Evidence suggests that supplementing good bacteria levels with a high-quality probiotic can benefit the body in many ways. The digestive system can benefit, as can the immune system; and even various areas such as skin health, energy levels, and weight management. But when it comes to choosing a probiotic supplement, the consumer is faced with a number of claims from various companies; bragging about their different strains, species, billions, shelf stability, etc. And all this in different forms: probiotic capsules, pills, yogurts, drinks, even chewing gum and chocolate!
So, what factors are really important when making a decision? Is it necessary to go for a certain number of billions? Do you have to take a certain number of strains? Is it better to take probiotics in the form of a yogurt drink or in a capsule? It’s a tough decision to make and one that, if made incorrectly, could damage your bank balance, as well as your health. Here I will share some tips on what to look for in a probiotic.
1. Avoid deceptive products like trendy yogurt drinks. These should be especially avoided if you want to watch your waistline or if you have diabetes; as the sugar levels in these ‘healthy’ drinks are colossal. The leading probiotic yogurt drinks contain more sugar than cola; and sugar-free options contain artificial sweeteners.
2. Billions count. First of all, try not to worry too much about how many billions you’re getting. It will not be beneficial to take 30 billion probiotics per day if the probiotics have not met more important criteria, for example, the ability to survive heartburn and bind to the lining of the intestinal wall. That being said, the gut is home to approximately 100 trillion bacteria. So it’s best to opt for a supplement that offers at least 2-3 billion microorganisms, rather than a few million.
3. Don’t be fooled by the ‘Manufacturing Time Guarantee’. Sure, it sounds like a good thing, after all it is a guarantee! But in reality, what this jargon guarantees is that the number of billions stated on the package is actually the number of billions that existed in the product when it was manufactured. Since bacteria are delicate in nature, this count will certainly drop as the product sits on the shelf, or even in the fridge. Be sure to choose a company you can trust to provide you with an honest count of beneficial bacteria.
4. To refrigerate or not to refrigerate? Since probiotics were always kept in the refrigerator in the past, some people think that refrigeration is a sign of better quality probiotics. However, thanks to sophisticated freeze-drying technology, that is no longer the case. Many shelf-stable probiotics are just as effective, if not more; so it remains a matter of personal preference.
5. How many strains? Multi-strain probiotics are generally a good idea. As different strains naturally reside in different areas of the intestine, taking more than one will support a larger area of your intestine rather than just your small intestine, for example. On the other hand, if you are looking for a product with a large number of different strains, be careful because several strains can “cannibalize” each other within one capsule. Be sure to choose a reputable company with experience in probiotic and prebiotic supplements; they should have tested the strains to make sure they can live together in harmony.
6. Get the right strains for you. Research on probiotics shows time and time again that different strains will have different effects on the body. For example, Bifidobacterium infantis is an excellent probiotic species for children and is believed to play a key role in immunity. However, it will naturally settle in the large intestine, so it is not an ideal probiotic for a patient taking antibiotics (who will lose a large amount of probiotics from the small intestine). Try to find a probiotic supplement that suits your needs. for your state of health, rather than a general product that is marketed to everyone.
7. Make sure there is research. Do your research and make sure they’ve done yours: look at their promotional materials, browse their website, talk to their reps, and don’t be afraid to ask lots of questions. Reliable probiotic supplements must be backed by clinical trials, and these trials must be available for you to inspect at will.