Probiotics are increasingly recognized for their incredible health benefits, ranging from improved digestion to a stronger immune system. But are you taking them correctly? This guide will discuss the best ways to take a probiotic so you can maximize its effectiveness. 

Why Timing Matters: When is the Best Time to Take a Probiotic?

Getting the timing right is crucial for probiotic survival. The goal is to get those beneficial bacteria from the bottle to your gut intact. Here’s a breakdown of the best times to take your probiotic:

• On an Empty Stomach (Ideally Before Breakfast): Taking a probiotic about 30 minutes before your first meal, typically breakfast, allows the beneficial bacteria to travel to your gut with minimal interference from stomach acid. A glass of water is a great addition!
  • Why This Works: When your stomach is empty, the pH is lower, creating a less harsh environment for the probiotic bacteria to survive.
  • The Science: A study in Beneficial Microbes found that survival of key bacterial strains improved when taken 30 minutes before a meal.

How to Take a Probiotic for Different Age Groups

The best way to take a probiotic can vary based on age and specific needs. Here’s a breakdown:

• Adults: Aim for 30 minutes before a meal on an empty stomach (as mentioned above).
• Young Children (Under 3): For infants and toddlers, sprinkle a multi-species probiotic in powdered form (like EndoMune Baby Probiotic Powder) in a liquid, non-carbonated formula, or on soft foods before or with their meal once a day. This helps support their developing immune systems and potentially reduce issues like colic.
• Older Children: Once kids are past the toddler stage, they can transition to a chewable probiotic (like EndoMune Junior Advanced Chewable Probiotic) following the general adult guidelines.

 Taking Probiotics While on Antibiotics: A Crucial Consideration

Antibiotics are often necessary to combat bacterial infections, but they can also wreak havoc on your gut microbiome by killing off both harmful and beneficial bacteria. If you’re on antibiotics, taking a probiotic is recommended.

• The Key to Success: Separate your antibiotic and probiotic doses by at least two hours. This gives the probiotic bacteria a chance to establish themselves without being immediately targeted by the antibiotic.

The Power of Prebiotics: Fueling Your Probiotic

Prebiotics are non-digestible plant fibers and carbohydrates that act as food for the beneficial bacteria in your gut. Think of them as fertilizer for your probiotic!

• Look for Probiotics with Prebiotics: Many high-quality probiotics include prebiotics in their formulation. Fructooligosaccharides (FOS), found in foods like garlic, leeks, asparagus, and bananas, are a common and effective prebiotic. (EndoMune products contain FOS)
• Dietary Sources: Increase your prebiotic intake through diet by incorporating foods rich in fiber.

Additional Tips for Maximizing Probiotic Effectiveness

• Choose the Right Strain: Different probiotic strains offer different benefits. Consider your specific needs when selecting a probiotic supplement. If you are concerned about thrush, consider probiotic strains, like Lactobacillus acidophilus and Bifidobacterium, found in EndoMune Advanced Probiotic and EndoMune Junior products.
• Start Slowly: If you’re new to probiotics, start with a lower dose and gradually increase it to avoid digestive discomfort.
• Be Consistent: Regular probiotic use is key for maintaining a healthy gut microbiome. Make it part of your daily routine.
• Store Properly: Follow the storage instructions on the probiotic label. Some probiotics require refrigeration – EndoMune Advanced Probiotic does not require refrigeration.
• Consult Your Doctor: Always talk to your doctor before starting any new supplement, especially if you have underlying health conditions or are taking medications. They can help you choose the right probiotic and dosage for your individual needs and to address any concerns you may have, particularly if you’re taking a drug for a specific health issue, like an immunosuppressant or antifungal.

Mastering the Art of Taking Probiotics

Understanding how to take a probiotic is essential for unlocking its full potential. By following these guidelines, you can optimize your gut health and experience the wide-ranging benefits of these beneficial bacteria. Remember to choose a high-quality probiotic like an EndoMune Advanced Probiotic and be consistent taking them. Lastly, always consult with your doctor to ensure that taking probiotic supplements is the right choice for you.

References:

1. Saxelin M, Lassig A, Karjalainen H, et al. Persistence of probiotic strains in the gastrointestinal tract when administered as capsules, yoghurt, or cheese. Int J Food Microbiol 2010;144(2):293-300. doi:10.1016/j.ijfoodmicro.2010.10.009
2. Tompkins T, Mainville I, Arcand Y. The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract. Beneficial Microbes 2011;2:4:295-303. 
3. Possemiers S, Marzorati M, Verstraete W, et al. Bacteria and chocolate: a successful combination for probiotic delivery. Int J Food Microbiol 2010;141(1-2):97-103. doi:10.1016/j.ijfoodmicro.2010.03.008
4. Fernández-Alonso M, Aguirre Camorlinga A, Messiah SE, et al. Effect of adding probiotics to an antibiotic intervention on the human gut microbial diversity and composition: A systematic review. J Med Microbiol 2022;71(11):10.1099/jmm.0.001625. doi:10.1099/jmm.0.001625