-alone treatment, probiotics were not effective in improving depressive symptoms.
Probiotics should never be used in place of antidepressant medications and it is unclear if probiotics benefit all people with depression. If you’re interested in taking probiotics to improve depressive symptoms, it’s important to work with the healthcare provider who treats your depression to come up with a safe and appropriate plan.
How to Take Probiotics
Probiotics are available in many forms, including capsules, pills, and liquids. It’s recommended to follow dosing instructions on probiotic packaging, as some products may be best taken with a meal while others may be most effective when taken on an empty stomach.
Similarly, it's important to check the label for the correct storage method. Some probiotic supplements may need to be stored in the refrigerator while others can be kept at room temperature.
There are many types of probiotics, but the most common microorganisms used in supplements are Lactobacillus, Bifidobacterium, Streptococcus, Enterococcus, Saccharomyces, Escherichia, and Bacillus species.
The effectiveness of probiotic supplements may depend on the type of probiotic you take and how long you take it, as well as the condition or symptom that you intend to treat. A healthcare provider can help determine whether probiotics are appropriate for your health needs and offer guidance on specific probiotic types, dosing, and more.
Dosage
Probiotics are measured in colony-forming units (CFU), which represent the number of live bacteria per dose.
In order to reap their benefits, you need to take in large doses of probiotics. Experts suggest probiotic supplements should contain a minimum concentration of 106 (1,000,000) viable CFU per gram to have beneficial effects on the body. Make sure the viable CFU is also guaranteed throughout the product's shelf-life.
Dosing depends on the condition or symptom you intend to treat, but evidence suggests that a minimum daily dose of 108–1011 (100,00,000-100,000,000,000) CFU is necessary to obtain health benefits from probiotic supplements.
Are Probiotics Safe?
Though probiotics may benefit certain populations, most healthy people do not need to supplement with probiotics. The safety of probiotic supplements is still being researched and taking probiotics could lead to health issues in some people.
For example, probiotics may cause an overgrowth of bacteria in your intestinal tract and in rare cases, can cause infections in people with weakened immune systems.
They may also lead to uncomfortable gastrointestinal symptoms, such as gas, diarrhea, and bloating.
Probiotics may be safe for infants and children when prescribed and monitored by a healthcare provider. Children may be more vulnerable to the risks and side effects of probiotic use, and they should not be given probiotics without medical guidance.
Potential Drug Interactions
Some evidence suggests probiotic supplements may affect the bioavailability, efficacy, and safety of certain medications, such as blood thinners and cancer medications. Antibiotics may also impact the efficacy of certain probiotics.
If you’re currently taking one or more medications, it’s important to discuss dietary supplements, including probiotic supplements, with your healthcare provider.
What to Look For
When shopping for a probiotic, there are several things to keep in mind. In addition to shopping for specific strains and dosages based on your health needs, it’s essential to purchase a high-quality probiotic supplement.
Probiotic supplement manufacturers are only required to list the total weight of the probiotics on the supplement label. Unfortunately, this can include both live and dead microorganisms.
Probiotics are live microorganisms and are vulnerable to factors like heat, light, and storage time. To make sure you’re purchasing an effective and high-quality supplement, choose products that guarantee the CFU through the end of the product’s "Best Use" date when stored properly. This ensures that the supplement provides a therapeutic dose of live microorganisms.
When possible, purchase probiotic supplements from companies that are certified by third-party organizations like U.S. Pharmacopeia and NSF International, which set strict standards for supplement quality and safety.
Lastly, some probiotic supplements require refrigeration in order to maintain their viability. It’s important to follow storage recommendations carefully to keep the probiotics safe and effective.
Can You Take Too Many Probiotics?
Probiotics are commonly taken in large doses. Supplements that provide billions of probiotics per serving are safe to take.
However, it’s important to follow dosing instructions on supplement labels and consult your healthcare provider if you have any questions regarding dosing.
Side Effects of Probiotics
Though probiotics are generally considered safe, they may cause the following side effects:
Bloating
Gas
Diarrhea
Constipation
Nausea
Mild gastrointestinal symptoms, such as gas and bloating, usually improve within a few weeks. However, if you’re experiencing severe discomfort or other symptoms after taking probiotics, stop taking the supplement and contact your healthcare provider for advice.
A Quick Review
Probiotics are live microorganisms that may improve certain aspects of health when taken in specific doses.
Certain strains of probiotics have been shown to benefit some health conditions and symptoms, such as IBD, IBS, and depression.
Though probiotic supplements are popular and have been linked to several health benefits, they’re not safe or appropriate for everyone. Your healthcare provider can help you determine whether a probiotic may be the right choice for you and can offer advice on specific types, dosing, and how to find high-quality products.
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