How Much Probiotics Should You Take A Day
You buy a probiotic supplement, look at the back of the package and read the label. One capsule contains 10 billion bacteria and the serving size is 1 capsule a day. Are 10 billion bacteria enough for the desired outcome?Do they reach your gut alive?Can you take more of the recommended dose without side effects? Can you get these bacteria from food instead? Let’s explore all of this in this post!
Probiotics are measured in CFUs per serving of food or capsule. CFUs are the number of cells able to grow from a single serving in a petri dish .
More Research Is Needed To Clearly Understand Probiotics
Though researchers don’t have the full picture yet, the National Institute of Health says there is evidence to suggest probiotics might be helpful for certain health conditions.
For example, in a review published in Antibiotics, across multiple studies, researchers found that probiotics can help relieve diarrhea caused by taking antibiotics. On average 8% of people who took a probiotic experienced antibiotic-associated diarrhea compared to almost 18% of people who did not take a probiotic.
Two stand-out strains that the researchers found helped were L. rhamnosus GG and S. boulardii. The dosage, however, varied among the different studies ranging anywhere from as little as 106 colony forming units to 1010 CFU taken one to two times a day for one to two weeks straight.
And another review, published in 2014 in The American Journal of Clinical Nutrition, found that probiotics helped ease constipation in adults, including upping stool frequency and decreasing bloating. When it came to boosting stool frequency, for example, the B. lactis strain seemed to be the most effective, resulting in an additional 1.5 go’s weekly.
While this difference was statistically significant, it is a very small effect, if you think about it. And it may be that some people respond better than others, though researchers don’t yet know how to identify them.
Can You Take Too Much Probiotics How Much Is Too Much
While it is critical to observe accurate dosage for most medicines, Probiotics seem to deviate from the norm.
Most research indicates that there exists no consensus on the dosing that should be observed.
However, it is also noteworthy, as indicated by Pasha Gurevich that if you ingest too much good bacteria, it can lead to minor side effects such as upset stomach and diarrhoea.
This would only happen if you were not in an antibiotic medication. However, if your immunity capacity is greatly reduced, there is a risk of getting other side effects, which may be severe.
For instance, probiotic sepsis, which is and overwhelming immune response to bacterial infection. Thought not agreed on its fatality when it happens, it caused by probiotic overdose.
On the same note, other researchers indicate that there is difficulty in overdosing on good bacteria. This is motivated by the fact that already the body has high numbers of good bacteria in the body.
Estimated to be around 100 trillion bacteria. However, just the mild symptoms such as bloating and flatulence, though they indicate that the probiotics are functioning, if persistent, they act as a danger sign and medical help should be sought in that case.
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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.
Probiotics Can Support Mental Health
Because what is in the gut can affect your brain, its no surprise that a study published in 2016 also found that people who consumed 100 grams of probiotic yogurt per day or took a daily probiotic capsule experienced benefits for general health, depression, anxiety, and stress. For the busy, working women and mothers among us, theres no doubt that supporting mental health and reduced stress levels is important.
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There Is No Right Dose Of Probiotics
The average dose of probiotic supplements is 1 to 10 billion colony forming units according to the National Institutes of Health.
Most probiotics on the market have this amount, though you may see products that claim to have up to 50 billion CFU. However, theres no concrete research that says what the most effective dosage is, says Farhadi.
This is kind of uncharted territory. Most of our knowledge about probiotics is not pharmaceutically scientific or chemically scientific, and its a little bit different from other medications, he says. For these reasons, researchers dont know exactly which probiotics and what the effective dose is for health benefits.
However, if you are taking probiotics to deal with the uncomfortable effects of antibiotics, there is some evidence that a higher dose of certain probiotics might help abate the side-effect of diarrhea. In a small 2010 study, published in the American Journal of Gastroenterology, patients who were given two capsules of probiotic, each containing 50 billion CFU, had fewer instances of antibiotic-induced diarrhea than patients who were given one capsule or no probiotic at all.
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Mistake #: You Think All Probiotics Are Equal
Its not good to assume that all probiotics will provide the same benefits, says Millette. There are a variety of probiotic strains and not all strains have the same health benefits. The human body houses more than 500 different strains of bacteria. Some are for immune support. Some are for digestive issues. Some are for weight maintenance. And there are even strains for heart health.
Examples include: Lactobacillus Acidophilus has been shown to help blood pressure, cholesterol, allergies and digestion, while Lactobacillus Rhamnosus can help with blood glucose, immune function and cholesterol, and Lactobacillus helveticus reduces blood pressure, improves sleep quality and bone health.
Check the packaging, talk to your health care provider or even double-check with a pharmacist to make sure what youre buying is what you need. Thankfully in Canada, foods with probiotic claims must be truthful and not misleading , and supplements must meet requirements for its claims as well as science to support its efficacy, safety and quality.
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The Health Benefits Of Daily Probiotics
Probiotics are beneficial microbes that help with digestion, keep your gut microbiota balanced, and can help fight off harmful bacteria. These bacteria can be found in some foods, like sauerkraut, kimchi, kombucha, and yogurt, and can also be obtained through supplements.
Choosing your probiotic is important because the quality differs and there are many strains of probiotics that provide different effects within your gut. Certain probiotic strains also work in teams. The quality of the probiotic also matters. Thats why its best to find a probiotic that has been studied for the specific health benefit you are looking for, is rooted in extensive research and testing, and made up of clean ingredients
The three most studied probiotic strains are the bacteria Lactobacillus and Bifidobacterium and a yeast called Saccharomyces boulardii.
- Nutrient absorption, including some vitamins and minerals
- Support for your immune system
How Much Probiotics Do You Need
Probiotic supplements are measured in colony-forming units . The appropriate dose of probiotics depends on your reasons for taking the supplement, and your age. It is recommended, however, that most people take probiotics and prebiotics daily for maintaining overall health.
Generally, the common dose of probiotics is 3 to 6 billion CFUs, if you are healthy and want to support and protect your overall health. More specifically, the dose for children may range from 1 to 10 CFUs daily and for adults, 3 to 20 billion CFUs per day.
Other situations may call for higher doses of beneficial bacteria. If you are taking antibiotics, are scheduled for or have recently undergone surgery or a hospital stay, have serious gastrointestinal problems or are traveling, then a dose of 50 billion CFUs may be appropriate.
Now lets look at some general guidelines for taking probiotics by age.
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Next Steps To Take If You’re Considering Probiotic Treatments
If you’re looking for where probiotic research stands on specific conditions, like acne or UTIs nothing conclusive on either of those topics as well as the limits of certain studies the NIH’s National Center for Complementary and Integrative Health website provides an informative breakdown.
The bottom line is that you should discuss your best course of action with a doctor or registered dietitian especially “if you are considering starting a probiotic to treat a specific illness, have a chronic disease or if you are immunosuppressed,” Gilmore says.
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.
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Is It Safe To Take Probiotics Every Day
Probiotics have repeatedly been shown to be safe for healthy adults and can be taken daily. However, some people should avoid taking probiotics, including those with a severely weakened immune system due to an illness. You can talk to your doctor before starting a probiotic supplement.
Scientific research has looked at the daily use of probiotics, and many studies show that taking probiotics every day can help with a variety of health concerns.
Probiotics Can Help Restore The Bodys Bacteria After Antibiotic Use
Antibiotics can wreak havoc on the body, as they destroy bacteria that protects the vagina, as well as other systems. After using antibiotics to treat an illness , lots of women also develop a vaginal yeast infectionwhich is frustrating, itchy, and inconvenient. If this is the case for you, probiotics can help by restoring the good bacteria your body needs.
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Put Miso Soup On Your Menu
Miso soup is easy to make with hot water and miso paste, and it adds a probiotic punch to any meal. In Japan, it can be served at breakfast, lunch, or dinner. Miso is fermented soy that contains healthy bacteria, says Gabriella Vetere, RDN, CSOWM, a California-based medical health coach in the corporate setting in Silicon Valley.
Just remember that high temperatures can kill probiotics, which eliminates their health boost. Add the miso paste just before serving and avoid too-hot temperatures to preserve as many beneficial microorganisms as possible.
How Many Billion Probiotics Should I Take
Probiotics are measured by Colony Forming Units , which essentially indicate the number of viable cells. A probiotic supplement should have around 10 billion CFUs as this is the dose required to reduce the duration of diarrhea in children.
Not only is dose important but delivery as well. Many probiotic products do not protect the probiotics inside from stomach acid which kills many of the probiotics inside before they make it to the gut.
Look for probiotics with an enteric coating or some kind of delayed-release mechanisms to maximize the effective probiotic dose you are getting.
In addition to the dose, you need to consider the diversity of your probiotics. Many probiotics have one, two or just a couple strains or types of probiotics.
Studies have shown that more diverse formulations of probiotics with multiple strains of probiotics is more helpful than single strain probiotics.
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How Do Probiotics Work
Probiotics work by introducing new strains of bacteria to the gut bacteria strains known to help bring about healthy changes in the gut microbiome. Probiotics is actually just a word we give to gut-friendly bacteria.
Different probiotics work in slightly different ways.
Some probiotics are designed specifically for weight loss. For example, Bio X4 is sold explicitly as a weight loss probiotic. These supplements will generally contain probiotic strains known to be effective for weight loss, along with other ingredients designed to suppress appetite, accelerate fat metabolism, etc.
Other probiotics are designed specifically for mens health. These probiotics for men will generally contain a variety of probiotic cultures and a handful of other ingredients known to support male health, vitality, and testosterone levels.
But what all probiotics have in common is that they bring about positive changes in gut bacteria. They do this by using a range of bacteria strains which are either identical to the strains found in your gut or which are known to fight off harmful bacteria that might be causing you digestive issues.
Obviously, this means that probiotics are not without risks.
Since you are introducing foreign bacteria strains to the gut in varying quantities, it is possible for you to inadvertedly cause an imbalance in your gut microflora that is, to actually create severe imbalances between gut bacteria strains.
Can Probiotics Hurt Me
For most healthy people, probiotics dont cause any harm. They are generally considered safe and are often given a try to see if they could help with various medical conditions. Theres a lot of research around the topic of probiotics. Scientists are trying to determine when and how they should be used, as well as how effective they are. Talk to your healthcare provider before starting a probiotic supplement because there are some cases where you shouldnt be taking them. Its always best to have the conversation first before starting a new supplement.
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Generally Probiotics Are Safe But You Can Have Too Much Of A Good Thing
Probiotics are live bacteria and yeasts that have been found to help promote better digestive health and support your immune system. These microorganisms exist in your intestines and help to break down food, absorb nutrients, and minimize harmful bacteria that may otherwise cause disease. You can get more probiotics by incorporating probiotic-rich foods or supplements into your diet. Foods containing probiotics include yogurt, kimchi, sauerkraut, and kefir.
Many people take probiotic supplements for additional health benefits as they offer higher doses of probiotics than probiotic-rich foods. Generally, probiotics are safe, but you can have too much of a good thing. Lets take a look at the four common signs that you may be taking too many probiotics.
What Happens If You Overdose On Probiotics
However, overdosing on probiotics can irritate your gut and result in loose stools. 4 Signs You Are Taking Too Many Probiotics: 4. Abdominal Pain All of the above symptoms can contribute to general abdominal pains, which can be exhibited as sharp pains, cramps, or tightness. How Many Billion Probiotics Should I Take?
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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.
What Happens When You Take A Probiotic Every Day
Many people have no idea what they are taking and how it affects their bodies. Probiotics are actually good bacteria that are usually found in the digestive tract.
When they are there, they help your digestion process and keep you regular. But sometimes they get lost in other bacteria that make up the digestive system.
When you take a probiotic every day, you will increase the number of good bacteria in your digestive tract.
Many of the antibiotics used to treat conditions like inflammatory bowel disease can have some serious side effects.
You could end up having diarrhea or other problems as a side effect. If you are taking antibiotics for a longer period of time, you could even be making your own bacteria disappear!
This is why many people who are taking antibiotics for other ailments, as well as pregnant women, cannot take probiotics. They undo all of the good work that the original antibiotics have done.
Probiotic bacteria need a steady supply of carbohydrates and protein to survive.
If you change your diet so that you are getting enough carbohydrates and protein, and you eat only raw or uncooked vegetables and fruits, you will start to see the benefits almost immediately.
You may find that you have more energy, feel better, and have more rest. If you are taking an antibiotic, you may experience a decrease in the size of the bacteria or an increase in the opposite type.
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