You have probably heard that probiotics are good for you. But what exactly are they, where do you get them, and what separates a good probiotic supplement from an expensive capsule of hope? Let's start with the basics.
What are probiotics?
Probiotics are live microorganisms that, when taken in adequate amounts, provide a health benefit. Most are bacteria, and the most common belong to two groups called Lactobacillus and Bifidobacterium; some yeasts, such as Saccharomyces boulardii, are used too. Many are the same as, or similar to, microbes that already live in your gut.
Probiotics are not the same as prebiotics. Prebiotics are the fibers and other compounds your gut bacteria use as food; read more in What Are Prebiotics?
Where can you get probiotics?
Probiotics come in two main forms:
- Fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso and tempeh. Many contain live bacteria, but the number of organisms in fermented foods can vary significantly depending on how they are made, processed and stored.
- Supplements, usually capsules or powders, which deliver specific strains at a stated dose.
Both can be part of a healthy routine. Food brings variety; a supplement brings consistency.
What should you look for in a probiotic?
1. Strains with research behind them
This is the most important factor. Different types of probiotics may have different effects, and a benefit seen with one strain does not automatically apply to another, even within the same group. Look for products that name their strains and can point to research on them, including their ability to survive stomach acid.
2. A meaningful dose
Probiotic doses are given in colony-forming units (CFU). More is not always better, but dose does matter: in a review of probiotics for antibiotic-associated diarrhea, higher doses of the same probiotic were more protective than lower doses. Look for a dose in the range that has been studied, guaranteed through the end of shelf life rather than only at manufacture.
3. How it is made, and what else is in it
Probiotic bacteria are grown on a food source called a growth medium, and some products contain dairy or other common allergens. That matters because approximately 65 percent of the human population has a reduced ability to digest lactose after infancy. If you avoid dairy, gluten or soy, check the label or ask the brand.
4. Prebiotics included
A product that combines probiotics with prebiotics is called a synbiotic. Including a prebiotic is a convenient way to give the probiotic bacteria something to work with.
5. Independent testing
Probiotics sold as dietary supplements do not require FDA approval before they are marketed, so look for brands that test their products independently and publish the results. You can see how we test on our 5 Nation Standard page and look up certificates of analysis for our products.
How do Ora's probiotics compare?
Our probiotics combine Lactobacillus and Bifidobacterium strains with organic prebiotics, and Trust Your Gut capsules and powder use dairy-free probiotics. Trust Your Gut is also vegan, gluten-free, soy-free and non-GMO:
- Trust Your Gut Probiotic + Prebiotic Daily Essential: 16 billion CFU from 6 acid-resistant strains in two capsules a day.
- Trust Your Gut powder: 20 billion CFU from 7 clinically studied strains, USDA Organic, with no added sugar.
- Trust Your Gut High Potency: 52 billion CFU from 11 acid-resistant strains, for after antibiotics or a gut reset.
- Lady Bugs: 16 billion CFU from 6 strains, including L. crispatus, for women's vaginal and urinary tract health.
Browse them all in our probiotics and prebiotics collection.
Are probiotics safe?
For most healthy people, yes. The risk of harmful effects from probiotics is greater in people with severe illnesses or compromised immune systems, so talk to your doctor first if that applies to you, or if you are pregnant. Mild gas or bloating in the first days is common; our guide to taking a probiotic for the first time explains what to expect, and How & When to Take Your Probiotic covers timing.
