If you’ve ever been unsure about which probiotic is right for you, I’m here to share seven tips to help you choose the best probiotic supplement.
Remember, a probiotic is actually alive. This means you need to trust the company you're purchasing from, ensuring they follow proper standards to maintain the viability of those live microorganisms in the supplement.
Make sure the probiotic contains an acid-stable strain, meaning the specific strains have been tested to survive stomach acid. Some companies use special encapsulation methods for this, though I’m not always a fan—who’s to say the capsule will open at the right time to release the probiotics where they’re needed? In the intestines. Over the years, I’ve found that some of the best probiotic strains for my patients are Lactobacillus Acidophilus and Bifidobacterium bifidum, and these need to be tested for acid stability to ensure they reach both the small and large intestines.
A good probiotic will also include prebiotics—food that nourishes the live microorganisms. For example, something like FOS (Fructooligosaccharides) provides the necessary fuel for the probiotics to replicate and stay in your intestines for an extended period.
Make sure the probiotic is designed for the human digestive tract. There are many different probiotics available, and I’ve used a variety in my practice over the years. However, I’ve consistently seen the best clinical results with probiotics specifically formulated for the human gut and its unique microflora.
Make sure the probiotic doesn’t contain magnesium stearate or vegetable stearic acid. While these may sound like natural ingredients, they’re actually chemicals used as flow agents to speed up production. Unfortunately, magnesium stearate is found in most encapsulated probiotics and hasn’t been tested for long-term safety in humans, even in small amounts. Be sure to check your supplement labels to ensure these substances aren’t included.
Number six on my list is ensuring your probiotic doesn’t contain fillers. Many supplements include compromising ingredients, which you’ll typically find listed under non-medicinal ingredients. Watch out for substances like Silicon Dioxide, Titanium Dioxide (which is now banned in Europe), and cellulose—often made from wood chips. These fillers can negatively impact your gut health, causing gas and bloating, even from your probiotic.
When selecting a probiotic, it's important to ensure you're choosing the right strains. Personally, I prefer to keep things simple with just a few strains. In most cases, I opt for two main strains: Lactobacillus acidophilus (which I mentioned earlier) and Bifidobacterium bifidum. These strains are naturally suited to reach both your small and large intestines, making them fantastic for supporting digestion, metabolism, and nutrient absorption. Whether from your diet or high-quality whole food supplements, these probiotics help maximize the benefits of what you’re consuming.
Speaking of other supplements, fish oil is another one that I get a lot of questions about. Check out my video 'The Best Fish Oil Supplements Have This'. I'll see you there!