4 Things To Know If You Want Your Probiotic To Work

Some fast facts for you: In and on our bodies, microbial cells outnumber our own human cells by about ten to one. That microbial content makes up about 1-3% of our bodyweight—around the same amount as our brain. And its ecosystem—our microbiome—may even be more unique than our fingerprints!

Scientists have covered lots of ground in research on the human microbiome, but the reality is there’s still so much we don’t know about how these trillions of microbes influence our development, immunity, mental health, and nutrition. 

But long story short, we do know that probiotics are the good, health-friendly bacteria that help defend our bodies from certain disease-causing bacteria. So maintaining a balanced microbiome is a big deal, and taking a probiotic supplement is one of the ways we can help our bodies do that. Keep in mind, though, that the Food and Drug Administration hasn’t approved any probiotic supplements for treating or preventing any health problem. It’s all thanks to heavy ongoing research that we’re seeing how beneficial they can be.

For live probiotics that go from a manufacturing process to your intestines, survival is the name of the game. And FYI, they’re pretty fragile. It may sound like a no-brainer, but in order for your probiotic to be effective, the live bacterial strains actually need to make it past the stomach’s harsh acids to your large intestine, where they colonize and help repopulate your gut. The problem is that many probiotic supplements start disintegrating in the stomach before they even reach its final destination, so it’s game over before it even started.

It goes without saying that a one-size-fits-all probiotic supplement does not exist. Everyone’s health journey and lifestyle is different from the next person’s, and therefore, no two microbiomes are alike. (Even our own microbiomes change from day to day). Since we’re talking personal microbiomes as unique as our fingerprints, being cognizant of probiotic formulas that are specific to your needs, goals, and lifestyle is key.

For general gut health, a common daily serving3 for adults is about 10-20 billion live cultures, or CFUs (colony-forming units). To help improve any specific health concerns, you may need to go higher—some manufacturers go as high as 250 billion CFUs in a daily serving. (What’s too high a daily serving? That’s one of the areas of research that remain unclear, though for healthy adults, many studies have found only few mildly adverse side effects, like gas).