Everything You Need To Know About Probiotics | Pharmacist Explains

Introduction

Has anyone, maybe a doctor or a friend, ever told you that you should consider taking a probiotic? You might be wondering what exactly probiotics are and why they’re so beneficial. Well, let’s dive right in and break it down.

 

First off, what are probiotics? Simply put, probiotics are live microorganisms that, when consumed in adequate amounts, offer health benefits to the host. These beneficial bacteria and yeasts help maintain the natural balance of organisms in our intestines, playing a crucial role in our digestive health.

 

The term “probiotics” comes from the Greek words “pro,” meaning “for,” and “biotic,” meaning “life.” These microorganisms are present in various foods and supplements, and research has shown they can positively impact our health, particularly in maintaining a healthy gut flora.

 

Now, let’s take a brief journey into the history and origin of probiotics. The concept of consuming beneficial bacteria dates back thousands of years, with early examples found in fermented foods. For instance, ancient civilizations like the Egyptians and Greeks enjoyed fermented milk products, unknowingly benefiting from the probiotics they contained.

 

Fast forward to the early 20th century, when the scientific exploration of probiotics began to take shape. Elie Metchnikoff, a Russian scientist and Nobel laureate, is often credited as a pioneer in probiotic research. In 1907, Metchnikoff proposed that consuming fermented milk products containing lactic acid bacteria could promote health and longevity. He observed that certain populations in Eastern Europe, who regularly consumed fermented dairy, seemed to live longer and healthier lives.

 

One specific example is Lactobacillus bulgaricus, a strain commonly found in traditional Bulgarian yogurt. Metchnikoff studied this bacterium and noted its positive effects on gut health among those who consumed the yogurt regularly. This early research laid the foundation for our modern understanding of probiotics.

 

So, in summary, probiotics are beneficial microorganisms that support our health, especially our digestive health. They’ve been part of human diets for millennia through fermented foods, and thanks to early scientific pioneers like Elie Metchnikoff, we now have a deeper understanding of how these microorganisms work and their potential benefits for our overall well-being.

Are There Different Types of Probiotics?

Now, let’s talk about the different types of probiotics. Probiotics come in various strains and forms, each offering unique benefits. Understanding these can help you choose the right probiotic for your needs.

 

First, let’s look at some common strains of probiotics. One of the most well-known strains is Lactobacillus. This group of bacteria is commonly found in yogurt and other fermented foods. For example, Lactobacillus acidophilus is known for its ability to help with lactose digestion and improve overall gut health. Another popular strain is Lactobacillus rhamnosus, which has been shown to support immune function and reduce the risk of gastrointestinal infections.

 

Next, we have Bifidobacterium. This group is prevalent in the intestines and helps to maintain a healthy gut environment. Bifidobacterium bifidum, for instance, is beneficial in breaking down complex carbohydrates, fats, and proteins into smaller components that the body can use more easily. Another important strain is Bifidobacterium longum, which is known for its ability to alleviate gastrointestinal discomfort and support a balanced immune response.

 

Saccharomyces is another type of probiotic, but it’s actually a yeast, not a bacterium. Saccharomyces boulardii is a well-known strain that has been extensively studied for its ability to prevent and treat diarrhea. It’s particularly effective against antibiotic-associated diarrhea and traveler’s diarrhea.

 

Now that we’ve covered the common strains, let’s talk about the different forms in which you can find probiotics. Probiotics come in several forms, allowing for various ways to incorporate them into your diet.

 

One popular form is capsules. Probiotic capsules are convenient and easy to take, making them a popular choice for many people. They often contain specific strains and can be taken with or without food. For example, a capsule might contain a combination of Lactobacillus acidophilus and Bifidobacterium bifidum. Powders are another form of probiotics. These can be mixed into water, juice, or smoothies, providing a versatile way to consume probiotics. Some powders might include strains like Lactobacillus rhamnosus and Bifidobacterium longum, offering a broad spectrum of benefits.

 

Finally, we have fermented foods, which are natural sources of probiotics. Examples include yogurt, kefir, sauerkraut, kimchi, miso, and kombucha. For instance, yogurt often contains Lactobacillus bulgaricus and Streptococcus thermophilus, while kefir is rich in a variety of beneficial bacteria and yeasts, including Lactobacillus kefiranofaciens and Saccharomyces kefir.

 

In conclusion, probiotics come in various strains and forms, each with its own set of benefits. Whether you choose capsules, powders, or fermented foods, incorporating probiotics into your diet can help support your digestive health and overall well-being.

How Do Probiotics Work?

Before we get into how they work, we have to talk about what clinicians will call, the gut microbiome. What the microbiome is is a complex community of microorganisms that live in our digestive tracts. You can think of it like our ecosystem of plants and animals that live in a delicate balance. Instead of plants and animals, our gut microbiome includes bacteria, viruses, fungi, and other microbes where probiotics are beneficial in that it provides bacteria that help maintain a healthy balance in this ecosystem.

 

The presence of a new healthy batch of microorganisms helps to support the growth and activity of beneficial microorganisms while keeping potentially harmful ones in check. For example, Lactobacillus acidophilus can help maintain the integrity of the intestinal lining and prevent the colonization of harmful bacteria like Clostridium difficile or you might know it as C. diff Which is an infection that causes very severe diarrhea.

 

And the way it does this is it provides competition with harmful bacteria. The bacteria in probiotics compete with “bad” bacteria for resources like food and space. This competition helps to prevent the harmful bacteria from taking hold or overgrowing and causing infections. For instance, Bifidobacterium bifidum can outcompete E. coli in the gut, reducing the risk of infections and maintaining a healthier balance of gut flora.

 

Another important mechanism is the production of beneficial compounds. Probiotics produce substances that are beneficial to our health. For example, Lactobacillus reuteri produces reuterin, a compound that has antimicrobial properties and can inhibit the growth of harmful bacteria. Additionally, many probiotics produce short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate. These SCFAs provide energy to the cells lining the gut and have anti-inflammatory effects.

 

Probiotics also enhance the gut barrier function. For instance, Lactobacillus plantarum can increase the production of mucins, which are proteins that form a protective layer on the gut lining. This barrier helps to prevent harmful bacteria and toxins from entering the bloodstream, thereby supporting overall gut health.

 

Furthermore, probiotics modulate the immune system. Bifidobacterium longum has been shown to enhance the activity of certain immune cells, such as macrophages and dendritic cells, which play a crucial role in detecting and responding to pathogens. By strengthening the immune response, probiotics help the body to better defend itself against infections.

 

In conclusion, probiotics play a vital role in maintaining a healthy gut microbiome by competing with harmful bacteria, producing beneficial compounds, enhancing gut barrier function, and modulating the immune system. Understanding these mechanisms helps us appreciate the powerful impact probiotics can have on our digestive health and overall well-being.

 

Now that we’re on the topic of which ones are available, what they help with and how they do that…

 

How Much Probiotics Should I Take?

 

The right dosage can vary depending on the specific health issue you’re trying to address. It’s important to choose a product and dosage tailored to your needs. Here are some guidelines and examples with specific brands.

 

For general digestive health, a common recommendation is to take a probiotic with a range of 1 billion to 10 billion CFUs (a CFU being colony-forming units which is what we use to measure quantity of probiotic) per day. A popular brand for this purpose is Culturelle, which contains 10 billion CFUs of Lactobacillus rhamnosus. This strain is well-researched due to how common it is and known for its general digestive benefits.

 

If you’re dealing with irritable bowel syndrome (IBS), you might need a higher dose. For instance, a brand called Align contains Bifidobacterium longum subsp. infantis 35624, specifically formulated for IBS relief. Align recommends taking one capsule per day, which provides 1 billion CFUs. Although this might seem lower than other probiotics, the specific strain used in Align is highly effective at this dosage for managing IBS symptoms so don’t fall into the trap of just comparing numbers to numbers. Like you wouldn’t say a watermelon is exactly 500 times more nutritious than a blueberry because it has 500 times the mass. Doesn’t work like that.

 

For immune support, a moderate dosage is typically recommended. Renew Life Ultimate Flora Extra Care is a good option, offering 30 billion CFUs per capsule, containing multiple strains like Lactobacillus acidophilus and Bifidobacterium lactis. Taking one capsule daily can help enhance your immune system’s function by supporting gut health.

 

When it comes to antibiotic-associated diarrhea, higher doses are often required. Florastor contains Saccharomyces boulardii, a yeast-based probiotic effective in preventing and treating diarrhea associated with antibiotic use. For kids, dosages are usually a lot lower as you’d expect and are tailored to their specific needs, like Gerber Soothe is designed for infants with colic and digestive discomfort and it contains 100 million CFUs, which is appropriate for young children.

 

In summary, the amount of probiotic you should take depends on what you’re taking it for. Always consider consulting with your doctor or your local pharmacist if you’re unsure.

 

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