Don’t waste money on expensive supplements unless you’re taking antibiotics or having gastrointestinal symptoms.
Thanks to Jamie Lee Curtis and yogurt brands the world over, you’re “pro” probiotics and faithfully check that your yogurt “contains active cultures.” But what do probiotics do, exactly, and when should you shell out for a supplement? Why do we even need probiotics anyway?
The answer lies in the gut microbiome, or the population of micro-organisms that live in your gastrointestinal tract. These micro-organisms, including bacteria, fungi and viruses, play a crucial role in your overall health. They help digest food, produce vitamins, regulate the immune system and protect against harmful bacteria. When the balance of these micro-organisms is disrupted, it can lead to various health problems, including digestive disorders, allergies and even mental health conditions.
What are probiotics?
Probiotics are live bacteria and yeasts that are beneficial to your health, especially your digestive system.
“Probiotics are essentially the good bacteria that help maintain a balanced gut microbiome,” said Joanna Perl, a registered dietitian at the Vanderbilt Center for Human Nutrition. “They are found in foods like yogurt, kefir, kimchi and sauerkraut, and they help replenish the beneficial bacteria in our digestive system.”
What do probiotics do?
Probiotics work by restoring the natural balance of bacteria in your gut, which can be disrupted by various factors, including poor diet, illness or antibiotic use. Antibiotics, taken to kill harmful bacteria making you sick, can also kill the beneficial bacteria in your gut.
“Maintaining a good balance of bacteria in your gut has been seen to show a host of health benefits.”
Taking probiotics can help replenish these good bacteria.
“Maintaining a good balance of bacteria in your gut has been seen to show a host of health benefits and not only in relation to digestive health but to other aspects of physical health and mental health, too,” said Perl.
Some studies suggest that probiotics can help with asthma, upper respiratory infections, constipation, gum disease, inflammatory bowel disease and diarrhea, especially when related to antibiotic use and cancer drugs.
When to take probiotics
Knowing when to take probiotics can significantly impact their effectiveness. For general health maintenance, it’s best — and usually most cost-effective — to get probiotics from food. However, there are times when taking a probiotic supplement may be beneficial:
- During and after a course of antibiotics: Antibiotics can disrupt the balance of good and bad bacteria in your gut. Taking probiotics during and after antibiotic treatment can help restore this balance and prevent antibiotic-associated diarrhea, which can occur up to two months after antibiotic use.
- When experiencing digestive problems: If you have a chronic condition such as irritable bowel syndrome, bloating, constipation or diarrhea, probiotics can help relieve symptoms. Talk to your health care provider first, though, for a diagnosis.
- To boost immunity: During cold and flu season, probiotics can support your immune system by promoting a healthy gut, which is a critical part of your body’s defense mechanism.
- When traveling: When traveling, especially to areas where you might be exposed to unfamiliar bacteria, taking probiotics can help prevent traveler’s diarrhea and other digestive problems.
Whatever your reason for taking a probiotic supplement, be sure to talk to your health care provider before use. And be patient. Not all probiotic supplements are the same. Each one contains a different type of bacteria, and it might take some trial and error to find the right probiotic for you.
“Finding the right probiotic can sometimes feel like finding a needle in a haystack,” said Perl. “If you take one and it makes you feel better, great. If not, it might be worth investing that money into a more diverse diet of probiotic-rich foods.”
The importance of primary care
It’s important to have a primary care provider to oversee all of your health care needs. As an overall category of health care, primary care includes the specialties of family and internal medicine, women’s health, geriatrics and pediatrics. A trusted partner in health and wellness, Vanderbilt Primary Care provides expertise in all of these areas.
