Here’s the thing: Though probiotic supplements show great promise, “the research is still pretty early days,” says Jampolis. Whether a particular probiotic supplement will benefit you depends on a lot of factors. “I think it’s really important to choose wisely,” she says.
In particular, look at the strains in your probiotic to see if they’re right for the problem you’re trying to solve — for example, the right probiotic strain for someone with immune health issues will be different from the strain that will work best for a woman who suffers from recurring urinary tract infections.
For the average consumer, it can be hard to know which strains are right for which health conditions, so Jampolis suggests consulting a medical professional for personalized advice. For example, “if you’re looking for something to help with a specific gut condition, consult a gastroenterologist,” Jampolis says. If you want help with vaginal concerns, consult an obstetrician-gynecologist. “Because it’s their specialty, they’re more likely to follow the research and can advise you on which products actually contain the right strains in the right amounts,” Jampolis explains. (And before starting a probiotic, it’s wise to consult with your healthcare provider first to make sure it won’t interfere with any medications or supplements you’re already taking, Ehsani says.)
Other than that, look for supplements that are manufactured to the following standards: Good Manufacturing PracticesThe products comply with GMP (a system that ensures products are consistently manufactured and conform to quality standards) and are also third-party tested for transparency, Jampolis said, Gillberg-Lenz added.
To do this, pay attention to the certifications listed on the label. United States Pharmacopoeia, NSF International or Consumer Labis a good sign, as you can be assured of the product’s quality and adherence to rigorous standards, says Johnson. Pay attention to what’s on the label, too: “Trusted brands will provide clear, transparent labels, including ingredient lists, potency, expiration dates, and other pertinent information,” says Johnson. She suggests avoiding products with vague or misleading labels, and instead recommends brands that prioritize research, create evidence-based formulas, and provide detailed, science-backed information about their products. “Reputable brands often publish their research findings in peer-reviewed journals and/or make them accessible on their websites,” says Johnson.
Gillberg-Lenz recommends buying directly from companies whenever possible, rather than from unauthorized third-party retailers. Johnson also recommends paying attention to the potency of the product, i.e. the number of live bacteria or colony forming units (CFUs) per serving. If you’re looking to holistically maintain your gut health and overall wellness, a supplement with 1 billion to 10 billion CFUs per serving “should be enough for most people,” he says. Even better, Jampolis says, is if the label states how many CFUs are active as of the product’s expiration date, because that tells you how many bacteria will remain viable while you’re taking the product.
As a result, many probiotic supplements still require refrigeration (i.e., they can’t be stored at room temperature) unless the company uses proprietary manufacturing processes. “So if they’re not using proprietary manufacturing processes, that’s probably a red flag,” Jampolis says.
Finally, consider cost: Jampolis doesn’t think you need to spend a fortune on a probiotic supplement, but if you want a high-quality product that’s been rigorously researched and tested, you’ll probably have to accept a higher price. “Companies that have invested in research will probably charge a slightly higher price,” Jampolis says.
