How many probiotic pills should i take?

Probiotics are the buzz right now. Everyone is talking about it, and you have decided to jump on the bandwagon too. But the big question that’s been bugging you: how many probiotics pills should I take?

Don’t fret; we’ve got all your answers right here!

The Importance of Probiotics

Before we tell you how many pills to consume, let’s first understand why they are essential for our body.

Probiotics are live microorganisms that benefit your gut health by boosting good bacteria levels in your digestive tract[1]. Maintaining a healthy balance of intestinal flora can keep up immunity, improve digestion and nutrient absorption[2].

Now let’s take a deep dive into figuring out how many doses will suffice for ensuring ideal gut health.

Type of Diet Vs Amount Of Consumption

The dose depends on several parameters related to diet habits and daily routine:

Daily Meal Plan

If you’re including fermented products like yogurt, Kimchi or Kefir in every meal plan dairy intake could provide the required level essential bacterias needed itself.

Here is an overview indicating if dietary recommendations are met alongside its sufficient dose requirements:

Sufficient Dose
Milk 270 mL
Kefir 125 mL
French cheese 30g
Yogurt with Lactobacillus bulgaricus Strain per serving 100 g

However ,if lactose-containing foods don’t agree well with stomachs then supplements might be fitting options catering growing needs optimally.

Daily Routine

Lifestyle factors also play an integral part in deciding dosages.Users who do not get enough sleep (less than six hours) may require slightly more dosage compared to those getting quality sleep during nighttime.The same applies to those who consume alcohol which disturbs the bacterial balance on gut, strong enough that the amount of supplements consumed can be doubled compared to an average/user with healthy lifestyles.

Finding Balance

Now let’s focus on finding a proper balance as different products and requirements will hold unique levels for beneficial bacteria in them.

With most over-the-counter probiotic pills containing approximately 1-10 billion live cultures it is important first to distinguish what dosage best suits our needs:

Individuals consuming diets high in protein,fat & carbohydrate diets or suffering from gastrointestinal illnesses require higher doses than others.

Daily Routines Benefits Doses For Optimisation Of Effects
General Health Care Maintain regularity More than 1 billion CFUs
Mild digestive disorders Improved bowel movements / Occasional bloating 3–5 billion CFUs
Moderate Digestive Disorders Supporting occasional Diarrhea / Indigestion 6–10 billion CFUs (considerable increase due to increasing complexity)

Note: CFU stands for Colony Forming Units; used by manufacturers defining potential life cells present inside.

While you are looking at your nutrition intake and routines deciding dosage make sure, you get into these few tips:

  • Start low dose(between<->billion cfus): As starting low counts causes no side effects even when combined with antibiotics .
  • Increase slowly over time : Increasing gradually helps stabilizing user stomaches , requires users initially a week or so if patient there should be visible changes.
  • Consider digestion habits during morning and night times: Depending on each individual path taken(daily lives lead) they might live more suited taking midday snacks/if correctly prescribed.

Wrap Up

So now (ta da!), you know all about probiotics and how many pills to consume. Remember, supplements should not replace a healthy diet but can be an added bonus towards optimal gut health[3].

Just keep in mind to maintain balance while choosing between over-the-counter doses as everyone’s microbiome (a collection of microorganisms living in harmony inside out body) is unique.

Not sure what your gut needs? Don’t hesitate to contact your doctor or nutritionist!

References

  1. Hill C, Guarner F, Reid G et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term ‘probiotic’. Nat Rev Gastroenterol Hepatol 2014;11(8):506-14.
  2. Gibson GR, Hutkins R, Sanders ME et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definitionand scope of pre-biotics.Nature ReviewsGastroenterology &Hepatology 2020;17(12):757-71
    3.Versalovic J.The human microbiome:horticulturistofthe21stcentury.LaboratoryMedicine2007;38(Suppl6):12–15

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