Exactly What To Look For When Choosing A Probiotic Supplement

As a functional medicine practitioner, I have spent the last decade consulting people on their health journeys, and most people - regardless of their specific health problem - have one thing in common: poor gut health.

If you haven’t heard - your gut is the foundation of your overall health. While there are many factors that can lead to an unhealthy gut, there are thankfully many ways to restore optimal gut health. And one of my favorite tools is probiotics.

You’ve probably heard of probiotics before, but when it comes to choosing one to take on a daily basis, it can become overwhelming with so many options on the market.

It’s my job to peel back the curtain and empower you to make the best choices for your health. So let's take a look at what probiotics actually are, and what you should be looking for when purchasing a supplement.

What are probiotics?

First off, probiotics are live bacteria that are beneficial for your gut and overall health. You actually already have a variety of beneficial bacteria strains in your microbiome that play a role in your immune health, cognitive function, mood regulation, digestion, and so much more.

You can find probiotics naturally in many fermented foods like kombucha, kimchi, yogurt, and sauerkraut, as well as targeted probiotic supplements that contain specific strains of beneficial bacteria.

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What to look for when choosing a probiotic

The reality is, quality matters when it comes to choosing a probiotic supplement. It’s not as simple as going to your local vitamin shop and choosing the first probiotic you see.

1. The type of strains

With so many beneficial strains of bacteria, how do you know that you are getting the right ones for your body? Working with a functional medicine practitioner is one way to get tailored recommendations based on your lab work. Otherwise, a safe bet is to look for a probiotic that contains the strains Lactobacillus and Bifidobacterium. Not only have these strains been extensively studied, they are the dominant strains in most people’s guts. (1)

2. The delivery method

While capsules are the most common way to take probiotics, you can also find probiotics in liquid and powdered form. When choosing what form you should take, it’s important to really consider your overall health case and how that might benefit from each of the different forms. For example, if you are struggling with severe digestive distress, capsules might be harder on your gut and esophagus and it would be better to choose powder or liquid probiotics.

3. CFU count

If you’ve ever looked at probiotics before, chances are you’ve seen the term “CFUs” listed on the packaging. This stands for colony-forming unit and represents the estimated number of bacterial cells in each serving that are bioavailable and able to thrive in your gut. I generally recommend at least 10 billions CFUs per day however, you may need more if you are working at healing severe gut dysfunction.

4. The research

You also want to look at how much research has gone into the bacterial strains a brand uses in their probiotic. A reputable brand should be completely transparent on their website with links to the research they used when formulating their supplement. Also, if you are wanting to take a probiotic for a specific health concern, you may want to consider choosing a probiotic that has been studied and proven to help with that area of your health. For example, some strains have been studied for their ability to help with IBS whereas others have been shown to be more beneficial for immune health.

Next Steps

With an endless amount of amazing, beneficial brands on the market (and an equal amount of so-so brands) it can be overwhelming even if you know what to look for before buying. That’s why I personally curated The Probiotic with four strains of beneficial bacteria including the extensively studied HN019 strain of Bifidobacterium lactis. The Probiotic is packaged in gastro-resistant capsules to ensure a more targeted release for restored microbiome balance, boosted immunity, and enhanced overall health. Each capsule contains 100 billion CFUs and works synergistically with each piece in The Collection to support optimal wellness.

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Sources

Mohajeri, M Hasan et al. “The role of the microbiome for human health: from basic science to clinical applications.” European journal of nutrition vol. 57,Suppl 1 (2018): 1-14. doi:10.1007/s00394-018-1703-4

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BY DR. WILL COLE

Evidence-based reviewed article

Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum.