If you’re like many people, you likely have a bottle, sachet, or box of probiotics tucked away in the back of a kitchen cupboard. Over the past five years, probiotic supplements have surged in popularity, with UK citizens spending nearly £750 million annually on them. However, a significant proportion—up to 77%—report no notable health improvements. A recent study suggests that these products may be largely ineffective for most users.
Dr. Megan Rossi, a gut health scientist and registered dietitian, Revealed that one in five Brits are regular probiotic users. Among them, 56% of women take probiotics for general gut health and digestion. Yet, scientific evidence does not support daily probiotic use for healthy individuals. Dr. Rossi likens it to a minor difference in the vast ocean of gut bacteria.
Why Are Probiotics Often Ineffective?
Dr. Rossi’s study indicates that half of UK probiotic users incorrectly assume their chosen products are clinically proven. In fact, most probiotic supplements are not backed by clinical trials.
Moreover, many brands include additives such as emulsifiers and added sugars, which can actually counteract probiotic benefits by promoting harmful bacteria and yeast growth. Additionally, exposure to factors like temperature, light, or humidity can render probiotics ineffective as they sit on shelves or in kitchen cupboards.
Research conducted in 2023 by nutritional science brand Heights found that some leading probiotics deliver less than 1% of their bacteria to the colon alive, despite labeling boasting billions of colony-forming units (CFUs).
Simon Gaisford, professor of pharmaceutics and a probiotics expert at University College London, states that many probiotic products are poorly formulated. They don’t deliver large numbers of viable probiotic bacteria to the gut, leading to ineffective studies on probiotic supplementation.
Many probiotic supplements come dried and encapsulated, a form that can be problematic when swallowed. The stomach releases hydrochloric acid and digestive enzymes in response to food intake, killing many of the probiotic species consumed. Dried probiotics must rehydrate in the stomach, a process fraught with challenges due to high acidity.
However, not all probiotics are futile. Professor Gaisford likens the scenario to testing a Ferrari without fuel—once properly formulated, probiotics can support good gut health.
Choosing Water-Based Probiotics
Professor Gaisford advocates for water-based probiotics as they don’t trigger digestion like dry, encapsulated products, allowing them to reach the small intestine within 10 minutes. This method enhances the delivery of live bacteria.
Professor Gaisford personally uses and recommends Symprove, a daily liquid probiotic. A 2019 clinical trial demonstrated its effectiveness in reducing intestinal inflammation among individuals with gastrointestinal diseases.
Incorporating Naturally Fermented Foods
To boost probiotic effects, try naturally fermented, non-pasteurised products like kefir: “a fermented milk, produced using grains containing a mix of microorganisms (usually bacteria and yeast), [which] should not be pasteurised.”
Check out Good Housekeeping’s favorite kefirs
Targeting Specific Strains
Dr. Rossi underscores the potential of probiotics if they are specifically formulated and used correctly. For instance, a study involving 192 infants with colic found that a specific live bacteria formula reduced daily crying and fussing time by 50% in nearly three times as many subjects compared to a placebo. Another study with 48 women suffering from thrush noted that a specific live bacteria formula not only alleviated symptoms but also reduced recurrence significantly.
Dr. Rossi emphasizes the importance of specificity in probiotics. General supplements for gut health may be outdated and ineffective. Consumers risk wasting money if they rely on non-specific formulations.
Different probiotic strains have distinct impacts on health. For example, saccharomyces boulardii reduces antibiotic-associated diarrhea, while Lactobacillus plantarum LP01 and Bifidobacterium breve BR03 aid those experiencing constipation.
Dr. Rossi has launched a new collection called Smart Strains, featuring four probiotic supplements tailored to different health concerns. These products contain bacterial strains whose efficacy is supported by international health bodies.
If you’re unwilling to discard your existing probiotic products, perform due diligence. Check if the listed bacterial strains have been tested in human clinical trials. Also, consider the required dose for each strain. Websites like the US Probiotic Guide can provide practical, clinically relevant information about probiotic products.
Ultimately, when it comes to probiotics, both quantity and quality matter to achieve meaningful health benefits.
To ensure your next probiotic purchase is worthwhile, share your thoughts below. Have you tried different probiotic brands or formulated your own natural probiotic-rich meals? We’d love to hear your experiences and advice!
