How to Choose the Best Probiotic for Your Needs?

As a dietitian who has spent the last 7 years creating individualized plans for various health needs, I know there’s no one-size-fits-all approach.

The same goes for probiotics.

Different strains cater to different gut health needs, and what works for you might not work for your friend and vice versa.

So, when choosing a probiotic, there are a dozen subjective factors to consider. Let’s discuss them.

First Step: Understand the Basic Probiotic Categories

First things first, when choosing a probiotic, it’s essential to grasp the main categories as each type has distinct benefits and uses.

1. Bifidobacteria

Bifidobacteria are the first colonizers of an infant’s gut and are widespread in the environment. Common species include B. bifidum, B. longum, and B. breve.

Bifidobacteria can help with lactose digestion, prevent diarrhea, and reduce symptoms of IBS. These bacteria have also been linked to improved lipid levels and better absorption of minerals.

2. Lactobacilli

Lactobacilli produce lactic acid and have long been used to culture dairy products. Notable species are L. acidophilus, L. rhamnosus, and L. fermentum.

They support digestion, reduce antibiotic-associated diarrhea, and lower the risk of vaginal infections. Some Lactobacillus species may aid in weight loss and improve cholesterol levels.

3. Saccharomyces

The Saccharomyces genus includes yeasts like S. boulardii, known for its resilience and effectiveness in treating GI disorders. These yeast probiotics can withstand high temperatures and low pH levels in the GI tract better than many bacteria.

However, avoid these for immunocompromised individuals due to potential risks.

4. Soil-Based Probiotics

Soil-based probiotics, such as Bacillus species, are typically found in soil and some fermented foods. B. subtilis, B. clausii, and B. coagulans are common examples. They offer benefits like restoring gut microflora, anti-inflammatory effects, and fighting infections.

Always choose products from reputable manufacturers to avoid contamination and ensure safety.

Next Step: Knowing the Common Strains & Their Uses

1. Bifidobacterium animalis

Bifidobacterium animalis, especially its subspecies B. lactis, shows benefits in digestive health. It has been linked to improvements in constipation and reductions in bad cholesterol levels. It also supports the intestinal barrier and reduces GI pathogens.

2. Bifidobacterium bifidum

This species is great for enhancing the gut environment and is often used in fermented milk products. B. bifidum can reduce symptoms of IBS, and infections, and potentially help in the prevention of colon cancer.

3. Bifidobacterium longum

Bifidobacterium longum supports gut health by producing essential vitamins like B1, B6, and B12, and strengthening the intestinal barrier. It’s particularly beneficial for infants as it helps colonize the newborn gut microbiome.

4. Lactobacillus acidophilus

Lactobacillus acidophilus is commonly found in the human gut and fermented foods. It combats bacterial infections in the vagina and has potential anti-cancer properties. It’s also known to lower cholesterol levels.

5. Lactobacillus casei

Lactobacillus casei is a versatile strain used for fermenting foods and reducing antibiotic-associated diarrhea. It also shows potential in suppressing colon cancer growth.

6. Lactobacillus paracasei

Lactobacillus paracasei helps in reducing the incidence of eczema in children. This strain can also alleviate bloating during the treatment of diverticular disease.

7. Lactobacillus plantarum

Lactobacillus plantarum is effective in reducing cholesterol levels and alleviating IBS symptoms. It can also increase iron absorption and help in preventing iron deficiencies.

8. Lactobacillus reuteri

Lactobacillus reuteri offers multiple benefits, including reducing the duration of infectious diarrhea, lowering cholesterol levels, and boosting vitamin D. It also helps combat vaginal yeast infections.

9. Lactobacillus rhamnosus

Lactobacillus rhamnosus is effective against various infections and is frequently used in fermented dairy products. It reduces the risk of eczema and aids in fighting GI pathogens.

10. Saccharomyces boulardii

Saccharomyces boulardii is beneficial for lowering the risk of acute diarrhea, fighting H. pylori infections, and improving IBS symptoms. It is also resistant to most antibiotics.

More Tips on How to Pick the Right Probiotic Supp

Rest assured with these 6 tips, you’ll never buy the wrong probiotics for yourself.

1. Look at the CFU Count & Encapsulation Technology:

CFU stands for Colony Forming Units, indicating the number of viable microorganisms in a probiotic supplement. Typically, products offer between 1 to 10 billion CFUs per serving.

But, know that high CFU counts don’t always mean better effectiveness. Many bacteria can die before reaching your intestines. That’s why encapsulation technology, such as micro-encapsulation, is crucial. This technology ensures that more bacteria survive the journey through your digestive tract.

Also, look for clinical studies backing the product’s CFU count and delivery mechanism. A company can make all big flashy claims but it all comes down to how good their formulation is. If the strains are not research-backed, they won’t work for their “marketed purpose”.

2. Diversity is Important, Not Just High CFUs:

Your gut microbiome comprises various bacterial strains. A probiotic supplement should reflect this diversity. Single-strain products like those containing only Lactobacillus acidophilus may be less effective.

Opt for supplements that include multiple strains such as Lactobacillus, Bifidobacterium, Streptococcus thermophilus, and Saccharomyces boulardii. These strains work together to enhance overall gut health.

A diverse probiotic ensures broader benefits and more effective colonization in the gut. Always check the label for the types of strains included.

3. Consider the Storage Options:

To make sure your probiotics do their job, proper storage is key. Most probiotics contain live bacteria that need to be kept cool, so always check the label and store them in the fridge. If they get too warm, the beneficial bacteria may die off, leaving you with a supplement that’s far less effective.

However, if you have a busy lifestyle, and are always on the go, probiotics marketed specifically as “shelf-stable’’ are a great option. It is because they are specifically formulated with heat-resistant strains, allowing you to keep them at room temperature without compromising their effectiveness.

This way, you can enjoy the full benefits of your probiotics, no matter where you are

4. Read the Label and Do Your Own Research:

Probiotics are not regulated by the FDA, so it’s crucial to scrutinize labels and conduct your own research. Ingredient lists should be clear and transparent.

Seek out scientific studies and customer reviews that verify the efficacy and safety of the probiotics you’re considering. Brands that provide detailed information about their strains and clinical data are generally more trustworthy.

If you’re unsure, consult a healthcare professional for recommendations tailored to your specific health needs.

5. Don’t Hesitate to Pay a Little Extra for Quality:

Probiotic supplements vary greatly in price and quality. While cheaper options might seem attractive, they often lack the potency and safety of higher-end products.

Investing in a reputable brand ensures that you’re getting what the label promises. Quality supplements undergo rigorous testing and often have third-party certifications.

Brands like Youbiology Gut+, Biotics 8, and Culturelle are known for their consistency and quality. Spending a bit more can make a significant difference in efficacy and safety.

6. A Synbiotic Formula is Better than Probiotics Alone (unless you have SIBO or IBS):

Synbiotics combine probiotics and prebiotics to enhance the effectiveness of both. Prebiotics like inulin and FOS feed the beneficial bacteria, helping them thrive.

This synergy improves digestion, nutrient absorption, and overall gut health. However, if you have SIBO or IBS, synbiotics might cause digestive discomfort.

In such cases, start with low-FODMAP prebiotics or just probiotics. Gradually introduce prebiotics as your gut adjusts. This cautious approach can prevent worsening symptoms and help you find the right balance for your digestive health.

Conclusion

Selecting the right probiotic is an important step in your gut healing journey.

By considering factors such as the strain of bacteria, CFU count, and specific health goals, you can make an informed choice.

Evaluating clinical evidence and customer reviews can also offer valuable insights into the effectiveness of various products.