Probiotics have become one of the most talked-about supplements in the health world, and for good reason. These beneficial bacteria play a crucial role in maintaining gut health, supporting immunity, and even influencing mood and mental clarity. But with so many products on the market, understanding what probiotics actually do and how to choose the right ones can feel overwhelming.
What Are Probiotics?
Probiotics are live microorganisms that, when consumed in adequate amounts, confer a health benefit to the host. In simpler terms, they're the 'good' bacteria that help keep your gut ecosystem balanced and functioning optimally.
Your gut is home to trillions of bacteria — collectively known as the gut microbiome. This complex community of microorganisms influences everything from digestion and nutrient absorption to immune function and mental health. Probiotics help maintain the delicate balance of this ecosystem.
Key Probiotic Strains and Their Benefits
Not all probiotics are created equal. Different strains have different effects on the body:
Lactobacillus acidophilus — One of the most well-researched strains, it helps with lactose digestion, supports immune function, and may help prevent vaginal infections.
Bifidobacterium longum — Particularly beneficial for digestive health, this strain helps break down carbohydrates and may reduce symptoms of IBS.
Lactobacillus rhamnosus GG — Excellent for preventing and treating diarrhoea, particularly antibiotic-associated diarrhoea and traveller's diarrhoea.
Saccharomyces boulardii — A beneficial yeast that's particularly useful during and after antibiotic treatment to prevent gut disruption.
When Should You Take Probiotics?
The timing of probiotic supplementation can affect their efficacy. Here are the key scenarios where probiotics are most beneficial:
During and after antibiotic treatment — Antibiotics don't discriminate between good and bad bacteria. Taking probiotics during antibiotic treatment (at least 2 hours apart) and for several weeks afterward can help replenish beneficial bacteria.
For digestive issues — If you're experiencing bloating, irregular bowel movements, or other digestive discomfort, probiotics may help restore balance.
After illness — Food poisoning, stomach bugs, and other infections can disrupt your gut microbiome. Probiotics can help speed recovery.
During times of stress — Chronic stress negatively impacts gut bacteria. Probiotics can help maintain balance during challenging periods.
How to Choose a Quality Probiotic
When selecting a probiotic supplement, consider these factors:
CFU count — Look for products with at least 10-20 billion CFUs (colony-forming units) for general health maintenance. Higher doses may be needed for specific conditions.
Strain diversity — A good probiotic should contain multiple strains to support different aspects of gut health.
Survivability — The bacteria need to survive stomach acid to reach your intestines. Look for products with enteric coating or strains known to survive gastric transit.
Storage requirements — Some probiotics require refrigeration, while others are shelf-stable. Follow storage instructions carefully.
Third-party testing — Choose products that have been independently tested for quality and potency.
Food Sources of Probiotics
While supplements can be helpful, don't overlook probiotic-rich foods:
The Bottom Line
Probiotics can be a valuable tool for supporting gut health, but they're not a one-size-fits-all solution. The best approach is to work with a qualified practitioner who can assess your individual needs and recommend specific strains and dosages based on your health goals and any testing results.
If you're experiencing persistent digestive issues or want to optimise your gut health, consider booking a consultation to discuss whether probiotic supplementation — and which specific strains — might benefit you.