Today, digestive supplements and toilet footstools are becoming almost as ubiquitous as morning lattes and brunch plates loaded with avocado toast. Conversations about bowel movements—whether it’s about finding regularity or struggling with an occasional block—have been brought out of hushed whispers and into casual chats with friends. As discussions around digestion and gut health become more commonplace, an entire industry has sprung up to meet those evolving interests and needs. You might even find probiotics popping up in conversations more than you’d think. But how much do you truly understand about probiotics? Are they effective? How do you choose the right one? And, do you even need them at all?
To clear the confusion between the facts and myths surrounding probiotics, we consulted with Maddie Pasquariello, MS, RDN, a registered dietitian based in Brooklyn. She offers invaluable insights that can guide your purchase decisions and help ensure you get the most bang for your buck.
One common myth is that any probiotic works universally for everyone. You may think that taking a daily probiotic is a surefire way to boost your gut health, but in reality, it’s a bit more nuanced than that. There are various forms of probiotics, like Lactobacillus and Bifidobacterium, each supporting different aspects of health. “Certain strains target specific pathogens, while others help restore normal microflora or modulate immune responses,” explains Pasquariello. Essentially, just because a probiotic works wonders for one person doesn’t mean it’ll have the same effect for you. Depending on what you’re trying to address—whether it’s digestive issues like IBD or IBS—certain strains may be your best bet.
So if you’re pondering over the idea of taking probiotics, focus on your main concerns. Whether it’s digestive regularity, skin health, or even vaginal health, there’s likely a probiotic designed to help. To choose effectively, do a little research on the strains that have shown efficacy for your specific interests. Look for information from reputable sources such as scientific journals or trusted health professionals, rather than just relying on marketing claims from supplement companies.
Another misconception is that more strains in a probiotic supplement make it more effective. You might think a probiotic with a ton of different strains is the best answer to your gut health concerns, but Pasquariello clarifies that the effectiveness of any probiotic product is often determined by the specific combination of bacteria and their dosages. Dosage is generally measured in colony-forming units (CFUs)—ranging anywhere from 500 million to 100 billion CFUs per serving. While it’s tempting to think that if a little is good, then more must be better, that’s not always true. “In fact, some conditions may plateau at certain CFU levels, making a slightly lower dosage just as effective—or even more so,” she emphasizes.
Given how much is emphasized on gut health these days, it’s very easy to fall into the trap of thinking that everyone should be taking probiotics. After all, a balanced gut is linked to everything from digestion and clear skin to mental health and immune function. However, Pasquariello reminds us that not everyone needs to supplement with probiotics, especially if you’re generally healthy and maintaining a balanced diet. “Probiotics shine for those with more serious health concerns,” she explains. Those with mild or infrequent digestive symptoms may not see significant benefits from supplementation. Also, for individuals in high-risk categories—like those who are immunocompromised—consulting a healthcare provider before taking probiotics is critical, as they may not be recommended.
Lastly, it’s a common myth to believe that probiotics can repair nutritional deficiencies. It’s key to remember that probiotics should complement a well-rounded diet that is rich in nutrients. “Even the strongest probiotic won’t make much of a dent if your overall diet is lacking,” notes Pasquariello.
Moreover, both supplements and fermented food sources require prebiotics to thrive. Picture prebiotics as the food that probiotics feast on—these are typically found in a variety of grains, fruits, and vegetables, which means nourishing your gut requires well-rounded meals, too.
In conclusion, while probiotics can indeed be a valuable part of your wellness journey, it’s crucial to zero in on your individual goals, systematically research the strains and dosages needed to meet those goals, and incorporate any supplements into a healthy dietary lifestyle. It’s always a good idea to consult with a healthcare provider or a registered dietitian before diving into any supplements, especially if you’re managing health conditions or taking medication.
Navigating the often-crowded marketplace of probiotics, filled with enticing but sometimes misleading claims, can be daunting. By being an inquisitive, discerning consumer, you’ll be better equipped to sift through myths and get to the truth about these supplements. Pasquariello reinforces this notion by stating that every consumer should conduct their own thorough research into the brands they’re considering.
When evaluating options, she also suggests prioritizing brands that undergo third-party testing, are checked for any contaminants, are vegan-friendly, and provide a certificate of analysis (COA) for transparency regarding their contents.
Understanding probiotics doesn’t have to be overwhelming; it just requires a little curiosity and the desire to nourish your body the right way.
