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Why Probiotic Supplements Might Be a Waste of Money—and Could Backfire for Some

As the

gut health

As the trend continues to expand, the probiotics market

has exploded

—its value reached $87.7 billion in 2023.

Probiotic supplements

— beneficial living bacteria and yeasts — might appear attractive if you’re aiming to enhance gut health, which involves optimizing your digestive system’s ability to process food, extract nutrients, and remove waste. Additionally, probiotics can contribute to fortifying the gut microbiome, composed of countless microorganisms such as bacteria, viruses, and fungi that play crucial roles in nutrient uptake, digestion, and overall bodily functions.

overall health

.

However, experts are progressively moving away from endorsing these supplements—the

American Gastroenterological Association

does not recommend using probiotics for most digestive conditions, nor has there been

sufficient evidence

for the AGA to recommend it to the general population.

“I do not recommend the everyday use of probiotics if you’re in good health and maintaining a balanced diet. In my opinion, this would simply be an unnecessary expense,” explains the professor of microbiology at UMass Chan Medical School.

Vanni Bucci

.

Should you take probiotics?

The AGA advises considering probiotics in just three scenarios, with each situation requiring clinical oversight.

• Stopping bacterial infections in both adults and children who are using antibiotics.
• Stopping necrotizing enterocolitis, a critical disease affecting premature babies with low birth weight,
• Handling pouchitis, a side effect of inflammatory bowel disease.

“They excel at fixing issues and providing temporary relief until your beneficial bacteria, which got disrupted, can return and restore the balanced environment,” explains Bucci.
He recommends using them for short-term relief; however, studies indicate that consuming probiotics following a round of antibiotics may not be particularly effective—and could potentially have no significant impact.

delay gut health recovery.

Certain individuals might experience improved feelings with the help of probiotics; however, these should not be solely relied upon to revolutionize your digestive well-being.

“It will alleviate some discomfort, but it isn’t the answer,” he states. According to Bucci, what truly matters far more is maintaining a nutritious diet. “Nothing beats that compared to any probiotics available,” he asserts.

Professor of Epidemiology at King’s College London

Tim Spector

, an authority on the gut microbiome, recommends changing one’s diet prior to considering probiotic supplements. He suggests consuming a minimum of three daily portions of fermented dishes and aiming for over thirty distinct plant varieties each week—including fruits, veggies, whole grains, and pulses—to provide vital fibers and prebiotics that nourish the microorganisms in your digestive tract.

I believe we’ve undervalued fermented foods and overstated the impact of commercially processed items.

probiotics

,” he told
.

“Your microbiome is a record of how you’re living,” Bucci says. If you have a poor diet—high in red meat and low in fiber, fruits, whole grains, and vegetables—and frequently take antibiotics, you’ll likely have poor gut health, and probiotics can’t fully fix that.

When probiotics make things worse

Some research

suggests that probiotics might disturb the equilibrium of your microbiome—a distinct ecological community—potentially interfering with beneficial gut bacteria.

For individuals managing—or who have previously experienced—small intestinal bacterial overgrowth, commonly referred to as SIBO, using a probiotic supplement might exacerbate their symptoms.

Bucci explains that you’re hosting an excessive amount of bacteria in your intestines, which causes inflammation. If you’re experiencing these issues and consuming additional bacteria through your diet, it could intensify the inflammatory response.

SIBO occurs when there is an unusual growth in the number of bacteria within the total bacterial community of the small intestine, particularly types of bacteria that typically do not reside there, as stated by the source.

Mayo Clinic

It may lead to symptoms such as diarrhea, reduced hunger, stomach discomfort, queasiness, swelling, nutritional deficiencies, and unexpected weight reduction.

Individuals may acquire SIBO due to postoperative complications following abdominal surgeries, anatomical issues within or near the small intestine, as well as specific health disorders such as Crohn’s disease, celiac disease, diabetes, or other ailments that impede the progression of food through the small intestine.

A

2018 study

discovered that certain probiotics might trigger symptoms in SIBO patients such as gas, bloating, and mental clouding, indicating that these supplements ought to be employed cautiously in individuals with this condition.

The kind of probiotics you choose matters.

If you and your doctor agree that probiotics could be helpful, here’s some guidance on how to pick a one: Bucci says that all of the probiotics on the market are more or less the same, because they contain the same bacterial strains. However, each brand may vary in quality. You should check the label of a probiotic for the following:

• The CFU count, representing Colony-Forming Units, at the expiry date ensures an adequate number of viable cultures throughout the product’s shelf life.
• Storage needs—Since probiotics consist of living bacteria, certain types require refrigeration, whereas others are designed to remain stable at room temperature.
• Independent verification for strength and cleanliness.
• Delayed-release capsules, enteric coatings, or spore-based strains can be used to guarantee the bacteria endure stomach acid.

For more on probiotics:

• Dr. Oz says
  
  Probiotic supplements offer numerous health advantages.
  
  Here’s what science indicates
• 
  Coca-Cola
  
  Is Olipop’s and Poppi’s newest prebiotic soda rival.
  
  However, are ‘health’ sodas truly beneficial for your well-being?
  
• Probiotics and prebiotics
  
  are crucial for maintaining gut health
  
  Here’s how you can take advantage of both.

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