In a 2012 National Health Interview Survey, about 4 million US adults said that they had used probiotics and prebiotics within the past 30 days of the survey. As more people try to improve their gut and overall health, probiotics are becoming increasingly popular. We all know that a healthy gut is essential for our well-being. In addition, new microbiome studies suggest that good gut health benefits other areas of our health, including our mental health.
However, there can be many confusing terms surrounding probiotics, which may make it hard to understand what they are and how they work. In this article, we’ll go over probiotics in more depth.
What are probiotics?
It can be surprisingly hard to define probiotics. In general, probiotics provide live microorganisms in a large enough amount to benefit the host, in this case, people. However, different countries may have specific definitions of quantities or types of bacteria that are accepted as probiotics. Therefore, in general, a probiotic should contain large enough quantities of living bacteria that have been shown to be beneficial for human health.
Are probiotics the same as prebiotics or synbiotics? While these words can sound similar, they mean different things.
Prebiotics are a type of nutrient that the bacteria in our gut consume. They influence the composition of gut microbiota and can support our health by helping beneficial bacteria grow. Many prebiotics are carbohydrates and occur in fruits, vegetables, and milk.
Synbiotics are a combination of probiotics and prebiotics. The important thing about them is that this combination should help the probiotic bacteria in a synbiotic supplement thrive. They are designed to overcome limitations related to bacterial survival when consumed as a supplement.
Are probiotics supplements or can you find “natural” probiotics?
The concept of probiotics was born from the observation of Bulgarian peasants who lived long and healthy lives. It was hypothesized that their consumption of fermented milk products helped them achieve longevity. It turns out that many foods contain probiotics so that you can find them in things like:
- Fermented milk products. Yoghurt, cultured buttermilk, and cheese are excellent sources of probiotics. Kefir is a popular drinking probiotic.
- Fermented foods. Miso, sauerkraut, sourdough, kimchi, pickles and tempeh all offer plenty of probiotics.
- Human breast milk is surprisingly another probiotic.
How do they work?
It may seem that consuming bacteria and yeasts shouldn’t do anything. However, probiotic supplements can benefit health. Our gut contains many microorganisms that make up our microbiome. Having more or less of a particular type of microorganism can affect our general health and gut condition. Therefore, changing your microbiome through probiotic usage can have positive effects.
The bacteria we consume in probiotic foods and drinks and supplements can affect our health. They do so through a range of mechanisms, including:
- It helps prevent the growth of pathogenic microorganisms in the gut, for example, by stopping them from adhering to the gut or by increasing the colon’s acidity.
- They help synthesize vitamins and bioactive compounds.
- They can help with metabolizing bile salts.
- They can regulate fat metabolism.
- They can increase electrolyte absorption.
- They can communicate with cells inside the GI tract and outside, improving immune function.
- They can support the function of the intestinal barrier.
What types of bacteria are in probiotics?
Probiotics tend to contain different genera of bacteria. Specific bacterial strains provide particular benefits, so it’s a good idea to check the genera in your supplements. Typically, the following genera of bacteria are used:
- Lactobacillus.
- Bifidobacterium.
- Bacillus.
- Pediococcus.
In addition, specific yeasts can be present in probiotics.
What are the health benefits of probiotics?
Now that we’ve established what probiotics are, what are the benefits of probiotics? The benefits of probiotics for men and women are numerous and include:
- Gut benefits. One of the apparent benefits of probiotics is the promotion of gut health. This can be especially helpful for those experiencing gut discomfort during travelling and those wanting to support normal stool. In addition, probiotics may help with certain conditions, such as IBD or gut issues associated with antibiotic usage.
- Skin benefits. Certain bacteria can be used alongside other treatments to promote skin health and address concerns like acne. This can be through topical applications or oral probiotics.
- Immune function. Our gut is essential to our immunity and is one of the largest immune organs in the body. Probiotic bacteria can act in the gut and modulate immune response in other body parts, such as the brain and the lungs. They can stimulate immune system cells to produce signalling molecules and compounds involved in defence.
- Supporting healthy weight and metabolism. Our gut communities are altered by obesity. Since the gut is essential for controlling energy expenditure and appetite, people have looked towards probiotics to help manage these changes. It appears that consumption of fermented milk foods, like yoghurt, is associated with lower chances of weight gain.
- Oral health benefits. It’s essential to look after the health of our mouth and teeth. Probiotics can help support tooth and gum health, such as during periodontitis.
- Bone strength. Our microbiota regulates our bone mass. Probiotics may help lower inflammatory markers, which can support bone mass maintenance.
- Cognition and mood support. The gut can produce neurotransmitters and other molecules that affect our brain. Probiotics may be able to support mood and cognitive function, but there is more research to be done in the field.
Are there any risks to taking probiotics?
If you’re considering probiotics, you may want to know more about their safety. Probiotics seem to appear safe for healthy people; however, more research needs to be done to assess the severity and frequency of side effects.
For those who are severely ill or immunocompromised, probiotics are not a great choice. There have been cases of severe infections in these groups, so it’s best to consult with a doctor before considering probiotic supplements.
Probiotic supplements can contain things other than what is listed on the ingredient list, so contaminations and allergies can be concerns.
Always consult with a medical professional before trying new supplements, including probiotics.
How to use them safely
Probiotics come in two main packages—those found in foods or those sold as supplements. Their usage is slightly different, and safety concerns may be different as well. It’s therefore worth considering the side effects of probiotics.
If you’re consuming probiotics through foods and probiotic drinks, you may have to look out for any allergies or intolerances. Naturally occurring probiotics in foods may be a good choice for those who want to increase microbiome diversity and contain prebiotics that help feed the bacteria in our guts.
If you’re choosing a supplement, it’s a good idea to check for allergies and know what the side effects of probiotics can be. The market has a range of supplements, so timing and portions can vary with each supplement. Some may be better taken with food, others on an empty stomach. It’s a good idea to go for supplements you trust and those that are open about their quality standards.
Ensure that you’re taking your probiotics consistently for a while to ensure they give you the biggest benefits. Remember that the best probiotics for women and men are those that you can take regularly and that fit with your lifestyle.
Before starting to take probiotic supplements, it’s a good idea to consult with a medical professional. They will be able to advise on a supplement, especially if you’re taking it to address a particular issue.
Digestive supplements Maxler
While Maxler does not offer probiotic supplements, we know that gut health is essential to many people. We have a range of supplements that can help you support gut health by providing key nutrients.
Glutamine can be a great addition to those who are trying to look after their gut health. Glutamine is an amino acid that supports the function of the intestinal barrier. 100% Golden Glutamine can be an easy way to add this amino acid into your routine.
Curcumin is another compound that can benefit the microbiome in our gut. It may promote the growth of beneficial bacteria, improve microbiome composition and support intestinal barrier function. Curcumin supplements are the easiest way to get high doses of curcumin, but make sure you choose those which have good bioavailability. Maxler Turmeric Curcumin with BioPerine contains high-quality curcumin with a patented piperine extract that increases the bioavailability of curcumin.
Overall, probiotics can be a great way to support the health of your gut and the rest of your body. However, they are not the only way to do so. It can be beneficial to have a varied diet that includes plenty of prebiotic foods to feed the bacteria in your gut. In addition, it is always a good idea to consult with a medical professional before adding probiotics to your routine. This can help you figure out which supplements to use, especially if you’re looking to address a specific condition. Remember that the best way to benefit from these additions is by having a solid basis of healthy habits at the start.
