Probiotics are living microorganisms, typically yeast or bacteria, that help digest food or manage symptoms of illnesses. You’ll find them in fermented food products, such as yogurt, miso and sauerkraut. Probiotics can also be found in the form of dietary supplements, featuring various strains, such as Lactobacillus acidophilus and Bifidobacterium bifidum.
Depending on the purpose for which you use probiotics, you may notice improvements in symptoms within a few weeks to a few months.
What are the signs your probiotics are working for you?
How to Tell if Your Probiotics Are Working
One probiotic may work faster for one individual, but slower (or even not at all) for another. Before taking one, it is advisable to consult with your doctor to determine which strain, dosage and formulation will work for the condition or symptom you’re managing.
Here are five signs indicating the probiotics you’re taking are working.
1. Reduced bloating and gas
Do probiotics help with bloating? Yes, probiotics help with bloating and gas. In restoring a balance of gut bacteria, the right strain of probiotics can reduce fermentation and bloat.
2. Relief from bowel inflammation
Because taking probiotics alters the gut microbiome, you may start to feel relief from inflammatory bowel disease and similar inflammatory conditions.
3. Regular bowel movements
Another sign probiotics are working is if you’re back to regular bowel movements, experiencing less constipation.
4. Improved digestion
Probiotics help digest food or produce vitamins, restoring a healthy digestive system. It also prevents harmful bacteria from growing and protects the gut barrier. When all of this is working, you’ll notice improved digestion.
5. Better sleep
Studies suggest that gut microbiome has an impact on sleep quality and stress. Taking probiotics, particularly those containing bifidobacteria and lactobacilli, can help improve sleep and reduce symptoms of stress and anxiety. When you start sleeping better, your probiotics are working.
Other signs that your probiotics are working include clearer skin and improved immunity.
How Do Probiotics Work?
The symptom or condition you’re managing can affect when you’ll notice results. For instance, probiotics for gut health may take a long while before you see results, whereas relief from constipation may provide faster results.
How much you take and the type of microbe strain also affect how probiotics work.
In one study, researchers found that participants who drank a high-dose probiotic drink containing Lactobacillus fermentium, Lactobacillus paracasei and Lactobacillus casei for 12 weeks significantly reduced flu-like symptoms and upper respiratory infections. Participants also boosted their immune systems and showed increased levels of antibodies in the gut.
But can probiotics work against your health? It can work against your health in some instances, causing side effects like excess gas or bloating.
Can You Take Too Many Probiotics?
Generally, it is rare to take too many probiotics. But if you do take too high an amount, you may experience gastrointestinal distress or bloating. Probiotic doses are listed as colony-forming units (CFUs), ranging from 10 to 30 billion.
What are other signs of too much probiotics in your system?
- Constipation
- Thirst
- Headaches
- Adverse reactions like allergies
In healthy adults, these side effects are generally minor and temporary. But some people may experience more intense complications, like an increased risk for infections.
The probiotics side effects may increase due to:
- Weakened immune system from therapy (e.g., chemotherapy)
- Recent surgery
- Severe illness
If you fall under any of these risk factors, check with your doctor to find out if your condition prevents you from taking probiotics.
How should you take probiotics to experience the health benefits and avoid side effects?
Should You Take Probiotics Every Day?
What little research has been done on the best time to take probiotics has not produced a consensus among the medical community.
Should you take probiotics with food? Not necessarily.
In one study in Italy, researchers found no difference in results between participants who took probiotics 30 minutes before a meal and those who took them 30 minutes after a meal. Both test groups showed an increase in good bacteria and a decrease in bad bacteria in the gut. The research suggests that timing has no effect on whether the probiotics will work.
Most products may indicate on the label when you should take probiotics. It will likely also recommend whether you should take it with food or milk, rather than water. It’s best to follow the label’s advice.
Now, can you take probiotics every day? Probiotics are generally considered safe to take daily to support gut health and manage symptoms associated with certain conditions.
What Else Can Support Gut Health?
Probiotics, whether in food or supplement form, are just one of the ways to support a healthy balance of gut microbiome and strengthen your immune response. A balanced diet that includes fermented foods, combined with stress management techniques and good sleep hygiene, can support gut health.
You can also consider targeted immune-support supplements, such as GcMAF capsules. GcMAF is a protein that activates macrophages, which play a vital role in managing immunity and putting up defenses within the body. Since a big part of immune function takes place in the gut, adding an immune-focused supplement can strengthen your body’s defences.
As with any new supplements, consult with your doctor to ensure that GcMAF is the right approach for supporting your immune function.
You can also learn more about what GcMAF is used for today.
Author
Dr Toshio Inui
Doctor, expert in internal medicine and worldwide authority on GcMAF treatments, Dr. Inui is the visiting professor at Kagoshima University. He has dedicated his career to developing innovative treatments using MAF, and has 22 research works and 266 citations into macrophage activating factors.