Probiotic supplements – what should we look for?

Recently, you may have noticed a surge in marketing for probiotic supplements. These products claim to contain live microorganisms that support and heal the gut microbiome. The gut does more than absorb nutrients; it also plays a major role in immune responses.

The brain-gut axis has also become a buzzword in recent years, appearing in increasing scientific research. Studies now show that the gut microbiome is connected to the brain, and gut health can directly affect brain function.

The gut biome consists of a diverse and complex community, much like an enormous forest inhabited by many different types of organisms working together in harmony. If one organism malfunctions, it can affect the others.

The microbiome functions similarly and may contain up to 100 trillion bacteria. These bacteria are categorised into distinct strains, facilitating the verification of their respective functions. External influences such as inadequate nutrition, psychological stress, specific medications (notably antibiotics), and dehydration may adversely affect the microbiome by diminishing certain strains while encouraging the growth of others, thus resulting in an imbalance.

Probiotics target the intestinal microbiome with specific supplements to support balance and health. A healthy microbiome can help regulate immunity, metabolism, mental wellness, vitamin absorption, and skin health.

With so much information available, it can be difficult to know what is accurate and what is marketing. In this article, we explore some common myths about probiotic supplements and look at what to consider before choosing one.

Probiotic supplement myths

Social media has seen a rise in advertising for various supplements, many of which make claims that can be misleading. Below, we are going to take a look at some of the claims and unravel their authenticity.

All probiotics are equal

Products vary, and this is due to the ingredients’ quality, fillers or bulking agents, dose and packaging. A pretty label does not prove quality; it is merely designed to catch the eye and lead to purchase.

Stomach acid inhibits probiotic absorption

Stomach acid is a powerful substance, but bacteria have evolved over millennia to cope with its environment. Its very existence proves this. It is questionable that fancy supplement coatings are needed, but these claims are sometimes used to encourage buyers.

Diet is sufficient to provide probiotics

Probiotics can be found in food; however, ultra-processed foods are severely lacking. Some foods are higher in probiotics, but not everyone likes them or has access to them. For example, Kimchi, Sauerkraut and yoghurt carry lactic acid bacteria, but this may not be to everyone's taste or easily accessible.

Pasteurisation eliminates bacteria, which can lead to certain food hygiene procedures appearing counterintuitive. This process does not separate out the good and the bad bacteria; it destroys both. Supplementation may therefore be needed if the diet is not sufficient.

Cost equals quality

Some companies will invest vast amounts of money into their brand and packaging, leading to higher costs, which can be misleading to their quality. Checking ingredients is a good place to verify quality, and seeking advice from a dietician or nutritionist would help make appropriate choices. Bulk purchases can be loss leaders, so buyers need to be cautious.

What to look for when buying a probiotic

If you are considering a probiotic supplement, there are several factors that may help you assess the quality of a product:

• Look for 50 bacteria strains to be as close to the human intestine colony as possible.
• Choose a supplement with at least 20 billion CFU (colony-forming units).
• Check for vitamins that support absorption and intestinal mucosa, such as Niacin and Biotin, for example.
• Look out for blister packaging to keep the bacteria ‘in limbo’ and deactivated until ingestion. Bottles of capsules and powders can allow contamination of moisture each time they are opened, so the bacteria activate too early within the packaging. This means they starve before they are even used.
• Good Manufacturing Practice, or GMP, is a high standard certificate for manufacturers, as it is pharmaceutical grade. GMP certification is a gold standard to look for.

Before you reach for a probiotic supplement, always double-check that it is needed. By seeking advice from a nutritionist or dietician, you can make an informed decision as to whether you need a boost. Your diet may be sufficient, or you may be able to add certain foods to ensure your gut biome is supported.

Consider your overall lifestyle and health to see if you can make changes such as reducing stress, improving sleep, hydration and work-life balance. These adaptations could improve your overall health and well-being, in turn helping the gut biome.

A good quality supplement needs to be researched to ensure it meets the right standards as described above. Your health practitioner will be able to help with this decision and review existing medications with the prescribing practitioner to ensure they are correct, as these may influence gut health.