Probiotic Supplements

Most Common Types Of Probiotics 

There are a number of probiotics that you may encounter. These each have their own benefits and slightly different properties. Most studies you read that feature probiotics include one of these two species.

Bifidobacteria 

The majority of supplements and foods are going to have this type of probiotic. In addition to limiting the number of "bad" microorganisms in your gut, they also boost the immune system and assist with breaking down lactose which is often difficult for the body to fully absorb.

Lactobacillus 

This species is found naturally throughout the human body. It is responsible for creating the enzyme that breaks down lactose, making it especially important. For people who have difficulties digesting dairy items, a supplement with this species can make it easier and lower the symptoms that can come from lactose intolerance. 

Probiotic Strains 

There are a number of probiotic Strains, and each one has its own special properties. Ones with "B" are alternative strains of Bifidobacteria, while ones that start with "L" originate from Lactobacillus. These may be found in various areas of the body, including the digestive system, vagina, and mouth.  

• B. longum: this is an antioxidant that can assist with the breakdown of carbohydrates.  
  
• B. breve: this strain breaks down plant fibers, naturally ferments sugars, and combats both yeast and infection by targeting "bad" bacteria. 
• L. reuteri: this is found in the mouth and intestines and breaks down harmful bacteria. It is responsible for protecting the teeth against decay.  
  
• L. acidophilus: fermented soy and yogurt both often feature this probiotic strain which is excellent for digestive and vaginal health. It is useful for removing "bad" bacteria. 
• B. lactis: this is used as a starter for buttermilk, cottage cheese, and various other types of cheese. It is often found in probiotic baby formula and is extracted from raw milk.  
  

Probiotic Supplement Benefits 

Many essential functions are affected by your gut health. This is due to several things but primarily the fact that your immune system and metabolism both rely on your gut to be in good shape in order to function properly. Probiotics allow the flora in your intestines to balance out so your cells can stay strong and in working order.

There are a number of direct health benefits as well. Below we describe briefly how probiotics have been known to help improve your physical well-being. 

Can I Get Probiotics From Food? 

You can find probiotics in certain fermented foods. You can also take them with supplements to enhance the positive effects. Sometimes supplements or probiotic medications are necessary to treat certain conditions or lower risks of certain symptoms, and you can increase the effect with foods featuring these microorganisms. Below are some of the best natural sources of probiotics. 

• Yogurt: this by far the most well-known probiotic product. Usually, it is made by fermenting milk with Bifidobacteria. 
• Kefir: this is made by adding kefir grains to milk, and it often features multiple strains making it one of the best food sources for probiotics.
• Sauerkraut: cabbage that has been fermented in lactic acid bacteria has been used as a health food and probiotic among natural healers for generations.
• Tempeh: the fermentation process that the soybeans undergo also produces Vitamin B12. 
  
• Kimchi: this food is incredibly similar to sauerkraut. It is made from spicy cabbage, which is fermented with Lactobacillus lactic acid bacteria.  
  
• Miso: this is a mixture of fermented soybeans and other ingredients (e.g., barley, rice, rye, etc.) 
  
• Kombucha: fermented tea that is usually made from black or green tea. 
  

A few other common foods that contain strains of probiotics include those listed below. 

• Buttermilk 
  
• Natto
• Pickles 
  
• Some cheese

FAQ

Are there any storage instructions for probiotics? 

How you store, your probiotic is going to depend on the type you get. There are ones that require refrigeration and others that are designed to stay on a shelf. No matter what kind you get, they should never be subjected to high heat. You will want to check the directions for whatever product you get where it will give detailed instructions on how to store it to keep it good longest.

For those probiotics that are designed for living on a shelf, room temperature is best as it will keep the microorganisms alive and healthy.

Some foods and many pill forms of probiotics require refrigeration. Pills require cool temperature and low moisture because moisture can activate the microorganisms. For probiotics that need to be refrigerated, keep them towards the back of the fridge, where the temperature is constant. If you keep them in the door, the frequent opening and closing can cause temperature shifts that may damage the delicate organisms. 

How safe are probiotics? 

While taking probiotics is generally very safe, there can be some uncomfortable side effects at the beginning when you first start to take them. There are also some circumstances where you may want to avoid taking probiotics. If you identify with the following, then you will want to avoid probiotics until they are approved by a medical professional.  

• Weakened or otherwise compromised immune system (e.g., undergoing chemotherapy, etc.) 
  
• Experiencing a severe illness
• Recently underwent surgery 
  

Never give probiotics to infants who are sick or have an infection without speaking to a pediatrician.

Can probiotics hurt me? 

The probiotics found in supplements and food sources ready exist in your body even if you have deficiencies and they are present in smaller amounts. Because your body is used to these specific microorganisms, most people can take them without any kind of side effect. Depending on your health, the type of probiotic you eat, and other factors, you may experience mild symptoms within the first few days. This usually tapers off after a short period as your body adjusts. Symptoms may include the following.  

• Flatulence
  
• Diarrhea 
  
• Bloating  
  
• Nausea  
  

Do I need to take probiotics after I take antibiotics? 

If you are on antibiotics due to an injury, sickness, or some other reason, then you will want to avoid probiotics, foods, and probiotic supplements until after at least two hours have passed. This gives your body enough time to adjust to the changes and makes certain that the probiotics will not interfere with your body's ability to absorb and implement the antibiotics.

Antibiotics are also known to sometimes cause diarrhea. A 2013 study by the University of Chicago concluded that probiotics were an excellent treatment for antibiotics and symptoms they may cause.  

Should I take probiotics if I am on medication? 

While you certainly can take medications and probiotic supplements, you will want to check with your doctor to determine if they will have any serious side effects that may impact your health. They may suggest that you make sure there is a block of time between taking medications and probiotics to make sure they will not interfere with your medicine's absorption rate.

The medication you are on, your current diet, and the make up of microorganisms in your body are all going to play a part in determining if you require probiotics or not.  

What lifestyle changes can enhance the effects of probiotics? 

One excellent way to enhance the benefits of probiotics and keep yourself healthy is to make sure you eat foods that support these helpful microorganisms. Fermented foods and enriched products can help your stomach maintain an ideal environment for probiotics so that they can continue to work effectively. Antioxidants are also going to help cut down on free radicals, which can harm cells and genetic materials. By changing your lifestyle to accommodate this dietary change, you can keep yourself from suffering from various digestive issues such as IBS.

Supplements are useful, especially for individuals who have experienced infections or injuries, which may have led to a decrease in helpful bacteria. However, you can always get probiotics in various amounts and strengths within foods like yogurt, cheese, and miso.  

Can probiotics lower your heart rate? 

Several studies reported probiotics, specifically Lactobacillus, could successfully treat hypertension. It can lower the heart rate for people who have unusually high blood pressure. There is also ample evidence that probiotics are good for general heart health.