How to Choose the Best Probiotic Supplement

Probiotics are living bacteria that can offer many health benefits, such as better gut and heart health. These useful bugs are found in fermented foods like yogurt and kefir. However, if you don’t eat these foods very often (or at all), you can also get probiotics from supplements.

If you’ve been thinking about trying probiotic supplements but don’t know exactly how to choose the best supplement, we’ve digged for you (after all, a lot The options out there! ). We asked three nutritionists how to choose the best probiotic supplements. Here’s what they want you to know before adding just a bottle of bacteria to your cart:

Strategies for choosing the best probiotics

Make sure your tension aligns with your health goals

Probiotics may all sound the same. However, there are many different strains each have its own health benefits. Even strains within the same species say they can act very differently Nicole Dynan, Roadalias, gut health nutritionist. “It’s like buying a dog. It’s not just about seeking a ‘dog’ without knowing the breed,” she says. “The Chihuahuas and the great Dane are both dogs, but they have very different personalities.”

The strain you choose should match the health goals you are targeting. “for example, Lactobacillus rhamnosus “GG ​​(LGG) is one of the most effective strains for preventing antibiotic-related diarrhea and is recommended by international clinical guidelines,” says Dynan. However, other probiotic strains or combinations may support cardiovascular health, reduce traveler diarrhea, and facilitate symptoms of irritable bowel syndrome (IBS). So they are not all-purpose.

Find the perfect strain name

Knowing the full strain name can help you get a full picture of the benefits of a bug. Therefore, check the supplement label for the entire strain name. This is not just about seeds. We also list the specific strains shown to help with a given health concern. The best way to find it is to look for uppercase letters or numbers by name. For example, you would want Lactobacillus rhamnosus Not just GG or LGG, but LGG Lactobacillus rhamnosus.

Ambiguous labeling can result in a red flag. Some products may list only genera and species. For example, it may have a product label lactobacillus acidophilus However, it omits certain strains such as: lactobacillus cidophilus ncfm,say Violeta Morris, MS, RDNAbbott’s nutritionist who provided diabetes care.

Please check the expiration date

Probiotics are living bacteria, so they need to be alive for them to do their job. They must also be able to survive the harsh acidic conditions of your stomach acid to reach the living intestines.

In the label, you’ll want to look for two things. The first is the expiration date. This can be easily confused with the date of manufacture, but the expiration date indicates how long these good bugs are present. Next, make sure your capsule has an intestinal coating or it is in a protective package like a blister pack. This will help bacteria survive a trip to your intestines and allow them to work when they get there, says Dynan.

Find a research stock

“By choosing a well-known research stock, you’re more likely to get the results you want,” says Dynan. However, given the number and variety of probiotic supplements, it is difficult to know where to start. A good place to start is a healthcare provider. It also helps to dig into some research. The best place to start is the National Institutes of Health’s Nutritional Supplements Room.

Check for independent verification

All of our nutritionists recommend choosing probiotic supplements that are independently validated by companies that do not belong to the probiotic brand. “This process ensures product quality and safety, as the certification organization is independent of the manufacturer, reducing the risk of bias,” says Morris. You can find these. You can search for supplements that will handle the next sticker. BSCG certification, informed certification (including informed sports), NSF sports, and/or USP verification.

Health Benefits of Probiotics

Before choosing a probiotic supplement, it is helpful to know what you can and cannot do for you.

It may support gut health

Probiotics are probably best known for promoting gut health. They say “we do so by strengthening the intestinal barrier by preventing harmful substances from entering the bloodstream.” UMO Callins, MS, RD, CSSDOklahoma City nutritionist and fitness coach.

That said, various digestive issues benefit from a variety of strains. According to the Department of Nutrition Supplements, LGG and Saccharomyces boulardii It may help relieve antibiotic-related diarrhea in some people. A species like that Bifidobacterium Breve, Bifidobacterium longum or lactobacillus acidophilus It can relieve the pain caused by Irritable Bowel Syndrome (IBS). Studies have revealed that some probiotics may also alleviate symptoms of ulcerative colitis.

It may improve heart health

Although more research is needed, encouragement evidence suggests that probiotics may improve heart health. For example, a meta-analysis of 19 randomized controlled clinical trials found that probiotic supplements could lower total LDL cholesterol in adults with high cholesterol levels.

It could probably help with other health issues

New evidence also suggests that probiotics may help reduce stress, protect and shorten the duration of upper respiratory tract infections.,

What about other health benefits you may have heard of, such as preventing yeast infections and helping you maintain a healthy weight? Probiotics may be helpful, but for now there is certainly not enough research to say. So, while some supplements may be beneficial, your best bet is a diet that contains foods that are high in probiotics, such as yogurt and kefir. You’ll also want to eat plenty of prebiotic-rich foods, such as fruits, vegetables, beans and whole grains. These provide the fuel you need for your good gut bacteria to grow and thrive.

How to make the most of supplements

If probiotics hadn’t worked for you in the past, the tension probably didn’t match your needs, Dynan tells us. “Probiotics work best when used consistently and in the long term with nutrition and lifestyle habits that support the gut,” she says. Plus, not everyone gets green light to take probiotic supplements. “If you have gastrointestinal diseases or disorders, food allergies or insensitivity, weak immune system, or serious illnesses, we recommend that you consult your doctor before taking probiotics,” adds Kalins.

Conclusion

“Probiotics are beneficial for certain health conditions, but they don’t magically solve all of your health problems,” says Dynan. They are not almost all treatments, as the best evidence to date is its ability to promote gut and heart health. That said, when taking probiotic supplements, the most effective approach involves choosing the right tension that suits your health needs. Additionally, supplements that are supported by research and independently validated for quality and efficacy should be selected. As always, before adding new supplements to your regimen, talk to your healthcare provider to make sure it meets your unique health needs.