What are probiotics good for?
Probiotics are live microorganisms, usually taken as a capsule, a sachet, or a fermented food, so that the gut has more of the friendly sort of bacteria, which may become depleted after illness, a poor week of eating, or a course of antibiotics.
Lactobacillus acidophilus in particular has been studied for helping to break down bile in the gut, which is one reason you will see it talked about next to cholesterol, and the same family of cultures is the usual ingredient in yogurt, kefir and the better sauerkrauts when those foods have not been pasteurised.
When should I take probiotics?
For that whole group the rule is the same: they are best taken shortly before a meal, or with the first bites of food, because a little food buffers stomach acid and the organisms survive the trip better than they do after the digestive process has started, although Lactobacillus acidophilus specifically is a bit more acid-tolerant than many of the bifidos.
The important thing to remember is to avoid taking them with hot drinks, as the high temperature can damage them and negate the benefits.
Saccharomyces boulardii, spore-formers, and oral lozenges
Saccharomyces boulardii is a yeast, not a bacterium, so the usual antibiotic gap does not apply in the same way, which means that it is often taken during an antibiotic course on purpose, and the clash that matters in this particular case is antifungals rather than antibiotics.Bacillus coagulans and other spore-formers (soil-based bottles, BC30, Bacillus subtilis) survive stomach acid and cupboard heat better than yogurt bacteria, so they don't strictly need to be taken just before a meal, and there is less of an obligation to keep them in the fridge.
Streptococcus salivarius K12 is an oral lozenge: let it dissolve in the mouth, away from mouthwash, food and hot drinks.
Regardless of which type of probiotics you are taking, always read the indications on the label rather than assuming every live culture is as robust the common acidophilus, as some might need a more careful approach.
What else pairs well with probiotics?
Also taken with colostrum, for immune system and gut health
Colostrum rounds out probiotics by covering digestion, gut health and immune system, and the two make a natural combination for anyone already taking either.Also taken with inulin, for digestion and gut health
Between probiotics and inulin, the pair covers digestion and gut health, which is why the two so often appear together on the same shelf.Also taken with lactoferrin, for immune system and gut health
People take probiotics with lactoferrin for immune system, gut health and digestion, and each one is worth having on its own as well as alongside the other.Also taken with lactase, for digestion
Taken together, probiotics and lactase cover digestion and gut health, so the two are usually kept side by side, each for its own share of the purpose.Also taken with peppermint oil, for IBS and digestion
Probiotics and peppermint oil are paired for digestion, gut health and IBS, with each one carrying its own half of the purpose.What should I avoid taking probiotics with?
Keep grape seed extract, olive leaf extract, oregano oil and berberine a couple of hours away
Grape seed extract has been shown to inhibit Lactobacillus acidophilus, so those two should not share a time slot. Leave about two hours between them, which is also a fair gap for other live bacterial blends even if the label does not say acidophilus specifically.Oregano oil and berberine are antimicrobial on purpose, which is the opposite of what a live bacterial capsule is trying to do, so take them at a different sitting. Saccharomyces boulardii is a yeast, so oregano's antifungal streak will target it.
Olive leaf extract specifically also works against microbes, meaning that it will fight against probiotic that is swallowed at the same time with it, so take them several hours apart.
Avoid taking probiotics at the same time as monolaurin
Monolaurin is sold to disturb microbial membranes, which is the opposite of what a live bacterial capsule is trying to do, so taking probiotics together with monolaurin will mostly waste the probiotic. Put the culture at breakfast and the monolaurin at lunch for example, and the bacteria can get a clear run through the gut.Hot drinks
Finally, remember to avoid taking your probiotics with hot drinks, as the high temperature can destroy the bacteria before they have had a chance to reach the gut. Room temperature drinks are just fine.What are natural sources of probiotics?
If you are interested in obtaining your daily probiotics through your diet, you can often find it in:
Fermented foods are the kitchen version, provided they still contain live cultures: yogurt, kefir, sauerkraut, kimchi, tempeh, miso, natto and kombucha are the usual list, but make sure to check if the label mentions pasteurisation, because pasteurised sauerkraut at the end of the day is just cabbage in a jar.
Who should avoid taking probiotics?
Before taking probiotic supplements, check with your trusted healthcare professional if any of the following apply to you:
- A weakened immune system
- Central venous catheter
A weakened immune system
Live cultures are not a good idea to start on your own if you are severely immunocompromised, on strong immunosuppressants, critically ill, or you have a central venous catheter.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of probiotics
Possible side effects from taking probiotic supplements may include (but are not limited to) the following:
- Gas
- Bloating in the first days
If you are experiencing negative side effects from taking probiotic supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with probiotics
The medicines listed below are the ones most often named in interaction reports for probiotics, but it is by no means a comprehensive list:
- Antibiotics
- Chemotherapy & radiotherapy
- Hormone therapy
- Immunosuppressants
Chemotherapy & radiotherapy
Live cultures are the part that matters here: chemotherapy can leave white blood cells low for days at a time, and probiotics can interfere with this process, which is why oncology teams often ask people to avoid taking them for the duration of the procedure.Immunosuppressants
The same logic covers an immunosuppressant or a transplant regimen, where live probiotic cultures should be discussed with the medical team.If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking probiotic supplements.
Can I take probiotics while pregnant or breastfeeding?
Pregnancy isn't an automatic ban on probiotics, and some labeled prenatal strains have been studied during pregnancy. However, the best approach is to discuss this with your doctor, as each strain may have its own specific guidelines.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store probiotics?
Plenty of Lactobacillus and Bifidobacterium capsules belong in the fridge after opening, away from heat. However, spore-formers and many modern shelf-stable bottles are made for the cupboard, so check the label to be sure, and when in doubt, leave them in the fridge.
Probiotics data sources & further reading
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