What Happens to Your Body When You Take a Probiotic Everyday

Prebiotics, probiotics, and gut microbiome: You may have seen these terms trending recently as interest in gut health becomes more popular. Whether you have a digestive disease or not, gut health plays a role in almost all of your body systems including everything from immune function to mental health.

Probiotic supplements are one way to help maintain a healthy gastrointestinal (GI) tract, but are they necessary to incorporate into your daily wellness routine? A registered dietitian explains the health benefits and considerations and determines whether you may want to take this supplement daily.

What Is a Probiotic?

Probiotics are the "good" bacteria in the gut that are thought to maintain digestive health, boost the immune system, lower cholesterol, and improve mental health. They can be eaten in food form from specific sources or taken as a dietary supplement in a capsule.

There are trillions of these bacteria living all throughout the body and an imbalance in your gut microbes can contribute to uncomfortable digestive symptoms or disease. Having the right ratio of these gut bacteria is linked to a number of health benefits.

"Probiotics can be beneficial for people with specific gut-related problems, such as antibiotic-induced diarrhea, inflammatory bowel disease, and constipation," says Jamie Nadeau, RD. "Research suggests that for the generally healthy population, it's probably not necessary to supplement with probiotics. I recommend including real food sources of probiotics like yogurt, kefir, and sauerkraut over spending money on expensive supplements."

Different strains of bacteria are helpful for different conditions. The most common probiotic bacteria are Lactobacillus and Bifidobacteria. Because your gut bacteria are so diverse, eating food sources of probiotics is helpful to ensure you are consuming a wide variety.

When choosing a probiotic supplement, it is essential to choose the correct strain for the condition you are looking to help. Be sure to consult a healthcare provider and a registered dietitian for guidance on which probiotic is specific to your needs.

Benefits of Taking a Probiotic

Research shows that probiotics and a healthy gut microbiome help prevent type 2 diabetes, heart disease, Alzheimer's disease, and depression. They also play a role in important functions such as synthesizing vitamins and stimulating your immune system. Here's more on these benefits.

Help Balance Gut Bacteria

Establishing and maintaining the right balance of bacteria in the gut is essential. Dysbiosis is a term that refers to an imbalance in the gut bacteria, says Kaytee Hadley, MS, RDN, IFMCP, CPT, functional medicine dietitian, gut health expert, and founder of Holistic Health and Wellness of Richmond, Virginia.

"An imbalance in the gut bacteria can happen after taking antibiotics, eating the same foods every day with little diversity, not getting enough sleep, having too much stress, or a variety of other lifestyle factors," she says. Taking a probiotic supplement is thought to restore the natural balance of bacteria in the gut when an imbalance has occurred.

Prevent and Treat Diarrhea

Taking antibiotics can upset the balance between "good" and "bad" bacteria in the gut sometimes resulting in diarrhea. Studies suggest that taking a probiotic while taking an antibiotic can help prevent antibiotic-induced diarrhea.

Additionally, studies suggest that taking specific strains of probiotics reduces the duration of diarrhea. C. difficile is a bacteria that causes diarrhea and colitis. One study showed that taking a probiotic decreased C. difficile infection by 60%. When looking for a probiotic for diarrhea prevention or treatment, choose strains Lactobacillus rhamnosus, Lactobacillus casei, and Saccharomyces boulardii.

May Help Lower Cholesterol

Beyond gastrointestinal benefits, probiotics have an impact on heart health as well. Research shows that probiotics can help lower the LDL or "bad" cholesterol. Bile, a naturally occurring fluid in the gut, binds to cholesterol for excretion.

Probiotics help to break down bile, which prevents it from being reabsorbed in the gut and therefore lowers cholesterol in the blood. Research also shows that taking a probiotic can have a mild blood pressure-lowering effect when the supplement is taken consistently for longer than 1.5 months.

May Boost the Immune System

Taking a daily probiotic may help boost your immune system and protect against infections, says Nadeau. "The gut is responsible for housing 70% to 80% of the body's immune cells, so keeping it healthy is of the utmost importance."

Probiotics also are shown to increase the activity of macrophages and natural killer cells, modulate the secretion of immunoglobulins or cytokines, and enhance the gut epithelial barrier. This relationship suggests that taking a specific probiotic may be a powerful tool in helping to establish gut homeostasis and promote gut health.

One study also suggests that taking a probiotic can help prevent allergies and decrease the associated inflammatory response that occurs in an allergic reaction. More research is needed to better establish the link between probiotics and immune health.

May Benefit Mental Health Conditions

Have you ever heard that the gut is the second brain? A number of studies show connections between gut health, mood, and mental health. One review found that individuals who took Bifidobacterium and Lactobacillus strains for one to two months improved anxiety, depression, obsessive-compulsive disorder, and memory. However, research shows that benefits can appear as early as four weeks after initiating supplementation.

Risks and Considerations

Probiotics are generally easily tolerated and considered safe for most people. However, some people do experience side effects when first taking a probiotic.

"In some cases, probiotics can actually worsen GI symptoms or create new symptoms instead of helping," says Nadeau. "Taking a probiotic can cause GI symptoms like bloating, gas, constipation, or diarrhea."

Disrupting your microbiome also can have serious effects on other areas of your body, including mental health, so if you are having a negative reaction, it's likely a good idea to discontinue it and speak with your healthcare provider, Hadley says. Further, probiotics are not a magic fix for an underlying health problem. Talk to a healthcare provider first, especially if you have a physical or mental health concern.

The type of probiotic you choose is also very important to consider. A healthcare provider and a gut health registered dietitian can help you find the right strain of probiotics that aligns with your health needs. "Everyone has a unique makeup of bacteria in their gut and what healthy looks like varies from person to person," Hadley says. "That's why it's so important to understand that probiotics should be selected for each person individually based on their health, history, current symptoms, and goals."

Additionally, because probiotics are not regulated by the Food and Drug Administration (FDA), you will want to make sure you are buying a probiotic that is third-party tested and is labeled with the genus, species, and strain of the research-backed probiotic.

Tailoring Your Probiotic to Your Goal

Before adding a probiotic to your wellness routine, speak with a healthcare provider for guidance on which probiotic is appropriate for you. You want to ensure it is safe and doesn't interact with any medications you are taking.

Also, check the strain of bacteria and any research on its efficacy for treating your specific issue and targeting your symptoms. You also want to ensure you are taking the correct dose and that it will be effective for your specific symptoms. Working with a registered dietitian can further help with providing individualized food and supplement recommendations.

Bottom Line

Probiotics are safe, and in many cases, effective for improving GI symptoms, immune health, and mental health. In rare cases, they can worsen GI symptoms or create new symptoms. Always consult with a healthcare professional before adding a new supplement to your regimen.