How to Take Probiotics [TUTORIAL] | UMZU
How to Take Probiotic Supplements
So you've decided to take a probiotic... great! Probiotics are one of the key supplements we recommend to everyone. On this page, you'll learn how we recommend taking your probiotic supplement, based on the clinical research we've reviewed on the subject. Not taking a probiotic yet? Try Floracil50, our custom curated blend of 8 research-backed probiotic strains, packaged in a freeze-dried capsule to ensure the living bacteria makes it to your gut.
Table of Contents:
When is the best time to take a probiotic?
How long does it take for probiotics to work?
How long should you take probiotics?
Can you take too many probiotics?
When is the best time to take probiotics?
Probiotics and Stomach Acid
Taking probiotics at your convenience is better than not taking them at all. However, we do recommend consumption at certain hours for maximum effect. The reason this matters has a lot to do with your stomach acid and digestive juices.
The majority of probiotics reside in the lower portion of the gastrointestinal tract. The probiotics you consume have to survive the lengthy journey to make it to this part of the gut intact. They have to bypass the intestines and overcome the corrosive environment. Keep in mind that stomach acid’s role goes beyond food breakdown. The acid also has the all-important job of killing food-borne bacteria. Unfortunately, the stomach does not distinguish between good and bad bacteria and kills all microbiota indiscriminately. As such, most of the probiotics reach the gut dead on arrival.
A Lesson on Stomach pH
We know we’re digressing a bit with all this stomach acid talk. We will discuss the best time of day to take probiotics in a minute. However, it’s important that you understand the reasoning behind our advocating for a certain timing.
The stomach’s pH fluctuates throughout the day. If you remember the lessons in your junior high chemistry class, you might be familiar with the pH scale. A pH of seven is neutral; everything above is alkaline and everything below is acidic.
Stomach pH is usually at its lowest during the morning before your first meal. The high acidity can be fatal for the probiotics. With this in mind, swallowing a probiotic tablet first thing out of bed might not be the best idea.
Stomach pH tends to rise and becomes less acidic after a meal. How much it rises or if it rises at all depends on various factors, such as the type and quantity of food. For the most part, though, expect a pH rise. While this makes for a less acidic environment, the presence of food may also slow the probiotic’s journey to the lower GI tracts.
When Should You Take Probiotics?
Fortunately, while limited, there is at least one study that assesses the survival rate of probiotics under certain conditions. One such study found that a probiotic tablet exhibited the highest survivability when taken 30-minutes before a meal. The survival rate lowered drastically when the tablet was taken 30-minutes after a meal.
The type of foods was also taken into consideration. Survival was higher when consumed with a meal of oatmeal and milk, compared to taking the tablet with apple juice. Researchers concluded that probiotics are best taken half an hour before eating. The subsequent meal should preferably contain moderate amounts of fat.
Is There a Definitive Best Time to Take Probiotics?
Ultimately, we believe the best time comes down to your reason for taking them in the first place. For most people, they’re taking them for digestive health. In this case, you certainly can’t go wrong with the aforementioned research-backed suggestion. We do suggest, though, not consuming too large of a meal, as this may prolong the probiotics’ journey to the lower GI tracts.
Studies also show probiotics may aid in sleep. People also enquire about the best time if they’re not sleeping well. If you’re having trouble falling into dreamland, then consider taking the supplement half an hour before bed.
Our final take: While timing is certainly important, we don’t believe you should get too caught up in it. Knowing when to take probiotics doesn’t have to come down to micro-analyzing the precise minute or the exact macro- and micronutrient breakdown of the accompanying foods.
How long does it take for probiotics to work?
Factors that Determine Effect Time of Probiotics
We wish we could just say it takes X amount of time for probiotics to start working. However, too many variables are at play. It comes down to the type of strain and each strain’s generation time (more on this later).
Other factors include:
- The total colony-forming unit (CFU) count
- The types and quantity of food consumed with the probiotics
- The stomach’s pH level
- The amount, if any, of prebiotics in the stomach
Some probiotic supplements also use freeze-dried technology, which extends the life of the probiotics inside the capsule. While this is a definite plus, this puts the strains in a lyophilized state, or lag phase. This means it may take some time for the probiotics to “wake up” and begin germinating once ingested.
You can see now why we can’t just say it takes X minutes or Y hours to begin noticing changes.
Probiotic Generation Time
How long do probiotics take to work depends largely on the generation time of the strain you’re taking. So, what is all this talk about generation time? The term is defined as the time it takes for a bacterial strain to reproduce and double its numbers.
For probiotics to have a beneficial effect, it has to outnumber the foreign and pathogenic bacteria. This is why the generation time is such a relevant factor.
Two of the more common strains include Lactobacillus and Bifidobacterium, both of which are present in Floracil50. These two are known for having a relatively short generation time, usually two to three hours once they enter the intestinal tracts. A short generation time is beneficial for digestion, especially of the foods you consumed the probiotics with, if any.
Another important point is that the generation time does not necessarily equate to the time it takes to see results. If you’ve been living a fairly unhealthy lifestyle, then your body may be teeming with foreign pathogens. In this instance, the bad bacteria may outnumber the probiotics even if the latter doubles their reproduction.
Even if the probiotics are working within hours, you may not notice results until days or weeks. In fact, even healthy folks shouldn’t expect noticeable results from a single serving of yogurt or probiotic supplement.
How to Speed Up Effect Time of Probiotics
How long does it take for probiotics to work? If you want results in as little time as possible, then we suggest following a few tips to expedite the effects.
First, the timing does influence bioavailability and how quickly you may feel relief. The best time is about 30-minutes before a meal, though this is by no means an ironclad rule.
We also recommend taking probiotics with vitamin C. It’s actually not unusual to see these two combined as a single supplement. Studies1 show that these two taken together prevent respiratory tract infections in preschool-age children. This is not definitive proof that vitamin C increases probiotic bioavailability. However, the two do appear to have a synergic effect.
Another possibility is to consume apple cider vinegar, which in its unfiltered form contains probiotics of its own. Though highly acidic, ACV actually has an inverse effect on the stomach and creates a more alkaline environment. In other words, it raises the stomach pH level. A low pH level means high acidity, which can be detrimental for probiotics.
Finally, you should also consume prebiotics with probiotics. The former essentially acts as the food or fertilizer for good bacteria. See our previous post for a list of prebiotic foods and supplements.
Our final take: Regardless of whether you’re taking Floracil50 or eating probiotic-rich foods, don’t expect instant results. Some people do notice a difference within an hour or two. However, the majority should have reasonable expectations and wait for several days. Rest assured, though, that the probiotics are hard at work as long as you’re consistent with the foods or supplementation.
How long should you take probiotics?
How Long to Take Probiotics? Is Cycling Necessary?
The FDA has not recommended any official guidelines regarding probiotic use. Duration, therefore, is kind of left up to the user. Should you continue to take probiotics if the ailment you’re taking it for subsides? Again, there is no uniform answer.
We will say this, though. Probiotics exist naturally in your gut and throughout your body for that matter. You’re basically introducing more of what already exists in your system.
Let’s put it this way: do you ever stop consuming vitamins and minerals? Do you cycle on and off vitamins the way you do with anabolic steroids or TRT? The answer is a resounding no for most folks. We believe it’s the same with probiotics. In other words, you can consume probiotic-rich foods indefinitely. The same goes for a daily probiotic supplement like Floracil50. You don’t need to cycle a probiotic supplement for the same reason you don’t need to cycle a multi-vitamin tablet.
Will Taking Probiotics Reduce Natural Production?
Some people have expressed concerns that if they take probiotics for prolonged periods that it would eventually inhibit their body’s ability to produce probiotics of its own. We understand why some people would get this idea. Think about testosterone as an example. Testosterone replacement therapy, after all, is known to diminish the body’s ability to produce its own testosterone; hence why you need to cycle on and off.
Is the same true with probiotics? There is no evidence suggesting that such a thing happens when you consume probiotics from food or supplement. Here’s another way of looking at it: the body produces some vitamins naturally, including vitamins D and K. Does this mean you should limit your intake of these vitamins from food? We have never heard of doctors suggesting to anyone to reduce foods naturally rich in these beneficial vitamins.
To be more precise, the human body doesn’t even actually produce probiotics. Gut microflora is formed in your body as a baby. From there, the bacteria self-regulate its population by reproducing and dying. This means there is no chance of probiotic supplements hampering your body’s natural production because it doesn’t create probiotics to begin with.
Should I Take Probiotics Every Day?
Whether through food or supplement, we do believe you should make a conscious effort to get more probiotics into your body every day. Why? According to studies1, probiotics only adhere to the intestines on a short-term basis. This is why probiotics through dietary means help maintain ample levels.
Another factor is that antibiotics kill bad and good bacteria indiscriminately and can negatively impact probiotic colonies. Even if you’re not on any antibiotic medications, you may still be exposed to them indirectly. Non-organic meat, for example, contains antibiotics. Similarly, some drinking water sources contain chlorine, an anti-microbial agent that may also harm your gut flora.
In a perfect world, we wouldn’t be exposed to these chemicals and antibodies, but unless you live in a hut out in the Andes Mountains, you’re probably exposed one way or another. This is why probiotics from external sources matter and why daily use is beneficial.
Our final take: After analyzing the studies, we believe probiotics via food or supplement is a staple of long-term health. We won’t say it’s an absolute must that you take a probiotic supplement indefinitely. However, we believe doing so will be of immense benefit to most people, regardless of age or current health.
Can you take too many probiotics?
Can You Overdose on Probiotics?
The short answer is yes. However, consider that the average adult body has about 10 trillion bacteria — both good and bad — roaming in your body at any given moment. Even a probiotic supplement with a mega-high probiotic count (i.e. 50 billion CFU) is only a tiny drop in the bucket in comparison.
No, you won’t overdose on probiotics by taking a supplement and eating probiotic-rich foods. You would have to make a conscious effort to overdose. Even if you consume too much, your body would just expel the excess amounts through your fecal matter. Assuming you’re healthy, your body has an innate ability to get rid of excess vitamins, minerals, and other nutrients it doesn’t need. This includes probiotics.
Also, the FDA has not released any official statements regarding an approved dosage or limit.
Too Many Probiotics from a Specific Strain
While there are no studies we know of, we do advise taking a multi-strain probiotic product as opposed to a single-strain supplement. It’s possible that too many probiotics from a single strain may lead to a microbiome imbalance. This leads to a monoculture that may cause more harm than good. Again, there are no studies on this, but this is the sentiment expressed by Dr. Zach Bush, a triple-board-certified physician in the area of internal medicine, endocrinology and metabolism.
In an interview with Shape magazine, Dr. Bush explains that too many probiotics from only one or two strains may create an “unstable intestinal environment.” We agree with this assessment. The gut microbiome is naturally diverse. It’s unnatural to overpopulate it with a single strain and create an environment where a single bacterium — even if beneficial — dominates.
Proper Probiotic Dosage
It’s difficult to pinpoint the exact right probiotic dosage since everyone’s requirements are different. It comes down to multiple factors, such as:
- The reason you’re taking probiotics in the first place
- Whether you’re already consuming probiotic-rich foods
- Your bodyweight
- Whether you’re on antibiotics
Our general recommendation is this: as long as you take a probiotic supplement according to directions and/or consume foods with probiotics, you’re good to go. You don’t need to worry about overdosing regardless of the CFU count of the supplement.
Our final take: Can you take too many probiotics? Yes, you can; your body does not require an excess of anything, even things that are beneficial. Our suggestion is to take a probiotic supplement like Floracil50 and incorporate yogurt or fermented foods into your diet. You won’t even come close to overdosing, and you’ll begin feeling lighter as the body rids itself of old waste.
