Evidence suggests that supplementing the levels of good bacteria with a high-quality probiotic can be beneficial to the body in many ways. The digestive system can benefit, as well as the immune system; and even diverse areas such as skin health, energy levels, and weight management. But when it comes to choosing a probiotic supplement, the consumer is affected by a number of claims from various companies; with its different strains, species, billions, storage stability, etc. And all this in different forms: probiotic capsules, pills, yogurts, drinks, even gum and chocolate!
So what factors are really important when making a decision? Is it necessary to bet on a certain amount of billions? Should one take a certain number of strains? Is it better to take probiotics in the form of a yogurt drink or capsule? It is a difficult decision to make, and if made incorrectly, it could damage your bank balance as well as your health. Here I will share some tips on what to look for in a probiotic.
1. Avoid misleading products like fad yogurt drinks. These should be avoided especially if you want to watch your waistline or if you have diabetes; since the sugar levels in these “healthy” drinks are colossal. The main probiotic yogurt drinks contain more sugar than cola; and sugar-free options contain artificial sweeteners.
2. Billions count. First of all, try not to worry too much about the amount of billions you are getting. Taking 30 billion probiotics per day will not be beneficial if the probiotics have not met more important criteria – for example, the ability to survive stomach acidity and adhere to the lining of the intestinal wall. That said, the gut is home to roughly 100 trillion bacteria. So it is better to opt for a supplement that offers at least 2 or 3 billion microorganisms, rather than a few million.
3. Don’t be fooled by the ‘Build Time Guarantee’. Sure, it sounds like a good thing, it’s a guarantee after all! But in reality, what this jargon guarantees is that the number of billions stated on the package is actually the number of billions that existed in the product when it was manufactured. Since bacteria are delicate in nature, this count will certainly decrease as the product sits on the shelf or even in the refrigerator. Be sure to choose a company that you can trust to provide you with an honest count of beneficial bacteria.
4. To refrigerate or not to refrigerate? Since probiotics were always kept in the refrigerator in the past, some people think that refrigeration is a sign of better quality probiotics. However, thanks to sophisticated freeze-drying technology, that is no longer the case. Many non-perishable probiotics are just as effective, if not more; so it remains a matter of personal preference.
5. How many strains? Multi-strain probiotics are generally a good idea. Since different strains naturally reside in different areas of the gut, taking more than one will support a larger area of your gut rather than just the small intestine, for example. On the other hand, if you are looking for a product with a large number of different strains, be careful that multiple strains can actually ‘cannibalize’ each other within one capsule. Make sure you opt for a reputable company with experience in probiotic and prebiotic supplements; They should have tested the strains to make sure they can live together in harmony.
6. Get the strains that are right for you. Research on probiotics shows time and again that different strains will have different effects on the body. For example, Bifidobacterium infantis is a great probiotic species for children and is believed to play a key role in immunity. However, it will settle naturally in the large intestine, so it is not an ideal probiotic for a patient taking antibiotics (who will lose a large amount of probiotics in the small intestine). Try to find a probiotic supplement that suits your needs. for your health, rather than a general product that is marketed to everyone.
7. Make sure there is research. Do your research and make sure they have done their thing – look at their promotional materials, browse their website, talk to their representatives, and don’t be afraid to ask a lot of questions. Trusted probiotic supplements must be backed by clinical trials, and these trials must be available for you to inspect at will.