Probiotic Supplement: Benefits, Strains, and How to Choose
Thinking about taking a probiotic supplement for better gut health, digestion, or immunity? With so many strains and formulations on the market, it’s essential to know what you’re getting — and whether it works.
Quick Summary:
-
Choose a probiotic supplement based on strain, CFU count, and purpose.
-
Benefits may include support for digestion, immunity, skin, and more.
-
Effects are strain-specific and not guaranteed.
-
Consult a doctor if you are immunocompromised or considering probiotics for children or infants.
What Is a Probiotic Supplement?
Probiotics are live microorganisms, primarily bacteria but sometimes yeasts, that are understood to confer a health benefit on the host when administered in adequate amounts. They naturally exist in the human body. Probiotic products introduce beneficial microbes to supplement the existing populations in the body, such as those in the gastrointestinal tract.
The human gastrointestinal tract hosts a vast community of microorganisms, known as the gut microbiota, which impacts human health and disease. Probiotics are consumed orally and act within the gastrointestinal tract, potentially influencing this internal microbial ecosystem. Some probiotic effects are common across strains, such as inhibiting the growth of harmful microorganisms, while others are specific to particular species or strains. The beneficial effects of probiotics often rely on them being consumed alive.
Probiotic products are available in various forms, including foods and dietary supplements. Dietary supplements come in capsules, powders, liquids, and other formats. While some fermented foods like yogurt contain live cultures, not all do, and not all contain proven probiotic microorganisms. Foods naturally rich in probiotics include fermented dairy like yogurt and kefir, and non-dairy options such as sauerkraut, kimchi, and miso, provided they contain live cultures. Probiotics may also be added to unfermented foods.
Understanding Strain Specificity
Probiotics are identified by their genus, species, and strain designation. Common genera found in products include Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus, as well as members of the Lactobacillaceae family. Examples of nomenclature include Lactobacillus rhamnosus GG (LGG) and Bifidobacterium animalis subspecies lactis DN-173 010.
It is crucial to understand that the effects of probiotics can be strain-specific. This means a benefit observed with one strain of Lactobacillus may not be seen with a different strain, even within the same species. Products often contain single strains or multiple strains. Different types of microbes function differently in the body.
Probiotic Foods vs Supplements: What’s Better?
Choosing between probiotic-rich foods and supplements depends on individual needs. Foods can offer a wider diversity of microbes and may contain prebiotics (fibres that nourish beneficial bacteria), supporting general health. Supplements can provide higher doses of specific strains targeted for particular health issues.
In summary, while probiotics hold potential for various health benefits, particularly related to digestive health and certain conditions, their effects are often strain-specific and results can be inconsistent. They are generally safe for healthy people but carry risks for vulnerable populations. Before buying a probiotic supplement, understand the specific strains it contains, the CFU count at the end of shelf life, and ideally, discuss its suitability and potential benefits or risks with a healthcare provider, especially if you have existing health concerns.
Dosage and Labelling: What to Look For
Probiotics are measured in colony-forming units (CFU), which indicate the number of viable cells. Product labels typically list the CFU count. Many supplements contain 1 to 10 billion CFU per dose, but some have significantly more. However, a higher CFU count does not automatically mean a product is more effective.
Current regulations in some areas only require manufacturers to list the total weight of microorganisms, which includes both live and dead cells and doesn't reflect the number of viable organisms. Manufacturers may voluntarily list the CFU count. For probiotics to be effective, they must be alive when consumed. Therefore, look for products that list the number of CFU at the end of the product's shelf life, rather than just at the time of manufacture. Some organizations suggest looking for products with quality seals, such as GMP (Good Manufacturing Practices).
Health Benefits of Probiotics
Research into the potential health benefits of probiotics is ongoing. The effects can vary depending on the specific strain used and the condition being addressed. Areas of research and potential benefit include the following.
Reduce Acute Infectious Diarrhea (Pediatric)
Some evidence suggests certain probiotics may reduce the duration of acute infectious diarrhea in children. Specific strains like LGG and Saccharomyces boulardii have been studied and may reduce duration by about 1 day. However, recent trials in developed countries found no benefit. Expert recommendations are mixed; some professional groups suggest using specific strains/doses while others recommend against routine use.
Prevent Antibiotic-Associated Diarrhea (AAD)
Antibiotics can disrupt the gut microbiome and lead to AAD. Starting certain probiotic treatments, particularly LGG or Saccharomyces boulardii, within 2 days of the first antibiotic dose may help reduce the risk of AAD in children and adults aged 18-64. The benefit depends on the specific probiotic strain, the type of antibiotic, the user's age, and care setting.
Manage Atopic Dermatitis (Eczema)
Studies suggest probiotics might reduce the risk of developing atopic dermatitis in children and slightly reduce symptom severity, although the relief may be limited. The effects vary significantly by the probiotic strain, timing of administration, and patient age. Some specific strains have shown effects in studies related to allergic disorders.
Support Irritable Bowel Syndrome (IBS) Relief
Individuals with IBS often have an imbalance in gut bacteria. Certain probiotic products, particularly multi-strain formulations, may help manage IBS symptoms like abdominal pain, bloating, and flatulence, although the effects are often modest and vary by strain and symptom.
Lower Necrotizing Enterocolitis (NEC) Risk in Preterm Infants
Probiotics are sometimes used in hospital settings to potentially reduce the risk of NEC in preterm infants by reducing inflammation and strengthening the gut barrier. Some reviews indicate certain Lactobacillus and Bifidobacterium combinations might reduce severe NEC and mortality risk. However, expert recommendations are weak, and the U.S. FDA has raised significant safety concerns, linking probiotics to adverse events and death in preterm infants.
Aid Inflammatory Bowel Disease (IBD - Ulcerative Colitis, Crohn's Disease) Management
Alterations in the gut microbiome may contribute to IBD. Studies show mixed results; certain probiotics might offer modest benefits for ulcerative colitis but appear ineffective for Crohn's disease. Clinical guidelines generally do not recommend routine probiotic use for IBD, often suggesting their use only within clinical trials.
Lower Cholesterol Levels
Some research suggests certain probiotic strains or combinations may reduce total and LDL cholesterol levels. Mechanisms may involve effects on bile salt metabolism and cholesterol assimilation. However, results are mixed, and more research is needed.
Assist With Weight Management
The gut microbiota plays a role in energy extraction from food. Studies evaluating the impact of probiotics on body weight have yielded inconsistent results. Effects may depend on the specific probiotic strain, dose, duration, and individual characteristics. More research is needed in this area.
Improve General Gut Health
Probiotics support the gut microbiome, aiding nutrient breakdown and absorption, producing beneficial metabolites, and training immune cells. A healthy gut microbiome can contribute to regular bowel function and reduced inflammation.
Support Skin, Oral, and Vaginal Health
Probiotics have been explored for skin conditions (like acne), oral health (cavities), and vaginal/urinary tract infections (UTIs). Some specific strains are naturally found in these areas and may help restore balance.
Are Probiotic Supplements Safe?
Probiotics are generally considered safe for healthy people, with side effects typically being minor and transient, such as gas, bloating, or mild gastrointestinal discomfort. These symptoms often resolve within a few days. Allergic reactions are also possible.
However, there are documented cases linking probiotic use to more severe outcomes, such as bacteremia (bacteria in the blood) or fungemia (fungi in the blood). These serious events are rare and have primarily occurred in individuals who are severely ill, immunocompromised, in intensive care units, or have underlying serious diseases. Specific instances include fungemia associated with Saccharomyces cerevisiae and bacteremia linked to LGG in critically ill patients.
Due to these risks, particularly in vulnerable populations, it is strongly recommended to consult a healthcare provider before starting a probiotic supplement, especially if you have a compromised immune system, a serious underlying health condition, or if considering use for infants. The U.S. FDA has specifically cautioned against the use of probiotics in hospitalized preterm infants due to safety concerns.
How to Choose the Right Probiotic Supplement
Currently, there are no formal recommendations for or against probiotic use in healthy individuals. However, for those with specific health conditions, some expert groups provide guidance on particular strains, doses, and durations that have shown potential benefit in studies. When seeking a probiotic for a specific purpose, look for products containing the strains that have been tested for that condition.
Consistency is often more important than the timing of taking a probiotic supplement. Probiotic microbes typically do not colonise the gut permanently, so regular consumption is needed to maintain their levels. Follow the instructions on the product label for recommended dosage and storage, as some require refrigeration.
Before buying a probiotic supplement, take time to research the strain, strength, and formulation. Speak to a healthcare provider to ensure it’s suited to your needs. When chosen wisely, probiotics may be a valuable tool for maintaining digestive and immune health.
Where to Buy a Probiotic Supplement in Malaysia
If you're looking for high-quality probiotic supplements, it's important to choose a product that’s backed by science and manufactured with care. Pure Medisciences (M) Sdn Bhd (PureMed) is a trusted Malaysian brand established in 2012, known for its naturally derived formulations and commitment to product quality.
Explore our full range of probiotic supplements designed to support gut health, digestion, and immunity — all crafted to meet rigorous safety and efficacy standards.
Sources:
-
https://www.webmd.com/digestive-disorders/what-are-probiotics
-
https://my.clevelandclinic.org/health/treatments/14598-probiotics
-
https://www.caring2u.com/health-center/health-info/how-to-choose-probiotic-supplements/
-
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065
-
https://www.healthline.com/nutrition/probiotics-101
-
https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
-
https://www.youtube.com/watch?v=WUfB5D5Brwo
