Understanding The Role Of Probiotic Supplements – Billions of beneficial microorganisms live in your digestive tract, helping you function at your best every day. [1] Known as probiotics, these microorganisms play a role in helping you digest food, prevent infections, and even make vitamins. [2]
They are closely related to a term you may already know – microbiome, which refers to the mysterious microscopic world in the gut that scientists are studying. Every day, they link new health implications to this world of good and bad bacteria, helping fuel an industry now worth more than $35 billion. [3]
Understanding The Role Of Probiotic Supplements
Scientists’ interest in the microbiome is initiating a new scientific field called pharmacopharmaceuticals, which refers to the science of using microbiome-based medical products to influence human health. [4]
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Although probiotics may seem like a new field of nutrition, they were discovered by scientists in the early 1900s because of the health benefits caused by repeated consumption of acid-producing bacteria. Since then, there have been more than 20,000 studies on probiotics and their effects on health. [5]
Probiotics are great for problems like diarrhea, irritable bowel syndrome, gingivitis, and nausea. Probiotics may reduce the risk of certain cancers and COVID-19, and may strengthen your immune system, prevent malnutrition, and help with weight loss.
When you start eating probiotic-rich foods like yogurt or taking supplements, you may experience stomach problems or mild bloating for the first few days. However, probiotics are considered safe for healthy people because they are naturally found in your body.
Foods rich in probiotics can be eaten every day — such as yogurt for breakfast or sauerkraut for dinner. Probiotic supplements are considered safe (when used as directed, can be taken daily). But the FDA does not regulate probiotic supplements, so talk to your health care team before taking them.
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People with compromised immune systems or serious illnesses, including infants, are at highest risk for side effects from probiotics because they are already at risk for infection. If you belong to one of these groups, talk to your doctor before trying one.
Probiotics can help with problems like diarrhea, irritable bowel syndrome, gingivitis, and nausea during pregnancy. So if you’re currently dealing with any of these issues, consider talking to your doctor about whether probiotics are right for you.
There’s still much that scientists don’t understand about probiotics, but studies to date have identified the actions of a handful of probiotics, including:
With these findings, researchers are starting to conduct more extensive studies of the microbiome. They suspect that if probiotics play a specific role in these bodily functions, they may play a role in diseases and conditions that affect digestive health, the immune system, and they also easy to spread. [6]
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These living nutrients are the foundation of our health. A healthy microbiome can prevent and treat digestive health conditions, yeast infections, dental disease, allergies and eczema. [7]
If you want to reap the benefits mentioned above, you may be interested in the quick fix of taking probiotic supplements (more on when to take them – and risks – later). But first, know that probiotic supplements can affect everyone, and especially for adults, their benefits need to be studied further. [8] Indeed, the quality of research on the benefits of probiotics varies depending on the disease in question.
Probiotics, through foods or supplements, may help reduce diarrhea caused by antibiotic use, cancer treatment, and hospital-acquired infections. Types of bacteria
If milk makes you bloated, you may have lactose intolerance, which is caused by a deficiency in the enzyme lactase. [10] The good news is that probiotics seem to help digest lactose. Studies show that probiotics are used in yogurt production (
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If you are lactose intolerant or have recurring diarrhea for one of the reasons mentioned above, you may have a condition called irritable bowel syndrome (IBS). IBS is a syndrome used for unexplained digestive symptoms lasting at least three months, such as bloating, gas, abdominal pain, diarrhea and constipation. Some studies show that probiotics may help reduce IBS symptoms. [twelfth]
Don’t confuse IBS with a more serious gastrointestinal disease called inflammatory bowel disease (IBD). IBD is an autoimmune disease classified as a chronic inflammatory disease.
Crohn’s disease (CD), ulcerative colitis (UC), and indeterminate colitis (IC) are three types of IBD. Clinical trials show that probiotics may be an effective treatment for UC. [13 ] Unfortunately, similar treatment outcomes were not found in CD and IC. [14]
Additionally, research shows that probiotic supplements may reduce depression. Although the authors don’t know why, one theory is that because probiotics can improve conditions like IBS, they may help improve mental health. [16]
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Much of the research on the potential effects of probiotics on cancer and immunity has involved laboratory and animal studies of lactic acid bacteria (LAB), found in dairy products and some dietary supplements. In other words, the benefits here need to be studied further, especially in humans. In current studies, this probiotic appears to reduce the enzymatic activity of other bacteria that produce cancer cells, which may reduce the risk of liver, colon, and bladder cancer. Time will tell how this will affect human health. [17]
Probiotics and prebiotics in general appear to influence the entire immune network of the body and often have their greatest potential in early life. [18] For example, if a mother consumes a diet rich in probiotics during pregnancy, she can reduce the risk of allergies in her baby, such as skin rashes, stuffy nose, and watery eyes. Certain strains may reduce the incidence of digestive diseases such as celiac disease, Crohn’s disease, and ulcerative colitis. [19]
Various studies have shown that probiotic supplements may reduce the risk of COVID-19, although these studies are observational but need to be more rigorous. For example, one study found an association between multivitamins, probiotics, vitamin D or omega-3 fatty acid supplements and the ability to reduce viral load. [20]
Probiotics may benefit the digestive tract from start to finish, although more research is needed. The benefits may start in your mouth, where harmful bacteria, called plaque, can be reduced with — yes, you guessed it — probiotics. In a randomized controlled trial, researchers divided 90 children ages 13 to 15 into three groups: One group with oral infections, one group that received a probiotic mouthwash, without swallowing, and one group received a placebo. Probiotic mouthwash is available
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. After two months, the group taking probiotics had the greatest reduction in plaque and gingivitis risk. [21]
Probiotics can help prevent cavities because plaque (collection of certain bacteria, especially streptococci, on tooth surfaces) causes cavities. Probiotics help protect teeth by lowering the pH level in the mouth and making the environment less hospitable to these harmful bacteria. [22] A low pH (more acidic) environment filled with some beneficial bacteria will have a protective effect in addition to good oral hygiene and avoiding sugar.
Probiotics may help prevent allergies, although more research is needed. One study found that probiotics may help prevent eczema (a risk factor for allergies) in children when taken by pregnant or breastfeeding mothers or when given to infants. [23] However, it is important to note that eczema in children does not always mean a food allergy and can be caused by dry skin or seasonal allergies. [24]
Dairy products are rich in probiotics but are also one of the main food allergens. This means that some of the foods most helpful in preventing this food allergy are prohibited for people who already have it. The good news is that if you have a food allergy or intolerance, you can choose probiotic sources that are dairy-free or yeast-free. Examples of dairy-free probiotics include kimchi, kombucha, sauerkraut, kefir (when made with non-dairy milk), and tempeh. [25]
How Long Does It Take For Probiotics To Work? The Answer May Surprise You
Finding the best probiotics for weight loss can support gut health and help you on your weight management journey—learn more about how these beneficial microorganisms can help lose weight. weight and fight insulin resistance.
For example, one study found that reducing inflammation by improving gut bacteria may fight insulin resistance, symptoms of type 2 diabetes, and fat accumulation. [26]
Additionally, studies and meta-analyses have found that probiotic supplement use is associated with a reduction in body mass index (BMI), weight, and fat mass at daily doses. probiotics at least 30 billion over 12 weeks.
The authors say that the amount, type, and duration of probiotic use need to be studied further because these criteria were not consistent across all studies. Probiotics and prebiotics showed significant reductions, while synbiotics did not, due to lack of research and significant differences between these studies that negatively impacted the analysis. However, the authors concluded that these nutrients are very useful tools in the treatment of obesity (see more about how