Buying guide for Best probiotics
The human body houses trillions of bacteria that work to keep it functioning at an optimal level. Probiotics are wellness supplements that introduce additional good bacteria to your system. These supplements are claimed to provide a multitude of health benefits, from clearing your skin to losing weight to improving brain function.
Most good bacteria live in the intestines. In fact, this is where the bulk of your immune system is housed. At times, the good bacteria in your digestive tract can become depleted, opening the door for bad bacteria to come in and take over. By introducing a probiotic supplement, you can help replenish the good bacteria to keep your body functioning the way it should.
Different strains of probiotics do different things, but none of them will do you any good unless the bacteria cultures are live and unexpired. Potency is another issue you should pay attention to. If you’d like some help sorting out the different probiotics available today, read on for more information.
Common probiotic strains
Most probiotic supplements don’t come with a single strain of bacteria. In fact, there may be seven or more strains in one supplement. This diversity is a good thing because each type of bacteria helps your body in a different way. Here are some of the most common types of bacteria you can expect to find in a probiotic supplement.
Bifidobacterium bifidum
B. bifidum is another popular immune-boosting bacteria. Its effects are similar to L. acidophilus: it can help optimize digestion and may even protect against certain intestinal pathogens. Some studies suggest that B. bifidum helps improve the symptoms of irritable bowel syndrome (IBS).
Lactobacillus rhamnosus
L. rhamnosus is a favorite among travelers because it may help prevent traveler’s diarrhea. It also shows promise in soothing chronic skin conditions like eczema.
"Probiotics occur naturally in fermented foods like kimchi and yogurt. However, most people do not consume these foods on a regular basis. Even if you do, you may not be getting as much as you need – particularly if you just finished a round of antibiotics." STAFF
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Lactobacillus acidophilus
Perhaps the most common type of probiotic, L. acidophilus is a hardy bacteria that can help boost your immune system. It also helps with the digestion and absorption of foods. Many people who are lactose intolerant report improved digestion of dairy products when they introduce L. acidophilus into their diets.
Bifidobacterium longum
B. longum can help inhibit the growth of harmful bacteria in the digestive tract. It may also promote regularity, so if you suffer from constipation, you may wish to consider it. Some studies also suggest that it can help improve brain function by decreasing cortisol levels and improving memory.
Expert tip
Some people swear by taking probiotics and others do not see any change. To my clients who want to improve gastrointestinal distress with probiotics, I recommend that they keep a log of symptoms over four to six weeks in order to see if the probiotics are serving them.
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We find out how many strands of bacteria each probiotic supplement contains. The more strands there are, the better, as having a variety helps ensure your body gets what it needs.
We evaluate the shelf life of probiotics by checking to see if “live bacteria” is outlined somewhere on the packaging. You want to choose bacteria that’s alive so it lasts through the expiration date of the product.
If a probiotic has a third-party certification, we note which type of certification it has and who it comes from. We look for products that have been USP verified or NSF certified.
We look at the number of colony-forming units (CFUs) a probiotic contains. A basic daily probiotic should have at least 1 billion CFUs per capsule; a stronger pill will contain closer to 10 billion.
Probiotics range in price from $0.20 to $0.85 per pill. Price is impacted by pill potency and the number of strains included. That said, a higher price doesn’t always mean a better product. We consider the price and what’s included in the probiotic during testing.
We look at different types of probiotics to determine which ones are best at targeting specific areas, such as the immune system, the heart and skin, or the digestive tract.
We learn all we can about the probiotics we endorse. For example, we find out when is the best time to take a probiotic, whether it should be refrigerated, and if it can be taken on an empty stomach.
We look at how long consumers may need to take a probiotic before noticing results. It may take a few weeks to feel any changes.
During testing, we note any side effects a probiotic might trigger. Although rare (and temporary), side effects may include constipation, bloating, or diarrhea.
We scrutinize the ingredients included in a probiotic to gain a better understanding of its overall purity.
What to look for on the label
Live cultures
It’s important to make sure that the bacteria in the probiotic you choose are alive. Otherwise, the supplement won’t do you any good. Check the label for a phrase like “Live bacteria viable through end of shelf life.” This means that the bacteria are alive and, provided they are stored properly, will remain so through the expiration date listed on the product.
Expiration date
Most probiotics are designed to be taken once per day. Verify the number of pills in one bottle to make sure the expiration date is at least that far out. Otherwise, you’ll be paying for a product that you won’t be able to use.
Number and type of strains
The best probiotics include multiple strains of good bacteria. Examine the nutrition label to see how many strains – and which types – are included. Are these the strains you need for your particular health concerns?
For your safety
If a probiotic is meant to be stored in the refrigerator, it’s crucial that you don’t leave it out on the counter for too long. Doing so could cause the bacteria to die more quickly, effectively rendering the pill useless.
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Potency
To determine potency, look at the total colony-forming units (CFUs) in your probiotic. As a general rule, a basic probiotic should have a minimum of 1 billion CFUs per pill – and you can go as high as 10 billion CFUs per pill. There’s no need to go higher than this for everyday use, but if you have a special circumstance, such as being on antibiotics, you may want to look for a probiotic that has as much as 50 billion CFUs per pill.
Storage information
Most probiotics should be stored in the refrigerator, but there are some that can be safely stored at room temperature. One of these will be a better fit for you if you’re going to be traveling and don’t have access to a fridge or cooler. Be sure to find out the recommended storage method (refrigerated/not refrigerated) before you buy.
Third-party certification
Though not crucial, a third-party certification can help you feel confident that the probiotic you’re choosing will live up to the potency listed on the label. Not all probiotic manufacturers go through the certification process because it is expensive, but if you’re particular about which supplements you take, it’s best to look for one that is either USP verified or NSF certified for purity and potency.
Expert Tip
Since probiotics are live organisms, make sure to look at the expiration dates of your probiotics. Most shelf-stable probiotics should be used within 1-2 years.
BestReviews Nutrition Expert
Probiotic prices
Probiotics range in price from approximately $0.20 to $0.85 per pill.
Cost depends somewhat on potency and the number of strains included, but a higher per-pill cost isn’t always indicative of better quality.
Some probiotics cost $0.80 per pill for a single strain of bacteria while others have five or more strains and cost around $0.25 per pill. In short, you should always consider the price of a probiotic in conjunction with its ingredient list.
Tips
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Don’t wash down your probiotics with chlorinated water. Chlorine kills bacteria and may impact the effectiveness of your probiotic.
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Take your probiotic on an empty stomach, preferably when you first wake up in the morning or before a meal.
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If you have a weakened immune system or a severe health condition, talk to your doctor before adding a probiotic to your daily diet.
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If your probiotic doesn’t require refrigeration, keep it in a cool, dark place where it won’t be exposed to a lot of sunlight or heat.
Expert tip
Probiotics can be expensive. Look for coupons online when you can.
BestReviews Nutrition Expert
FAQ
Q. Is it safe to take probiotics while you’re pregnant?
A. Studies suggest that taking probiotics may help boost your baby’s immune system. But as with anything, it’s best to consult with your doctor before adding a probiotic supplement to your health regimen.
Q. Do probiotics have side effects?
A. Most of the time, they do not – but it is possible. You may experience mild constipation, bloating, or diarrhea when you first begin taking probiotics. This is usually temporary.
Q. What are the best probiotic strains to take while on antibiotics?
A. Antibiotics wipe out much of the bacteria in your body without discriminating between good and bad. While this can help get rid of bacterial illnesses, it can also deplete your immune system, which may take a while to recover. Probiotics, particularly those strains that are known for boosting immunity, can help speed up this process. It’s a good idea to start taking probiotics with your antibiotics and continue taking them for about a month afterward to ensure that your good bacteria returns to a healthy level.
