What Is The Recommended Dosage For Probiotics
Currently, there is little guidance of dosage of probiotics. There are, however, some guidelines in the dosage to prevent hospital-acquired diarrhea: 109 – 1010 CFU/day of Lactobacillus rhamnosus during 7 days 11and to cure antibiotic-associated diarrhea in children: 3.108 CFU of spore-forming bacteria, 3 times daily.12
Overall, it has been suggested that the consumption of 109 – 1010 CFU/day would be necessary to induce an effect on the gut microbiota and potentially heal your gut.13, 14
Which Are The Best Probiotic Supplements You Can Take Daily
Whats most important here is that youre choosing probiotic strains that are clinically validated you can choose a probiotic with infinite CFUs, and if the strains are generic, theyre not proven to work. And that is what we call a big waste of money. We would also advise looking for probiotics that contain Lactobacillus, Saccharomyces boulardii, or Bifidobacterium, as these are three of the most researched probiotics.
Probiotics: How Many Billion Cfu Do I Need To Maintain Daily Digestive Health
- The right dose of probiotics will depend on several factorsmost notably, an individuals purpose for taking probiotics
- A daily dose of 10-20 billion CFU is advisable for individuals seeking everyday immune and digestive support
- For some health indications, higher doses of probiotics may have a greater clinical benefit than lower doses
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Should I Take A Probiotic Every Day
The short answer: Yes, you should aim to take a probiotic every single day if possible. “It’s best to take probiotics at least once daily with water or milk,” Dr. Asike says. There are many different forms of probiotics you can purchase in the wellness aisle from powders to capsules, tablets to liquid suspensions, but a regular dose on an even basis should be a goal regardless of which strain of probiotic you take.
If you’re wondering what may be the best option for a daily probiotic, Dr. Asike recommends looking for multi-species or multi-strain products before single-strain supplements, as they may provide more benefits overall. Saccharomyces boulardii, as well as Lactobaccilus rhamnosus,are popular options that may provide more relief to those experiencing irritable bowel syndrome, he adds. “There isn’t one over-the-counter brand that’s better than another when it comes to strains I advise looking for multi-species or multi-strain , and to grab a store brand if that’s what’s available.”
Can We Overdose Or Become Dependent On Probiotics If We Use Them In The Long Term
One concern people often have is whether their digestive system will become lazy if they take probiotics every day. But, rest assured, probiotics are not thought to be like laxatives which can cause the gut to become ‘lazy’ and reliant on them in order to function. There is no current research to suggest the body becomes dependent on probiotics.
Healthcare practitioners can read more on the subject of long-term use of probiotics, and whether that can lead to dependency, in the following FAQ: Is there a risk of dependency when taking probiotics?
In regards to overdosing, even when taken on a daily basis and at high doses it is extremely difficult to overdose on probiotics. For more on this subject you may like to read our FAQ Is it possible to overdose on probiotics? and Can I take two probiotic supplements at the same time?
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Which Probiotics Should You Take With Antibiotics
Your pharmacy probably has shelves filled with different bottles of probiotics. How do you choose the right probiotics to take with your antibiotics? Dr. Bryan Tran, cofounder of DrFormulas, recommends looking for probiotics that have the three Ds:
Dose: The amount of active micro-organisms in a probiotic is measured in colony-forming units, or CFUs. You want a dose with 10 billion CFUs or higher, Dr. Tran says. This dose may appear on the product label as 1 x 1010. And while you may see probiotics with 100 billion or more CFUs, according to Dr. Hoberman, you generally stop reaping added benefits after about 20 billion.
Diversity: The label on a bottle of probiotics will also tell you which bacteria strains the capsules contain. Look for probiotics that have five to 10 unique strains. Studies that compare single-strain probiotics to multi-strain probiotics have found that a variety of strains is more effective at reducing diarrhea, Dr. Tran says.
Delayed-release mechanism: Finally, look for probiotics that use delayed-release capsules. When you take probiotics orally, you expose them to your stomach acid and that reduces the effective dosage that makes it to the gut, Dr. Tran says. Probiotics with delayed-release mechanisms wont release the microorganisms until they go past the stomach.
Mistake #: You Stop Taking Probiotics When You Take Antibiotics
One of the biggest misconceptions is that you should wait until your antibiotics are finished before you take probiotics, says registered dietitian Desiree Nielsen, author of Un-Junk Your Diet: How to Shop, Cook and Eat to Fight Inflammation and Feel Better, Forever. People think that antibiotics will kill probiotics, which is true, but probiotics can ease the side effects of antibiotics . The key to survival is when you take probiotics: wait two hours after your antibiotic dose so the antibiotic can move through your system and give probiotics a fighting chance. In addition, continue the probiotics for a time after your antibiotics are finished to ensure that their effects are out of your system.
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The Consequences Of A Probiotic Overdose
So, what happens if you consume too many probiotics at once? By too many, we mean a deliberate effort by consuming 10x the recommended dosage of a probiotic supplement. Will you drop dead in your tracks?
No, you wont instantly croak. In the worst-case scenario, you may experience some minor adverse reactions. In a previous post, we discussed the possible side effects of probiotics. These include migraines, gas, skin rashes and nausea. These side effects dont occur in the majority of users only among a minor number of first-time users. However, if you take probiotics in mega-doses, then you elevate the risk of one or more of the side effects manifesting. Furthermore, the unwanted reactions may be more pronounced.
Can You Take Too Much Probiotics If Youre Ill
There are exceptions, though, in which you need to exercise caution with regards to dosage. If you are gravely ill or have a condition that compromises your immune system, then we suggest speaking to your doctor before going on probiotics. While extremely rare, there are documented instances of patients developing complications after taking probiotics.
In one of these cases1, a 17-year-old boy hospitalized for colitis developed bacteremia one week after taking a lactobacillus probiotic strain. Bacteremia is a condition where abnormal traces of bacteria enters your bloodstream. Researchers concluded that probiotics in such an instance may pose a risk for immunosuppressed patients.
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There is also another case2 in which a 48-year-old patient developed endocarditis, an infection that occurs in the inner lining of the heart. The diagnosis arose after the patient had been on a lactobacillus probiotic strain.
We must stress again that these are exceptionally rare cases, and patients in both instances had pre-existing conditions that weakened their immune system. In this scenario, too many probiotics or even probiotics in moderate doses may lead to medical complications.
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Will Taking Probiotics Reduce The Bodys Natural Production
Some people have expressed concerns that if they take probiotics for prolonged periods that it would eventually inhibit their bodys ability to produce probiotics of its own. We understand why some people would get this idea. Think about testosterone as an example. Testosterone replacement therapy, after all, is known to diminish the bodys ability to produce its own testosterone hence why you need to cycle on and off.
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Is the same true with probiotics? There is no evidence suggesting that such a thing happens when you consume probiotics from food or supplement. Heres another way of looking at it: the body produces some vitamins naturally, including vitamins D and K. Does this mean you should limit your intake of these vitamins from food? We have never heard of doctors suggesting to anyone to reduce foods naturally rich in these beneficial vitamins.
To be more precise, the human body doesnt even actually produce probiotics. Gut microflora is formed in your body as a baby. From there, the bacteria self-regulate its population by reproducing and dying. This means there is no chance of probiotic supplements hampering your bodys natural production because it doesnt create probiotics to begin with.
How To Reduce Probiotic Side Effects
If you are taking probiotics and experience any of the above side effects, you dont need to stop taking them completely. Lowering the dosage is often the best way to keep any gastrointestinal discomfort or other side effects at bay.
Most often, your body may just need to adjust to the sudden dose of beneficial bacteria. This initial adjustment period should usually only last the first few days as your guts microflora begin to rebalance. Try to reduce your dosage by half until the symptoms have disappeared then proceed to the suggested dose.
Along with reducing your dosage, you should also:
- Take your probiotics on an empty stomach Probiotics can produce gas when combined with certain foods. Taking your probiotics on an empty stomach ensures that that wont happen and ensures the maximum survivability of the beneficial bacteria. Take your probiotics at least 30 minutes before you eat. If you are still experiencing problems, try taking your probiotics on an empty stomach before bed.
- Drink plenty of water Many of the side effects are a result of your digestive system undergoing the process of detoxification. Staying hydrated will speed up the process and keep you from getting dehydrated if you have diarrhea.
- Stay patient It can take up to two weeks for your body to adjust to the probiotics before the benefits kick in.
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Probiotic Foods To Start Eating
Pills aren’t the only . You can get your dose of healthy intestinal bacteria through everyday foods. The process of fermentation encourages the growth of different bacterial species, like those commonly used in probiotics.
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Anything pickled, such as sauerkraut and kimchi, is a great option for probiotic foods. If pickled food isn’t your favorite choice, there are still plenty of other options. There’s a reason miso, tempeh and kombucha are found in the health food section of the grocery store, and that’s because of the critical fauna these items have stored up for you.
Yogurt is a widely popular food that contains considerable probiotics and is also enjoyed by many different cultures as part of their regional cuisines. If you have an aversion to vinegar, yogurt might be the better choice for you.
Is It Safe To Take A Break From Probiotics If You Are Consuming It Everyday
Yes, it is safe to take a small break here and there. We always recommend checking in with your body. After all, you know your body better than anyone else does. Once you have been on probiotics for a while, consider how youre feeling. Some people give themselves a few days off probiotics every month to evaluate the way they feel their body changing. It is all a learning experience learning about your body and what works for you.
So there you have it: a little bit of insight into probiotics and answering how often should you take probiotics. Sure, probiotics can feel like a choose your own adventure ride, but its important to remember that consistency is key hopefully now you understand the benefits of taking probiotics daily.
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Dosage Amounts Of Probiotic Drinks
Since you can usually find probiotics in drinks or supplements, you need to understand the dosage amounts. These probiotic drinks and supplements are measured in a supplement dosage known as colony-forming units, or CFUs.
What does that mean for your product? Colony-forming units are the number of viable and live bacteria in the product. An average probiotic drink should have about 1 billion CFUs per dose for an average adult. While it seems like a lot of bacteria, it is actually on the low end of the scale. Most probiotic supplements contain billions of CFUs per dose, and some even have 100 billion CFUs.
If you want to find the correct dose for your body, you might want to consult your nutritionist or doctor. These professionals can help you figure out what is the proper dosage for you. In some cases, you may need just one type of bacteria for optimal health. However, some drinks do contain multiple species of bacteria in the product.
Whatever you choose, these probiotics can help your digestive system get back on the right track for a healthy and happy gut.
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Probiotics Dosage For Weight Loss
There has been studies that have been investigating the role of probiotics in weight loss. A study conducted by Peter Jones, University of Manitoba in Canada indicated that probiotics can have an impact in the loss of weight. It is more targeted to the belly fat.
The findings indicated that the probiotics interfered with the normal absorption of all calories by the body and led to the calories going out of the tailpipe. This leaves the body with less calories that could be deposited in the abdomen as fat deposits. The net effect is weight loss.
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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.
Mistake #: Youre Not Taking The Right Dose
Like mentioned previously, the dose must be proven effective to make a claim on package in Canada. A dose is measured in colony-forming units . Look for a product with at least 10 billion CFU, because that appears to be a minimum dosage across the scientific literature, and take as directed, says Nielsen.
The best way to ensure youre getting the most out of your probiotics, experts say, is to follow a balanced high-fibre food plan, understand the type of probiotic youre taking, review its clinical research, take the appropriate dose and store them according to the package directions. And if you have any concerns talk to your health care provider. Then youll have no worries that your probiotics are failing you.
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Can I Get Probiotics From Food
You can absolutely increase beneficial microbes in your body from the foods you eat. Certain foods have probiotics in them and can benefit the health of your microbiome.
These foods can be introduced into your diet at any point of the day. You may even be regularly eating them now and not realize that they contain probiotics. You will want to check the food label for live and active cultures. A few suggestions for just some of the probiotic-rich foods you can add to your diet and some times to try them include:
For breakfast, try:
- Powders.
- Liquids.
Probiotic supplements may be combined with a prebiotic. Prebiotics are complex carbohydrates that feed the microorganisms in your gut. Basically, prebiotics are the food source for the good bacteria. They help feed the good bacteria and keep it healthy. Prebiotics include inulin, pectin and resistant starches.
When you have a supplement that combines a probiotic and prebiotic, its called a synbiotic.
How Does This Information Come Into Play When Shopping For Probiotics
We can draw a few conclusions from this information. First, there is a minimum amount of daily probiotics that is necessary to achieve most of the desired probiotic benefits, but that amount is much lower than most probiotic companies suggest. Second, the probiotic variants with tens of billions of CFU per serving are providing far more than is necessary for general gut health. This could mean they are better suited for those suffering from chronic digestive conditions, but it could also mean that higher CFU counts are necessary to compensate for poorer survival rates. Its impossible to say without seeing survival research for a specific brand. Unfortunately, it seems few companies have performed research on survival rates, so only a few companies have this information publicly available. Finally, the rotaviral diarrhea example demonstrates that more is not always better. CFU counts matter, but only to a point. Elements like timing, survival rates, preexisting conditions, diversity of strains, and individual microbiota composition can all have an impact on the needs of an individual and the effectiveness of a probiotic. Its important to consider all of these factors when searching for a probiotic supplement.
1Bertazzoni, E., Donelli, G., Midtvedt, T., Nicoli, J., & Sanz, Y. . Probiotics and clinical effects: is the number what counts?. Journal of chemotherapy , 25, 193212.
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