Probiotics seem to be everywhere, from foods to supplements to skin care to sparkling water. Thinking of jumping on the bad wagon? Next, you may be wondering about the best time to take probiotics.
Health-promoting microbes are marketed for everything from promoting gut health to regulating pH balance and improving a variety of other conditions. The most common ways to take probiotics are through supplements or by eating fermented foods.
What are the benefits of probiotics? Should I take supplements? Here's what we know about probiotics, how they work in the body, and what to consider before trying them. Experts discuss what you should do.
What are probiotics?
Probiotics are live bacteria or yeast that are beneficial to the body. These can supplement your microbiome, create more diversity, and improve the health of the bugs that live in your gut, Dr. Rabia de Latour, a gastroenterologist at New York University Langone Health, told TODAY. told .com.
Probiotics are involved in immune health, digestion, and other bodily functions. Along with many other species of bacteria and bacteria, they live in the gastrointestinal tract, mouth, nose, lungs, urinary tract, genitals, and skin. According to the Cleveland Clinic.
While some microbes in the body can cause disease, others can help fight or control bad microbes, says Julia Zumpano, R.D., dietitian at the Cleveland Clinic Digestive Disease Institute. tells TODAY.com.
“We need the right balance of good and bad bacteria to promote good health,” Zumpano explains. Probiotics help maintain this balance by increasing the number of good bacteria in your gut.
Not all probiotics are the same. There are different strains of bacteria that work differently in the body, Zumpano says. The most commonly recommended and well-studied probiotic species are: According to the Cleveland Clinicinclude:
- Lactic acid bacteria (L. acidophilus, L. rhamnosus, L. casei, and L. plantarum) that live in the intestines and female reproductive system
- Bifidobacteria (B. longum and B. breve) that live in the gastrointestinal tract
What about prebiotics? The names are similar but different. Prebiotics are a type of non-digestible fiber that feed probiotics in your gut, de Latour says. These are found in fruits, vegetables, whole grains, and other plant-based foods.
Benefits of probiotics
In addition to helping the body maintain a healthy community of microorganisms, probiotics also:
- aids digestion
- improve absorption of nutrients
- boost immunity
- Strengthens the intestinal mucosal barrier
“70 to 80 percent of your immune cells are in your gut, so there's been a lot of attention to the immune support aspect of probiotics,” says R.D.N. Francis Largeman Ross told TODAY.com.
Probiotics may also help your body recover from bacterial and yeast infections such as diarrhea, vaginal and urinary tract infections, and periodontal disease. cleveland clinic.
In the body, probiotics release important byproducts such as short-chain fatty acids, which “may have long-term effects on immunity, inflammation, and cholesterol-lowering,” Zumpano says.
Research shows that probiotics may help with certain health conditions. According to the Cleveland Clinic, these include inflammatory bowel diseases such as ulcerative colitis, allergies, eczema, and acne. However, people who take probiotics to treat or prevent these conditions have mixed results.
The benefits of probiotics remain an active area of research, and how probiotics work in the body is still not fully understood, experts note.
probiotic sources
Probiotics occur naturally in food and are sold over-the-counter as dietary supplements in tablet or powder form, as well as in some topical products.
According to experts, the following fermented foods and beverages are sources of probiotics.
- yogurt and kefir
- kombucha
- Sauerkraut
- kimchi
- tempeh and tofu
- miso and natto
- Some cheeses (cheddar, Gruyère, Gouda)
Largeman-Ross says probiotics could also be added to foods and drinks. Supplements come in the form of oral probiotics, which are taken into the digestive tract, and probiotic creams, which can be applied to skin and mucous membrane surfaces in the body, according to the Cleveland Clinic.
Experts note that because there are many different strains of probiotics, there is no recommended daily intake or set dosage.
Who should take probiotic supplements?
Experts say most healthy adults get enough probiotics to add to their body's existing supply of healthy bacteria by eating a balanced diet that includes fermented foods. . However, the strain and dosage of probiotics in your supplement may be helpful.
In some people, the healthy microorganisms in the body can become imbalanced or missing, which can become dangerous, de Latour said.
According to Largeman-Ross, this can happen if you don't eat a balanced diet with enough foods containing probiotics, but it can also be caused by certain health conditions, lifestyle factors, and medications. It is said to be caused.
The most common are antibiotics, which can kill not only the bad bacteria that cause infections, but also some good bacteria, de Latour says. Without enough good bacteria to keep your gut balanced, bad bacteria can overgrow and cause diarrhea and other problems.
Severe microbiome imbalances can lead to life-threatening infections such as Clostridium difficile, de Latour says. According to the Cleveland Clinic, people with this imbalance, also called dysbiosis, may benefit from probiotic supplements.
However, different probiotics are used depending on the condition, Zumpano says. Additionally, supplements may contain a specific strain or a combination of strains.
Experts stress that you should always consult your doctor before starting probiotics to determine which type and dosage is right for you.
When should you not take probiotics?
Although there are no times when taking probiotics is not recommended, there are some situations where taking probiotics can be dangerous.
The main concern, experts say, is if probiotics introduce harmful microorganisms along with good ones, which can cause serious infections in some people.
For example, the risk of adverse effects is higher in people with weakened immune systems, such as seriously ill people, chemotherapy patients, and premature infants, according to the NCCIH. TODAY.com previously reported that severe and fatal infections have been reported in preterm infants given probiotics.
In rare cases, some people may have an allergic reaction to probiotics, Zumpano says.
That said, probiotic supplements are generally considered safe for healthy people, Zumpano says.
However, please note that there are few detailed studies on the safety of probiotics, so there is a lack of evidence regarding risks and side effects. National Center for Complementary and Integrative Medicine. Also know that probiotic dietary supplements are not regulated by the U.S. Food and Drug Administration, de Latour says. This means that the ingredients, dosage, and claims listed on the label have not been approved by the FDA before the probiotic hits store shelves.
When is the best time to take probiotics?
Probiotics, like many other supplements, can be taken at any time of the day, says Largeman-Ross. Therefore, the best time to take probiotics is when you can remember to take them and continue to do so.
Experts note that most studies on probiotics do not compare timing.
“I don't think it's important, but I'm also not aware of any research on whether you should eat fermented foods in the morning or at night,” de Latour says. Her microbiome is also constantly changing, and “it's a moving target,” she added.
No matter when or how you take your probiotics, be sure to be consistent, says Largeman-Ross.
“Most probiotics must be taken daily to be effective, but some recommend taking them for five days in a row followed by two days off,” added Largeman-Ross.
The same goes for food. “You should be able to get enough probiotics through your diet, but they need to be taken on an ongoing basis, so be sure to take a little bit each day,” says Zumpano.
Is it better to take probiotics on an empty stomach or on a full stomach?
“Most supplements can be taken with or without food, but some specifically state that they must be taken with food,” says Largeman-Ross.
While many probiotic manufacturers recommend taking supplements on an empty stomach, many don't, experts say. This can also vary depending on the stocks involved, Zumpano says.
In all cases, be sure to read the directions for use on the label and consult your health care provider if you have any questions.
Additionally, some probiotic products require refrigeration, so follow the storage instructions on the label, experts note. Certain strains require specific conditions to survive, and if the supplement is not stored properly, the probiotics may not be alive by the time the pill reaches your mouth, de Latour says. Masu.
