Can You Take Too Many Probiotics? How Do I Know Which Ones To Take?

Overview

• Taking excess probiotics isn’t usually harmful, though you might experience temporary digestive discomfort
• What really matters is choosing the right probiotic strains for your health goals
• Consistent use of research-backed strains with robust protection is typically the best bet
• People with serious health conditions should discuss the probiotic they wish to take with their healthcare provider

Certain probiotics can help improve digestion and regulate bowel movements. Some friendly bacterial strains may even benefit your heart, immune system, and skin. But what if you accidentally take too many of them?

According to microbiome expert Dirk Gevers, PhD, “The good news is that it’s hard to take too many probiotics. Depending on how much you take, you may face some digestive discomfort, but your body should be able to adjust. However, sticking to the recommended amount makes the most sense.”

How Probiotics Work: Our Transient, Powerful Allies

Your body contains trillions of bacteria, so adding more through probiotics is unlikely to cause serious problems for most people.

It’s like schools of fish in an ocean. These large groups of fish enrich the waters and even impact ocean currents as they pass through, but their effect is temporary. Similarly, probiotics interact with cells in our gut and even stimulate the production of other beneficial compounds as they pass through our digestive system. 

This is why taking an extra dose of one probiotic product or adding a different product won’t overwhelm your system. However, if you take more than the recommended dose, you may experience temporary gas, bloating, or diarrhea.

When it comes to probiotics, choosing the right strains for your health goals and taking them consistently is key. Also, look for products that provide enough live bacterial strains to survive the journey to your intestines and be effective.

What Dose Of Probiotics Do You Need? (Hint: Higher Isn’t Always Better)

When you look at most probiotic labels, you’ll probably see something called CFU, or Colony Forming Units. This number (usually between 1-10 billion) intends to tell you the amount of probiotic bacteria in the product for each dose.

Many probiotic manufacturers add extremely high CFU numbers to their labels to convince you they’re better. However, a higher CFU count doesn’t always mean a better probiotic. There are more significant factors that influence how effective your probiotics can be.

EXPLORE FURTHER: CFU vs. AFU: How to Decipher Probiotic Labels

How To Choose Probiotics That Work

When it comes to probiotics, the type of bacterial strains, their quality, and how well they’re packaged to survive the journey to your intestines matter more than quantity.

Here’s what to look for when deciding what probiotic to take.

1. Look For Science-Backed Strains

Dr. Gevers says, “Look for products and strains that have been clinically tested. Since probiotic research is still evolving, choosing strains studied in clinical trials means you are taking something that is reliable.”

For example, here are some specific strains and their health benefits:

• Bifidobacterium longum HRVD90b-US and SD-CECT7347-SP: Supports digestive health and gut barrier integrity
• Bifidobacterium lactis SD-Bi07-US, together with Lactobacillus acidophilus SD-NCFM-US, strengthens gut immune function
• Lactiplantibacillus plantarum SD-LPLDL-UK: Helps with cholesterol balance
• Ligilactobacillus salivarius SD-LS01-IT: Benefits both gut and skin health
• Bifidobacterium adolescentis SD-BA5-IT: Helps produce essential B vitamins, including folate

For example, there are hundreds of different Bifidobacterium strains out there, but they’re not the same. Bifidobacterium longum SD-BB536-JP has been specifically studied for supporting digestive health, while other Bifidobacterium strains might have completely different effects.

2. Robust Protective Coverings

Just like you need the right gear to survive harsh weather, probiotics need the right protection until they reach the small and large intestine. Look for a probiotics brand with a strong outer capsule that is tested to be stable on the shelf and in harsh environments. This is important because probiotics must reach your intestines alive and active to be effective. 

But the journey starts long before they enter your body—they must survive manufacturing, packaging, and shelf storage while staying stable and viable. 

Probiotic strains must be handled and packaged with care because many types die when exposed to air. Plus, when you take probiotics, these live strains of bacteria have to fight off stomach acid and bile before making their way to the gut, and not all probiotics do this.

3. Proper Storage

Dr. Gevers explains, “People often ask about the right way to store probiotics. The answer is that it depends on the product. While some require refrigeration, many consumers prefer probiotics that are stable at room temperature. Shelf-stable options are convenient for travel and storage; you’re also less likely to forget them in your fridge.”

But why do probiotics need to be stored properly? It’s because these strains need to stay in a dry state; basically, they’re in hibernation until they’re exposed to moisture. We want them to stay that way until they reach the intestines, feed, grow, and multiply. If they begin this process on the shelf, they’re confined to a small capsule, run out of food fast, and die.

What To Expect When Starting Probiotics

Depending on your gut sensitivity and overall wellness, it may take a few days to adjust to your probiotics. You may experience some temporary effects, including:

• Mild bloating
• Gas
• Slight stomach gurgling

These effects typically fade within a few days as your body adjusts. The key is starting with the recommended amount and staying consistent rather than starting and stopping. Talk to a healthcare provider with knowledge about probiotics if you have any questions or concerns.

When To Talk To Your Doctor

While probiotics are generally safe for most people, certain health conditions require extra monitoring, including:

• Autoimmune conditions
• Treatment that requires chemotherapy
• Recent abdominal or intestinal surgery
• Severe illness
• Weakened immune system

“If you have any of the conditions listed above, or have any questions or concerns about your probiotics, talk to your healthcare provider,” says Dr. Gevers.

Key Insights

The key takeaway? You’re unlikely to take too many probiotics. While you might experience some temporary digestive adjustments when first starting, serious adverse effects are rare in healthy individuals. 

To make the most of your probiotics, focus on:

• Quality, research-backed strains
• Strong, protective capsules
• Convenient, shelf-stable options

Additionally, it’s best to follow the recommended dosage. Consult your healthcare provider if you have any questions or concerns, and adopt a healthy lifestyle, including a gut-friendly diet and exercise.

Frequently Asked Questions (FAQs)

What Are The Side Effects Of Probiotics?

“When you start taking probiotics, your body may need time to adjust. You might experience temporary gas, bloating, or changes in bowel movements,” says Dr. Gevers. “These mild symptoms are normal and typically fade within a few weeks of daily use.”

However, if you experience ongoing digestive discomfort, severe bloating, diarrhea, or any other concerning symptoms, stop taking your probiotics and consult your healthcare provider.

How Long Does It Take For My Probiotics To Work?

The timeline for how long it takes for probiotics to work depends on why you’re taking them in the first place. Some people notice digestive comfort improvements within 2-4 days, while other benefits might take weeks or months.

Most probiotic benefits become apparent after 2-3 months of consistent use with the right strains.

Do I Need To Take Probiotics Regularly?

The real benefits of probiotics come from consistent use over time. Some people take them in specific situations, such as during and after antibiotic treatment or after a bout of illness. However, research shows that regular, ongoing use leads to the best long-term results. 

If you have specific health concerns or questions about making probiotics part of your routine, consider talking to a healthcare provider or registered dietitian who has a good understanding of probiotics.