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Probiotics: health or hype?

Probiotics are currently defined by the World Health Organization (WHO) and Food and Agriculture Organization of the United Nations (FAO) as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” Let’s break this definition down to better understand what this means:


  • Live microorganisms- this part of the definition is the most debatable and evolving.  Traditionally, it was thought that in order for microbes to confer a benefit to the gut and our overall health, they had to be alive.  While this still remains the official definition, it’s emerging that there might be leeway in this definition.  Some heat-killed or even bacterial spores (products of certain bacteria) can exert effects on the microbial community and our overall health.  As we learn more about these bacteria, spores, and even yeasts, the official definition may change.  Nevertheless, the current research suggests that the majority of probiotics should be “live.”


  • Adequate amounts- arguably the most important aspect of this definition.  We have trillions of bacteria that reside in our intestines.  This means, in order to have a chance of even making a dent on the gut microbiome, we need to be taking a probiotic at a level in at least the billions.  If you do choose to take a probiotic, I always recommend looking for something that has several billion colony forming units, or CFUs.


  • Confer health benefits on the host- there are many different health benefits that companies and individuals will tout probiotics having, but in reality, there are only a few well studied benefits.  The core health benefits used when defining probiotics include supporting a favorable gut environment, a healthy digestive tract, a functional and healthy immune system, and specific parameters of mental health. 


You’ll find that the above-mentioned health benefits are not as flashy and attractive as some claims you hear about on social media, and there are several caveats that are rarely mentioned.  Research currently supports that probiotic benefits are specific to the individual and specific to the health condition.  The conditions that are most likely to benefit from probiotic supplementation tend to be digestive.  These include inflammatory bowel diseases like ulcerative colitis and Crohn’s disease, inflammatory bowel syndrome (IBS), traveler’s diarrhea, antibiotic associated diarrhea, and C. diff associated diarrhea.


So, do you need a probiotic?  Well, it depends on your situation.  If you’re an individual with any of the above listed digestive conditions, you may benefit from testing a probiotic.  Something to keep in mind is that just because a probiotic has been studied for a specific condition, doesn’t necessarily mean you’ll see a benefit.  Research supports an individualized response to probiotic supplementation and you may have to try a few before finding one that works for you. The website www.usprobioticguide.com is a great resource to see which probiotics are being studied to help with specific health concerns.




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