A Dietitian’s Guide to Probiotic Supplements & Pills

To take or not to take probiotic pills 

You’ve likely heard the phrase, “less is more” and when it comes to certain things in life, like using superglue, or wasabi sauce on sushi, that’s good advice. But when it comes to the strains of bacterium in your probiotic supplement or pill, “more is better”! Probiotics are a popular health topic these days, so read on to find out what they do and if everyone needs them. Firstly, it’s good to know that probiotics found in pills or foods are strains of bacterium in the gut that have been identified by scientists as helpful species. Many types of beneficial microbes populate the intestine, and their general role is to assist with gut metabolic
functions. Probiotics in food or pills represent a small array of those living inside us.

Are There Enough Probiotics in Food to Help My Health Condition?

Probiotics in food such as yogurts, kimchi, or kombucha are at lower levels than the dosages in pill form. Food sources are healthful, often one strain, and contribute to the continual need for good bacterium in the intestine, but pills hold higher quantities and can have more than one strain of bacterium (more variety).

Probiotics in food is an ongoing topic on our blog.  Find out about probiotics in food from the links at the end of this blog!

Should I Take a Probiotic Pill for My Condition?

As a concentrated source of probiotic, probiotic pills are a nutrition supplement and clinical treatment. The pill’s ingredients (see below) add to the trillions of microbes in the intestinal ecosystem to support essential body functions.

• Create short chain fatty acids
• Reduce gut pH creating optimal conditions for growth of good bacteria
• Protection of the gut barrier wall
• Enhance mineral absorption
• Provide energy for the bacteria to thrive
• Help control neurotransmitter production to signal the brain

These functions support general body health and help the gut communicate with the brain through neurons, blood, and the vagus nerve. This, in turn, impacts the nervous system, hormone system, and immune system keeping your body balanced and healthy.

Research has shown probiotic therapy is helpful for mental health too. The gut-brain connection ensures that prolific good bacteria in the gut can also help:

• Alzheimer’s
• Depression, anxiety
• Cognition, mood
• Fatigue

The tiny microbes, then, can really pack a punch to aid in overall health. You can see that probiotics support the body at the micro level of various biologic activities. This makes them generally good for everyone but specific to body functions or medical conditions, there could be one that is just right for you.

Information gathering is the first step in nutrition self management. Here are other sites for probiotic myth busting and additional guidance.

Understanding Probiotic Supplement Labels and Tips for Choosing the Right One

Probiotic pills are not alike. Each product has its own ingredients of micro biotic amounts and types based on the research findings of that combination. Therefore, they function differently and are not monitored by government regulators, so it is important to make an educated choice.

When reading a probiotic pill label, you’ll see reference to billions of microbes or numerical values like 10ⁿ, where ‘n’ is the factor of ten. Not only do you want a high factor number but also note the variety of strains of bacterium in the pill. Based on research findings of the many strains that are helpful to our gut health, a pill with more strain types will have a wider impact on gut health.

The other thing about the probiotic pill label is that if you are not bilingual with Latin, the ingredients can seem strange. It’s been customary for biologists to name natural elements in Latin, a common language of educated scientists in past times. But like reading road signs in a foreign country, familiarity can give clues if you know where you are going.

Strains and ingredients to look for based on your health concern:

Watch for the most common species that begin their names with Lactobacillus, Bifido, and Bacillus, while less common but also excellent are Streptococci, Pediococcus, or Enterococcus.

Probiotic bacterium have last names too and only certain genus species are probiotic. It’s important, then, to check with an expert to know which one is for your condition. The science is always developing. This Probiotic Chart is a great resource to read the bacterium type matched to your own health concern.

The Probiotic Chart is a list of reputable brands supported by research for conditions such as

• Infections
• Constipation
• Diarrhea
• Reflux
•  Inhibition Of Heli-cobacter Pylori Growth
• Decrease in Gut Inflammatory Response
• Allergies
• Diabetes
• Irritable Bowel Syndrome
• Inflammatory Bowel Disease

Having said, “more is better”, in reference to finding a good quality product, this does not mean more pills per day will correct or cure a condition. They act as aids to total health and contribute to a larger treatment plan. The daily dose on the label is a good guide and a good start as well as a conversation with a health professional such as a family doctor or a registered dietitian.

For more help on probiotics and nutrition, connect with our friendly Registered Dietitian Team anytime by phone or email.

References

The Science Behind Fermented Foods for Gut health & Boosting Digestion Naturally

The Power of Probiotic Beverages for Gut Health

Have more questions about probiotics? Check out these blog posts!