Expert Reviewed by Dietitian Karen Ansel, M.S., RDNDesign Elements: Getty Images. EatingWell Design.”Key Takeaways”When it comes to selecting the right probiotic supplement from the multitude of options available, the process can be overwhelming. Dietitians recommend seeking a strain that has been proven to address your specific needs. It is important to choose a probiotic that has been supported by research and independently verified.Probiotics are live bacteria that offer various health benefits, such as promoting gut and heart health. These beneficial microorganisms can be found in fermented foods like yogurt and kefir. However, if you do not consume these foods regularly, you can also consider probiotic supplements.If you are considering incorporating a probiotic supplement into your routine but are unsure about how to make the best choice, we have done the investigative work for you, given the wide array of options available. We consulted three dietitians for advice on selecting the ideal probiotic supplement. Here is what they recommend before adding any bottle of bacteria to your shopping cart.Strategies for Choosing the Best ProbioticEnsure the Strain Aligns with Your Health ObjectivesAlthough probiotics may seem uniform, there are diverse strains, each offering unique health benefits. Even within the same species, different strains can have varying effects, explains Nicole Dynan, RD, known as the Gut Health Dietitian. “It’s akin to choosing a dog. You wouldn’t simply request ‘a dog’ without knowing the breed,” she explains. “A Chihuahua and a Great Dane are both dogs, but they have distinct personalities.”Select strains that correspond to the specific health goal you aim to achieve. For instance, Lactobacillus rhamnosus GG (LGG) is a highly effective strain for preventing antibiotic-associated diarrhea and is recommended in international clinical guidelines, notes Dynan. Conversely, other probiotic strains or combinations might support cardiovascular health, alleviate traveler’s diarrhea, or ease symptoms of irritable bowel syndrome (IBS). Therefore, one size does not fit all.Seek the Full Strain NameUnderstanding the complete strain name can provide insight into the benefits of the microorganism. Check the supplement label for the entire strain name, which not only includes the species but also specifies the strain that addresses your particular health concern. Look for uppercase letters or numbers in the name. For example, opt for Lactobacillus rhamnosus GG or LGG rather than solely Lactobacillus rhamnosus. Vague labeling should raise caution, as some products may only list the genus and species without mentioning the specific strain, such as Lactobacillus acidophilus NCFM, cautions Violeta Morris, M.S., RDN, a dietitian with Abbott Diabetes Care.Verify the Expiration DateSince probiotics are live bacteria, they need to be alive to be effective. It is essential for them to survive the acidic conditions of the stomach and reach the intestines intact
“Improving your chances of achieving the desired results is important,” Dynan suggests. With the vast array of probiotic supplements available, it can be challenging to know where to begin. A good starting point is consulting your healthcare provider. Additionally, delving into research can be beneficial. The National Institutes of Health’s Office of Dietary Supplements offers easy-to-understand summaries of evidence-based research to assist you in navigating the choices.
Seek Independent Verification
It is recommended by all our dietitians to select a probiotic supplement verified independently by a company not associated with the brand. This verification process ensures the quality and safety of the product as the certifying body is independent of the manufacturer, reducing the risk of bias. Look for supplements bearing seals such as BSCG certified, Informed certified (including Informed Sport), NSF Sport, and/or USP Verified.
Health Benefits of Probiotics
Understanding what probiotics can and cannot do for you before choosing a supplement can be helpful.
Support for Gut Health
Probiotics are well-known for their support of gut health by strengthening the gut barrier to prevent harmful substances from entering the bloodstream, explains Umo Callins, M.S., RD, CSSD, a dietitian and fitness coach. Different strains benefit various digestive issues, with LGG and Saccharomyces boulardii potentially alleviating antibiotic-associated diarrhea and species like Bifidobacterium breve, Bifidobacterium longum, or Lactobacillus acidophilus easing pain from irritable bowel syndrome (IBS). Some probiotics may also help reduce symptoms of ulcerative colitis.
Potential Heart Health Improvement
While further studies are required, promising evidence suggests probiotics may enhance heart health. For example, a meta-analysis of 19 randomized controlled clinical trials indicated that probiotic supplements could reduce total and harmful LDL cholesterol in adults with high cholesterol levels.
Possible Assistance with Other Health Issues
Emerging evidence indicates that probiotics could help reduce stress and provide protection against upper respiratory infections. As for preventing yeast infections and aiding in maintaining a healthy body weight, while probiotics may offer assistance, current research is insufficient to make definitive claims. Thus, including probiotic-rich foods like yogurt and kefir in your diet, along with prebiotic-rich foods such as fruits, vegetables, beans, and whole grains, is recommended. These foods provide the essential nutrients for your beneficial gut bacteria to flourish.
Maximizing Your Supplement’s Benefits
If a probiotic supplement has not been effective for you in the past, it may not have matched your specific needs, notes Dynan. Consistency in using probiotics, along with supporting nutrition and lifestyle habits, is key for optimal results. Furthermore, not everyone is suitable for probiotic supplementation. Callins advises individuals with gastrointestinal diseases or disorders, food allergies or sensitivities, weakened immune systems, or critical illnesses to consult with their doctor before taking probiotics.
“Probiotics can offer benefits for specific health conditions, but they are not a cure-all solution for all health issues,” according to Dynan. The most compelling evidence so far suggests that probiotics can support gut and heart health, but they should not be seen as a panacea. When considering a probiotic supplement, it is essential to select the appropriate strain that aligns with your health requirements in the correct form. Additionally, opt for a supplement that has been scientifically researched and verified for quality and effectiveness. Before incorporating any new supplement into your routine, it is advisable to consult with your healthcare provider to ensure it is suitable for your individual health needs. Original article source: EATINGWELL.”
