Probiotics have become increasingly popular in recent years, with people looking to improve their gut health and overall well-being. But is more always better when it comes to probiotics? Experts debunk common myths and offer tips on choosing the right probiotic for you.

Probiotics are live microorganisms that are beneficial to human health, according to the World Health Organization (WHO). Taking probiotics can help to regulate the gut microbiota, but many people mistakenly believe that more strains and higher CFU counts indicate a higher quality product.

Myth 1: The More Probiotics, the Better?

Not necessarily. The key is to choose strains with proven effects and to reach the effective dose.

Some manufacturers chase extremely high bacterial counts by adding cheap, ineffective strains, which don't contribute to health improvements. So, how many CFUs do you need? It varies by strain and desired effect, but in general, you'll need at least 2 to 10 billion CFUs.

Most labels show the "manufacturing CFU count," which is the quantity at the time it was made. However, the probiotic count can decrease over time or with improper storage. Products guaranteeing a specific count throughout their shelf life are preferable, emphasizing the importance of selecting products with a "guaranteed CFU count."

Myth 2: Are More Strains Better?

No. The number of strains does not determine if one probiotic is better than another.

Some probiotic brands offer products containing multiple strains of bacteria, arguing that this approach might better replicate the gut's typical environment. However, research has indicated that the "more is better" concept does not necessarily apply in this context. Having multiple strains does not inherently make one probiotic superior to another. When determining which probiotic is best for you, it's crucial to consider the specific probiotic strains and the research supporting their health benefits.

When choosing a probiotic product, it's essential first to figure out your needs. Then, look for a product with relevant strains. Don't just pick a product because it has “more strains.”

Understanding and selecting probiotics requires recognizing their unique identifiers—like the ID numbers for each strain—that determine their specific health benefits. While many probiotics belong to the Lactobacillus or Bifidobacterium genera, it's the strain, such as Lactobacillus plantarum LP28, that is crucial. These strains, often patented and backed by research for their efficacy, are the key differentiators in the vast array of probiotic options. Hence, when choosing a probiotic, look beyond the species to the specific strains, as even probiotics within the same genus can offer distinct health advantages based on their strain differences.

Myth 3: Are Probiotics That Work Immediately the Best?

No. Be careful if a product causes an immediate reaction in your gut.

Some companies add laxatives to their probiotics to give you a quick feeling of relief. However, these laxatives don't adjust the microbiota and can damage your intestinal cells.

To avoid laxative-containing products, carefully examine the ingredient list for substances like magnesium oxide, Cassia tora, Cassia fistula, Chinese dodder seed, senna leaf, aloe vera extract, and others. For those intolerant to lactose, avoid products where "lactose" is listed prominently, as it may cause diarrhea.

The Five Golden Principles to Choose Probiotics

To select the right probiotics, the following standards are provided to ensure their effectiveness and safety:

1. Patented Strains: The efficacy of probiotics depends on the specific strains used. Choosing products with patented strains means they have undergone screening and research, demonstrating their viability and effectiveness.
2. Scientifically Proven Efficacy: Choose probiotic products supported by clinical research to ensure their efficacy is reliably proven.
3. Guaranteed CFU Count: Probiotic count decreases over time or due to improper storage. Select products that clearly state “guaranteed CFU count” to ensure that the product contains sufficient live bacteria within its shelf life.
4. Free from Harmful Ingredients: Avoid probiotic products containing laxatives. Additionally, looking for products without artificial flavors, colors, and preservatives is advisable.
5. Safety Research Reports: Probiotic products should undergo rigorous testing to ensure their quality. Choose products that provide safety reports to guarantee the product's quality and safety.

Following these rules, you can select the right probiotics to support your health. Remember, probiotics can be a helpful part of a healthy lifestyle, but they are not magic bullets. Maintaining good habits, like a balanced diet and regular exercise, is crucial to optimize your overall well-being.