Proper Probiotic Dosages For Adults
Probiotics are measured or quantified in what’s known as colony-forming units . These indicate the number of viable cells in the probiotic product, the National Institutes of Health explains.
Less often, products will report the milligram input dose instead of CFU. These doses are found on the product labels .
For more detailed info on the different strains and what they do, see this guide.
While there are plenty of foods that contain probiotics, “amounts vary from brand to type of food,” Morse says, adding that, “probiotic levels change due to time on the shelves, manufacturing, heat, and refrigeration.”
Meaning, it can be tough to even know how many CFU you’re getting from a particular food, and that amount can vary based on a slew of different factors.
It can also be difficult to get higher CFU from food alone, says Jessica Cording, R.D., CDN, author of The Little Book of Game-Changers. That’s why many people turn to supplements to get their probiotics.
How Often Should You Consume Probiotics
To find your optimal probiotic schedule, we need to break things down into times per day and time of day for healthy bacteria consumption:
According to resources like Harvard Medical School, it is best to take one dose of probiotics per day in the form of a supplement or a probiotic-rich snack or meal.
If youre using healthy foods as your probiotic source, you can reach this daily dose by packing your probiotics into a single meal or snack or by spacing them out throughout the day.
As probiotic consumption becomes a part of your daily schedule, youll likely find a period when you most enjoy these foods, or perhaps when you feel they most benefit your digestion.
This same approach applies to what will be your best time to take probiotics.
As scientists are pretty split on whether probiotics work best on an empty or full stomach, the general advice is to find the time of day that works best for you and your body.
There are myriad probiotic-rich foods to eat for breakfast, lunch, dinner, or any snack in-between, so you wont have difficulty establishing routines that work for you.
However, it is essential to try and stick to your routine, as research shows that consistency is likely more important to probiotic efficacy than consumption at any specific time of day.
For example, if you like a delicious serving of sauerkraut, kimchi or fermented dressing with your lunch, youre most likely to receive the full benefits of its probiotics if you eat it at the same time every day.
Is 150 Billion Probiotic Too Much
Despite the fact that the great majority of current clinical trials show that probiotic dosages of 10-20 billion CFU per day are adequate for immunological and digestive health, research studies evaluating the dose-response of bigger CFUs and products with CFUs of 50 to 100 billion are becoming more prevalent.
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How To Take Probiotics
Study after study has proven that probiotics work. Theyre widely known as friendly bacteria that help maintain a healthy digestive system, and theres even research to suggest that probiotics can improve your mental health. But do you know how to take probiotics correctly? Are you storing them properly? These sensitive bacteria need care and attention before they give you those health-boosting benefits. Find out if youre making any of these probiotics mistakes.
Which Probiotics Are Best
One important concept I want to nail home is that when it comes to probiotics , theres no such thing as a one-size-fits-all supplement.
This is the reason why so many different options exist. Just as you are unique, so are your probiotic needs!
Here are a few probiotics products that offer specific benefits from different strains of probiotics:
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No More Constipation With Probiotics
Constipation is one of those things most people don’t want to experience or discuss. Unfortunately for those who have this condition, there are several different causes of constipation. Luckily though, for some, a healthy dose of good bacteria can resolve the problem.
In a review on the effects of probiotics on bowel movement frequency, from the September 2017 issue of âAnnals of Gastroenterologyâ, researchers found consistent evidence of an increase of one bowel movement per week.
The review warned that readers should take this recommendation with caution due to the differences in methodology and practices between studies in the report. Should you decide to use probiotics for this purpose, studies focused on the Lactobacillus species, in particular.
Since the review looked at multiple studies, it didn’t provide a recommendation for probiotic dosage in adults. Medication dosages should only be determined by your physician, as people are all different, and so are their relative states of gut fauna health.
Best For Overall Health: Fortify Daily Probiotic 30 Billion
This contains 11 probiotic strains, as well as prebiotics, all clinically studied to help promote digestive balance and a healthy immune responseand to help prevent occasional gas, bloating, and constipation.
The Fortify Daily Probiotic 30 Billion contains Bifidobacterium lactis Bi-07a specific probiotic that may help digestive health, as well as immune function.
In a study in Arquivos de Gastroenterologia, a small group of constipated women found that consuming the probiotic daily helped relieve symptoms.
In another small study, Bifidobacterium lactis/bifidum Bb-02 were found to benefit digestive health. In the research in Clinical Infectious Diseases, consuming this probiotic was found to help boost both the size and diversity of protective bacteria found in stool.
Bifidobacterium lactis HN01 is yet another beneficial probiotic strain found in the supplement. It helps promote regularity, overall digestive function, and immune health.
As well, research in the Scandinavian Journal of Gastroenterology looked at daily supplementation with Bifidobacterium lactis HN019.
They found that this helped shorten whole gut transit time, which the amount of time it takes for food to travel through your digestive system, as well as frequency of gastrointestinal symptoms.
Thats pretty awesome news!
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Probiotics Dosage With Antibiotics And After Taking Antibiotics
Antibiotics when ingested target to kill the harmful bacteria in the body. Unfortunately, this also leads to the death of the good bacteria.
When this happens, the ratio of the good to bad bacteria is tilted and can result in diarrhea. You may use probiotics to aid in the restoration of the bacteria in the gut.
However, this needs some caution. For instance, there is need to take the probiotics at least 2 hours after ingesting the antibacterial.
Secondly, you need to follow the manufacturers advice on the number of capsules for instance to take per day so as to lead to a good gut re-colonization.
How Many Probiotics Should You Take
The first thing to know about probiotics is that they come in far larger doses than most other supplements or nutrients.
While dosage can vary, American Family Physician recommends children take 5 to 10 billion colony-forming units of probiotics per day, and suggests adults consume 10 to 20 billion.
Additionally, some research shows theres potential value in consuming multiple strands of probiotics daily rather than just one.
These findings suggest that probiotic-rich foods, like Cleveland Kitchen sauerkraut, pack multiple strands of beneficial bacteria that can be more valuable than probiotic supplements with far fewer strands.
So, instead of opting for a single supplement with one billion CFU, try a few tablespoons of sauerkraut, or other fermented veggies, for up to 100 million CFU in a more diverse and flavorful package.
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Best For Gut Health: Now Probiotic
Lets talk about probiotics for gut health! NOW Probiotic-10 50 Billion Veg Capsules specifically benefit intestinal flora. The probiotic contains 10 probiotic strains that specifically benefit gastrointestinal health and that naturally colonize the GI tract.
These probiotics specifically help with digestion, maintaining the integrity of the intestinal lining, and support gut motility.
Your Reason For Taking Probiotics
If you are taking these supplements because of digestive issues like diarrhea or bloating, you will benefit the most from taking them with each meal or directly after. The dietary fat in the food you consume will help the healthy bacteria in probiotics survive through your intestinal tract.
For those who have trouble sleeping, it is best to take probiotics right before getting into bed because there is a strong connection between the gut and liver, and calming the liver tends to help with sleep.
Research has proven this connection through studies of people with cirrhosis of the liver and other liver diseases. Studies have shown that these individuals suffer from insomnia more than those with healthy livers.
Some people take probiotics to maintain the health of their mouths and sinus cavities because probiotics help reduce destructive bacteria from occupying the teeth, mouth, and gums. In this case, it is best to probiotics before bedtime.
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Can I Take Or Eat Something To Increase The Good Probiotics In My Body
You can increase the amount of good microbes in your body through foods, drinks and supplements. You may already have certain foods in your daily diet that contain probiotics. Fermented foods in particular are home to a host of good bacteria that benefit your body. There are also fermented drinks like kombucha or kefir that introduce extra probiotics into your diet.
Apart from food, you can add probiotics to your diet through dietary supplements. These arent drugs, so they do not need to be approved by the Federal Drug Administration . Its important that you always talk to your healthcare provider before starting any kind of supplement or major change to your diet.
May Contribute To Small Intestine Bacterial Overgrowth
A 2018 study suggested that there may be a link between SIBO and probiotic supplementation in people who regularly suffer from brain fog. It appears that the symptoms of these people improved when they stopped taking probiotics and started taking antibiotics.
The bacteria in your small and large intestines are usually somewhat different from one another in terms of species and strains. Your large intestine contains mostly anaerobic bacteria, which can grow without oxygen. These bacteria survive by fermenting prebiotics, the carbohydrates that cannot be broken down in the gut.
Small intestine bacterial overgrowth SIBO occurs when bacteria from your large intestine end up in your small intestine and start growing. Symptoms are often mistaken for IBS because they include gas, bloating, and diarrhea. Sometimes, SIBO can cause brain fog and short-term memory problems. In fact, SIBO is more common in those with IBS.
Although its not known what causes the bacterial overgrowth in the small intestine, some researchers suggest it can be a result of sluggish gut motility. This causes food to spend longer periods of time in the gut, which in turn means more fermentation in the small intestine.
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Should You Take Probiotics Everyday
Is it safe to take probiotic pills every day? This is a popular question concerning probiotics. While there are a few exceptions to this rule, the general response is that taking them everyday is safe and typically advised. Its important to remember that probiotics are a natural supplement, not a drug.
Mistake: Not Getting Enough Fiber
Probiotics are only part of the gut-health puzzle. Its also important to consume plenty of fiber. Maintaining a balanced, high-fiber diet with your daily probiotic helps ensure a flourishing diversity of good bacteria, explains Taylor. Adding high-fiber foods will help nurture your beneficial bacteria and provide them with the energy they need to help optimize your digestive balance.
Just be sure to add it in slowly. Going from zero to 100 can overwhelm your gut and backfire, causing gas and bloating.
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Excessive Bloating Nauseous Gas Or Diarrhea
Whenever you eat food, the microorganisms will rush to make sure it gets digested, hence making you feel bloated and nauseous. The main reason why you experience bloating is due to the excessive gas in your abdomen. Gas also occurs during the breakdown of undigested food by bacteria found in your large intestine .
Consuming probiotics are supposed to supply good bacteria in your gut, and if you take too much of it, then it would lead to excess gas.
Diarrhea also can occur when you take too much probiotics because it happens when the food or drink that you consume are contaminated by bad bacteria. Though certain probiotics such as Saccharomyces boulardii and Lactobacillus acidophilus tend to prevent diarrhea, taking too much of it can lead to loosening your stools and cause irritation.
After Taking Probiotics Regularly I Started To Feel Super Sick So I Asked A Doctor Why
It happened at a Jonas Brothers concert. One minute I was singing along to Year 3000, feeling my happiness beginning, and the next I was in the bathroom trying not to throw up. My stomach hurt the entire ride home, and I remember thinking I must have eaten something weird or maybe I was getting sick. A week later, on a flight to Los Angeles to visit my brother, I started to feel sick again, and this time, my symptoms didnt let up the entire trip.
After forgetting to take my nighttime pills for a couple days including the 30 billion colony forming units of probiotics I had recently started taking to help my IBS I started feeling better. Thats when I realized the two might be connected. Is it possible to take too many probiotics? And what exactly are the side effects? I talked to a gastroenterologist to find out more.
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Mistake #: Youre Not Prepping Your System Prebiotics
Prebiotics are food for good bacteria. But Nielsen warns that most of the research on prebiotics is done with high doses , which can be hard on the stomach, especially for those with gastrointestinal issues like irritable bowel syndrome.
So, how do you get the benefits of prebiotics to get the benefits of probiotics? I recommend eating a diet high in plant foods, such as fresh fruit, vegetables, legumes and whole grains, says Nielsen. A high-fibre, plant-centred diet has been shown to have an overall beneficial effect on the flora, and will naturally include prebiotic foods such as wheat, legumes and onions.
What Is Candida Overgrowth
Candida albicans is a species of yeast that lives naturally on your skin and in your gastrointestinal tract. Normally, Candida is kept in check by your friendly gut bacteria, but sometimes, it can multiply out of control.
The resulting infections can cause pain and inflammation throughout the body, both on the skin and in the gut or genitals. Candida overgrowth is most often noticed on the skin, mouth, and vaginal infections.
An intestinal Candida overgrowth can inflame and weaken the walls of the intestines, releasing toxic byproducts that may lead to many different health issues, from digestive disorders to depression.
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How Long After Taking A Probiotic Can You Drink Coffee
Because bacteria have the best chance of surviving the acidic environment in the upper intestine and empty stomach, this is true. As a result, you may take your probiotics before brewing your daily coffee. However, you should wait at least 60 minutes after taking them before reaching for a cup of coffee.
Best For Ibs: Visbiome
This is a probiotic thats a medical food. It can help with irritable bowel syndrome , ulcerative colitis, hepatic encephalopathy, and pouchitis.
Daily dosing depends on the specific condition youre treatingtwo to four capsules per day are recommended for people with IBS, for instance.
Visbiome is stored in refrigeration, and so when you purchase it from Amazon, it is shipped in a cooler.
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Whats Too Much Too Little Or Maybe Its The Wrong Strain How Do You Get It Right
You know the saying, If a little does a little bit of good then a lot must do a whole lot of good But when it comes to probiotics, too much of a good thing can be a bad thing.
Weve talked before about the microbiome, the ginormous collection of microbes that live in your gut.
Some of those bacteria, fungi, viruses, and other microbes maintain a thriving ecosystem of sorts that assists your body in many of its functions. And they also provide a powerful immune system to protect you from infections, cancer, and viruses from the common cold to HIV.
There are at any given moment -10 microbes to every single cell in the human body. So were vastly outnumbered from the start.
But thankfully, the majority of those microbes help us function and protect us from invaders. The rest of them are always on the attack and being destroyed or eaten by the good bacteria.
Until something happens that jars that system out of balance. For example:
An infection treated by antibiotics, where the good bacteria are wiped out along with the bad.
Stomach upset that results in vomiting or diarrhea, where massive evacuation of the intestine leaves behind a weakened balance of beneficial and destructive microbes.
An injury that drives you to take a heavy load of ibuprofen, and your stomach lining becomes irritated, causing pain and bleeding.
In each of these examples, ingesting probiotics can help to restore balance in your gut, and relieve symptoms.
How Can Probiotics Benefit The Rest Of The Body
While most famous for their immune-boosting properties, probiotics can also positively impact many other aspects of your health.
One way they achieve this is by boosting the efficacy of your gut and aiding the primary functions of your gastrointestinal system.
When you incorporate natural probiotics into a healthy, well-rounded diet, you can open up your body to:
Moving up to your brain, we find another significant, positive effect of proper probiotic consumption: improved function of the gut-brain axis.
The gut-brain axis is the system that connects our mind and microbiome through a complex series of communications, and its health can play a role in our cognitive and emotional success.
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