The “Pro’s” in Probiotics

 

Have you been told over and over again that you should take a probiotic but then you get a bottle, look at the back and are like ummm what the %$*@ are these long words?!  Don’t just throw your hands up and pop that pill anyway!  Know what you are putting in your precious body.  I’m going to help you navigate…

First of all, should YOU be taking them?  Well, if you are eating at least 2 of the foods from this list every day and you feel your digestion, immune system and skin are all doing well, you may be alright to skip them.  For the rest of us, taking this daily supplement can dramatically help our overall wellbeing.  I’ll also add that if you ARE doing your job and eating these foods, be careful and find options without a lot of added sugars because otherwise the bad will out way the good.

Probiotic Foods:

– Sauerkraut

– Pickles

– Tempeh

– Kefir

– Yogurt with Live Cultures

– Kombucha

– Natto

– Buttermilk

– Miso

– Kimchi

 

WHY we need them… Our body is made up of  cells and a unique microbiome.  This microbiome is comprised of trillions of bacteria and fungi.  We have more bacteria in our body then cells.  Yes, you read that correctly!  Most of the bacteria is really good for us and it helps regulate nearly all systems in our bodies.  However, with sugar we eat, the more chemicals we are exposed to, pollution, antibiotics, etc. the bacteria has a hard time sustaining itself and we get thrown a little out of whack.

The “WHY” is really because of what happens to our microbiome when the bad bacteria take over the good.  Not only does our digestive system live in our gut, but 70% of our immune functions reside there too!  That means nearly everything that makes you less than perfectly healthy (sinus issues, yeast infections, eczema, etc.) can all be blamed on a disrupted gut!

To summarize, when bad bacteria starts to take over, our immune systems become compromised AND our digestion can be affected.  Probiotics can help.  They do not “replace” the good bacteria as so many of us are taught, but rather have various components that bring our microbiome back to a natural balanced state.

 

WHAT should you buy?

First of all, be careful because a good majority of probiotics are expensive and not all they claim to be.  We break down some myths and the ingredients to look for depending on your needs here:

 

MYTH #1

Probiotics should be in glass bottles and refrigerated. 

 

Your probiotic needs to have live cultures in it. Many times these die off before even hitting the shelves at the stores.  Get yours from a reliable source or your Doctor. Many probiotics, such as those that are Dairy Free & contain Soil Based Organisms, can withstand heat, travel, shelf life, AND your stomach acid better so I recommend finding a probiotic that is SBO.   Furthermore, I’ll take glass over plastic in every situation but just because it’s in a glass bottle, does not mean it’s quality!  Check your source carefully.  The majority that are store bought are not great.

 

MYTH #2

Vegans can’t take Probiotics.

 

There are definitely options of probiotics that do not contain actual dairy components and are encased with plant-based and dairy free components.  This is listed on the label.

 

MYTH #3

As long as I eat fiber, I don’t need a Prebiotic or Postbiotic.

 

Prebiotic fibers taken along with the probiotic will not only aid in the digestion and efficiency of your probiotic, but also help you absorb all of the wonderful vitamins and nutrients you are eating.  Postbiotics are naturally produced as our probiotic feeds on the prebiotic.  Supplementing more of these can be beneficial as some of the natural byproducts are destroyed by our digestive acid.  Both Pre and Postbiotics can be magnificent assets to your supplement and I highly recommend finding one that contains them both!

 

MYTH #5

All Probiotics are created equal.

 

Think about the components of YOUR health that are the most compromised and WHY you are taking one.  There are many strains of probiotics.  Look for a probiotic with the MOST amount of species and strains that you can.  I recommend finding one with at least 15-20 billion cells (remember, there are trillions of bacteria in you!).  If you are coming off a round of antibiotics, up your dose…you can use between 50-100 Billion cells to help restore the damage from the antibiotics.

 

MYTH #5

Once I feel better I can stop taking probiotics.

 

Our bodies are constantly detoxifying and regenerating our cells so we need to consistently maintain balance in our gut in order to keep our immune systems strong.  However, if you have specific conditions during certain times (ie prone to yeast infections in the summer or PMS skin flare ups) you can use those supplements targeted to the condition when you feel you need it.  OR, you can double up on your dosage during an antibiotic session…

 

There are 2 main genes we find in our probiotics (with many species per gene) and the 3^rd listed here is found in SBOs.  Compare your current & chronic conditions what these common strains can do in order to find your best supplement:

 

 A.  Lactobacillus

Acidophilus

• Skin Irritations
• Urinary Tract infections
• Dairy Digestion
• Sinusitis
• Allergies
• Vaginal Health/Yeast Infections
• Urinary Tract Infections

Rhamnosus

• Digestion
• Weight Management
• Vaginal Health/Yeast Infections
• Weak Immune System

Reuteri

• Heart Health
• Vitamin D deficient
• Women’s Hormones

Planterum

• Digestion
• Bloating
• Intestional Discomfort

Gasseri

• Breast Milk Production

Casei

• Bladder Cancer Risk

Salivarius

• Excema (Especially in Kids)

B.   Bifidobacterium

Bifidum

• Digestion
• Lactose Digestion
• Weak Immune System

Longum

• Constipation
• Stress
• Tumor Growth
• Cancer
• Lactose Intolerant

Infantis

• Infant’s Health
• Breast Milk Digestion
• Constipation
• Diarrhea

Lactis

• Skin Irritation
• Eczema

C.  Bacillis

 Coagulans

• • Soil Based
  • Harsh Envirornments

          Subtilis

• • E Coli

 

Conclusion:

There are a lot of good ones out there and A LOT of bad ones.  The bad are either contain cultures that no longer alive so they won’t do anything or they just don’t contain enough variety and enough bacteria.  If you find one that works well for you but it doesn’t seem to have quite enough CFUs, you can always increase your dose…Here’s a quick comparison of some top rated:

 

	Strain Count	CFU Count	Contains Prebiotics	Contains Postbiotics	Refrigeration Necessary	SBO	Notes
Dr. Ohirra’s	11	400 Million	YES	YES	NO	NO
Parsley Health	7	23 Billion	NO	NO	NO	NO	Dr. Robin Berzin
SEED	23	53.6 Billion	YES	NO	NO	NO	Sustainable Product
Visobiome	8	112.5 Billion	NO	NO	YES	NO	There was a major dispute with the VSL #3 Brand that a lot of people know. This is the original version. Full story links HERE
Solluna	9	16 Billion	YES	NO	NO	YES	Kimberly Snyder’s Product
Dr. Axe	4	50 Billion	NO	NO	NO	YES	Also contains Ginger, Pepper, Tumeric, Apple Cider Vinegar & Copper
Hum Nutrition Skin Squad	9	20 Billion	NO	NO	NO	YES	Also contains Kojac Root- great for skin
Hum Nutrition Private Patry	3	10 Billion	NO	NO	NO	NO	Also contains Cranberry PACs
Hum Nutrition Gut Instinct	10	25 Billion	NO	NO	NO	NO