There is a lot of hype surrounding Probiotics in the health world today. Probiotic supplements are simply a group of little live bacteria that we swallow up in pill form. Now, I know that swallowing bacteria doesn’t seem that healthy, but keeping your digestive system filled with these little bacteria is actually VERY beneficial to our digestive and overall health. Good bacteria is important to obstruct the growth of bad bacteria, it plays a role in developing our immune system, in digesting and absorbing food, and regulating fat storage.
Digestive issues and poor gut function are very common among people today. This isn’t a huge surprise, since things like medication overuse, diets high in processed food, high sugar/alcohol/caffeine/grain intake, and high stress lifestyles are also pretty common among people today! And these are all things that kill a good gut bacteria and feed the bad guys..
What does poor gut function mean to your Health?
Well for starters, many of your body’s neurotransmitters, (chemicals that send messages from the cells to the brain), are produced in the gut. Poor gut function will negatively affect the production of neurotransmitters. This results in low moods, a decrease in motivation, and poor cognitive function. Proper gut function improves digestion and improves absorption of nutrients. This will give you more energy, since your nutrients will be broken down, absorbed and used in your body in an effective way. You can spend tons of time researching the latest superfoods, and creating a perfectly nutrient-dense meal, but if you are putting that meal in a crappy digestive environment… so many of those nutrients will be wasted.
Could you Benefit from Probiotic?
The Column on the left is lifestyle choices that can decrease the good bacteria in your digestive system. The column on the right are some symptoms that you will feel as a result of a decrease in your good bacteria. If you are checking off more than one of these on each side, a Probiotic supplement is something to consider!
It’s important to note that probiotics are not a magic pill with immediate effects. The bacteria has to build up in your system before you start to feel the benefits. If you start taking Probiotics while actively trying to eliminate some of the lifestyle factors on the left, the Probiotics will have a much higher chance of survival and will be more effective.
However, if you don’t see changes in the symptoms on the right within a few weeks, you should re-evaluate the strain of Probiotic you’re using, and the dosage (or maybe try a new strategy all together).
How do I find the right Probiotic?
When choosing a probiotic there are a few important factors to consider. The first is that there is a ton of bacterial strains available, and no single strain works for everyone or every issue. Certain strains are more effective at assisting some issues than others. It is important that the brand you choose has the specific strains listed on the bottle. Next, is the dose of probiotics also varies among brands, and different doses work better for different people. Generally, a supplement should contain between 3 to 5 billion living organisms for a starting dose. If you are correcting a specific issue, a high dose of probiotics (generally taken for a shorter period of time) may be more helpful. Next, it’s important to remember that in order for probiotics to be effective they have to be living. Choosing a high-quality brand with well-researched bacterial strains is important to ensure their survival through your digestive tract.
Generally probiotics are to be taken daily, or as instructed by a healthcare practitioner. Most research suggests that taking a probiotic with with food, or 30 minutes before meal time is beneficial.
Need help finding the right brand? Connect with a Sandbox Fitness personal trainer here and we’ll get you pointed in the right direction :)
References:
Andrews, Ryan. All about probiotics: How to get them from food and supplements. Precision Nutrition. http://www.precisionnutrition.com/all-about-probiotic
Lactobacillus Casei. Examine.com. 2014. https://examine.com/supplements/lactobacillus-casei/
Lactobacillus Reuteri. Examine.com. 2014 https://examine.com/supplements/lactobacillus-reuteri/
Mercola, Joseph Dr. Probiotics: One of the most important supplements you can take. Sept 24 2012. http://articles.mercola.com/sites/articles/archive/2011/09/24/one-of-the-m ost-important-steps-you-can-take-to-improve-your-health.aspx
