The 11 Best Probiotic Supplements, According to Experts

Choose the right bacteria. General-use supplements should contain well-researched strains; Lactobacillus, Bifidobacterium, and Saccharomyces boulardii have been studied the most, Dr. Rajapaksa says. If you’re trying to address a specific health concern, seek out a probiotic that’s been studied for that issue. Ask your doctor about strains that have been shown to be particularly helpful. Plus, be sure you’re getting enough: There’s no official recommendation for how many CFUs, or colony-forming units, you need, but most supplements contain between five and 10 billion per dose.

Look for a few key extras. A good supplement has time-release technology and delivers a dose of prebiotics—fibers that act as food for probiotic bacteria. “The time-release technology ensures the probiotic reaches your intestine and the prebiotic component aids in absorption,” says Dr. Rajapaksa. Another important extra is third-party certification; seek out a seal of approval from groups like Consumer Lab, NSF International, or the U.S. Pharmacopeial Convention (USP), which ensures the product has been tested for quality, purity, potency, and ingredients.

Make sure it’s stored correctly. A supplement doesn’t necessarily have to be refrigerated in order to be legitimate. “If the product was freeze-dried, it’s heat stable and can be stored at room temperature,” Largeman-Roth says. But if you’re buying a probiotic that’s labeled as heat-dried, it definitely needs to be kept cold. “Make sure that it was stored properly at the store,” she notes. Finally, take a look at the use-by date to confirm that you’ll be able to use up the bottle before it expires.

Probiotics are live bacteria and yeast found in foods or supplements that promote healthy or “good” gut bacteria, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Probiotic-rich foods could include yogurt, kefir, cottage cheese, sauerkraut, or kimchi.”

Probiotics can improve your health in more ways than one. Here are a few benefits that have been backed by research:

• Helps restore gut health after antibiotics. Probiotic supplements can “restore the balance of good bacteria in the gut” after taking antibiotics, says Largeman-Roth.
• Aids in digestive health. Evidence suggests probiotics play a role in improving digestion.
• Boosts immunity. Probiotic use may also help promote a stronger immune system to help fight off disease.
• May help combat mood disorders. Some studies show that probiotics can aid in mental health disorders like depression due to the link between gut health and mental health.

According to the Cleveland Clinic, some conditions that could be improved with increased probiotics include:

• Diarrhea
• Constipation
  
• Inflammatory bowel disease (IBD)
• Irritable bowel syndrome (IBS)
• Yeast infections
• Urinary tract infections
• Gum disease
• Lactose intolerance
  

Once you find the probiotic that’s best for you, you might wonder how to use it most effectively—including taking it at the best time of day. “Research has found probiotic supplements to be most effective when taken 20 to 30 minutes before a meal,” Stephanie Nelson, M.S., R.D., MyFitnessPal nutrition scientist, previously explained. “Taking them before breakfast may be the preferred option, because your digestive system has been at rest for an extended period of time and the probiotic has less resistance reaching the intestines.”

Anyone can regularly consume foods high in probiotics for a healthy gut and probiotics are recommended for people who have gut issues, says Prest.

When it comes to supplements, one of the most common reasons to take a probiotic is because you are experiencing digestive issues, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. “Individuals with chronic gas, bloating, constipation, or diarrhea may benefit from a probiotic, however they should consult with their primary care physician, gastroenterologist, or registered dietitian first,” Gans explains. Probiotics are helpful for bowel regularity, particularly for loose or runny stools, adds Prest.

Another reason a person may wish to start on a probiotic is to help maintain their immune health, says Gans. “There is research to support that daily use of probiotics may be beneficial for our systemic immune response,” she notes.

If you are experiencing significant health issues or worrisome symptoms, it’s best to schedule a visit with a healthcare professional to determine if probiotics are appropriate for you, as well as the type and dosage.

It depends on the antibiotic and the timing of taking the probiotic, says Prest. “Always talk with a pharmacist and your healthcare provider about probiotics you currently take or want to take when prescribed an antibiotic.”

When treating a specific health condition, there may be a particular probiotic strain that is most effective, says Prest. “Your provider and a registered dietitian nutritionist can guide you on which probiotic is best to help with a specific health condition.”

It’s best to talk to your healthcare provider before taking any new supplement to ensure it works for you and your current regimen.

If you experience any significant health issues or experience side effects after starting a probiotic, like bloating, vomiting, or diarrhea, it is best to seek medical care right away. Your doctor can help determine the root cause of your symptoms, and let you know if you continue the use of your probiotic.