A Primer on Probiotics

CFUs, bacteria strains and genusus—oh my! If you’re feeling overwhelmed with questions about the probiotic market, we have answers.

BY TAYLOR HUGO

 
 

A Primer on Probiotics

 
 

CFUs, bacteria strains and genusus—oh my! If you’re feeling overwhelmed with questions about the probiotic market, we have answers.

BY TAYLOR HUGO

 
 

You may have heard the term “probiotic” touted by health professionals or seen the rows of capsules stocked on pharmacy shelves, but what exactly is a probiotic and what does it do? Here, we answer some common questions about these good bacteria supplements, and offer advice for picking the best one for your needs.

 

What are probiotics, and what do probiotics do?

Probiotics are good bacteria and yeasts that live in your body, primarily in the gut. As live microorganisms, their main job is to fight bad bacteria and restore balance among microbes to keep you feeling your best.

How can I increase the number of probiotics in my gut?

Probiotics occur naturally in fermented foods like yogurt, kimchi, sauerkraut, kefir, tempeh, miso, kombucha and pickles, but if your body still needs a probiotic boost, consider taking a probiotic supplement, which offers the bacteria (and dose) your body needs in a convenient daily capsule, powder, liquid or other form.

kimchi

kimchi

What are probiotics, and what do probiotics do?

Probiotics are good bacteria and yeasts that live in your body, primarily in the gut. As live microorganisms, their main job is to fight bad bacteria and restore balance among microbes to keep you feeling your best.

How can I increase the number of probiotics in my gut?

Probiotics occur naturally in fermented foods like yogurt, kimchi, sauerkraut, kefir, tempeh, miso, kombucha and pickles, but if your body still needs a probiotic boost, consider taking a probiotic supplement, which offers the bacteria (and dose) your body needs in a convenient daily capsule, powder, liquid or other form.

 

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What are CFUs, and how many do I need?

Short for colony-forming units, CFUs represent the number of live microorganisms in each serving of a probiotic. Supplements may boast up to 50 million CFUs per dose, but a larger number doesn’t always mean it has greater health benefits. As a rule of thumb, look for a probiotic product that contains at least 1 billion CFUs.

 

supplement

What types of bacteria should I be looking for?

Each type of bacteria has its own genus, species and strain, so search for a probiotic that is transparent about that information on the label (for example, it might say something like Lactobacillus casei LC-11). Different strains achieve different goals, so check with a doctor if you’re unsure what to look for when it comes to your specific health needs. Generally speaking, however, Lactobacillus and Bifidobacterium are some of the most researched probiotic genusus.

supplement

What types of bacteria should I be looking for?

Each type of bacteria has its own genus, species and strain, so search for a probiotic that is transparent about that information on the label (for example, it might say something like Lactobacillus casei LC-11). Different strains achieve different goals, so check with a doctor if you’re unsure what to look for when it comes to your specific health needs. Generally speaking, however, Lactobacillus and Bifidobacterium are some of the most researched probiotic genusus.

 

How often should I take a probiotic?

This will depend on the probiotic brand and its recommended dose, which should be listed on the label. But typically you’ll take one or two capsules daily to ensure you’re reaping the benefits of the good bacteria.

What other information should I look for on the label?

Make sure you check the probiotic’s storage directions, as some probiotics need to be refrigerated. Also, look for an expiration date. Since probiotics are living organisms, they have a specific shelf life and should be consumed before then.

 
 

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