How to Find a High-Quality Probiotic Supplement That You Actually Need

With hundreds of probiotic supplements on the market shelves, how do you even know where to begin?

There is a lot to consider when choosing the best probiotic supplement for you. Since probiotics have the potential to provide many health benefits to your body, it’s important to have a good understanding of the things to consider before making your selection.

Find out all you need to know about choosing a probiotic supplement in this guide.

The Basics of Probiotics

Probiotics are a type of live microorganisms that can offer health benefits when they enter your body. (1) They are often thought of as good bacteria.

Probiotics help balance out the mixture of helpful and harmful bacteria in your body to create a healthy environment for your gastrointestinal tract. This mixture of bacteria is known as your gut microbiome. (2)

You can obtain probiotics through food and supplements.

Common sources of probiotic foods include: (3)

• Yogurt with live and active cultures
• Some types of raw cheeses
• Miso
• Kimchi
• Tempeh
• Sauerkraut
• Kombucha
• Kefir
• Pickles

In recent years, probiotics are also sometimes added to a variety of manufactured foods that wouldn’t otherwise contain them.

Related: Probiotic Foods to Add to Your Diet

What Are The Health Benefits of Probiotics?

While probiotics directly influence your gut microbes, they offer health benefits that involve much more than just your digestive tract.

Some of the top health benefits of probiotics include:

• Supporting digestive disorders. This may include conditions like irritable bowel syndrome (IBS) and ulcerative colitis. (4, 5) It can also involve general digestive symptoms such as bloating and irregular bowel movements like constipation. (6)
• Reducing the negative effects of antibiotics. Diarrhea is a common side effect of taking certain antibiotics. Probiotics can help replenish the microbiome when antibiotics kill off both good and bad bacteria. (6)
• Strengthening your immune system. About 70%–80% of your immune cells are located in your gut. (7) Probiotics can play a role in preventing you from getting sick, as well as making your immune system more capable of fighting off disease that is already present. (8)
• Helping with weight management. Research has shown that probiotics can help prevent obesity. They do this by altering your microbiome and changing the way your body stores and burns energy in the form of calories. (9)
• Benefiting your skin health. Your skin has its own microbiome, and probiotics have been shown to support skin conditions like acne, psoriasis, eczema, and rosacea. (10)

To read about even more health benefits of probiotics, check out this article.

What Are Prebiotics and Synbiotics?

Probiotics are sometimes confused with prebiotics, but the two are different things.

Prebiotics are not a type of bacteria. Instead, they are a type of complex carbohydrate called dietary fiber. They serve as fuel for probiotic bacteria to allow the probiotics to do their job most effectively. (11)

When both a pre- and probiotic are present in a food or supplement, it is referred to as a synbiotic.

Some research has reported that consuming synbiotics can have greater benefit in promoting a healthy gut than consuming individual pre- or probiotic supplements. (12)

Understanding Probiotic Strains

Probiotics are uniquely identified by their specific strain. A strain refers to the type of bacteria it is. A probiotic strain includes the genus, species, and an alphanumeric strain designation. (11)

For example, using the example of the probiotic Lactobacillus casei (Lc-11):

Each probiotic strain serves a different purpose.

The strain is what determines the probiotic’s role in your body, since not all probiotics serve the same functions. Some work more on the immune system, while others play a bigger role in your intestinal tract, and so on.

This is why paying attention to the types of strains in a probiotic supplement is so important, as it can make a big difference when treating or trying to prevent a health condition.

Which Probiotic Strains to Take for Specific Conditions

So how do you know which types of probiotic strains are best for different types of conditions?

Digestive Disorders

In 2017 the World Gastroenterology Organization (WGO) compiled a chart of specific probiotic strains, along with a recommended dosage, based on specific health conditions that probiotics have successfully treated.

Here is a small sampling of their findings regarding digestive disorders: (13)

This list is not comprehensive, and new research on probiotic strains for various health conditions is emerging on a regular basis. You can view the entire guide from the World Gastroenterology Association here.

Other Health Conditions

In addition, here is a table outlining other health conditions and specific probiotic strains that have been shown by research to help:

How to Tell If a Probiotic Supplement Is High-Quality

Unfortunately, the supplement industry in America is not well-regulated by the Food and Drug Administration (FDA). In fact, the FDA is not authorized to approve dietary supplements for safety and effectiveness before they are sold in stores. (19)

This means there could be many low-quality probiotic (and other supplement) brands on the market.

They either may not contain what they claim to on the label, or they may contain a form of bacteria that cannot survive the journey to your digestive tract in order to have positive effects in your body.

This is why it is so important to select only high-quality probiotic supplements. One way to help ensure this is to purchase from brands that can certify they are third-party tested.

Third-party testing ensures high-quality supplements that have the right potency, contain no contaminants, and include forms of the product that are able to be effectively absorbed by the body. (20)

Supplements that have been third-party certified should have a certification stamp displayed on the label from the certification company. Examples include USP, NSF, Consumer Lab, & GMP. (21, 22, 23)

In some cases, you may only find this information on the brand’s website but not on its label.

Understanding CFUs

The potency (or strength) of a probiotic is measured in colony-forming units (CFUs).

CFU refers to the number of bacteria that are able to be used by your body, and is often listed on probiotic supplement packaging. (11)

A higher CFU count generally means that more bacteria will be available to provide potential benefits. (11)

The International Scientific Association for Probiotics and Prebiotics suggests you avoid buying probiotics that list the number of CFUs “at time of manufacture” since total CFUs can decline over a product’s lifespan.

Therefore it is best to find a product that ensures total CFUs through the expiration or “use by” date. (11)

Understanding Dosage

A probiotic supplement’s dose refers to the amount of CFUs in the product.

Many probiotic supplements contain between 1 to 10 billion CFU per dose, but some can contain over 50 billion CFU.

Dosage also involves how much of the supplement you need to take at one time to receive that amount of CFUs (i.e., one pill once a day, two pills twice a day, etc.).

Because there are so many different types of probiotic supplements, there is no universal dosage for taking them.

According to the World Gastroenterology Organization, the optimal dose of probiotics depends on the strain and product. (11)

It may also depend on the condition you are trying to treat. This is why it is best to receive guidance from a gut health specialist on the right dosage for you.

According to the International Scientific Association for Probiotics and Prebiotics, a higher CFU count is not always better.

They report that the best dose is the one that has been tested in humans (not animals) and was shown to provide positive outcomes. These doses can range from 100 million to over a trillion CFU per day. (24)

Side Effects of Probiotics

According to the National Institutes of Health, probiotics are generally considered to be safe. (11)

There are rarely reported side effects of probiotics, and if they do occur, they are usually minor and may include things like a mild upset stomach or gas.

However, some people who have a significantly weakened immune system may be more likely to develop side effects of taking probiotic supplements. This may be because their bodies are not strong enough to handle the additional bacteria that are introduced.

These people should only use probiotics under the direction and guidance of a medical doctor or other certified healthcare professional.

How And When Should You Take Probiotics?

There are many different ways to take probiotic supplements.

They can come in many different forms, such as capsule, powder, liquid, and more. The method you use may depend on things like availability, preference, medical needs, and more.

When to take probiotics may also vary.

Some research has shown that taking probiotics on an empty stomach may be better than taking them with food.

This is because the process of eating produces stomach acid to help with digestion, and up to 60% of probiotic bacteria can be killed off by stomach acid before they are able to do their job effectively. (25)

Choosing a high-quality probiotic with a protective enteric coating can help it survive the harsh environment in the gut.

Ultimately, being consistent with when you take a probiotic supplement may matter more than the exact time you take them.

It is always a good idea to read the product’s label and work with a gut health specialist for guidance on how and when to take probiotic supplements.

Related: When and When to Take Probiotic Supplements

How Do You Store Probiotics?

Some probiotic supplements are shelf-stable, while others require refrigeration. This depends on how fragile the individual strains of bacteria are.

Some probiotic strains and forms can start to break down or die if exposed to too much heat, light, oxygen, or humidity.

The storage requirements of a probiotic do not necessarily mean they are of better quality. Always read the product’s label to make sure you store it correctly.

Also, be sure to use it before its expiration date.

How Long Do Probiotics Take To Work?

There is no exact timeframe for how long a probiotic supplement will take to work. Many factors are involved with this, such as:

• The type of probiotic strains involved
• The dosage
• The quality of the product
• The health conditions you are trying to treat
• How consistent you are with taking them

Some people may notice improvements within a few days of taking probiotic supplements, while for others, it may take a few months.

If you do not notice improvements within a few months of taking probiotics, it may be a sign to try a different type or dosage.

Again, it is always a good idea to discuss the use of probiotic supplements with your trusted healthcare professional before starting or stopping.

How Much Do Probiotics Cost?

As it is with many supplements, the price of probiotics will vary between brands — sometimes significantly.

Price can be determined by factors such as quality, availability, where you are buying it from, brand name, how many strains it contains, and more.

The length of time you take probiotic supplements will also determine how much you end up spending on them.

On the low end, probiotics may be as inexpensive as $10 to $15 a month. On the higher end, they may range between $70 to $100 per month.

If you receive a prescription for probiotics from your doctor, your insurance may cover all or part of the cost of specific brands.

Purchasing probiotics from reputable online discount markets like Vitacost and GoodRx may also help you receive the best price available.

It is important to remember to still purchase from third-party tested brands to ensure the best quality.

How Do You Know You Need A Probiotic Supplement?

There is no exact way to know whether or not you should take a probiotic supplement.

For some people, consuming probiotics in food may be enough to reap their benefits. For others, a supplement, which often provides much larger quantities of probiotics and different strains, may be indicated.

If you have a health condition that probiotic supplements have been shown to help, you may decide to take (or ask about taking) a probiotic supplement.

The decision to do so is ultimately up to you and a healthcare professional you may be working with. Some probiotic supplements may require a prescription.

Should Kids Take Probiotics?

There are many types of probiotic supplements available for infants and young children.

Some common reasons parents desire to give their child probiotics may include treating bowel problems, colic, acid reflux, skin conditions like eczema, allergies, and more. (26, 27)

According to research, the most documented benefits of probiotic supplements for children have been seen with the use of certain probiotic strains for treating the stomach virus and preventing antibiotic-associated diarrhea. (28)

While probiotics are considered low-risk for children, there is not yet enough research to make general recommendations for taking them.

One pediatric gastroenterologist from the Children’s Hospital Colorado reports that if a child eats a diet with plenty of variety, is growing and developing normally, and has no digestive issues, they probably don’t need a probiotic supplement. (29)

The Bottom Line

Probiotics are a type of live bacteria that can provide many health benefits to your body. Choosing which type of probiotic you should take can be a complex decision.

When choosing a probiotic supplement, things to consider include the following:

• Researching your condition.
• Determining what form and storage requirements you need.
• Deciding between a probiotic or synbiotic supplement.
• Selecting a trustworthy brand.
• Deciding on dosage.

Since the microbiome can change as a result of factors like diet, age, health conditions, and medication use (specifically, antibiotics), the type of probiotic you could benefit from may change over time. (30)

While there has been a lot of research on the use of probiotic supplements on various health conditions, there is still a lot more to learn. It’s always best to get guidance and approval from your doctor before starting to take a probiotic supplement.