Probiotics have become increasingly popular in recent years as more research uncovers the many benefits they can provide for overall health. These "good bacteria" help restore balance to the gut microbiome, which is tied to improved digestion, immunity, weight management, and even mental health. With so many probiotic supplements on the market, however, it can be tricky to determine which product is right for your needs. Keep reading for a complete guide to probiotics and reviews of the top probiotic supplements of 2023.
What are Probiotics?
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. The most common strains found in probiotic supplements include:
- Lactobacillus: Helps treat diarrhea and may relieve symptoms of irritable bowel syndrome.
- Bifidobacterium: Boosts immune function and digestion. Can help reduce inflammation.
- Saccharomyces boulardii: A yeast that helps control diarrhea related to antibiotics use and travel. Also boosts overall gut health.
Probiotics work by balancing the bacteria in your gut microbiome. Imbalances in gut bacteria are associated with digestive issues, weakened immunity, obesity, and even neurological conditions like anxiety and depression. Probiotics help restore optimal diversity and functioning.
Benefits of Probiotics
Regularly taking probiotics can provide the following evidence-based benefits:
Improved Digestion
Probiotics ease digestive issues like bloating, gas, diarrhea, and constipation. They help digest carbs, fibers, and proteins. Probiotics may also treat ulcerative colitis and Crohn’s disease.
Enhanced Immunity
Probiotics boost the health of your gut, which houses 80% of immune cells. They may reduce colds, flu, and allergies.
Better Weight Management
Probiotics prevent imbalances in gut bacteria tied to obesity. Certain strains help regulate appetite and metabolize fat.
Reduced Inflammation
Probiotics can lower inflammatory triggers like CRP and cytokines. They regulate inflammation-causing bacteria.
Improved Mental Health
The gut-brain axis means probiotics can lessen anxiety, depression, OCD, autism symptoms, and memory issues.
Factors to Consider When Choosing a Probiotic
To enjoy the most benefits from your probiotic supplement, keep these factors in mind when comparing products:
- CFU Count: Choose a supplement with at least 1 billion CFUs (colony forming units) per serving. Higher CFU counts indicate more probiotic potency.
- Strains: Look for a product with multiple strains of probiotics that target your specific needs.
- Delivery Method: Probiotics come in capsules, powders, gummies, softgels, liquids, etc. Consider your preference.
- Other Ingredients: Avoid unnecessary fillers. Fermented greens like spirulina provide prebiotics too.
- Brand Reputation: Pick reputable brands that undergo third-party testing for quality and potency.
Reviews of the Top Probiotic Supplements
Based on the above criteria, here are 5 of the best probiotic supplements to improve gut health in 2023:
1. Balance ONE Probiotics
- Overview: A top choice with 36 billion CFUs and 12 diverse strains to target total body health. Delayed-release vegetable capsules.
- Pros: Helps IBS, immunity, bloating, mood, and weight loss. No refrigeration required.
- Cons: Can cause mild gas or bloating at first in some users. A bit pricier than other options.
- Cost: $49 for a 60-day supply.
2. Garden of Life Dr. Formulated Probiotics
- Overview: Provides 50 billion CFUs and 16 researched strains for digestive and women’s health. Shelf-stable capsules.
- Pros: Boosts immunity and metabolism. Includes prebiotic fiber. Dairy-free, soy-free, and gluten-free.
- Cons: Only a 30-day supply per bottle. Must be refrigerated after opening.
- Cost: $27 for a 30-day supply.
3. Renew Life Ultimate Flora Probiotic
- Overview: Offers 90 billion CFUs and 12 strains. Packaged in BIO-tract time-release capsules.
- Pros: Helps treat IBS, diarrhea, eczema. Boosts vaginal health. Dairy-free, soy-free, gluten-free.
- Cons: Can cause mild bloating initially. Contains a small amount of prebiotic fiber.
- Cost: $25 for a 30-day supply.
4. Hyperbiotics PRO-15 Probiotics
- Overview: Delivers 5 billion CFUs with 6 targeted strains. Easy-to-swallow capsules.
- Pros: Boosts immunity, skin health, nutrient absorption, and weight loss. Affordable price.
- Cons: Lower CFU count than some alternatives. Contains magnesium stearate.
- Cost: $25 for a 60-day supply.
5. 1MD Complete Probiotics Platinum
- Overview: 51 billion CFUs and 11 strains. Time-release capsules with delayed delivery.
- Pros: Reduces bloating, inflammation, constipation, and anxiety. Boosts nutrient absorption.
- Cons: Can initially cause increased gas. Must be refrigerated after opening.
- Cost: $49 for a 90-day supply.
Who Should Take Probiotics?
Probiotics provide benefits for nearly everyone, but may be especially beneficial for:
- Those with gastrointestinal issues like IBS, ulcerative colitis, or chronic diarrhea
- People taking antibiotics, which can kill good gut bacteria
- Individuals with weakened immune systems
- Anyone looking to improve their overall digestive health and gut microbiome
Probiotics are safe for most people, but consult your doctor first if you have any underlying health conditions or concerns.
Conclusion
Adding a quality probiotic supplement to your daily routine is an excellent way to support digestive and immune functioning, aid weight loss, reduce inflammation, and even boost mental health. Look for a multi-strain formula with high CFUs from a reputable brand. Balance ONE, Garden of Life, Renew Life, Hyperbiotics, and 1MD probiotics are great options with proven benefits. Be sure to take your probiotic consistently to allow time for the gut microbiome to rebalance. Your entire body will thank you.
Frequently Asked Questions
What are the side effects of taking probiotics?
Probiotics are generally safe, but some people experience bloating, gas, and mild abdominal discomfort when first starting probiotics as the gut microbiome adjusts. These side effects typically subside within a week or two of consistent use.
When is the best time to take probiotics?
Take your probiotic supplement in the morning on an empty stomach, about 30 minutes before eating breakfast. This allows the probiotic bacteria to reach your intestines alive before they are exposed to stomach acid.
How long does it take for probiotics to work?
It can take 2-4 weeks of consistent probiotic use to notice benefits. Maximum benefits are usually experienced after 3-6 months as your gut microbiome diversity is restored.
Can probiotics help with weight loss?
Yes, certain strains of probiotics play a role in regulating appetite, reducing fat absorption, and metabolizing carbs and fats. Taking probiotics may aid weight loss and maintenance.
Do probiotics help with mental health conditions like anxiety and depression?
Emerging research shows probiotics can positively impact mental health by balancing bacteria that produce neurotransmitters like serotonin that regulate mood. Probiotics show promise for alleviating anxiety, OCD, autism symptoms, and depression.