“It’s important to make sure you’re taking a quality product, and also to consider the type of strains it contains,” agrees Asche. “There are billions of strains of probiotics, and specific strains have been shown to impact certain health conditions. »
How to take probiotics
Incorporating probiotics into your diet is quite simple. Asche says probiotics are already found in foods such as yogurt, kefir, kimchi, miso, sauerkraut and tempeh. Another option is to take supplements. As mentioned earlier, it is important that you choose probiotics that are backed by studies and manufactured by well-known brands. “Look for a reputable manufacturer, which ideally also conducts third-party testing on its products and contains a variety of probiotic species or strains, as well as a high colony-forming unit (CFU) count (the number of microbes that are viable),” says Asche. “Personally, I always use and recommend Klaire Labs (SFI Health) Ther-biotic, which contains 12 species of probiotics and 25 billion CFU. \
If you're considering taking a probiotic supplement, both experts agree that you should take it with food rather than on an empty stomach. Landrum explains that food helps reduce the amount of stomach acid that can destroy some of the probiotics you consume. “This ensures that the probiotic capsule passes through the stomach before opening,” she says. Asche says that most products you'll find today are developed so that the probiotics can reach the intestines to avoid being affected by the acidic environment of your stomach. While there are probiotics in powder form, she says live bacteria will die when exposed to heat, so be sure to avoid mixing them with hot liquids.
As for taking probiotics while taking other medications, such as antibiotics, experts say it should be safe. “Specific strains, such as Clostridium butyricumhave even been shown in clinical trials to improve antibiotic-associated gastrointestinal symptoms when taken concurrently with antibiotics,” says Landrum.
“Antibiotics kill both bad and good bacteria in your gut, so it's usually a good idea to incorporate probiotics after a dose of antibiotics,” adds Asche. But always consult your doctor or healthcare professional if you have any questions.
The best time to take probiotics
When should you take your probiotics? The answer to this question is that it depends. Asche says the best time of day to take probiotics is whatever is most convenient for you. “It’s really more of a personal preference than anything else,” she says. “Like any supplement, wherever you rely, remember to take it daily. [is when you should take it]. Find what works for you and don't worry too much about taking [it] at a specific time of day. »