Understanding the potential health benefits associated with probiotics can help you make the best decision for your body. Here are some researched-backed reasons to consider taking probiotics.
Gastrointestinal (GI) Health Conditions
GI health conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) cause symptoms like constipation, diarrhea, bloating, or gas but could benefit from probiotic supplementation.
“Probiotics can help to reduce harmful bacteria by introducing beneficial strains that rebalance the microbiome. Many people experience benefits like less gas and bloating, improved diarrhea or constipation, and benefits outside of their gut like clearer skin and even better sleep or mood,” says Hadley.
Sauceda adds that probiotics may help improve gut barrier function and reduce inflammation. The gut barrier cells that line the GI tract protect the body from harmful substances and house immune specialized cells while allowing nutrients to be absorbed. When this barrier becomes compromised, it can lead to inflammation and an increased risk of chronic health conditions.
Probiotics may also reduce specific symptoms associated with GI health conditions like IBS. Kulp explains that certain types of probiotic strains of Lactobacilli and Bifidobacteria have been shown to reduce gas or the frequency of diarrhea for people with IBS.
If you have a GI health condition and are considering using probiotics to support your symptoms, it’s best to work with a gut health expert to guide you through the process to ensure you choose the right strain.
“Even with the best choice, sometimes probiotics help, sometimes they do nothing, and sometimes they cause gas, bloating, or diarrhea,” says Kulp. “I recommend making changes through food first, and if that doesn’t work well enough, I may consider trying the probiotic strain that has been studied to improve my client's particular problem.”
Help With Antibiotic-Associated Diarrhea
Antibiotics are often prescribed to treat bacterial infections, but they can also disrupt the diversity and balance of healthy bacteria in the gut, leading to diarrhea.
Research suggests that certain probiotics may reduce the risk of diarrhea after antibiotics, with one study suggesting they could reduce the risk of antibiotic-associated diarrhea by 51 percent.
Strains beneficial for diarrhea related to antibiotics include L. rhamnosusGG and Saccharomyces boulardii when taken within the first two days of the first dose.
Always check with your doctor first, but it's usually recommended to take probiotics at least two hours before or after taking antibiotics to avoid interference with their effectiveness.
Mental Health
The gut-brain axis refers to the connection between the brain and gut. “The role probiotics could play in terms of mental health is an up and coming area. It’s thought probiotics could play a role with helping mood disorders like depression,” says Sauceda.
While more research is needed, studies suggest that probiotics may help improve symptoms of anxiety and depression, possibly by reducing inflammation and influencing neurotransmitters.
Immune Health
Nearly 70 percent of our immune system resides in the gut, illustrating a close connection between gut health and the immune response. "Studies show that probiotics can change the mix of bacteria in our gut, stopping bad bacteria from growing and helping our intestines stay healthy, which in turn boosts our immune system," explains Simpson.
Skin Health
"Probiotics could help improve skin health by creating a healthier gut environment and balancing immune responses, potentially providing a useful strategy for treating skin issues," says Simpson.
Certain strains of LactobacillusandBifidobacterium may reduce the risk of acne, atopic dermatitis (eczema) and psoriasis in adults.
Metabolic Health
Metabolic health means your body can efficiently absorb nutrients from your food with ideal blood sugar, insulin, and cholesterol levels. Studies are mixed, but some research suggests that probiotics support healthy cholesterol levels.
Lactobacillus acidophilus, a mixture ofLactobacillus acidophilusandBifidobacterium lactis, andLactobacillus plantarumhave all been found to help lower total cholesterol and low-density (LDL) cholesterol.
Probiotics may also improve markers of inflammation in the body and support healthy blood sugar levels.
Akkermansia muciniphila may be a helpful strain for those with type 2 diabetes, to maintainblood sugar balance.
Weight Loss
The gut microbiome influences how much energy we extract from our food, and given its role in metabolic health, it may influence weight management.
Research is mixed, but one study found that people who consumed a fermented milk beverage with Lactobacillus gasseri lost more visceral and body fat and reduced their waist and hip circumference compared with controls.
Other studies found small or no effects, so more research is needed.
