Probiotics, also known as good bacteria that reside in your body and provide all sorts of health benefits. Adding yogurt, kimchi, or other probiotic-rich foods to your diet will absorb these microorganisms. But if those foods are not appealing to you, you can also resort to supplements.
These microorganisms, which comprise both bacteria and yeast, are potentially beneficial for the following conditions:
- Digestive problems (such as diarrhea and constipation)
- Irritable bowel syndrome (IBS)
- Ulcerative colitis
- Crohn's disease
- Vaginal infections
- urinary tract infections
They can also be useful for a long list of other situations, including dental health, immune function, skin conditions, mental health and frame of mind, the health of heart, inflammation, the control of weight and allergies. Although much remains to be known about the positive effects of probiotics.
4 things to look for in a quality probiotic
If you search online or peruse the vitamin and supplement aisle at a drugstore, you'll find plenty of options. We tell you the basic factors that you should take into account when selecting a probiotic supplement.
UFC
This stands for colony-forming units and is an estimate of the number of viable cells capable of forming new bacterial colonies in the intestine. Doses of 5 to 20 billion CFUs per day have been shown to be effective in supporting digestive and immune health.
Some products will advertise that they have "megadoses" of probiotics, but higher CFUs don't always equate to better health benefits.
mark and certification
Choose a reputable brand before making a purchase. Look for a brand that has doctors, dietitians, and other nutrition experts working behind the scenes. You can also look for a third-party certification.
additives
When reading the label, look for additives or allergens in probiotic capsules that may not work for your body, especially if you have food sensitivities or dietary restrictions.
If the information is not available there, you can check the company's website or contact them for more information.
Genus, species and strain
Along with an alphanumeric, bacteria are identified by their genus, species, and strain. Within each genus, there are many species and strains. Here are some of the more common genera found in probiotic supplements:
- Lactobacillus: This help can with diarrhea, as well as allergies, stomach ache and constipation.
- Bifidobacterium: This bacteria can help with constipation and respiratory infections.
- saccharomyces: This yeast can be effective against diarrhea and stomach ache.
- Streptococcus: This is effective with some forms of diarrhea.
- Bacillus: This helps with abdominal pain, bloating and constipation.
The most important thing to look for is the right species of bacteria (or yeast) tailored to your specific health needs. And despite their wide availability, probiotic supplements aren't entirely benign. It is recommended to try them in a short period of time (2-4 weeks) instead of taking them daily for several years.
The best probiotics according to your needs
For general health
If you are looking to improve your overall digestive health, a multi-strain option may be appealing. Multi-species supplements are typically recommended, which helps promote the greatest possible diversity in the microbiome, but for some, single-strain supplements may be more appropriate.
See offer on AmazonFor the women
If you're prone to yeast infections, there may be a preventative benefit to taking probiotics, according to a December 2020 report from ConsumerLab, which provides independent test results for health and nutrition products.
This is an area where more study is needed to determine exactly. Lactobacillus rhamnosus seems to be the best probiotic for vaginal health.
See offer on AmazonFor diarrhea
Probiotics are particularly helpful with diarrhea, especially after recent antibiotic use. Lactobacillus rhamnosus GG and Saccharomyces boulardii both help reduce antibiotic-associated diarrhea, which affects 30 percent of people taking antibiotics.
It not only eases antibiotic-associated diarrhea, but can also help with travelers' diarrhea.
See offer on AmazonFor constipation
Fighting to go to the service can be uncomfortable. Probiotics can be safely tried for mild constipation, in addition to adequate hydration, fiber intake, and magnesium supplementation.
Compared to a placebo, Lactobacillus reuteri helps improve bowel movement frequency.
See offer on AmazonProbiotics for IBS
Probiotics can ease the symptoms of irritable bowel syndrome. Strains of Lactobacillus bacteria can help relieve IBS symptoms. You just have to take into account that this product contains milk.
See offer on AmazonTo lose weight
People who are overweight or obese are observed to have a lower diversity of bacteria within their gut microbiome. And certain probiotics can be beneficial when it comes to weight loss.
See offer on AmazonProbiotics for Brain Health
The intestine plays an important role in your mood, so much so that it is known as your "second brain". The gut and your brain communicate with each other, which means psychological interventions can help with gut-related problems.
Taking Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum have been observed to alleviate symptoms of depression in people with major depressive disorder.
See offer on Amazonfor heart health
It is possible that probiotics could help with heart health, mainly through their beneficial effect on cholesterol levels. Although some reviews have found that probiotics could improve lipid levels, others have found insufficient evidence. More research is needed to clearly establish how probiotics can help with heart health and cholesterol.
See offer on Amazonfor immunity
A surprising number (70 percent) of immune cells are found in the intestine. What happens in your gut affects many systems in your body, including the immune system.
Although more research is needed in this area, there is evidence that probiotics containing strains of Lactobacillus and Bifidobacterium are linked to reduced symptoms of colds and upper respiratory infections, per the ConsumerLab review.
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