What's the Best Time to Take Probiotics?
How Probiotics Can Help Your Health
Relief From IBS Symptoms
Many scientific studies show that probiotics can help prevent bowel diseases and manage the symptoms of irritable bowel syndrome (IBS), including diarrhea, bloating, constipation, and abdominal pain (2). If you’re struggling with digestive issues, probiotics can help.Immune-Boosting Properties and More
These healthy bacteria can boost the immune system, restore the balance of microbes in the gastrointestinal tract, and lower blood pressure and cholesterol. Probiotics can also improve skin and oral health, and alleviate postmenopausal disorders, including vaginal infections. They might also prevent cancer, and improve lactose metabolism (1).Mental Health and Clarity
Probiotics are linked to improved mental health. Scientists are starting to explore probiotics as a treatment for depression and anxiety. One study found probiotics improved mood, anxiety symptoms, depressive symptoms, and cognition (3). However, more research is required to confirm whether or not probiotics would be a good option to treat depression. You can add probiotics to your diet by taking a high-quality probiotic supplement or eating more probiotic foods, such as yogurt, sauerkraut, kimchi, kefir, and kombucha. For optimal gut health, consider supporting probiotics with prebiotics. Prebiotics are a type of indigestible fiber that act as a food source for probiotics. Prebiotics support a healthy intestine and digestive system by encouraging friendly species of gut flora to grow. However, these useful compounds are lacking in many Western diets. Talk to your doctor about adding prebiotics to your diet. Pro tip: If you’re struggling with leaky gut, consider going beyond prebiotics and probiotics and supplement with L-glutamine.When It Comes to Probiotics, Does Timing Matter?
What Is the Best Time to Take Probiotics?
When you take your probiotic supplement makes a difference. A 2011 study in the journal Beneficial Microbes states that the best time to take probiotics is during or just before eating a meal, specifically one that contains fat. Researchers looked at the survival rates of Lactobacillus and Bifidobacterium. They found that probiotic bacteria survived best when taking the supplement with a meal or 30 minutes before a meal. Also, more bacteria survived when the meal was oatmeal and 1% milk (i.e. it contained fat), compared to apple juice or water, which did not contain fat (4). A separate study found that Lactobacillus bacteria survived better in an acidic environment when glucose levels were high (5). (Remember, your stomach is an acidic environment, with a pH of around 1.5-3.5.) As such, it might be beneficial to eat high-glucose carbohydrates and fruits with your probiotic along with fat. Some examples include grapes, honey, potatoes, and rice. Other studies show that probiotic delivery also matters. Researchers found beads, capsules, and tablets are superior to powders and liquids in terms of their ability to survive stomach acid (6). While there doesn’t seem to be a single “best time of day” to take probiotics, there are certain foods that seem to optimize their health effects. When it comes to a healthy gut, taking probiotics (at any time of the day) is better than not taking them at all. Some research shows that taking probiotics before or during a meal is ideal. But if this doesn’t work with your lifestyle, you can take your probiotic supplement at a time that’s convenient for you.How Many Probiotics Should You Take?
Do Probiotics Have Side Effects?
The Bottom Line: The Best Time to Take Probiotics
Probiotics are the healthy bacteria in your digestive tract. They can have a wide range of benefits on your overall health and well-being, from improving digestion and easing constipation to supporting your immune system and producing essential vitamins. Probiotics also show promising results for mental health, specifically in their ability to ease depression and anxiety. When it comes to the best time to take probiotics, the instructions on probiotic supplements vary — but science has the answer. Studies show that it’s best to take probiotics during or just before a meal. It’s also best if that meal contains fat and glucose, as more probiotic bacteria will survive if taken alongside these foods. You may want to work with a nutritionist to develop a personalized probiotic food plan. Probiotics are considered safe and come with virtually no side effects apart from gas and bloating. However, you should always speak to your healthcare provider before adding a new food or supplement to your diet, particularly if you have an autoimmune condition or have other underlying health issues. Want the latest tips on both digestive and overall health? Sign up for our email list and receive exclusive health tips straight to your inbox.
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