Most people, use the wrong probiotics and end up making their digestive issues worse.
But if you give me 3 minutes i can save you time, money and actually show you how to use them 👇
As always, nothing in here should be used as a substitute for medical medical.
Now probiotic supplements have been very popular for quite some time and can be extremely helpful tools in recovering from digestive issues.
Yet there are a lot of misconceptions about them, so here are some things that will help you understand better and use them more effectively.
First and foremost, before we talk about anything else, keep in mind the following:
Supplements are not FDA-regulated as drugs, so always go for third-party tested products.
Then, in order for probiotics to work, they need to obviously survive the stomach acid in order to reach the gut so always see if the specific brand you want to use mentions something such as "enteric-coated capsules" in the label.
Now, probiotics are classified based on the following 3 things.
1. The genus
2. The species
3. The strain
So when you see the term "Lactobacillus reuteri ATCC 55730", lactobacillus is the genus, reuteri is the species and ATCC 55730 is the strain.
The potency of probiotics is measured in CFUs, aka Colony-Forming Units.
You might also see the term AFUs being used that stands for Active Fluorescent Unit.
But if you give me 3 minutes i can save you time, money and actually show you how to use them 👇
As always, nothing in here should be used as a substitute for medical medical.
Now probiotic supplements have been very popular for quite some time and can be extremely helpful tools in recovering from digestive issues.
Yet there are a lot of misconceptions about them, so here are some things that will help you understand better and use them more effectively.
First and foremost, before we talk about anything else, keep in mind the following:
Supplements are not FDA-regulated as drugs, so always go for third-party tested products.
Then, in order for probiotics to work, they need to obviously survive the stomach acid in order to reach the gut so always see if the specific brand you want to use mentions something such as "enteric-coated capsules" in the label.
Now, probiotics are classified based on the following 3 things.
1. The genus
2. The species
3. The strain
So when you see the term "Lactobacillus reuteri ATCC 55730", lactobacillus is the genus, reuteri is the species and ATCC 55730 is the strain.
The potency of probiotics is measured in CFUs, aka Colony-Forming Units.
You might also see the term AFUs being used that stands for Active Fluorescent Unit.
The main 3 genus of probiotics you will encounter in supplements are the following:
1. Lactobacillus genus
These species produce lactic acid and primarily colonize the small intestine.
The main species include:
-Lactobacillus acidophilus with strains such as NCFM, LA-14, CL1285, DDS-1 and UALa-01
These strains should be avoided with people who struggle with pathogen overgrowths and especially for people who have SIBO (why plenty of people who have SIBO can start having fruit without many issues after they start addressing it, but as soon as they eat yogurt for example, all hell breaks loose (especially if they go for some brands such as activia)) BUT they can have certain benefits in case you are not struggling with an overgrowth with the main one being helping antibiotic-associated diarrhea and supporting the immune system.
-Lactobacillus rhamnosus with strains such as GG (LGG), HRVD113-US, SD-GG-BE, LRH020
Now this one, is a great species that has all the benefits that probiotics are supposed to have but can also help with IBS way more than other probiotic genus, help us excrete mycotoxins better and has even shown to reduce atopic dermatitis.
*If you want to try one, the first one is the GG (LGG) strain.
- Lactobacillus plantarum with strains such as PS128, SD-LP1-IT, UALp-05, PPLP-217, SD-LPLDL-UK, TWK10.
This one is weird. It works great for histamine intolerance and supporting the brain but only if you have addressed the main things first.
By this i mean that if your histamine intolerance springs from gut dysbiosis and certain nutrient deficiencies for example, then adding plantarum won't do much by itself and you will feel that you've wasted your money.
But if you have addressed these, experienced improvements and are looking for an extra 20% improvement in symptoms, it can be a great addition.
(This is true for all supplement of course but not to this extent).
It's also an underrated tool for improving nutrient absorption.
-Lactobacillus casei with strains such as DN-114 001, HRVD300-US, UALc-03, Lbc80r, SD-CECT9104-SP
Now this has actually been shown to improve IBD, BUT, only if it's not paired with an overgrowth since strains such as DN-114 001 ferment sugars very efficiently.
It's also shown to reduce respiratory infections but not as effective as Lactobacillus paracasei (it's mainly advertised for allergic rhinitis symptoms after all).
-Lactobacillus reuteri with strains such as ATCC 55730, PBS072, RD830-FR, SD-LRE2-IT
This one is quite popular and for good reasons.
But MOST products have a ridiculous amount (we are talking about more than 50 billion CFUs) and even though it can reduce methane production in methane-dominant SIBO, improving constipation by producing antimicrobial compounds such as reuterin, these high doses can overwhelm the small intestine, increasing bacterial load.
This simple and underrated reasons is why so many people with SIBO praise this genus while others hate it.
Now of course it has plenty of benefits such as promoting mucus production, balancing lipids, reducing ulcer and even supporting androgens.
-Lactobacillus crispatus with strains such as SD-LCR01-IT
The main benefit for this is helping prevent bacterial vaginosis and yeast infections by maintaining vaginal pH.
-Lactobacillus fermentum with strains such as SD-LF8-IT
This will have some benefits for a niche issue but overall it's not worth it especially if you have any bacterial overgrwoth.
-Lactobacillus salivarius with strains such as SD-LS1-IT
This is quite interesting for reducing plaque and bacteria related to gum disease.
-Lactobacillus bulgaricus
Don't like it. It can help lactose intolerance but it's even that effective for it and it make pathogen overgrowths way worse.
1. Lactobacillus genus
These species produce lactic acid and primarily colonize the small intestine.
The main species include:
-Lactobacillus acidophilus with strains such as NCFM, LA-14, CL1285, DDS-1 and UALa-01
These strains should be avoided with people who struggle with pathogen overgrowths and especially for people who have SIBO (why plenty of people who have SIBO can start having fruit without many issues after they start addressing it, but as soon as they eat yogurt for example, all hell breaks loose (especially if they go for some brands such as activia)) BUT they can have certain benefits in case you are not struggling with an overgrowth with the main one being helping antibiotic-associated diarrhea and supporting the immune system.
-Lactobacillus rhamnosus with strains such as GG (LGG), HRVD113-US, SD-GG-BE, LRH020
Now this one, is a great species that has all the benefits that probiotics are supposed to have but can also help with IBS way more than other probiotic genus, help us excrete mycotoxins better and has even shown to reduce atopic dermatitis.
*If you want to try one, the first one is the GG (LGG) strain.
- Lactobacillus plantarum with strains such as PS128, SD-LP1-IT, UALp-05, PPLP-217, SD-LPLDL-UK, TWK10.
This one is weird. It works great for histamine intolerance and supporting the brain but only if you have addressed the main things first.
By this i mean that if your histamine intolerance springs from gut dysbiosis and certain nutrient deficiencies for example, then adding plantarum won't do much by itself and you will feel that you've wasted your money.
But if you have addressed these, experienced improvements and are looking for an extra 20% improvement in symptoms, it can be a great addition.
(This is true for all supplement of course but not to this extent).
It's also an underrated tool for improving nutrient absorption.
-Lactobacillus casei with strains such as DN-114 001, HRVD300-US, UALc-03, Lbc80r, SD-CECT9104-SP
Now this has actually been shown to improve IBD, BUT, only if it's not paired with an overgrowth since strains such as DN-114 001 ferment sugars very efficiently.
It's also shown to reduce respiratory infections but not as effective as Lactobacillus paracasei (it's mainly advertised for allergic rhinitis symptoms after all).
-Lactobacillus reuteri with strains such as ATCC 55730, PBS072, RD830-FR, SD-LRE2-IT
This one is quite popular and for good reasons.
But MOST products have a ridiculous amount (we are talking about more than 50 billion CFUs) and even though it can reduce methane production in methane-dominant SIBO, improving constipation by producing antimicrobial compounds such as reuterin, these high doses can overwhelm the small intestine, increasing bacterial load.
This simple and underrated reasons is why so many people with SIBO praise this genus while others hate it.
Now of course it has plenty of benefits such as promoting mucus production, balancing lipids, reducing ulcer and even supporting androgens.
-Lactobacillus crispatus with strains such as SD-LCR01-IT
The main benefit for this is helping prevent bacterial vaginosis and yeast infections by maintaining vaginal pH.
-Lactobacillus fermentum with strains such as SD-LF8-IT
This will have some benefits for a niche issue but overall it's not worth it especially if you have any bacterial overgrwoth.
-Lactobacillus salivarius with strains such as SD-LS1-IT
This is quite interesting for reducing plaque and bacteria related to gum disease.
-Lactobacillus bulgaricus
Don't like it. It can help lactose intolerance but it's even that effective for it and it make pathogen overgrowths way worse.
2. Bifidobacterium genus
These produce short-chain fatty acids (SCFAs) like butyrate and primarily colonize the large intestine.
The main species include:
-Bifidobacterium lactis with strains such as HN019, Bi-07, Bi-04, BB-12, SD-BS5-IT, HRVD524-US, SD150-BE, SD-CECT8145-SP, SD-MB2409-IT
This can have benefits such as supporting the immune system, improving lactose intolerance and reducing constipation while being relatively safe for people who have moderate pathogen overgrowths (why it's some times promoted for patients with SIBO), but colostrum does all these and better.
So it's worth it in the case someone can't really afford colostrum in my opinion.
-Bifidobacterium longum with strains such as 1714, SD-BB536-JP, HRVD90b-US, SD-CECT7347-SP, ssp. longum, ssp. infantis
Now i like this one way more.
It's also safe for people with SIBO (not so much for candida though) and has been shown to modulate the gut brain axis, support both IBD and IBS, improve eczema, lactose intolerance (especially in infants) and even support the immune system.
-Bifidobacterium breve with strains such as SD-BR3-IT, HRVD521-US
The benefits and studies on these are too general (at least for my taste) but it's interesting for elderly people where it's shown to have the most benefits (avoid it if you have any severe overgrowth though).
-Bifidobacterium bifidum
This is the go to for people who have candida albicans overgrowths and don't react well to S. boulardii.
It's also shown to help people with IBS and support the immune system.
-Bifidobacterium infantis with strains such as SD-M63-JP, ISTILOS B. infantis
This is very interesting for infants who struggle with colic/ulcers and eczema (why it's often added in infant probiotic formulas).
-Bifidobacterium animalis with strains such as ssp. lactis BL050, BB-12
This is also primarily used for improving the digestion of children especially when it comes to constipation.
These produce short-chain fatty acids (SCFAs) like butyrate and primarily colonize the large intestine.
The main species include:
-Bifidobacterium lactis with strains such as HN019, Bi-07, Bi-04, BB-12, SD-BS5-IT, HRVD524-US, SD150-BE, SD-CECT8145-SP, SD-MB2409-IT
This can have benefits such as supporting the immune system, improving lactose intolerance and reducing constipation while being relatively safe for people who have moderate pathogen overgrowths (why it's some times promoted for patients with SIBO), but colostrum does all these and better.
So it's worth it in the case someone can't really afford colostrum in my opinion.
-Bifidobacterium longum with strains such as 1714, SD-BB536-JP, HRVD90b-US, SD-CECT7347-SP, ssp. longum, ssp. infantis
Now i like this one way more.
It's also safe for people with SIBO (not so much for candida though) and has been shown to modulate the gut brain axis, support both IBD and IBS, improve eczema, lactose intolerance (especially in infants) and even support the immune system.
-Bifidobacterium breve with strains such as SD-BR3-IT, HRVD521-US
The benefits and studies on these are too general (at least for my taste) but it's interesting for elderly people where it's shown to have the most benefits (avoid it if you have any severe overgrowth though).
-Bifidobacterium bifidum
This is the go to for people who have candida albicans overgrowths and don't react well to S. boulardii.
It's also shown to help people with IBS and support the immune system.
-Bifidobacterium infantis with strains such as SD-M63-JP, ISTILOS B. infantis
This is very interesting for infants who struggle with colic/ulcers and eczema (why it's often added in infant probiotic formulas).
-Bifidobacterium animalis with strains such as ssp. lactis BL050, BB-12
This is also primarily used for improving the digestion of children especially when it comes to constipation.
3. Saccharomyces genus (Yeast-Based Probiotic)
This is a yeast based probiotic that's very resistant to antibiotics which is why it's the go to probiotic during antibiotic treatments.
The classic one is S. boulardii with a wide range of benefits such as improving diarrhea that's caused by almost anything ranging from antibiotics all the way to traveler's diarrhea and also assists H. Pylori and candida eradication.
Now of course there are other genus such as:
-Bacillus genus (avoid if you have a very serious case of mold toxicity or MCAS and haven't addressed it yet).
These are spore-forming probiotics and include species such as:
-Bacillus coagulans with strains such as BC30, IS-2, MTCC 5856
This was at one time advertised as a miracle for muscle growth and metabolic health (i think Thorne still sells it) but in reality, the main benefits are in improving immunity especially in older people.
-Bacillus subtilis
This on the other hand, has shown some ability to inhibit pathogens, support the immune system and has a greater ability to survive the digestive tract compared to coagulans.
-Streptococcus thermophilus
This is rarely used in good supplements thankfully. I personally don't like it since ferments lactoce and sugars overall very effectively making it a bad idea for people with SIBO and candida overgrowths.
Plus, it's main benefit is mildly improving lactose intolerance.
P.S: If you have a pathogen overgrowth so bad that you can not use any probiotic and have tried everything, the common route (again, nothing here is medical advice) is using the antibiotics while also using prokinetics and THEN reintroducing the right probiotic/s once symptoms improve.
The common constipation that's a result of antibiotics has worse effects that most people realize since bacterial/yeast stasis can even harm the liver.
That was it for this short thread.
If you are wondering about colostrum, it's not a probiotic so that's why it wasn't mentioned here.
But since it can be a valuable tool, we have discussed it in the past and will do so again in the near future.
-George
This is a yeast based probiotic that's very resistant to antibiotics which is why it's the go to probiotic during antibiotic treatments.
The classic one is S. boulardii with a wide range of benefits such as improving diarrhea that's caused by almost anything ranging from antibiotics all the way to traveler's diarrhea and also assists H. Pylori and candida eradication.
Now of course there are other genus such as:
-Bacillus genus (avoid if you have a very serious case of mold toxicity or MCAS and haven't addressed it yet).
These are spore-forming probiotics and include species such as:
-Bacillus coagulans with strains such as BC30, IS-2, MTCC 5856
This was at one time advertised as a miracle for muscle growth and metabolic health (i think Thorne still sells it) but in reality, the main benefits are in improving immunity especially in older people.
-Bacillus subtilis
This on the other hand, has shown some ability to inhibit pathogens, support the immune system and has a greater ability to survive the digestive tract compared to coagulans.
-Streptococcus thermophilus
This is rarely used in good supplements thankfully. I personally don't like it since ferments lactoce and sugars overall very effectively making it a bad idea for people with SIBO and candida overgrowths.
Plus, it's main benefit is mildly improving lactose intolerance.
P.S: If you have a pathogen overgrowth so bad that you can not use any probiotic and have tried everything, the common route (again, nothing here is medical advice) is using the antibiotics while also using prokinetics and THEN reintroducing the right probiotic/s once symptoms improve.
The common constipation that's a result of antibiotics has worse effects that most people realize since bacterial/yeast stasis can even harm the liver.
That was it for this short thread.
If you are wondering about colostrum, it's not a probiotic so that's why it wasn't mentioned here.
But since it can be a valuable tool, we have discussed it in the past and will do so again in the near future.
-George
For more: fitandball.gumroad.com/l/georgesystem…
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