What Probiotics Should You Take? A Beginner’s Guide

Overview

• Deciding between probiotic brands and their claims can be confusing 
• What matters most are the right clinically and scientifically tested strains, their doses, and how well they survive in harsh environments
• The right prebiotics also matter–nourish probiotics, and this may help them work more effectively

The probiotic aisle presents a dizzying array of options, each label displaying detailed bacterial names, CFU counts, and storage instructions. It can feel overwhelming at first glance.

What matters when choosing a probiotic? Start with your health priorities—different strains serve different purposes in your body. Then consider how these microorganisms survive their journey to your gut and thrive once they’re there.

First, let’s understand what probiotics are and why specific strains make all the difference.

What Are Probiotics?

A healthy gut is home to trillions of microbes that help with digestion, metabolism, and overall health. But when its balance is disrupted by diet, stress, or other factors, it can affect more than just digestion—it can impact your whole body.

Probiotics are live microorganisms that, when taken in the right amount, can provide benefits for your body. 

Each strain of probiotics works differently and are usually identified by a two-part name followed by a unique tag—for example, Bifidobacterium breve SD-BR3-IT. Certain strains have been studied specifically for their role in gut health and overall well-being, so it’s important to choose the right strain.

How to Choose What Probiotics To Take

1. Select The Right Probiotic Strains

Before you decide on what probiotic to take, it’s important to find the right strains for the job. Look for strains that support your health goals, whether it’s digestion, immune function, heart health, skin health, or whole-body health.

To start, here are some well-researched probiotic strains (remember, the full name matters) and how they support various aspects of health:

• For Digestive Health and Gut Lining: Some specific strains work together to support gut health, regular bowel movements, and relief from occasional issues like constipation. Bifidobacterium longum SD-BB536-JP and Bifidobacterium breve SD-BR3-IT are two key players.
• For Gut-Immune Function: A well-researched probiotic strain is Lactobacillus rhamnosus SD-GG-BE, which supports healthy communication between intestinal and immune cells.
• For Heart Health: Lactiplantibacillus plantarum SD-LPLDL-UK is a strain studied for its effects on cardiovascular health. It helps maintain cholesterol levels already within the normal range.
• For Skin Health: B. lactis CECT 8145, also known as Bifidobacterium lactis SD-CECT8145-SP, supports clearer skin.
• For Vitamin Production: Bifidobacterium adolescentis SD-BA5-IT, for example, helps produce essential B vitamins, including folate (vitamin B9).

Seed’s DS-01® Daily Synbiotic includes 24 bacterial strains that have been scientifically and clinically studied. 

2. Don’t Chase High CFUs; Focus on Tried-and-Tested Doses

When shopping for probiotics, you may see some brands promoting high CFU (Colony-Forming Units) counts with billions or even trillions per serving. A higher CFU doesn’t mean it’s a better probiotic. The best dose is the one backed by research for specific benefits. 

Additionally, the traditional CFU technique can miss some viable bacteria, which is why some advanced brands now use a more precise method called flow cytometry—which measures probiotic content in AFU (Active Fluorescent Units) instead of CFU. 

It’s also worth noting that a high CFU count doesn’t mean all of those bacteria will make it to your gut. (But, more on that later.)

So, here’s what really matters. Look for a brand that: 

• Clearly lists strains tested in clinical studies
• Uses AFU (Active Fluorescent Units) to verify the live bacteria in their capsules
• Tests probiotics to ensure they maintain the full dose of live bacteria from shipping through storage

3. Make Sure The Strains Are Protected

Your probiotic bacteria must survive the journey to your gut in order to work. Their path starts at manufacturing, but they face their toughest test in your digestive system—powering through stomach acid and bile to reach your intestines intact. This is why a well-designed protective capsule matters.

When choosing a probiotic, check the label for details about the protective coating or capsule technology. The manufacturer should demonstrate their capsule design or microencapsulation technology has been tested to withstand harsh conditions from the factory to your gut.

4. Choose One That’s Stable At Room Temperature

Some probiotics need refrigeration, while others are shelf-stable.

Live bacterial strains are sensitive to heat and moisture, so some brands need you to store them in the refrigerator. However, others have modern protective capsule technology that shields the probiotics from heat, moisture, and stomach acid, allowing them to be stable at room temperature.

In fact, shelf-stable probiotics undergo the same process as the ones that need refrigeration but have additional protection in place—they only activate when they are exposed to water. So, they do not need refrigeration, and you do not have to worry about them losing their power while they sit on your counter.

Before buying a probiotic, check the product label to learn:

• Does it require refrigeration, or is it formulated to be shelf-stable?
• What type of protective technology does it use to ensure bacteria survive?
• What’s the expiration date? Probiotic potency can decline over time.

Shelf-stable probiotics may be easier to take consistently since they can be kept on a counter as a visual reminder or packed in a carry-on for travel.

Seed’s DS-01® Daily Synbiotic undergoes rigorous testing for sustainability with 50+ quality checkpoints during manufacturing. It is also stable at room temperature and does not need to be refrigerated.

Do You Need Prebiotics With Probiotics?

Probiotics are live, beneficial bacteria that many people take for their health. Like all living organisms, they need proper nourishment to grow and thrive. This is where prebiotics come in. 

Think of probiotics as “good bacteria” and prebiotics as their fuel source.

Prebiotics feed the “good bacteria” in your gut, helping them survive. While many are fiber-based, other compounds, such as polyphenols—found in pomegranate and blueberries—can do this job too.

Many foods contain prebiotics, including:

• Garlic, onions, and leeks
• Asparagus and Jerusalem artichokes
• Green bananas and plantains
• Legumes like lentils, chickpeas, and black beans
• Whole grains such as oats, barley, and wheat bran
• Root vegetables like sweet potatoes and carrots
• Nuts and seeds, including almonds, flaxseeds, and chia seeds

If it’s hard to get enough fiber-rich foods in your diet, consider a synbiotic. A synbiotic combines probiotics and prebiotics to help beneficial bacteria thrive.

Consider DS-01®, Seed’s daily probiotic with 24 strains not commonly found in other probiotics or most foods. It is also a synbiotic, offering prebiotics as well.

Why Can’t You Just Get Probiotics From Food?

Fermented foods like yogurt, kimchi, and sauerkraut are often thought to be a natural source of probiotics. While some contain live microbes, they aren’t the same as a clinically tested probiotic.

Many packaged fermented foods go through pasteurization, heat treatment, or extended storage, which can reduce or eliminate the live bacteria they once had. Even when bacteria survive, the exact strains and amounts aren’t standardized—so you don’t really know what you’re getting or whether they’ve been studied for specific benefits.

That doesn’t mean fermented foods aren’t valuable. They can still be part of a healthy diet, adding variety and beneficial nutrients to your meals. However, a clinically-tested probiotic is the best way to get the right strains at proper doses.

When Should You Talk to a Healthcare Provider?

Probiotics are generally safe, but in some cases, it’s best to consult a doctor first. 

If you have a weak immune system, recently had surgery, or have a health condition, talk to a doctor before taking probiotics. A healthcare provider with knowledge of probiotics can help determine the best approach for you.

As with any supplement, consult your healthcare practitioner before use, particularly if you are pregnant, nursing, taking medication, or have a medical condition.

Key Insights

The right probiotic comes down to strain, dose, and survivability. How do you know what probiotics you should take? Look for products that list full strain names and are backed by research for the benefits you want. A reputable brand will be transparent about its formulations.

Probiotics need the right conditions to be effective. Protective capsule technology helps them survive the digestive process, while prebiotic-rich foods like garlic, onions, and legumes provide the fuel they need to grow. If getting enough fiber is difficult, a synbiotic (probiotic + prebiotic) may be a good option.

If you have health concerns or any questions, check with a healthcare provider who has knowledge of probiotics before taking them.

Seed’s daily probiotic offers 24 strains that have been scientifically tested and engineered to withstand heat and moisture.

Frequently Asked Questions (FAQs)

How Long Does It Take For Probiotics To Work?

The time it takes for probiotics to work depends on what results you’re looking for. You might feel some digestive effects within the first 48 hours. But beneficial changes happen over time with consistent use.

After a few weeks, you may notice smoother digestion and less bloating. The full range of potential benefits may take 1-3 months of regular use. 

 It’s also important to note that some benefits, like vitamin synthesis and improvements in gut barrier integrity, are often unseen and unfelt. Just remember that everyone responds differently to probiotics. Also, pair them with a healthy diet and lifestyle for better health.

What Is The Best Time To Take Probiotics?

Here’s the good news about probiotics: timing isn’t something you need to stress about. There is no best time to take probiotics; the real key is taking them regularly. 

For example, some people take probiotics as they brew their morning coffee. It’s a simple way to ease them into their daily routine, while others find it more comfortable to take them with breakfast. What matters most is finding a routine that works for you and learning how your body responds to them.

What Are The Benefits Of Probiotics?

Probiotics play a role in digestion and gut microbial balance. They help keep the gut lining or gut barrier strong, which allows the body to absorb nutrients properly. Some probiotics are also linked to skin health and vitamin production.