Top Probiotic Supplements for Gut Health
Whether youâre dealing with GI issues or just finished a round of antibiotics, youâve probably thought about taking a probiotic supplement. The friendly bacteria are essential for a happy gut and play a pretty big role in good health overall. So even if you try to get your fill by eating yogurt, popping a pill might seem like smart extra insurance. And it can be, as long as you know what to look for and manage your expectations accordingly.
What are probiotics, exactly?
Probiotic bacteria work to keep the community of microorganisms in your gutâand throughout the rest of your bodyâin a healthy, balanced state. These bugs play a key role in digestion, keeping bad bacteria at bay, and regulating the immune system, according to the National Center for Complementary and Integrative Health. We get them primarily from eating fiber-rich foods, which promote the growth of the friendly bacteria, as well as from fermented foods like yogurt, tempeh, and sauerkraut. But you can also get them from supplements.
What a probiotic supplement can (and canât) do for you
Probiotic bacteria do important jobs to keep your body functioning at its best. âThe last several years have seen an explosion of research on the importance of the microbiome and the many health benefits associated with a balanced one. As for addressing specific health issues? Recently, the American Gastroenterological Association (AGA) approved the use of probiotic supplements to prevent nasty bacterial infections like C.
A growing body of evidence also suggests that probiotics can play a role in improving digestion and decreasing bloating (particularly in those with gastrointestinal disorders), improving immune function, promoting healthy blood sugar, and fighting acne and skin inflammation. Some studies have even demonstrated a link between probiotics and mood disorders like depression.
How to find the best probiotic supplement
As with other dietary supplements, probiotics donât need to be tested or approved by the FDA before hitting the shelves. That means itâll take a little bit of savvy on your part to find a quality option. Some tips to keep in mind:
Seek out the right bacteria: Â If youâre trying to address a specific health concern, youâll want to seek out a probiotic thatâs been studied for that issue. Ask your doctor about strains that have been shown to be helpful.
Pay attention to the CFUs: Thereâs no official recommendation for how many CFUs you need, but most supplements contain between five and 10 billion per dose, Harvard Health experts say.
Look for a few key extras:Â A good supplement has time-release technology and delivers a dose of prebioticsâfibers that act as food for probiotic bacteria.
Make sure itâs been stored correctly:Â if youâre buying a probioticsthatâs labeled as heat-dried, it definitely needs to be in the cold-box. âMake sure that it was stored properly at the store,â she notes. Finally, take a look at the use-by date to confirm that youâll be able to use up the bottle before it expires.
Look for third-party verification:Â Look for a seal of approval from a third-party certification program like Consumer Lab, NSF International, or the US Pharmacopeial Convention (USP). That ensures the product has been tested for quality, purity, and potencyâplus that it actually contains the ingredients it claims (and no hidden extras).
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