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HRProbiotic supplements
A way to replenish and support the good bacteria in your gut is by using a probiotic supplement.
Probiotic supplements
Probiotic supplements contain large amounts of various beneficial bacterial strains. These bacteria can colonize the gut lining and grow there. There are many different types of probiotics, with variations in bacterial genera, strains, and the bacteria themselves.
Unfortunately, there isn’t a one-size-fits-all standard for choosing the right probiotic supplement. Each person’s gut flora is unique, meaning that no single probiotic supplement is universally effective for everyone.
How long should you use probiotics?
Because each gut flora is so unique, it’s difficult to provide a clear guideline on how long to use a probiotic supplement. However, it is known that gut bacteria need time to settle in the gut lining, so it’s recommended to use the supplement for at least four to eight weeks.
The duration of probiotic use varies from person to person and situation to situation. Some people use probiotics for a few months, while others use them long-term.
How to choose the right probiotic supplement?
When choosing a probiotic supplement, you can consider several factors, such as the types of bacterial strains, the number of live bacteria, scientific research, and the addition of extra ingredients. The best probiotic supplement varies from person to person.
- Choose a variety of bacterial strains: A probiotic supplement can contain one, a few, or even dozens of different bacterial strains. It’s recommended to choose a probiotic with a mix of several strains, increasing the chance of the desired effect. An abundance of strains isn’t necessary, as only a few strains can adhere to the gut lining. The remaining strains will leave the body without effect. Therefore, look at the number of bacterial strains in the probiotic supplement and whether they come from different bacterial genera, such as Bifidobacteria and Lactobacilli.
- The number of CFUs (Colony-Forming Units): CFU stands for colony-forming units and indicates the number of live, beneficial bacteria in the probiotic supplement. A probiotic supplement should contain at least several billion CFUs. There is no established standard amount of CFUs that works for everyone; this varies by bacterial strain and individual gut flora. Common probiotic supplements contain 1-15 billion CFUs. Some probiotics contain 50 billion or more CFUs, but most of these will likely not adhere to the gut and will leave the body.
- Bacteria that reach the gut alive: It’s important that the probiotics reach the gut alive. For this reason, it’s recommended to choose a probiotic supplement with acid-resistant capsules or probiotics with bacterial strains that can survive stomach acid.
- Minimal added ingredients: It’s always advisable to choose a supplement with as few added ingredients as possible. Additives like sweeteners (polyols) and fibers in the form of fructo-oligosaccharides (FOS or inulin) can be difficult for some people to digest.
- Scientific research: Scientific research on a specific bacterial strain or mix of bacteria adds significant value. Always check which bacterial strains are present in the supplement and what the scientific background is. You can also look for strains that have been studied for your specific situation.
By following these tips, you can choose a high-quality probiotic supplement that suits you well.