Invited by the promise of a better digestion and a stronger immune system, Britons spend around £1 billion a year on probiotic supplements today.
However, research shows that almost half of all adults take probiotics, but they spend an average of 130 pounds a year, nearly 80% of people adopt them. I’ve noticed there are no major health benefits.
Commissioned by pharmaceutical company Nordic Pharma UK, this report believes probiotics are good, but most people are uncertain about why they work or how to take them. I discovered it.
And more than half (51%) are unaware that there are different probiotic strains to treat different conditions.
Our digestive tract contains trillions of microorganisms, including viruses, fungi, and bacteria (bacteria known as the gut microbiota).
We know that gut bacteria also have a direct effect on the immune system and even affect mental health.
For example, one type of bacteria, Akkermansia Muciniphila, has been investigated for its effects on blood glucose levels.
Experts also focus on the microbiota that live in other parts of the body, such as the mouth, skin and genitals.
According to Dr. Megan Rossey, there is no evidence to support daily use of probiotics for general gut health.
However, the gut microbiota is fragile and a poor diet, and long-term stress and taking antibiotics can all disrupt delicate balances. “Bad” bugs can have a knock-on effect on health and can overwhelm the good.
A diverse diet with many fruit and vegetable fiber remains the best way to maintain this balance naturally (essentially supplying this fiber to bacteria).
However, many of us are currently taking probiotic supplements as a kind of microbiota insurance. But when you have so many options, how do you know what to buy?
“The problem is that there is a huge gap between the latest science where probiotic strains actually work and the products found on the shelf.
To get through the confusion, we asked experts what to look for and advice on how to avoid wasting your money.
Do you need probiotics for general gut health?
“The idea of ”One Size Fit” Supplements for Intestinal Health sounds attractive, but the latest scientific research shows that if you’re healthy, you’ll be able to get a daily probiotic for general gut health It indicates that there is no evidence to support the use of tics. , ‘Megan Rossi says.
“You’re better off sticking to a diverse, plant-rich diet.
‘Science has moved in almost the same way that common multivitamins have not been shown to boost overall health. There is no good evidence that taking common probiotics can help improve your digestion in important ways.
Probiotics are vulnerable and sensitive to damage to the manufacturing process, says Aidan Goggins, so powders and capsules tend to be a better bet than trash or pressed tablets
Which probiotics are actually worth taking?
A Nordic Pharma UK study found that half of people taking probiotics believe it is proven clinically functional.
“But the truth is, the majority of products available today are not supported by clinical trials,” notes Megan Rossi.
“Some individual bacterial strains may have good science to support their claims, but many products throw many other strains into the mix.
“These are important, they have never been studied together, compete with each other and can throw away the entire gut microbiome out of balance.”
The majority of studies, including reviews of over 30 studies by the University of Washington in the US in 2021, have shown no difference in the effectiveness of multistrain and single-chain products.
“I personally don’t distinguish between multi-strain products and single-strain products. As long as they are well studied, I published the results showing that good lab research and stocks work well,” Reading University Probiotics of.
What if I have to take antibiotics?
Antibiotics can destroy the gut microbiota by killing many beneficial bacteria.
This allows harmful bacteria to thrive, irritating the intestinal lining, causing about a third of those diarrhea.
“They’re also known as Simon Guyford, a drug professor at University College London, who studies probiotics,” said: “If you do that, antibiotics should not kill probiotics.”
The World Gastroenterological Organization Guidelines recommends supplements containing well-studied Lactobacillus rhamnosus in antibiotics.
Which other probiotic strains work?
“Each bacterial strain performs a unique function and requires a dose to have a correct delivery format and a true impact,” says Aidan Goggins, a pharmacist and independent advisor in the supplement industry.
There are “tens of thousands” of bacterial strains that do different things in the body, and Megan Rossi is added. “Why take supplements that don’t address your specific needs when you don’t take iron supplements to treat vitamin D deficiency?
“I’ve seen a lot of products that don’t use the right stocks for the state they’re trying to deal with, so you’re just wasting your money. Which stocks have good proof to back them up It’s important to know if there are.”
To prevent antibiotic-related intestinal problems and traveller tummy, Professor Gibson said, “The most well-studied strains and the best safety and efficacy records are lactic acid bacteria and bifidos. They say they are looking for products that contain bacteria. Other strains that have been proven to work are:
For colds and flu: Lactobacillus rhamnosus and bifidobacterium lactis. A 2022 review by the Cochrane Group found that these strains can together reduce upper respiratory tract infections by a quarter.
For thrush and bacterial vaginitis: lactic acid bacteria strains LA-14 and HN001 together. A study, including a 2018 study by Trieste University in Italy, found that these strains used together in oral supplements can alleviate the symptoms of thrush and bacterial vaginosis.
In case of coli pain in babies: Bifidobacterium lactis BB-12. A 2021 study by Chengdu Women and Children’s Central Hospital in China found that this tension significantly reduces the period of cries and noise and the number of noise and noise in infants with coli pain, helping them sleep longer It was shown that it was.
Is the more bacteria the better?
The range of billions of bacteria between various probiotic supplements can be confusing from 100 million to 1 trillion cfus (colony-forming units of bacteria).
However, efficacy is not necessarily better as it depends on the dose shown to demonstrate results in human trials.
“I’m not too obsessed with numbers,” says Professor Gibson. “In reality, there’s no need to be that many bacteria to do.
‘In the same way, there are only a few pathogen cells [illness-causing bacteria] It can make us very sick, probiotics can still have a positive effect at doses far below those present in many so-called “high-dose” products.
Are tablets, trash, and powders the best?
“Probiotics are fragile and sensitive to damage to the manufacturing process, especially heat and pressure,” says Aidan Goggins.
“Therefore, powders and capsules tend to be a better bet than heavily processed products such as trash and pressed tablets, which could have exposed bacteria to damaged conditions. That is, It may contain fewer bacteria than mentioned in the packaging.” Professor Gasford says liquid probiotics are the best “bacteria are living organisms that live underwater.”
‘Powders or capsules contain dried bacteria [dried out bacteria] – Perfect for product shelf life, but means that bacteria must stay hydrated [in the body] To restore viability [bring them back to life].
“This takes time. This means that the total percentage of live bacteria reaching the intestines is always lower than the liquid that the bacteria are already living.”
Regarding powders and capsules, he recommends “make sure the contents dissolve in a small amount of water and heal at least an hour before swallowing.”
How do I store my probiotics?
If the capsule or powder label does not have a storage command, probiotics (including dried bacteria) do not need to be refrigerated – unlike liquid probiotics and yogurt drinks, these contain activated bacteria It’s there.
How long does it need to take?
This depends on why you are taking it. “For example, we know that probiotics designed to prevent respiratory illnesses are best taken daily for months in winter when these infections are at the highest rates.” says Megan Rossi.
“Probiotics collected to avoid antibiotic-related stomach unevenness are most effective if they start on the first day of the antibiotic course and then start daily at least a week later.”
When should I take them that day?
Take it at least 30 minutes before meals. If the stomach acid is lowest and therefore is less likely to damage bacteria, Aidan Goggins says. “They are also not hampered by the food in your stomach.”
Do not take it with hot drinks, acidic fruit juices or alcohol, he adds. “They can break them down and reduce their effectiveness. It won’t destroy them as it’s a good idea to take them a few hours after antibiotics.”
- Dr. Megan Rossi’s new probiotics will be available in stores at SmartStrains.com and starting tomorrow at Tesco Pharmacy.
