Spore-based Probiotics vs Regular Probiotics: Which One Do Doctors Recommend?
Spore-based probiotics contain bacteria known to release spores (think of them as little probiotic babies) that can flourish and multiply in the large intestine.
Regular probiotics are meant to re-colonize the gut, meaning they multiply and form a stable, replicating population.
Understanding the critical differences between the two can help you make a better choice for your specific gut health issues.
Spore-Based Probiotics vs. Regular Probiotics
What Are Spore-Based Probiotics?
Spore-based probiotics are derived from soil-based organisms (SBO) or bacteria. When the environment becomes unfavorable, soil-based bacteria undergo sporulation and form endospores. These endospores encase the probiotic strains and are highly resistant to stomach acid.
Spores are like inactive, dormant cells, and when activated, they become vegetative cells that can actively change the gut environment by improving microbial diversity and promoting beneficial bacteria.
Benefits of Spore-Based Probiotics:
1. Survive harsh conditions:
They are naturally able to protect themselves from the harsh environment of the stomach and are resistant to stomach acid, digestive enzymes and bile acid.
2. Stability:
Spore-based probiotics are light and heat-resistant, making them more shelf-stable.
3. No synthetic coating:
The natural spore structure preserves the probiotic until it reaches the lower intestine, so it does not need preservatives or a synthetic coating.
4. Safe for use in SIBO:
They recondition the gut to promote the growth of beneficial bacteria instead of re-colonizing it, making them more suitable for people with SIBO (small intestinal bacterial overgrowth)
What Are Regular Probiotics?
Probiotics are live microorganisms that, when consumed adequately, provide health benefits by improving or restoring the gut microbiota.
Probiotics support gut health through several mechanisms: enhancing the gut’s protective barrier, improving adhesion to the intestinal lining, and inhibiting the attachment of harmful pathogens.
Benefits of Regular Probiotics:
1. Rapid recovery of good gut flora:
Regular probiotics are live bacteria that immediately affect gut flora and can help restore and maintain a balanced gut microbiome.
2. Enhanced immunity:
They improve digestion, outcompete pathogenic microorganisms, and modulate immune responses.
3. Well-researched strains and dosage/use:
One obvious benefit is the research associated with this probiotic form. It has a more diverse range of strains that have been extensively studied, including their potential benefits, recommended dosages, and frequency of consumption.
4. Factual CFU count:
Regular probiotics have a more tangible CFU count since it’s much easier to count living microorganisms and more straightforward to understand how many are consumed.
Differences Between Spore-Based and Regular Probiotics
1. Survivability:
Spore-Based Probiotics
These are soil-based bacteria that produce endospores with a protective capsule around them. This ability lets them live in the gut and extreme soil, water, and dust conditions. Spore formation helps these probiotics survive manufacturing, including fermentation, freezing, drying, thawing, and rehydration.
Additionally, these spores are better at surviving the journey through the gut. They can grow and settle in the digestive tract because the capsule makes them resistant to the degrading effects of digestive enzymes, stomach acid, etc.
Regular Probiotics
Regular probiotics are more delicate and can be easily affected by environmental conditions since they do not have a natural protective coating. To stay alive, they must often be kept in specific situations, like refrigeration. When exposed to stomach acid or high temperatures, many of them can be destroyed before reaching the gut.
2. Shelf Life and Storage:
Spore-Based Probiotics
They have a longer shelf life because the spore form is much more stable. The protective spore coating helps them remain viable for a more extended period. They generally do not require refrigeration and can be stored at room temperature.
The spores can withstand extreme conditions like heat and humidity, making them more convenient to store and transport.
Regular Probiotics
These typically have a shorter shelf life because the live bacteria they contain are more sensitive to environmental conditions. They can lose their effectiveness over time and often need refrigeration to maintain it. They are also more sensitive to heat, moisture, and light, which can kill the live bacteria or reduce their potency.
3. Strain Diversity:
Spore-Based Probiotics
Spore-based probiotics typically contain fewer strains than regular probiotics, but these strains are incredibly robust, including Bacillus Coagulans, which help improve digestion and alleviate symptoms of irritable bowel syndrome (IBS). It can also support the immune system and reduce inflammation.
The Bacillus Clausii strain is resistant to antibiotics, helps restore gut flora after antibiotic use, and supports overall digestive health.
Regular Probiotics
On the other hand, regular probiotics have an extensive variety of well-researched strains. For example, Lactobacillus aids digestion and helps with lactose intolerance, while Bifidobacterium supports digestive health and boosts the immune system.
Research studies indicate Saccharomyces boulardii reduces antibiotic-associated diarrhea, and Streptococcus thermophilus aids digestion and reduces lactose intolerance symptoms.
Lastly, Lactococcus Lactis enhances immune function and digestive health.
4. Effectiveness:
Spore-Based Probiotics
These exist in an endosymbiotic relationship with their host, temporarily surviving and proliferating within the GIT. This means they have increased efficacy in diverse and challenging conditions, like the stomach’s highly acidic content.
According to NCBI, supplementation with oral spore-based probiotics decreased the concentration of endotoxins and triglycerides after meals, reducing the symptoms of “leaky gut syndrome.”
Regular Probiotics
These work by re-colonizing the gut flora and inducing the growth of good bacteria. Numerous studies indicate that probiotics help prevent or treat several health conditions, such as atopic dermatitis, hypercholesterolemia, and antibiotic-associated diarrhea.
Moreover, Lactobacillus probiotics help strengthen the gut lining, improving immune function and reducing the risk of bacteria leaking through the gut. This protection may help prevent gut infections, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD).
Similarities Between Spore-Based and Regular Probiotics
1. Gut Health Benefits:
Spore-based probiotics
They are highly resilient, surviving harsh conditions to support long-term gut health and promote a diverse microbial environment, which is favorable for beneficial bacteria to survive.
Regular probiotics
These work by quickly replenishing and maintaining the amount of gut flora required for optimal function.
2. Immune System Support:
Regular probiotics
Help regulate the body’s immune system by influencing critical immune cells like dendritic cells, macrophages, and T and B lymphocytes. They also reinforce the intestinal barrier by increasing mucins and tight junction proteins.
Hence, they modulate the intestinal microbiota by suppressing the pathogenic bacteria in the gut and training the immune system to recognize and eliminate harmful microbes.
Spore-based probiotics
Research indicates that supplementation with spore-based probiotics increases IL-6 and IL-10. This increase in pro- and anti-inflammatory cytokines indicates a general activation of the immune system.
3. Safety and Side Effects:
Spore-based and regular probiotics are generally safe for most people. However, some individuals might experience mild digestive upset, like gas or bloating, when first starting them.
Spore-based probiotics
They are usually well-tolerated and can survive harsh conditions in the digestive system.
Regular probiotics
These are also safe but may be more sensitive to environmental conditions, occasionally affecting their efficacy.
What Gives One an Edge Over the Other?
When to Choose Spore-based Probiotics:
1. During Travelling
When stability and convenience are concerns, spore-based probiotics are your best bet since they can survive harsh environments, do not require refrigeration for storage, and are non-toxic.
2. Post-Antibiotic Course
Endospores are better at surviving antibiotic treatment, so spore-based probiotics are more suitable for treating chronic antibiotic users or children with antibiotic-induced diarrhea.
3. For SIBO
People with SIBO (small intestinal bacterial overgrowth) should avoid regular probiotics, as they increase the amount of gut flora and may potentially exacerbate symptoms. Spore-based probiotics are ideal for such patients.
When to Choose Regular Probiotics:
1. When Looking for Lacto & Bifido Strains:
When looking for specific benefits of strains like Lactobacillus and Bifidobacterium for reducing symptoms of conditions like IBS, Ulcerative Colitis, or an ileal pouch.
2. For Quick Fixes:
Regular probiotics can quickly establish beneficial bacteria in the gut, making them a good choice for rapid relief of digestive issues.
3. For specific treatment:
Regular probiotics have been researched more extensively, and there is strong clinical evidence for specific strains favorable to particular conditions. For example, Bifidobacterium bifidum is known to improve IBS symptoms. Thus, they can be used for your specific health concerns.
Recommended Spore-Based & Regular Probiotics
Best Spore-Based Probiotics:
>>Optibac Probiotic Gut Health Gummies: These contain the Bacillus Coagulans IS-2 strain, which has proven efficacy against abdominal discomfort, straining, and bloating.
>>Thorne’s Bacillus Coagulans: Supports GI function and bowel regularity.
>>MegasporeBiotic by Microbiome Labs: Known for its comprehensive blend of five Bacillus spore strains.
>>Just Thrive Probiotic & Antioxidant: Contains four resilient Bacillus strains and is highly rated for improving gut health.
Best Regular Probiotics:
>>Culturelle Daily Digestive: They have 10 billion CFUs of Lactobacillus Rhamnosus GG, a probiotic strain that may benefit several health conditions, such as diarrhea and irritable bowel syndrome
>>YourBiology Gut+: With 10 potent probiotic strains (plus 3 digestive enzymes) that break down food for more accessible, calmer digestion – it significantly reduced my IBS symptoms like gas, bloating, or stomach upset.
>>Biotics8: Contains pre and probiotics and digestive enzymes to help improve gut microbiome and fortify the immune system.
Conclusion
Now that we’ve covered the differences between spore-based and regular probiotics, their specific benefits, and when to choose each type, let’s summarize it:
→ Spore-based probiotics are robust and resilient in harsh environments due to their naturally protective barriers and are ideal for long-term gut health.
→ While regular probiotics offer specific strain benefits and quicker effects by balancing the good/bad ratio of our gut microbiota and providing rapid relief.
So, choose the right probiotic based on your needs and circumstances, and always consult with your healthcare provider for personalized advice.
