5 Signs Your Probiotics Are Actually Working

Overview

• Some signs that your probiotics are working include better digestion, healthier skin, and improved immunity.
• While you may not notice it, probiotics also help your body reset gut health, maintain heart health, and produce essential vitamins.
• While research on probiotics continues to advance, choosing scientifically-studied strains can make a difference.

You’ve started taking probiotics, and now you’re wondering: “Are they actually doing anything?” Whether you’re dealing with digestive issues, recovering from antibiotics, or simply trying to support your gut health, it’s natural to question if your probiotics are making a difference.

The reality is that everyone’s body responds differently. While some benefits are noticeable—like better digestion—others happen beneath the surface.

And remember, probiotics are just one piece of the wellness puzzle. A diet rich in fiber, physical activity, quality sleep, stress management, and even your genes work together to support your overall gut health.

5 Key Signs Your Probiotics Are Working

1. Regular and Smooth Digestion

The most noticeable change often happens in your digestive tract. When probiotics are doing their job, you might notice:

• More regular bathroom visits
• Less bloating after meals
• Better digestion of various foods
• More predictable digestive patterns
• Less stomach gurgling and discomfort

These changes not only depend on the type of probiotic strains you choose but also on how well they work together. As Zain Kassam, MD MPH, explains, “Specific probiotic strains may be complementary and work together to support your digestive health.”

2. Stronger Immune System

Did you know about 70% of your immune system lives in your gut? This remarkable connection explains how probiotics can strengthen your body’s defenses in several ways, helping you:

• Bounce back more easily from seasonal challenges
• Maintain overall wellness
• Support a more balanced immune response to infection

Certain probiotic strains, especially Lacticaseibacillus rhamnosus and Bifidobacterium lactis, are particularly effective at supporting your immune system. They help your gut and immune cells communicate better. It’s kind of like creating a strong support network for your body’s natural defenses.

Note: Your immune system depends on many factors, and probiotics are just one part of supporting immune health. If you have symptoms of infection or are frequently sick, please see your healthcare provider.

3. Healthier Skin

Scientists believe that the gut and the skin are closely connected. This gut-skin axis may be the reason why when the right mix of probiotics does its job, your skin may benefit.

Watch for:

• A natural, healthy glow
• More even skin tone
• Better resilience to environmental stress

Additionally, while you may not feel it, probiotics have been studied to help protect against early signs of aging.

Specific probiotic strains like Lactobacillus salivarius and Bifidobacterium lactis have been studied for their role in supporting the gut-skin connection. Researchers are still studying exactly how these bacteria influence skin health, but you can keep an eye out for positive changes in your skin.

Note: If your skin health is still of concern, consider talking to a skincare professional, healthcare provider, or a registered dietitian to learn how to improve your skin from the inside out.

4. Better Gut Barrier

The gut barrier is a protective lining in your digestive tract that separates the contents of your gut from the rest of your body. Think of your gut barrier as your gut’s bodyguard—it needs to be strong and selective about what gets through.

Your gut barrier works hard daily, interacting with food, air, and even potential toxins. It’s constantly under pressure from factors like chronic inflammation, NSAIDs, antibiotics, a poor diet, and alcohol, which can weaken its defenses. 

When the gut barrier is compromised, harmful substances can enter your bloodstream, potentially triggering inflammation, allergies, and other health issues like IBS or fatigue. This condition is known as a “leaky gut.”

Probiotics play a key role in supporting gut barrier integrity. Some strains have been shown to influence mucus composition and strengthen tight junctions within the gut lining. This helps maintain a healthy barrier by keeping beneficial nutrients in while blocking out harmful invaders.

When probiotics reinforce your gut barrier, you might notice a better tolerance to different foods. Additionally, improving the gut barrier may help reduce the symptoms of allergies and chronic fatigue syndrome.

5. A Clearer Mind

Your gut and brain are constantly chatting with each other in a communication channel known as the gut-brain axis. When these conversations run smoothly, you’ll probably feel it; balanced gut bacteria can lead to:

• Stable moods
• Improved focus
• Lower stress
• Better sleep

“Microbes play a role in impacting the nervous system (vagal nerve) and even influence powerful molecules in the brain like oxytocin, the social connection hormone,” says Dr. Kassam.

Probiotic Support (Even Behind the Scenes!)

The right probiotics could boost your health in ways you might never notice—from heart health to producing vitamins your body needs.

1.  Heart Health Support

Your gut health and heart health are more connected than you might think! When certain probiotic strains are working, they help:

• Support overall heart health
• Maintain blood cholesterol levels already in the normal range

For example, Lactiplantibacillus plantarum, a probiotic strain, has been shown to support heart health by helping lower total cholesterol (TC) and LDL (bad cholesterol) levels. Studies suggest it works by breaking down bile acids and removing cholesterol, which can improve overall cholesterol balance with regular use.

2. More Vitamin Production

Specific probiotic strains can enhance your body’s natural vitamin production. Working with cells in your gut, bacteria like Bifidobacterium adolescentis help create essential nutrients like vitamins B9 (folate) and B12.

These vitamins are necessary for red blood cell production and DNA synthesis, helping your body function smoothly. They also promote energy production and play a role in maintaining heart and brain health.

What Probiotics Should You Choose?

Looking at the tongue-twisting bacterial names and wondering where to start? 

Dr. Kassam, says, “a healthy gut microbiome is diverse, so focus on a probiotic that has as many strains as possible. Probiotics that also have a prebiotic (together called a synbiotic) are also important, as a prebiotic are nutrients that the probiotic needs to thrive.”

EXPLORE FURTHER: Your Definitive Guide to All the ‘-Biotics’

Key Insights

Want to get the most out of your probiotics? Keep taking them consistently, eat plenty of prebiotic foods, and pay attention to how your body responds. With patience and the right approach, you can support your gut health and experience the many benefits these good bacteria have to offer.

Frequently Asked Questions (FAQs)

Is it normal to feel some discomfort when first starting probiotics?

It’s normal to experience temporary discomfort when first taking probiotics. Your gut needs time to adjust to the new microbes. 

“Some people’s intestines are a bit more sensitive, so some may notice mild transient gastrointestinal changes in the first few weeks, but these usually resolve,” Dr. Kassam says. 

If the discomfort persists or feels severe, consult a healthcare provider or a registered dietitian. Consistency is key—stick with your routine to allow your gut the time it needs to adapt and benefit from the probiotics.

What if I don’t notice any changes after taking probiotics?

If you’ve been taking probiotics consistently for several weeks and haven’t noticed any changes, consider:

• Are you taking the right strains for your goals?
• Are you taking them consistently and as directed?
• Are you storing them based on the manufacturer’s recommendations?
• Could your diet be affecting their effectiveness?

Sometimes you might need to make a few changes to your diet and lifestyle or address other underlying health issues before you start seeing a change. Consider discussing your concerns with a healthcare provider or a registered dietitian.

Do I need to take probiotics forever to maintain the benefits?

This depends on your goals and lifestyle. While some people choose to take probiotics long-term, others might use them for specific periods or situations. What’s most important is maintaining a diet and lifestyle that supports your gut health, whether or not you’re taking probiotics.