Probiotics and What To Consider When Supplementing
What are Probiotics?
Over the last decade or so, the global probiotic market has experienced an exponential boom like no other. Current estimates suggest that this niche market is worth $15 billion dollars and continues to grow at unprecedented rates. So what’s the deal with probiotics and why do we care so much about them?
Simply put, probiotics are the “good” bacteria that provide us with health benefits. More specifically, the Food and Agriculture Organization of the United Nations World Health Organization currently defines probiotics as “live microorganisms which when administered in adequate amounts confer a health benefit on the host.” Until relatively recently, the idea that not all bacteria are harmful and that many actually benefit our overall health did not exist. Since the discovery of the gut microbiome and the connection between health and disease, years of research have been dedicated to understanding how this ecosystem within our gut that houses trillions of microorganisms functions and operates.
The implications of an unhealthy microbiome are widely recognized and understanding how to improve the balance of “good” versus “bad” bacteria within our gut has become a major topic of interest. As discussed in my previous blog post “The Secret to Our Health: It’s in Our Gut”, we know fiber plays an essential role in optimizing the health of our gut. But equally important is making sure our microbiome houses the right kind of bacteria that confer all of the incredible health benefits and fight off disease. Some of the benefits of probiotics include the following:
promote a healthy ecosystem by establishing and restoring a healthy balance of beneficial bacteria
strengthen our immune system and intestinal mucosal barrier
improve our bodies ability to absorb essential vitamins and minerals
treat infectious and irritable bowel-associated diarrhea
reduce serum cholesterol levels through interactions that affect assimilation and absorption
mitigate hypertension (exact mechanisms as to how the two are related are unclear)
reduce the risk of certain cancers
enhance the function of our skin barrier resulting in improvements in skin conditions like atopic eczema and would healing (more research is required to understand this connection)
So what can we do to ensure we are getting enough probiotics to keep our gut happy and healthy? Probiotic supplements are all the rage but despite this booming industry, incorporating probiotic rich foods should be your first stop. Then, if you decide to incorporate supplements into your routine in addition to food, here are some things to consider when choosing the right probiotic supplement for you.
Things to Consider when choosing a probiotic supplement
1. Start with probiotic rich foods
I know I just mentioned this but it’s worth mentioning again! Supplementing your way to a healthy gut is the wrong mentality…incorporating fiber rich foods and probiotic rich foods into your diet should come first. Not only are you reaping extra benefits from essential vitamins and minerals that aren’t found in supplements, but studies show that one serving of high quality sauerkraut can have up to 5 trillion bacteria which is far more bacteria than any supplement can provide. Some examples of probiotic rich foods include sauerkraut, kimchi, yogurt, kefir, miso, tempeh, and sourdough bread (just to name a few).
*when buying products like sauerkraut and kimchi look for unpasteurized sources in the refrigerated section (probiotics are not shelf stable)
* products like sauerkraut and kimchi can be high in sodium and dairy products can be high in saturated fat—use caution if you have an underlying medical condition and consult with your doctor as needed
2. Take safety precautions
While most experts agree that probiotic supplements are generally safe, those with serious health conditions or compromised immune systems should discuss use with your doctor prior to consumption.
3. Look for quality brands
Because probiotics are sold as supplements there are no requirements for FDA approval prior to hitting the market. This means that companies can make their own safety and health claims without the approval of an outside third party vendor. Before purchasing, research the brand of your choosing and talk to you doctor if you need extra assistance to ensure you’re investing in a quality product. Otherwise, it might just be a waste of your money.
4. Check Colony Forming Units (CFUs)
CFUs tell you how much bacteria is in each dose. Most supplements typically range from 1-10 billion CFUs (once or twice daily). Some sources suggest that higher CFU counts result in better outcomes, however there are currently no clear recommendations or research to support this.
*look for products that mention the CFU count at “time of use” versus “time of manufacture” as these values tend to vary and can affect the quality of your supplement
*some brands list specific CFU counts for each bacteria which might be of use if you are looking to treat specific symptoms
5. Ask yourself if you are looking to achieve a specific outcome
A probiotic supplement that promotes general health and wellbeing will differ in its composition compared to a supplement that addresses a specific health concern. Research regarding this is still a bit hazy but if you are looking to achieve certain results, be sure to do your own research and discuss potential therapeutic options with your doctor.
6. Trial and error
Although many companies claim to have the best probiotic supplement on the market, what works for one person doesn’t always work for the another. As individuals our bodies can respond in variety of ways meaning it’s really a matter of trial and error to find a supplement that works best for you. If you aren’t satisfied after 30 days then it might be time to switch brands.
All in all…
Whether you choose food or supplements as your primary source of probiotics, it’s clear that a healthy gut microbiome impacts our overall health in ways that we are still learning about it. But despite all of the incredible benefits of probiotics, it’s important to note that optimal gut health requires equal parts fiber and probiotics (in addition to other things like getting enough sleep and minimizing stress…unfortunately our bodies are complicated). Research clearly shows that any kind of probiotic supplementation including fecal transplant is only temporary. So while probiotics are important, it’s not the only solution to achieving optimal gut health!
Xx, Lauren