Probiotics and Your Health
Open your newsfeed, and you are nearly guaranteed to read something new about the health benefits of probiotics. From celebrity doctors advertising the amazing health benefits to new targeted supplements, it seems like probiotics may be a cure-all. And to some extent, the hype is warranted. Given we humans have approximately 3-5 pounds of commensal bacteria living in our gut with more than 100 trillion bacteria coinhabiting our body, we must keep that delicate balance happy. They benefit our brain, our immune system, our skin, and even the way we metabolize food.
But it’s also essential to understand what probiotics are and how to choose the right fit for you. Otherwise, you may just be wasting your money.
What is a probiotic?
Greek in origin, the word probiotic means “for life.” A probiotic is a live microorganism that protects its host (you) and provides a wide array of health benefits. The good bacteria helps promote intestinal health while also hindering the growth of the “bad” microorganisms. We have a delicate balance of these “good,” and “bad” bacteria in our body, and this balance can be disrupted (known as dysbiosis) in several ways, including:
Use of antibiotics that kill all bacteria regardless of “good” or “bad”
Overabundance of “bad” bacteria from infection
IBS, IBD (Crohn’s disease and ulcerative colitis), SIBO (small intestinal bacterial overgrowth)
Tooth decay and periodontal disease
Food sensitivities
Overuse of antacids and NSAIDs
Stress
An inflammatory diet high in processed foods, alcohol, food dyes, artificial sweeteners
How do probiotics impact our health?
The ever-growing body of research on probiotics is staggering as researchers world-wide work to find evidence for the benefits of probiotics. What are they looking for? A myriad of results (check out this list of some of the clinical trials occurring just in the US) as a way to control the imbalance from the gut due to all of the above mentioned conditions
Conditions associated with poor gut health include increased food reactivity, allergies and asthma, autoimmune disease, skin conditions such as acne and eczema, PCOS, obesity and metabolic syndrome, and of course, digestive disorders like irritable bowel syndrome.
Even more fascinating - research shows that the bacteria in our gut plays a role in signaling pathways between the intestine and the brain. This research focuses on the signaling pathways that play a part in obesity, depression, anxiety, immune functions, and more.
For example, a study conducted through the National Academy of Sciences found that mice who were given a specific strain of probiotic (Lactobacillus Rhamnosus JB-1) experienced alterations in the expression of receptors for a neurotransmitter affecting anxiety and depression-related brain chemistry. This probiotic strain even appeared to reduce corticosterone, a hormone secreted in response to stress.
Where are probiotics found?
Probiotics are found in both foods and dietary supplements either naturally (as in fermented products such as yogurt, kefir, miso, sauerkraut, or other Lacto-fermented vegetables) or added to the food product.
Should you take probiotic supplements?
Does this mean you should guzzle down containers of yogurt, miso, and kefir and pop probiotic pills all day long? Maybe. I use probiotics regularly in my practice to support health conditions ranging from digestive disease to autoimmune conditions. But there are three crucial things to keep in mind when choosing a probiotic supplement:
Strain matters. Research that finds positive results from the use of probiotics examine the effect of a specific strain on a particular condition or disease. There are thousands of probiotic strains, and a strain that worked for one condition may not work for another. If you tried a drug store probiotic that is marketed for IBS, but you wanted immune benefits, this may not be the right fit. Match your strain(s) with condition.
Potency matters. The number of bacteria used to treat the condition (measured in “Colony Forming Units” or “CFUs”) is equally important. Don’t waste your money on a supplement or strain that only provides 1000 CFU when research tells us we need 10 million CFUs to see results. And if a company hides behind the mask of a “proprietary blend” and doesn’t give the amount of the strains present then choose another product.
Purity matters. Purchasing the extra-large, least expensive bottle may seem like a bargain, but you may be wasting your money. The world of supplements is a bit of a wild west. If you are taking probiotics, make sure your supplement has been third-party tested for contamination, that the listed amount of bacteria is present (or that it is still viable and alive), that the product is shipped and stored correctly from the manufacturing facility, and that it can reach your digestive system past your stomach acid. Working with a practitioner who can make specific recommendations can help you wade through the hundreds of companies.
The bottom line
We have a lot more to learn about probiotics. We are still in the infancy of our understanding of probiotic supplements and our health. In the meantime, including ¼- ½ cup fermented foods daily in your diet is an excellent place to start supporting that good bacteria. If you need a therapeutic dose for a specific condition, then an appropriate supplement with the right types of probiotics may be warranted.