Top 3 Things to Look for Before Buying Your Probiotic
When considering purchasing a probiotic, it is essential to conduct thorough research to determine the most suitable option for your specific health needs. It’s not a one-size fits all approach. Begin by identifying the strain or strains of beneficial bacteria that have been shown to address your particular health concerns. Look for a reputable brand that employs rigorous quality control measures and offers products with high levels of live cultures. Consider factors such as the number of colony-forming units (CFUs), additional ingredients, and any allergens that may be present in the formula.
#1: Multiple Strains
Probiotics are live bacteria and yeasts that are beneficial for our overall health, particularly for digestive health. Research is constantly being done on new strains of probiotics that show promising results. Some of the most well-known probiotic strains include Lactobacillus acidophilus, Bifidobacterium lactis, and Saccharomyces boulardii. Lactobacillus acidophilus is known for its ability to help with digestion and improve lactose intolerance. Bifidobacterium lactis is beneficial for boosting the immune system and maintaining a healthy gut (all probiotics should help with a healthy gut). Saccharomyces boulardii is often used to prevent and treat diarrhea. These probiotic strains are commonly found in fermented foods like yogurt, kefir, and kimchi, as well as in supplement form. When taking a probiotic, you want to choose one with multiple studied strains to gain the most benefit.
#2: Researched Strains
When exploring probiotic brands, not only is multiple strains important, but it is crucial to prioritize those with research-backed formulations. These probiotics have undergone rigorous scientific investigation to validate their efficacy and safety. Trusted brands often invest in studies to demonstrate the specific strains' benefits, optimal dosage, and potential side effects. By choosing a research-backed probiotic brand, consumers can have confidence in the product's quality and its ability to deliver the desired health outcomes. Investing in probiotics with scientific support can lead to a more informed decision-making process and ultimately a more significant impact on overall well-being. The company should be very transparent about their research and show positive results with their formulation.
#2: CFU Count
The colony forming unit (CFU) count is a measure commonly used to indicate the amount of viable bacteria present in a probiotic supplement. A higher CFU count is generally associated with a more potent and potentially more effective product, but more isn’t always better. When looking for a probiotic, it is important to consider the CFU count, as it can influence the product's ability to colonize the gut and provide the intended health benefits. It is advisable to choose a probiotic with a CFU count tailored to your specific health needs and to consult with a healthcare provider to determine the most appropriate dosage for your individual requirements. A general rule of thumb is a CFU count of 10-20 billion.
When to Take Probiotics
I recommend taking a 30 day course of probiotics in the following situations:
A minimum of once a year
After every course of antibiotics
If you have ongoing digestive issues
The Best Sources of Probiotics
While buying probiotics in supplement form can be beneficial, the best way to incorporate probiotics is through probiotic-rich foods. Probiotic-rich foods are a valuable addition to a healthy diet due to their beneficial effect on gut health. Some of the best sources of probiotics include kefir, yogurt, sauerkraut, kimchi, miso, and tempeh. These foods are fermented, which means they contain live beneficial bacteria that can help maintain a balanced gut microbiota. Incorporating probiotic-rich foods into your daily meals can support digestion, boost the immune system, and promote overall well-being. It is important to consume a variety of probiotic-rich foods to maximize the diversity of beneficial bacteria in the gut. If you have the ability to ferment you’re own foods, do so! This is the absolute best way to incorporate healthy microbes into your body. But, many of us don’t have that kind of time. When buying probiotic-rich foods be sure to read the label. Many foods that should have probiotics don’t because the probiotics are destroyed during processing. Make sure the label states something like “active cultures” or “live cultures.”
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