To help differentiate between fact and myth, we consulted Brooklyn-based dietitian Maddie Pasquariello, MS, RDN to provide essential insights about probiotics before you make a purchase, ensuring you get the best value.
Myth #1: Any probiotic works for all
You may assume that taking any probiotic supplement daily is beneficial for your gut and overall well-being, but the reality is much more complex.
This complexity arises from the variety of probiotics, such as Lactobacillus and Bifidobacterium, that can support different areas of health. “Certain probiotic strains target specific pathogens, while others assist in restoring normal microflora or modulating the immune response,” states Pasquariello. Additionally, a single strain or a specific combination may effectively address one health issue while being ineffective for another. “There are even degrees of probiotic specificity that come into play when managing conditions with similar mechanisms, like IBD and IBS,” she notes. Ultimately, the benefits associated with any probiotic supplement toward a specific goal will be strain-specific.
If you’re considering taking probiotics, focus on your primary concerns and investigate from there. Probiotics are available for a wide range of issues, including digestive regularity, acne, vaginal health, and more. With a specific objective in mind, conducting some research on effective strains—from reputable scientific journals, trusted news sources, or health-care professionals rather than supplement companies—can assist you in refining your probiotic selection and bring you closer to your desired results.
Myth #2: More strains mean greater effectiveness
The diversity of strains in a given serving of probiotics can impact their potential benefits. “The efficacy of any particular probiotic is influenced by both the combination of bacteria present and the dosage, typically measured in colony-forming units (CFU),” explains Pasquariello. “Usually, this ranges from 500 million to 100 billion CFU per serving, and it varies depending on the specific strain, with 100 million being the minimum effective dose.”
However, contrary to some marketing claims, a higher CFU count does not automatically indicate superiority over a product with fewer strains or a lower CFU count. “More is not always better. In fact, for some conditions treated with probiotics, results may plateau at certain CFU levels,” she clarifies. “In some cases, a slightly lower dosage can be just as effective, if not more.” Therefore, it’s crucial to understand not only which specific strain(s) you desire but also the appropriate quantity needed to address the issues you’re experiencing. Consulting with a healthcare provider can be beneficial in this regard.
Myth #3: Everyone should take probiotics
Given that a balanced gut is vital for all aspects of health—from digestive regularity and clear skin to mental well-being and immune function—you might think probiotics are an indispensable component of a wellness regimen. However, Pasquariello notes that not everybody requires probiotic supplementation, especially those who are generally healthy and maintain a diverse, balanced diet.
“Probiotics are particularly valuable for individuals with more severe health concerns, meaning those experiencing mild symptoms or no symptoms at all might not experience significant changes when using them,” she elaborates. Additionally, although high-quality probiotics are most recognized for addressing various gastro-intestinal issues, not everyone facing these conditions will necessarily find relief through supplementation. Furthermore, Pasquariello points out that individuals in some high-risk categories, such as those who are immunocompromised, may be cautioned against taking probiotics altogether.
Myth #4: Probiotics can “repair” or “offset” nutritional deficiencies
“Like any supplement, probiotics should be regarded as supplementary to an already well-rounded and nutrient-rich diet,” Pasquariello notes. Even the most powerful probiotic supplements will have limited impact if your overall diet lacks necessary foods and nutrients.
It’s also essential to remember that both supplements and probiotic-rich foods require prebiotics to flourish, as prebiotics serve as nourishment for gut bacteria. “While replenishing your gut microflora, it’s crucial that they have prebiotic foods to thrive,” Pasquariello explains. “These include various grains along with certain fruits and vegetables.”
Conclusion
While probiotics can be a beneficial and valuable addition to your wellness routine, it’s vital to clarify your individual goals, research the strains and dosages necessary to meet those goals, and integrate any supplements into a healthy dietary framework. (As always, consult your healthcare provider or registered dietitian before incorporating any supplements into your regimen—including probiotics—especially if you have health conditions or are taking medication.)
Navigating a crowded marketplace filled with persuasive (yet sometimes misleading) claims can be challenging. Being an inquisitive, discerning consumer will aid you in overcoming myths and uncovering the truth about probiotics, helping steer you toward informed choices. “Every consumer should conduct their own research into any brands they’re considering purchasing,” Pasquariello summarizes.
In addition to thorough inspections and careful consideration, she recommends prioritizing brands that undergo third-party testing, are checked for contaminants like pesticides and herbicides, and are vegan-friendly, as well as those that provide a certificate of analysis (COA) for each product.
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