Do you take a probiotic supplement? Studies link probiotic consumption to bowel regularity, reduced risk of secondary infection, better resistance against super-bugs like MRSA, reduced incidence of traveller’s diarrhea and more. That’s why I recommend them regularly in my nutritional consulting practice. But are all probiotic products created equal? Of course not. Here are some myths cleared up:
Myth 1: The most expensive product must be the most potent.
Truth: Unfortunately, price may simply reflect expensive marketing campaigns. The number of active cells (ie., the number of viable bacteria) in marketed products can range from 1 billion per capsule to over 50 billion per capsule. Considering there are trillions of micro-organisms in the bowel at any given time (assuming you are not on antibiotics, which decimates this count severely), why take only 1 billion? No reason. Go with the highest count you can get, because in this department, more IS better!
Myth 2: The species of bacteria is all I need to know about a probiotic supplement’s contents.
Truth: In the world of micro-organisms, probiotic species is not very specific. The probiotic strain is also very important! You may have noticed that different breeds (i.e. strains) of dogs (a species) look and behave differently depending on what they are bred for. The same is true for probiotics. Look for the name of the strain (examples: lactobacillus acidophilus NCFM strain, or bifidobacterium lactis Bi-07). This assures that the probiotic conveys the same benefits from bottle to bottle. Certain strains have been proven to be especially beneficial for certain populations, such as infants, the pregnant, the IBS patient, the Crohn’s disease patient, et cetera.
Myth 3: A probiotic that doesn’t contain a pre-biotic is not effective.
Truth: A”pre-biotic” is a substance that is a food source for probiotic bacteria. One of the industry’s favourites is FOS: fructo-oligo-saccharides. Companies that include this sugar in their products claim that providing food for the probiotic improves its survival and ability to replicate once it arrives in the lower part of the digestive system. However, FOS is quite a complex sugar that also feeds potentially problematic organisms such as yeasts and unfriendly species of bacteria. My observation is that it can create gas in people with weak digestion and takes up space in the capsule (so you’re getting fewer viable bacteria). In summary, don’t worry about what the bacteria will eat on their journey. There will be plenty for them to munch on when they arrive in the intestines!
Myth 4: Probiotics should never be taken with meals.
Truth: Consider the health-supportive nature of fermented, probiotic-rich foods that are eaten by the world’s cultures, like kefir, sauerkraut, miso and yogurt. The other substances in these foods protect the bacteria from direct exposure to digestive juices. It is common sense then that a good quality, strain-identified product CAN be taken with food without any issue because by definition these strains are acid-resistant and bile-resistant.
Myth 5: All probiotics must be refrigerated at all times.
Truth: Despite sharing a common origin—milk—probiotics will not spoil if left out of the fridge. They won’t melt, either. Again, if the product contains identified, specific strains, these are typically shelf-stable at room temperature. They have been tested to withstand tropical temperatures and obviously body temperature (usually higher). A quality probiotic manufacturer will guarantee the number of bacteria to be present at expiry, NOT how many they actually put into the capsule. This is because they realize that while some loss is natural in any population over time, the strains they selected are quite hardy.
Admittedly, the variety of probiotics on the shelf can be overwhelming. This is just step one in your probiotic education. Have another question about them? Contact me and I will publish the answer as a blog post.