Probiotics 101 What to Look For in Probiotic Supplements

Although the concept of living bacteria and yeast living inside your body may not sound appealing, it is actually not good and is an important part of digestion. The probiotics are actually the "good" bacteria your body needs "to help digest food, destroy disease-causing cells or produce vitamins," according to the National Center for Complementary and Integrative Health.1 In recent years, probiotic ingredients have increased dramatically, as they provide how to incorporate these healthy, living microorganisms into your system.



What Are Probiotics?

Biological probiotics are found in many fermented beverages or in foods such as kombucha or yoghurt, explains Sonpal. The most common are Bifidobacterium and Lactobacillus groups. Using them in large quantities offers many health benefits, such as measuring the types of bad and good bacteria found in the gut.


"Probiotics are good bacteria because they help keep the intestines healthy," he explained. "People choose to take probiotic supplements to make sure they keep the human population healthy and because they have to compete with 1,000 other types of bacteria in your gut."


How Do They Work?

Minchen explains that healthy bacteria replenish the intestinal lining (and other areas of the body, such as the skin) to protect it from harmful bacteria and germs, keep tissues strong and firm, and increase the absorption of nutrients from food.


“Without probiotics, the integrity of our intestinal mucosa can be compromised, allowing harmful bacteria to concentrate. Harmful bacteria and viruses can cause inflammatory conditions in our gut and lead to systemic inflammation later. The main effect can be a high risk of disease, malnutrition, malnutrition and chronic diseases, ”he said.


Benefits of Probiotic Supplements

Improved Intestinal Function: The primary function of probiotics is to fight off bad bacteria and bacteria in the gut that can lead to intestinal dysfunction and disease. “They help digestion and utilize nutrients in the diet while promoting smooth digestion by helping to maintain the intestinal lining and digestive tract,” Minchen said. These protective effects ultimately lead to a more efficient digestive system, which includes little / no gas or constipation, reduced diarrhea, normal bowel movements, and the convenience of regular digestion with food and snacks.1

Healthy Skin: Probiotics also have beauty benefits, according to each Minchen. They include reduced eczema and dermatitis. “Infants and infants supplementing with probiotics may have fewer cases of eczema outbreaks, while probiotics may help reduce the reaction of cow's milk to lead to eczema and dermatitis,” he adds. “Our skin is also naturally covered with good bacteria, and any imbalances or disturbances of good skin can lead to eczema, rash, acne, and rosacea. Adding probiotics or eating them in a balanced diet can help reduce the incidence of these skin conditions. ”

Improved Immunity: Probiotics increase the body's immune system throughout the body, including immunoglobulin-A cells, T-lymphocytes, and natural killer cells, Minchen said. “These antibodies are strong enough to fight off disease and disease. Probiotics, when ingested throughout the body, help prevent harmful bacteria from invading our digestive tract, our skin, and our tissues, reducing the risk of infection, ”he explains.

Improve Mental Health: Numerous studies, including one published in 2017 in the Annals of General Psychiatry, have shown that Bifidobacterium and Lactobacillus probiotic strains can reduce anxiety and depression, increase mood and awareness.2 "Although more research is needed to confirm this relationship, research has so far promised to link the healthy balance of bacteria with mental health, ”said Minchen.

Promote Heart Health: Studies have found that certain types of probiotics can help lower the amount and LDL cholesterol.3

Who Should Take a Probiotic Supplement?

Although probiotic supplement research is still ongoing, probiotic supplements show promise in treating or preventing many of the following conditions, including high blood pressure, lactose intolerance, constipation, yeast infections, irritable tuberculosis, type 2 diabetes, tuberculosis, and colon cancer, Sonpal keeps.


However, Minchen recommends that you talk to a dietitian to discuss the types and dosages that are best for you, depending on your health goals, medications, and health history. "A nutritionist can help identify the types that will best suit the conditions you want to control," he said.


How to Add Probiotics to Your Diet

Take It In Supplemental Form: Minchen emphasizes that the easiest way to add probiotics to your diet is to take daily supplements. "Probiotic ingredients vary in variety and number of bacteria, depending on their intended condition," he explains.

Eat Raw Foods: "Eating processed foods can help increase the penetration of natural bacteria," Minchen said. These foods include cooked vegetables (e.g., sauerkraut, kimchi), kefir (boiled cow's or goat's milk), and kombucha (boiled green or black tea). “The fermented diet consists mainly of bifidobacterium and lactobacillus strains, which benefit IBS, immunity, cholesterol, and mental health,” he explains.

Increase Your Fiber Diet: Adding fiber-rich foods can help nourish and increase probiotics in number and variety. "Fiber acts as a prebiotic for probiotics, which means it provides fuel for increased probiotics," Minchen said. "Aiming at about 25 grams of fiber from vegetables, fruits, whole grains, root vegetables, and vegetables is a great way to naturally improve the amount and variety of probiotics in your gut."

Potential Side Effects

Sonpal explains that there may be potential side effects or health risks of taking probiotics. "One of the dangers of probiotics is that a person can get sick if they have a weakened immune system," he revealed.Another worry about probiotics is the FDA does not monitor the manufacture of probiotics when they are considered dietary supplements, not drugs. “Therefore, it is not clear if high-quality probiotics can be bought at health food stores or pharmacies,” he says.  Another possibility is that low-quality products may not even contain probiotic bacteria that are listed on the label. 


Some people experience loose stool or gas during the first few days of taking probiotic supplements, “but this goes away after a few days; take probiotics once you finish your meal to help reduce this side effect,” he suggests. Minchen adds that this is more common when wrong dosages or strains are taken. “These symptoms can be due to the presence of too much yeast in the gut or another imbalance of bacteria that reacts with the probiotic,” she explains. “Starting with a gentle dose and speaking with a dietitian to identify the best strains for you can be helpful here.” 


Also, some probiotic strains may contain soy, cow's milk, or egg, which may trigger an allergic reaction for those who are allergic to these foods. “Checking labels on probiotic supplements is essential for avoiding these allergens,” Minchen states.


Probiotics may also produce biogenic amines, including histamine, tyramine, tryptamine, and phenylethylamine: “These amines can lead to increased excitement of the nervous system, increased or decreased blood flow, and headaches/migraines for those who are sensitive to them,” says Minchen. These reactions are more likely when eating probiotic foods, as opposed to taking a supplement.4


The Takeaway 

Although more research needs to be done, probiotics are generally beneficial for boosting gut health, immunity, heart health, mental health, and skin health. And they have very few drawbacks. However, speaking with a dietitian and/or a doctor to identify the best strains and dosages for you is important to maximize the benefits of probiotics and avoid possible side effects, Minchen states. “Also, achieving healthy probiotic intake through the foods and supplements that contain the right strains for you may be best for variety and sustainability.”