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Should you take them with food or on an empty stomach? Learn how to take probiotics to ensure absorption
Did you know that how you take probiotics matters? This can change whether or not your absorbing the “friendly bacteria”.
Almost all containers state under “how to take probiotics” that it doesn’t matter if it’s with or without food. If you have tried to research this on the internet, it’s even more confusing as half of the sites says to take probiotics with food or else they won’t work, and the other half say to take them without food.
Yet, it does matter! Studies have shown that in order to optimally benefit and ensure that the good bacteria makes it down into your intestines, timing of probiotics is key!
What are Probiotics?
If you’re not familiar with probiotics, probiotics are cultures of “good bacteria”. Your gut contains a combination of both good and bad bacteria. Probiotics help ensure a good balance of intestinal flora.
When we use the word probiotic, most of the time it’s referring to a supplement. However, the term can also be used when talking about fermented foods, as they also contain good bacteria.
How to Take Probiotics
Many people know the benefits of adding probiotics, “friendly bacteria”, to their health regimen and take them either as a supplement or consume them in fermented foods that have active live cultures, such as yogurt, fermented pickles or fermented sauerkraut.
However, how to take probiotics is often not considered, specifically what time of the day is it best to take them.
Here’s the truth:
If you are taking a supplement, it is best to take it on an empty stomach when you wake up in the morning or before bed. When you first get up, take the probiotic, then get ready for the day preferably waiting at least 30 minutes before you eat breakfast.
You can also take the probiotic with food and still get pretty good absorption.. The reason this may decrease some absorption of a supplement probiotic is that the probiotic ends up spending more time in the stomach. Also, another reason to take them on an empty stomach is because before the journey to the intestines, the bacteria will have more difficulty surviving the harsh stomach acid during digestion, affecting their potency.
But, don’t take them after a meal! Probiotics that are taken after a meal have even more difficulty surviving stomach acid levels as this is when your stomach acid is at it’s highest. A study from last year found that when a probiotic supplement was taken after a meal, extremely low levels of bacteria survived.
A recent study in the Journal of Beneficial Microbes showed that probiotics are optimally absorbed when taken prior to a meal and were absorbed almost as well when taken with a meal containing fats.
How Else to Get Probotics
You don’t have to take probiotic supplements to ensure healthy intestinal flora, you can also make fermented foods! It is best to make them yourself and not rely on store bought fermented foods as they are often bastardized and preserved in salt rather than in lactobacterial-salt.
Not Taking a Probiotic or Fermented Foods? Why You Should Start:
1. Improved digestion
2. Healthier gut
3. Improved absorption of vitamins, nutrients, and minerals
4. Reduction in cavities
5. Increased resistance to infection, reduces risk of flu and colds
6. Reduced risk of colon cancer
7. Beneficial for irritable bowel syndrome, Chron’s disease, etc.
Do you take probiotics? When do you usually take them?
Sources:
http://www.ncbi.nlm.nih.gov/pubmed/22146689
Linked on: Family Table Tuesday, Titus 2sdays, Fat Tuesday,
Has anyone tried taking probiotic supplements with a TUMS antacid tablet to temporarily reduce stomach acidity / raise stomach Ph, to increase the chances of the good bugs’ survival through to the intestines?
Among other things, probiotics help send food through your gut by affecting nerves that control gut movement.
Does it help leaky gut
Many take probiotics to help leaky gut and gasto symptoms.
Sorry…that’s not Bubbles but BUBBIES SAUERKRAUT found in cold storage section at Publix
Jan
Meant to say BUBBIES Sauerkraut
Oh yes, I like their sauerkraut.
I’ve been dealing with gut troubles for 5 years: h-pylori first, later c-dff. After taking antibiotics 3 times for h-pylori, I refused them for the c-diff, & instead I have been taking Garden of Life 400 Billion powder every morning for about 5 weeks. I have improved greatly but still can’t kick the bloated gut. I’m eating Chobani Greek whole milk plain yogurt at least twice daily. I take the probiotic powder mixed into water with it. Also love Wallaby brand whole milk plain yogurt.DELICIOUS! Bubbles Sauerkraut is another fermented food I buy and eat. I have now started taking Grapefruit Seed Extract liquid concentrate (10 drops in water 3 times a day), which was recommended to help kill candida (which I probably have). I crave sweets at night, so badly I usually eat them. 🙁 So I’ve gained weight since acquiring the gut issues.
I’m trying to get rid of this annoying, miserable bloat. If anyone can advise me with helpful info I will be truly grateful. Thanks so much. -Jan
Jan, you have to cut out the dairy and any wheat if you can. That is what is probably giving you bloating. Also, if you mix dairy with grains or fruits etc you will bloat. Keep every food group separate. Try it for a week and see the difference.
Thank you for this post!! My doctor said when choosing a probiotic to look for the number of different strains of bacteria not how many total. It doesn’t matter if it has 5 billion CFUs if it’s not the right bacteria. It should at least contain these three – L. Acidophilus, B. Longum, & B. Bifidum. Depending on your needs will depend on what other strains to look for. You also need to look for how it’s manufactured and it’s delivery process, if it isn’t manufactured properly you could be taking dead bacteria or a supplement that dies in your stomach acid. I have my whole family taking probiotics, even my children. My husband has IBS so the probiotic he takes is different from what me or the kids take. Definitely do your research on the different strains of bacteria and which are best for your particular needs.
Exactly, the strains are the most important 🙂
People that suffer from irritable bowel syndrome (IBS) will also find relief from their symptoms by taking a product containing lactobacillus plantarum. The bacteria form colonies in the gut, creating a protective barrier and reducing the risk of intestinal lining damage.
The human body is always prone to suffering from deficiencies due to dietary limitations and other troubles. Reaching for a capsule-form supplement positive does help improve the chances of overcoming said dietary limitations.
The colon, in particular, is home to a huge number of toxins that accumulate over time. Most people are utterly unaware of this problem and do not realize steps have to be taken to address their presence or else they will not go away.
I’ve read 2 articles previous to this blog post that tell you NOT to take a probiotic on an empty stomach:
“Stomach pH when fasting is in the 0.8 to 2 range which rapidly kills probiotics”
“Foods also typically contain fermentable substrates that can help nourish probiotic organisms as they transit through the gastrointestinal tract”
“For maximum efficacy, probiotic bacteria survival was best when provided within 30 minutes before or simultaneously with a meal or beverage that contained some fat content.”
There’s too much conflicting information out there. I hate spending money on something and using it not to know if it’s really doing anything for me. Very frustrating…
Probiotics are beneficial for just about everyone. They’re particularly suitable for the individuals that feel digestive distress and the ones that suffer from a compromised immune response.
There are probiotics for adults and probiotics for kids. Probiotics are great after a treatment with antibiotics. If you’re not sure whether probiotics are the right option for you, talk to your doctor. Many physicians already recommend the use of probiotics for faster recovery.
That’s great that doctors are starting to recommend them.
Additionally, your body requires a daily dose of probiotics to sustain a healthy balance in your gut and digestive system. Folks of long ago obtain their probiotic requirements from fermented vegetables, freshly picked wild berries, and kefir.
sorry the name of the company is Now
Hi Lori
I’d like to know the maximum dose of probiotic 25pilion from Know company per day for an autistic adult
thank you
Hi there, I would ask your doctor to be sure.
The human body is complex and amazing. The manner in which so many systems and organs work together to maintain health is inspiring and researchers are still struggling to understand all of the specifics.
Did you know, however, that the human body gets a little bit of assistance to do its job?
Various kinds of microorganisms coexist with us peacefully. Some of these microorganisms help the human body do its job. A number of beneficial strains can be found in the gut.
It really is amazing!
Probiotics work in a very simple, yet highly beneficial way. They keep the populations of harmful microorganisms from growing. Some probiotics are also capable of killing pathogens, thus improving digestion and preventing conditions like candida or urinary tract infections.
Yes! Thanks for the information.
If you don’t take probiotics continually, the bacteria will leave your system. It’s OK to miss a day here and there, but aim to take them at least five days a week.
I’ve been taking probiotics for years first thing in the morning right before I drink my shake. It seems to work for me.
That’s when I take mine too!
The study in the Journal of Beneficial Microbes says that taken before a meal is almost as good as taken with a meal with fat. So then that’s better than on an empty stomach? Maybe I’ll just experiment with both. I have inconsistently taken one that is pre and probiotic. I just ordered it today, as it’s had good testimonies, and plan to use it after a two week detox. Although I’m wondering if it’s best to take it during the detox or after?
It could depend on what type of detox you’re doing, but I prefer to never go without either a good probiotic or fermented foods.
Pb8 works best for me but have tried Prilosec as well. Pb8 is a capsule which I like better than a pill. I take on empty stomach at least 30 minutes before a meal. Helped stomach issues; just hope it continues./b
I thought Prilosec was a heartburn medication
WARNING:
This comment (advising people to take Prilosec),
is wrong and dangerous.
DO NOT take Prilosec (aka: OMEPRAZOL)
without specific medical advice…
it’s a VERY powerful drug to inhibit acid production in the stomach
with very possibly, some nasty side-effects..
Avoid unless your Dr. tells you to…!
To confirm, Google :
PRILOSEC OMEPRAZOL side effects…
Agreed. I don’t see any reason to take this unless it has been prescribed by a doctor for a medical condition. I was given this by my doctor when I had a stomach ulcer when I was 18 to help reduce some of the pain I had when eating. From memory it didn’t do much to help either! It is no way similar to probiotics.
I was recently diagnosed with a bunch of vitamin deficiencies despite having a pretty good diet: severe vitamin d deficiency, anaemia, and pretty low b12. I am a vegetarian now but I was diagnosed with all this when I was a meat eater! So clearly my gut is struggling. I was on a really long stretch of antibiotics before that and never got told to replace my bacteria so I’m guessing that’s the culprit. I bought some Yakult a couple of days ago before reading the reviews, I’m also taking optibac as fermented foods make me feel a bit sick. Haven’t noticed anything yet but i’m only two days in so don’t expect miracles
The best book if you want to learn more about Probiotics is “The Probiotics Revolution” by Gary B. Huffnagle. The best way to take probiotics ( good bacteria) is to take it with prebiotics(food for the good bacteria). Prebiotics is also available from apples,bcoz apples contain pectin which is a prebiotic.
I have been taking the Lady Soma Probiotics for about 1 year now and I can’t belive the difference it makes in my digestive health! My OB/GYM reccomended Lady Soma. I have had stomach/instestinal problems my whole life and I have diagnosed with IBS. since taking the probiotics I have seen alot of improvement.
I’m pregnant and do not eat packaged foods or from restaurants. I steam greens n eat only organic foods. I’m aware of most health myths… How much fermented sauerkraut should I eat on a daily basis? Aren’t fermented fermented foods kinda alcoholic? I only have one chance at this pregnancy as my partner past away recently. I gave up kombucha to be on the safe side. But, maybe it is safer to take my (food) probiotics n absorb more nutrients… I don’t take supplements ever only foods, and I am O blood, I don’t do dairy(especially in cold season).
Fermented foods are great for increasing good bacteria. I haven’t heard of a recommended amount to eat per day. For myself, I try to eat at least one serving of fermented foods per day with a meal.
Thank you!
Why don’t you eat dairy in the cold months? I crave milk all year around, the cravings used to be VERY bad. I drink organic milk now and the cravings have lessened, but i still love milk. I am also type O blood.
Opps I forgot to check the notify box..so reposting
I either drink homemade kombucha or kefir. I had not paid any attention to when I drink/eat it. Should this be done on an empty stomach?
I either drink homemade kombucha or kefir. I had not paid any attention to when I drink/eat it. Should this be done on an empty stomach?
Good info! I am looking into starting a probiotic.. which brand is best?
Please consider sharing this post with us at Eco-Kids Tuesday Link-Up! http://likemamalikedaughter.blogspot.com/2013/02/garden-planning-at-eco-kids-tuesday.html
Dont worry about branding, Branding causes huge costs to keep it going.
What you want to look at is the strength (CFU)
5 billion CFU is an easy strength to find (good one too wouldent go lower)
I recently got 250 unbranded ones from ebay (5bill CFU)
cost little under £10. Brands would charge more then that for 30
happy hunting
I will be taking 5 a day for a few months (Im in need of high dose)
I think that a good brand does matter. If the bacteria is not alive when it goes in your Stimach it does you no good. The bacteria needs to be alive from the first capsule to The last capsule.
Would you buy them from Walmart? Branding is important, but not a guarantee.
Well I wonder how you would know how much to take…
You want to get one that has enzymes as well as one that fights funges. If you avoid these additional ingredients it won’t matter how many billions it has. More isn’t always better. If you don’t kill the candida you will have a never ending battle.
I’ve had the best results with Plexus probiotics, which include enzymes that help break down the yeast overgrowth in your gut.
Samw here!! Plexiznis amazing!!
So nice reading your article about probiotics. I learn and benefit a lot. Thanks!
I was taking the generic of Align which was okay. I was not very impressed though since I suffer with IBS. My gynecologist also suggested a take a probiotic designed for women, especially since I do not like yogurt. I now take Fortify Women’s Probiotic by Nature’s Way. I noticed a difference within one week. IBS is mostly under control and things seem more balanced below the waistline! I got my best friend taking it too for female health and she swears by it. I wake up at 730am and take it around 8-815am on an empty stomach with a bottle of water. Best of luck to you.
I just started taking that exact probiotic, Fortify Daily Probiotic by Nature’s Way. I have experienced painful bloating after a few days, but am not sure if it is because of the probiotic or not. Anyways was curious how you take it. I have read you can empty the capsule into a glass of water and drink that instead of swallowing the capsule whole. Have any recommendations?
The suggestion to mix the capsule contents with water and drinking makes sense to me and I’m ting to try it. I’ve been concerned that taking the capsules just before a cup of coffee is a bad idea, since coffee is acidic, so maybe drinking the probiotics while the coffee is brewing will help.
I started taking Raw Primal Defence Ultra probiotic(50billion CFU) with dinner 3 dys ago. I had loose stools and abdominal pains this morning. I am also taking heart stent and ucerative colitis medications. Could you advise on the possible cause of the loose stools and pains.
Anything that needs to be Refridgerated! Ask your Pharmacist! They will have it
Great post! I’m always wondering when I should be taking my probiotics. Found you on VGN weekly link love. Sharing to FB now!
Thanks Alison! Can’t wait to check out your site!