Best Probiotic Supplement 2023: Shopping Guide & Review

Probiotics are often confused with what are known as prebiotic supplements, which are non-living compounds that support an environment suitable for the growth of a healthy microbiota. Your normal flora gets energy from these carbohydrate compounds.

• Scientific evidence: Recognized scientific studies must clearly indicate the effectiveness of probiotics.
• Safety: The probiotic’s microorganisms must under no circumstances be aggressive or lead to infections in an otherwise healthy person.
• Vitality: Any probiotic bacteria or yeast must remain alive while encapsulated, at least until the expiration date.
• Survival: At least half of the probiotic’s microorganisms should survive ingestion, digestion or application of the product in order to arrive alive at their intended destination.
• Labelling: The label providing crucial information about the probiotic should be clearly visible, easy to read and understandable.

• Easier and faster digestion
• Decrease in flatulence
• Reduction of abdominal girth
• Improvement of intestinal transit
• Normalization of body weight and blood cholesterol levels
• General improvement in symptoms of anxiety
• Lower incidence of infection
• Lower incidence of allergic reactions
• Higher levels of folic acid, cyanocobalamin and vitamin K
• Relief of pain linked to menstruation (in women)
• Boosted fertility (in women)

• When? You can take a probiotic at any time. However, we suggest it half an hour before a meal if the goal is to improve digestion.
• How? Take your probiotic along with food or water. Try to avoid taking it with acidic foods or very hot liquids, since acid and heat can destroy the microorganisms.
• How much? The dosage may vary according to the specific supplement, so be sure to check the label. The standard recommendation for first-time users of probiotics is 15 billion Colony Forming Units (CFU).

Always keep an eye on a supplement’s expiration date of your supplement. Probiotics are only effective as long as they’re alive, which won’t be too long after the expiration date.

There have been some cases where probiotics resulted in severe infections. This rare complication appears in individuals who suffer from some kind of immune deficit or with an underdeveloped immune system. But in general, healthy people are unlikely to face any severe complications from the use of probiotics.

• Immunosuppressed individuals: Probiotic use is contraindicated in the case of immunosuppression caused by transplant, HIV infection or genetic alterations. That’s because the microorganisms may trigger sepsis—a severe infection that spreads throughout the body.
• Babies: Some probiotics are specifically developed to treat diarrhea in infants. However, there have been isolated cases of sepsis reported in critically-ill newborns. For this reason, probiotic use in children should be closely monitored by a doctor.
• Pregnant and breastfeeding women: Although you may find products tailored to pregnant women, always consult your doctor or midwife prior to adding any supplements during a pregnancy or while breastfeeding.
• People with aortic valve implantation: Studies have shown evidence of endocarditis (a serious infection affecting the heart) brought on by the colonization of artificial valves by probiotic microorganisms. Those undergoing cardiac surgery should use probiotics with caution.

• Firmicutes: This phylum makes up to 70% of all microorganisms in our normal microbiota. It includes the Lactobacillus bacteria, the most well-known of which is the Lactobacillus casei (L-casei immunitas).
• Bacteroidetes: These represent 20% of the normal flora. The best-known bacteria of this phylum belong to the Bacteroides genus (Bacteroides fragilis, Bacteroides ovatus and Bacteroides dorei).
• Actinobacteria: This group is much smaller (5%) than other phyla, but we find inside it the vital Bifidobacteria (“active Bifidus”).

• Defense against harmful bacteria (pathogens): It prevents or hinders pathogenic bacteria from colonizing the gastrointestinal system and causing infections.
• Metabolism and digestion: Microbiota bacteria allow some compounds present in food, such as starches, to be digested by humans. Our flora also play a role in synthesizing essential compounds like biotin, vitamin K and folic acid.
• Regulation of immunity and inflammation: Bacterial species of our flora can regulate the body’s immune reaction, which reduces the inflammatory response and prevents potential intolerance and allergies.
• Neuromodulation (“brain-gut-microbiome” axis): The complex neuronal network of our intestine is in direct contact with the brain. This relationship is affected by microbiota, which regulate the production of chemicals critical to the normal function of the nervous system.

• Anatomy: Conditions in the digestive tract (like alterations in the bile or gastric acid production) affects which kinds of bacteria become part of the normal microbiota
• Age: Children have less diverse flora. New species of bacteria become present over the years.
• Genetics: Relatives have presented similar microbiota; this is especially true for twins.
• Medication: As mentioned earlier, the indiscriminate intake of antibiotics can have a negative impact on your flora.
• Diet: Intense diets—like vegan or all-meat diets—can lead to the disappearance of certain species normally present in the flora. The intestinal bacteria can also be negatively impacted by the use of sweeteners.
• Stress, anxiety and depression: Changes to the microbiota may accompany emotional stress and other mental alterations.
• Toxins: Tobacco use can result in several changes to the variability of normal flora.

• Changes in digestion: You may experience difficulty digesting some compounds, like fibers. This supports the onset of constipation, abdominal discomfort, diarrhea and flatulence.
• Overweight and obesity: Diets high in fat and sugar cause a rise in bacterial levels of the Bacteroidetes phylum. By increasing fat absorption, these bacteria contribute to the onset of obesity, hypertension and an increase in blood cholesterol levels.
• Infections of the digestive tract: Intestinal dysbiosis promotes the formation of pathogenic or opportunistic bacteria. Normally harmless, these microorganisms take advantage of your weak defenses to become aggressive, potentially resulting in gastroenteritis, diarrhea and even colitis.
• Inflammation: Studies have indicated that microbiota imbalance can lead to persistent inflammation. This can cause symptoms like flatulence and abdominal swelling. Other more serious repercussions have also been seen, such as heightened incidence of colon cancer.
• Nervous system disorders: Dysbiosis can result in changes to the brain-gut-microbiome axis, causing and promoting a number of conditions impacting the nervous system (such as anxiety, depression and insomnia).

• Balanced diet: Experts suggest that a diet low in fats and sugars helps the development of a balanced flora. Individuals with strict vegan, vegetarian or carnivore diets should be more careful in maintaining their intestinal microbiota.
• Avoiding sweeteners and polyols: These days, many people try to decrease their sugar intake by using sweeteners like stevia or sucrose. However, the development of intestinal dysbiosis has been linked to such products; sugar and sweetener-free diets are considered to be healthier.
• Increasing fermented food and fiber consumption: The growth of many microbiota species is promoted by fibers. Fermented products like yogurt, kefir, miso and kimchi contain microorganisms that can strengthen your intestinal microbiota when ingested.
• Quitting alcohol, tobacco and other toxins: These toxic substances can alter and destroy your flora.
• Adopting an eat-rest-exercise routine: Sticking to a regular eating schedule also favors your flora’s balance. Sleeping and exercising regularly as part of a healthy lifestyle creates an environment favorable to the growth of your microbiota.
• Only using prescribed drugs: Alterations in your microbiota’s balance can be caused by antibiotics, and, to a lesser extent, other medications like anticonvulsants and neuroleptics. You should always speak with your doctor prior to taking any medication.