结合一起坐在微笑和采取probiotics的早餐

什么时候服用益生菌和什么剂量?

关于益生菌补充剂的世界有很多问题。您应该采取一每日probiotic ?如果那样,您怎么知道哪些张力最佳?怎么样药量?With information on the human microbiome being expansive and ever-changing, pinpointing finite answers can be tough, so we wanted to clear up your probiotic questions once and for all to help you keep your gut health in check.

FIRST UP: Probiotics是什么?

Probiotics are the beneficial microbes (bacteria, yeasts, fungi)  that take refuge in our digestive tracts and play a variety of roles in supporting human health. When it comes to bacteria, it has been estimated that about 100 trillion bacteria and over 2,000 different strains make up the human microbiome (on the skin and in the gut) (1).  The most common types of bacteria include those in the Lactobacillus and Bifidobacterium genus, with varying arrays of specific strains making up each group. Probiotics are innately inherent within the human GI tract from birth but can also be affected throughout one’s lifetime by a number of factors including diet, supplementation, stress, medications, etc (2).

WHY TAKE PROBIOTICS?

Although they are most commonly associated with digestive health, probiotics offer numerous additional benefits including supporting immunity, synthesizing vitamin B12 and K,  maintaining skin health, and may play a role in balancing mood (3)!  On countless number of research trials (more than 500 and counting) showcasing the efficacy of probiotic supplementation on a number of conditions and ailments, there is no denying that the gut is the gatekeeper to the rest of your body. Therefore, supplementing with a probiotic could be one of the easiest ways to promote optimal health (4).

WHAT ABOUT THE DOSE?

If you have ever looked on the nutrition label of a probiotic you may have noticed the letters “CFU” which stands for colony forming units. CFU count is basically the number of bacterial colonies per serving. Although some might presume that “more is better,” this is not always the case. In general, probiotics should contain at least 1-10 billion CFU’s per serving (5), with lower counts typically found in supplements that contain a specific strain, or just a handful. These types can be used for more targeted support. Mid-range blends between 25-50 billion are better suited for daily maintenance, often containing a blend of different bacterial strains for comprehensive digestive support. High CFU probiotics greater than 80 billion/serving a best for intensive support such as in cases where one is coming off antibiotics or suffering from GI imbalances (6).

WHAT TYPE SHOULD YOU TAKE ?

With so many types of bacteria, you might be wondering which is the best one for you? Scientists categorize probiotics using specific nomenclature: genus, species, subspecies (strain) and sometimes, the strain designation. For example, Bifidobacterium animalis lactis DN-173 010 is from the genus Bifidobacterium, its species is animalis, and its subspecies (strain) is lactis. The strain designation, DN-173 010 helps set this particular bacteria out from the others that fall within the same genus/species/strain and is noteworthy for those looking to obtain specific research and/or proven health benefits associated with said strain (7)

Most of the probiotic supplements in today’s market include a mixture of several different strains from the two main genera (Lactobacillus and Bifidobacterium), as well as beneficial yeasts (ie: saccharomyces) and spore-forming species (bacilli). Since no-two bacteria are alike, different strains can also differ in things such as survivability (some thrive in acidic conditions, where others love more alkaline environments) and mechanisms of action, and so consulting with a healthcare practitioner before making your decision can help you pinpoint which strains will be best for your particular goal or concern (8).

In general, comprehensive blends are best for those looking to optimize overall health and wellness, whereas formulas with more targeted strains (ie: those with strains that have strain-designations and clinical studies showcasing their efficacy) are recommended for more specific concerns such as boosting immunity, balancing mood, fighting off yeast imbalances, etc (9).

Here is a list of our top picks for some of the most common probiotic uses:

JUST GETTING STARTED: Starting off low and slow is best to get your gut acclimated to probiotic supplementation. Therefore, aiming for a good balance of popular beneficial strains and CFU counts between 5-25 billion is recommended. For those looking for an economical but efficacious option, try out Nutrition Now (诺奥) PB-8 which contains eight well-research strains and 14 billion CFU’S per serving. For those looking to step up their CFU “game”, check out the NOW Foods Probiotic 10, which contains 11 billion more bacteria/serving alongside two additional strains.

CHILDREN’S HEALTH: Probiotic supplementation in children has shown some promising insight, everything from relieving gastric upset in infants, supporting cognitive functioning, and reducing risks of infections (10). For picky eaters, try out Olly – Lil’ Ollys Kids’ Multi + Probiotic Yum Berry Punch Gummies which contains both a multivitamin and probiotic. If your kiddo’s are chocolate lovers, we suggest Good Day Chocolate – Probiotic for Kids Chocolate Supplement 1 Billion CFU.

DIGESTIVE REGULARITY: Although people don’t like to discuss it, having proper bowel movements is not only important for keeping your digestive system humming along, but can also make or break ones day. For those dealing with loose, frequent stools, try Life Extension Florassist GI  which contains the well-researched strain Lactobacillus rhamnosus GG. For those on the opposite end of the spectrum, try Garden of Life (生命花园) RAW Probiotics Colon Care, which contains strains researched for their ability to maintain bowel regularity. Have a mixture of both, alongside gas and bloating? Try out Ancient Nutrition Gut Restore which contains nutrients to help seal the connections between the gut wall, while also offering an array of beneficial strains researched for their ability to relieve symptoms associated with digestive distress.

IMMUNITY: The gut houses more than 70% of the immune system, and so regulating what comes in and out is one way that probiotics help optimize our body’s defense system (11). Lactobacillus acidophilus is one of the most well-researched strains of bacteria on the market, and has been shown to support the mucosal layer lining our GI-tracts which acts as our first line of defense against pathogens. To support your gut integrity, try out LuckyVitamin – Acidophilus Probiotic Complex. Speaking of regulating, spore-forming bacteria are a newer “breed” of probiotics  on the market and have been studied for their ability to not only combat pathogenic bacteria inside the gut, but also help combat against leaky gut and systemic inflammation (12). We love the JustThrive Probiotic for its combination of clinically studied spore-forming bacteria.

GENERAL HEALTH: Taking a blend of the most common Lactobacillus and Bifidobacterium strains of bacteria has been shown to improve overall digestive and immune health in adults, in addition to reducing levels of inflammation associated with chronic conditions (13). Since many probiotic blends include some of the more popular strains in this category, blends containing them are great for supporting general health and wellness. Our go-to pick for adults is the Garden of Life (生命花园) – Dr. Formulated Probiotics Once Daily 50 Billion CFU probiotic as it comes in both male and female specific formulas with targeted strains shown to improve urinary, prostate, and/or vaginal health, in addition to prebiotic phytonutrients that promote the proliferation of probiotics already housed in your gut.

MOOD SUPPORT: Your gut is quite a far distance from your brain, but did you know they have a direct impact on each other? Through a large nerve that spans from your groin to your brain stem (the vagus nerve) communications are sent back and forth and the bacteria in your gut produce bi-products called short chain fatty acids which not only help nourish the gut wall, but also help bolster brain functionality (14). Additionally, specific strains have been studied for their anti-anxiety effects, and have even been shown to balance oxidative stress in the brain which could lead to inflammation (15).

WEIGHT BALANCE: Both human and animal studies have shown that the types of bacteria that pay homage to your GI tract can affect the amount of calories and fat you absorb from the food you consume and can also affect hunger/satiety signals (16)! Solaray’s Microbiome Weight Formula contains probiotic strains shown to promote a healthier appetite, balanced blood sugar levels, and sustained energy.

TIMING & FREQUENCY:

When to take probiotics is a common question and there are an array of different answers on the internet. After digging into the research (17), probiotic timing will depend on which strains you are taking. For supplements inclusive of Lactobacillus and Bifidobacteria (most common probiotics on the market), it is recommended one takes them at least 30 minutes before a meal, optimally up to an hour. This is because the onslaught of stomach acid that comes with food consumption can affect the bacteria’s viability. On the other hand, single-strain supplements containing Saccharomyces boulardii can be taken with or without food. Additional research has shown that if one does take probiotics with a meal, foods higher in fat can improve bacterial survival compared to low/no-fat foods/beverages.

Frequency/duration of use can be dependent and influenced by a number of factors, including microbial strain, formula, health condition, and dose. Some people, especially those dealing with acute digestive distress, may experience benefits between 1-3 days (18). Those with digestive discomfort such as bloating, gas, etc, might not see any noticeable benefit for 3-4 weeks (19), and others looking for support with food intolerances might not see any benefits for 6+ months (20). The key with probiotic supplementation is to maintain consistency, as the strains of bacteria in probiotics are transient and do not “stick around” for long since they do not actually colonize the gut.

CONCLUSION:

Research suggests that probiotic supplementation may benefit various aspects of human health. Choosing a probiotic is more than just selecting a brand you like, and instead, taking some time to research and review your options is recommended. Blends inclusive of specific strains and lower CFU counts are generally better for targeted support, whereas multi-strain and higher CFU probiotics are better for general health. Timing will vary depending on the type of bacteria used, but most probiotics are best taken before meals. To maintain optimal results, consistent daily use of probiotics is suggested since probiotic bacteria are non-colonizing and transient in nature. If you are considering taking a probiotic, it is always best to consult with a healthcare practitioner to discuss any concerns and/or potential contraindications.

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