Should You Take Probiotics? Are They Right For You?

Overview

• Many people take probiotics to support their digestion, gut health, immune system, and skin health.
• Learning how probiotics work and their benefits can help you decide if probiotics are right for you.
• Probiotics work best when taken consistently and as part of a healthy lifestyle.

Every time you eat, you’re not just feeding yourself—you’re feeding trillions of bacteria living in your gut. These microscopic organisms typically work together in harmony to keep you healthy. But problems arise when their delicate balance gets disrupted.

This imbalance can happen in several ways, including when bacteria increase to an uncomfortable level or when harmful bacteria take hold.

The imbalance is called “gut dysbiosis” and while it is still being studied to understand its link to human health, certain changes have been correlated to various health issues. These problems can start with digestive troubles but may extend to more serious conditions like autoimmune disorders and widespread inflammation in the body.

With growing awareness of how gut health affects our well-being, many people are turning to probiotics. These living bacteria may help restore balance to your gut ecosystem. But should you take them?

“Not all strains that are used in probiotics are alike,” explains microbiome expert Dirk Gevers, PhD. “Just like you, each strain has its own unique characteristics. While probiotics can help, getting real benefits means choosing specific bacterial strains that scientists have studied and found effective.”

Learning how probiotics work, their benefits, and what the research says can help you make an informed decision.

How Probiotics Work

Stress, poor sleep, antibiotics, alcohol, sugary foods, and other factors can disrupt your gut’s delicate balance. When this happens, your gut’s protective barrier may change in several ways. The layer of mucus that protects your gut may thin out, inflammation can increase, or the tight connections between cells can weaken.

These changes may:

• Trigger digestive issues
• Lead to a “leaky gut”, where it may be easier for toxins to enter your intestines 
• Change the interaction between your gut microbiota and your immune system immunity
• Potentially contribute to autoimmune conditions
• Impact your mood, focus, and mental health

Probiotics are “good bacteria” that help restore your natural gut balance, but their role is transient.

Dr. Gevers explains, “When you take probiotics, they travel through your digestive system, interacting with your gut along the way. A common myth is that probiotics must settle permanently in your gut to work, but they actually provide benefits as they pass through.”

Additionally, these microbes can engage with the cells of your intestines directly through several different mechanisms, providing digestive relief. Some strains help create compounds called short-chain fatty acids (SCFAs), which can nourish gut cells and reduce inflammation. 

When they are taken regularly, probiotics can also shape an environment where harmful bacteria struggle to survive while healthy gut bacteria thrive.

This dynamic interaction helps balance your gut for proper nutrient absorption and digestive support. While their time in your system may be short, probiotics can have a significant impact on gut health.

Health Benefits of Probiotics

The most notable benefits from probiotics come from using probiotics that have been proven to work in clinical studies for specific health conditions

Digestive Health

Probiotics may impact your gut health in two major ways. First, they help your body process food more efficiently. This might mean fewer instances of that uncomfortable, gassy feeling that may occur after eating. 

When you take probiotics consistently, you’re also more likely to notice smoother and more regular bowel movements.

Additionally, research suggests that probiotics may help make your gut barrier stronger by maintaining the protective layer of mucus that lines your gut. They also strengthen the tiny connections that hold the cells in your gut lining together—like reinforcing the seals around windows in your home. 

When these aspects work well together, your gut can do a better job of absorbing nutrients due to a healthy gut barrier.

While the science is promising, more research is needed to better understand exactly how probiotics improve gut health and how the results vary from person to person.

Immune Support

You may be surprised to learn that 70% of your immune system is housed in your digestive tract! This means a healthy gut is linked to how you fight against illnesses. This connection between the gut and your natural defense system is called the gut-immune axis.

Research continues to reveal how probiotics can help you build resilience against infections. For example, certain strains of Lacticaseibacillus rhamnosus interact with gut microbes and immune cells to reinforce the gut barrier.

Additionally, taking the right probiotics in the proper amounts may help your body recover more quickly from colds, the flu, and other seasonal health challenges. 

Skin Health

Bacteria in your gut communicate with your skin through intricate biological pathways, a relationship known as the gut-skin axis. 

Research shows that certain probiotics help regulate inflammatory responses in your body. This could lead to clearer skin for those with skin disorders and increase moisture and elasticity on the face.

Additionally, studies reveal that specific probiotic strains can help decrease adult acne symptoms adult acne, provide relief for people with rosacea, and improve symptoms of atopic dermatitis.

Heart Health

Certain probiotics might play a role in heart health. Some strains of Lactiplantibacillus plantarum, for example, could help maintain normal cholesterol levels.

This type of probiotic could help manage both total cholesterol and LDL cholesterol (the type that builds up in blood vessels) when taken in addition to cholesterol-lowering medication. 

While the research on one strain of probiotic L. plantarum shows promise, more studies are needed to fully understand how probiotics impact heart health. And just like with other benefits of probiotics, the results can differ from person to person.

Increase Vitamin Production

Certain probiotic strains help produce vitamin B9, also known as folate. Strains of other species, like Bifidobacterium adolescentis, can also produce folate, though in smaller amounts.

Vitamin B9 helps our body create new cells and proteins. While dark, leafy greens, beans and peas, and broccoli are good sources of Vitamin B9, certain strains of probiotics may also help. 

Dr. Gevers notes, “While human and animal studies show that certain bacterial strains increase folate levels in our gut, scientists are still working to understand whether this increase makes a meaningful difference to our overall health.”

Who Should Take Probiotics?

While probiotics are generally safe for most people, they may help:

• Individuals taking antibiotics or recovering from antibiotic use: Antibiotics can reduce the natural balance of bacteria in your gut. Taking probiotics during or after antibiotic treatment might help restore the health of your gut microbiome.
• People with digestive problems: If you experience bloating, gas, or irregular bowel movements, probiotics can offer relief by promoting smoother digestion. However, if you experience diarrhea or more severe symptoms, talk to a medical professional first.
• Those who want to support their immune health: Certain probiotics may help bolster your immune system, making it more resilient to seasonal infections.
• People with dry skin or acne: Improving your gut health could help you gain clearer and healthier-looking skin.

It’s important to note that the effect of probiotics varies based on each individual’s gut microbiome, diet, lifestyle, and other factors.

When to Talk to a Doctor About Probiotics?

• If you have a severely weakened immune system or are concerned about your immunity, consult a medical professional about whether probiotics are right for you. 
• If you’ve had recent surgery or are recovering from a serious illness, your healthcare provider can offer guidance on probiotic use. 
• People with SIBO (Small Intestinal Bacterial Overgrowth) should discuss their concerns with their doctor and avoid taking probiotics until their condition improves. 
• Anyone with severe allergies should check brand labels for allergen-free probiotics.
• Probiotics for premature infants, children, and critically ill patients should only be given under careful medical supervision to ensure safety and proper dosing.

Key Insights

Probiotics can support your digestive system and overall well-being when used properly. To optimize your probiotics, look for products with research-backed strains and take them consistently.

Probiotics work best as part of a bigger picture that includes nutritious foods, dietary fiber, regular movement, quality sleep, and healthy stress management.

Frequently Asked Questions (FAQs)

Are Probiotics Safe for Everyone?

While probiotics are generally safe, if you have any concerns about how probiotics may affect you, talk to your healthcare provider. Do not take probiotics if you have a weak immune system, SIBO, or another serious health condition without discussing it with a doctor first.

When you first start taking probiotics, some mild discomfort is expected. However, if these symptoms persist over weeks, reduce your dose and evaluate how you feel. Or, you could talk to a doctor or a registered dietitian about how to maximize your probiotics.

Is It Good to Take a Probiotic Daily?

According to Dr. Gevers, “You can take probiotics daily. In fact, daily intake is recommended since a probiotic’s effect on your gut and immune system is temporary. Being regular with your probiotic use allows them to consistently interact with your digestive system and maintain their supportive effects.”

Think of taking probiotics like brushing your teeth. Sure, a single session offers temporary benefits, but consistency is what truly works in the long term. 

When Is the Best Time to Take Probiotics?

You can take your probiotics any time during the day or night—there’s no “perfect” moment. What matters most is choosing a consistent time that fits your daily routine and your body. This helps you maintain the habit over time.

Can I Take Too Many Probiotics?

Dr. Gevers says, “The short answer is that it’s difficult to take too many probiotics. However, starting with a high dose may cause temporary digestive symptoms like mild bloating or gas while your body adjusts. To minimize discomfort, start with the recommended amount on the label and slowly increase the dose if needed.”

Talk to a medical professional if any discomfort persists.