6 Science-Backed Benefits Of Probiotics & Who Should Take Them*

Probiotics have garnered a lot of buzz over the past few years—and rightly so. These healthy bacteria, found in probiotic foods and supplements, help take care of your gut and give it the support it needs to run smoothly.*

One of the most talked-about probiotic benefits is better digestion—but probiotics actually offer a number of incredible benefits, in addition to aiding digestion and bloat (think: supporting your mood and your immune system).* This is because your gut microbiome, the collection of bacteria living in the gut, actually plays an integral role in overall health.

Many people think about bacteria in terms of germs that make you sick. But probiotics are good bacteria that help support health, especially in the digestive tract.* These friendly bugs are key for maintaining the gut microbiome.* 

Probiotic bacteria are involved in a wide range of functions from aiding in digestion and absorption to priming the immune system1 and producing neurotransmitters2.*

Probiotics are best known for their impact on gut health.* "Think of probiotics as your little helpers that restore order and help maintain harmony in your gut ecosystem,"* says gut health expert Vincent Pedre, M.D.

Research3 has shown that probiotics are beneficial for improving gut issues like suboptimal regularity (going too much or too little) due to gut imbalance.*

These good bugs might play a positive role in weight maintenance, too.* Gut bacteria play an important role in metabolism6, involved in everything from digestion to energy production and storage and even appetite regulation. 

Several studies have shown7 that the gut microbiomes of individuals with overweight are different from the microbiomes of individuals who are a healthy weight. And the reason for that might have to do with how microbes help us break down food. 

"Certain bacteria are better at extracting energy from food than others," says Rountree. "It's that simple."

The friendly bacteria in your gut are key players in the breakdown and digestion of fiber-rich carbohydrates (sometimes called prebiotics).*

During the breakdown process, gut bacteria produce short-chain fatty acids (SCFAs), like butyrate, which serves as fuel8 for the cells that line and strengthen the barrier of the intestine. 

As gastroenterologist Will Bulsiewicz, M.D., MSCI, explains, "SCFAs are a real game-changer with the potential to legitimately transform the health of those who pursue it."

Probiotics don't just work wonders inside your body; they can actually affect the outside as well.*

Several studies11 have found that probiotics seem to ease the body's stress response and positively affect cognitive function.*

How? The mechanisms are complex, but good bacteria in the gut are capable of producing mood-stabilizing neurotransmitters, like serotonin and dopamine12.*

And because these bugs have a direct link13 to the central nervous system, via a pathway called the vagus nerve, they play a key role in regulating mood.*

Believe it or not, the benefits of probiotics can even extend to your ticker.* Case in point: A review15 of more than 30 randomized clinical trials found that taking probiotic supplements can significantly and positively affect total cholesterol levels.* 

Can getting more probiotics also help your vaginal microbiome? Yes, it turns out that facilitating microbial balance (i.e., more good bugs than bad) is critical for your vagina and urogenital tract health.*

With that in mind, it might follow that getting more good bacteria in the form of food and targeted probiotic supplements could help.*

And indeed, a few small studies have shown that taking an oral probiotic17 or a probiotic combo18 (all Lactobacillus strains) can help facilitate this delicate microbial balance and promote vaginal health.*

Regular yogurt consumption, a probiotic-rich food, is tied to19 healthier levels of vaginal bacteria as well.*  

Is what's good for the gut also good for the gonads? When it comes to couples who are trying to get pregnant, the science is promising.*

There are loads of different bacteria strains that fall under the probiotic category.

And while many probiotic supplement products take the "kitchen sink" approach of throwing a lot of different strains into one capsule, "different strains can be tied to different benefits," explains functional dietitian Krista King, M.S., RDN, LDN.

So if you're thinking about taking a probiotic, then it makes sense to seek out a supplement with a strain or strains for your unique needs.

Aside from the probiotic strains themselves, also pay attention to the number of colony-forming units (CFUs) listed on the product label. (A typical probiotic supplement contains anywhere from 1 to 50 billion CFUs per serving.)

The CFU count of each probiotic strain should meet or exceed the level it was studied via clinical research. The more strains, typically the higher the CFU count as a result. Higher CFU counts aren't necessarily more potent than lower ones, though, says the National Institutes of Health26.

As Rountree sums it up, "More doesn't necessarily equal better." Adding, "You want something that's got a good stability, got a good shelf life, and then you want to have strains that have actually been well researched."

If a product has an expiration date, the CFU count is good up until that date. If a probiotic supplement includes a manufacturing date, then the potency (CFU count) is typically good through two to three years, but you can ask the manufacturer if you want to be sure. 

No matter what product you end up choosing, you'll want to follow the storage directions to keep your product as potent and stable as possible.

Probiotics are generally regarded as safe to take and won't cause any side effects if you're healthy, according to The National Center for Complementary and Integrative Health (NCCIH).

But if you have an illness or compromised immune system, then you'll want to first get the green light from your doctor. 

As for how much you should take—and how often? If you're generally healthy, it's fine to take a probiotic supplement every day, King says. It's also worth incorporating probiotic foods into your diet—think yogurt, kefir, sauerkraut, kimchi, or tempeh.

There's no standard dosage that's right for everyone, though, so consider talking with your doctor or a registered dietitian who specializes in functional eating. They will be able to offer more specific guidance based on the health area you're trying to support.

Finally, pay attention to how your probiotic supplement makes you feel. If your gut health seems to get worse instead of better, then that could be a sign that the particular probiotic strain doesn't agree with you, King says.