How To Get The Most Out Of Probiotic Supplements

Probiotics are also popular. A report published in February 2019 in The Lancet Gastroenterology & Hepatology stated that 3.9 million people in the United States regularly take probiotic supplements, and that the worldwide probiotic market is estimated to be $37 billion.

Who Should — and Shouldn’t — Take Probiotics?

For most healthy people, probiotics are safe to consume, explains Niki Strealy, RDN, LD, a registered dietitian in private practice in Portland, Oregon, who specializes in digestive health. But before you increase your intake, there are a few things to know. People commonly turn to probiotics to manage digestive symptoms such as gas, bloating, diarrhea, and abdominal pain. But remember, a healthy gut starts with your diet, so it’s important to focus on eating plenty of fruits, vegetables, healthy fats, proteins, and minimally processed whole grains, says Strealy. If you have history of allergy or intolerance to gluten, soy, eggs, or dairy, be sure to check probiotic ingredient labels carefully for allergens before taking them. “In addition, those who have a compromised immune system, those undergoing cancer treatment, pregnant women, the elderly, and children should talk to a healthcare provider before taking probiotics,” says Strealy. Finally, people who have been diagnosed with small intestinal bacterial overgrowth (SIBO), which is common in IBS, should be cautious with probiotics. According to a study published in June 2018 in Clinical and Translational Gastroenterology, probiotics might make symptoms like brain fogginess, gas, and bloating worse in people with SIBO — but taking an antibiotic and stopping probiotics can help, in these cases.

Common Mistakes When Taking Probiotic Supplements

There are some common missteps that can prevent you from getting the most out of your probiotics, according to Strealy. These can include:

Leaving probiotics on the shelf when they require refrigeration.Not taking a probiotic for long enough. “I recommend taking it for at least a month,” Strealy says.Not taking a high enough dose. This might occur because there aren’t enough live cultures in your probiotic, or if you don’t follow the dosing directions, such as taking two supplements in the morning instead of one in the morning and another at night.Choosing a probiotic strain that hasn’t been studied for the symptoms you want to manage.Using a probiotic that also contains prebiotics if you have IBS. Some prebiotics are FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), which are fermentable starches and fibers that can cause gas, bloating, diarrhea, and constipation for those with IBS. “Initially, to manage IBS, I recommend selecting a probiotic that does not contain prebiotics,” says Strealy.

How to Make the Most of Probiotic Supplements

Probiotics are generally simple to take, but like all supplements, they do require following directions for best results. These tips can help you avoid typical pitfalls to get the most out of your probiotics:

What to Do If Your Symptoms Worsen With Probiotics

If you begin taking probiotics and your symptoms seem to be getting worse, you have several options:

Push through a little longer. Sometimes symptoms get a little worse at first, then get significantly better a few days later, explains Strealy.Take half a dose. For example, take one capsule per day rather than one capsule twice a day.Switch the timing. For example, try taking the supplement at night before bedtime instead of during the day.Switch brands. Change to a different strain of bacteria, or switch to a yeast-based probiotic.Take a break and try again later. “Some people just don’t tolerate probiotics,” Strealy says. You might consider trying again in a few months and see how it goes then.

If you have questions as you continue to take a probiotic supplement, your doctor or dietitian can give you further guidance to help you get the most benefit from probiotic supplements.

title: “How To Get The Most Out Of Probiotic Supplements” ShowToc: true date: “2022-12-11” author: “Arthur Ware”

Probiotics are also popular. A report published in February 2019 in The Lancet Gastroenterology & Hepatology stated that 3.9 million people in the United States regularly take probiotic supplements, and that the worldwide probiotic market is estimated to be $37 billion.

Who Should — and Shouldn’t — Take Probiotics?

For most healthy people, probiotics are safe to consume, explains Niki Strealy, RDN, LD, a registered dietitian in private practice in Portland, Oregon, who specializes in digestive health. But before you increase your intake, there are a few things to know. People commonly turn to probiotics to manage digestive symptoms such as gas, bloating, diarrhea, and abdominal pain. But remember, a healthy gut starts with your diet, so it’s important to focus on eating plenty of fruits, vegetables, healthy fats, proteins, and minimally processed whole grains, says Strealy. If you have history of allergy or intolerance to gluten, soy, eggs, or dairy, be sure to check probiotic ingredient labels carefully for allergens before taking them. “In addition, those who have a compromised immune system, those undergoing cancer treatment, pregnant women, the elderly, and children should talk to a healthcare provider before taking probiotics,” says Strealy. Finally, people who have been diagnosed with small intestinal bacterial overgrowth (SIBO), which is common in IBS, should be cautious with probiotics. According to a study published in June 2018 in Clinical and Translational Gastroenterology, probiotics might make symptoms like brain fogginess, gas, and bloating worse in people with SIBO — but taking an antibiotic and stopping probiotics can help, in these cases.

Common Mistakes When Taking Probiotic Supplements

There are some common missteps that can prevent you from getting the most out of your probiotics, according to Strealy. These can include:

Leaving probiotics on the shelf when they require refrigeration.Not taking a probiotic for long enough. “I recommend taking it for at least a month,” Strealy says.Not taking a high enough dose. This might occur because there aren’t enough live cultures in your probiotic, or if you don’t follow the dosing directions, such as taking two supplements in the morning instead of one in the morning and another at night.Choosing a probiotic strain that hasn’t been studied for the symptoms you want to manage.Using a probiotic that also contains prebiotics if you have IBS. Some prebiotics are FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), which are fermentable starches and fibers that can cause gas, bloating, diarrhea, and constipation for those with IBS. “Initially, to manage IBS, I recommend selecting a probiotic that does not contain prebiotics,” says Strealy.

How to Make the Most of Probiotic Supplements

Probiotics are generally simple to take, but like all supplements, they do require following directions for best results. These tips can help you avoid typical pitfalls to get the most out of your probiotics:

What to Do If Your Symptoms Worsen With Probiotics

If you begin taking probiotics and your symptoms seem to be getting worse, you have several options:

Push through a little longer. Sometimes symptoms get a little worse at first, then get significantly better a few days later, explains Strealy.Take half a dose. For example, take one capsule per day rather than one capsule twice a day.Switch the timing. For example, try taking the supplement at night before bedtime instead of during the day.Switch brands. Change to a different strain of bacteria, or switch to a yeast-based probiotic.Take a break and try again later. “Some people just don’t tolerate probiotics,” Strealy says. You might consider trying again in a few months and see how it goes then.

If you have questions as you continue to take a probiotic supplement, your doctor or dietitian can give you further guidance to help you get the most benefit from probiotic supplements.