MYTH 1: ALL PROBIOTIC BRANDS AND/OR PRODUCTS WILL HAVE SIMILAR EFFECTS. IT DOESN’T MATTER WHICH ONE I CHOOSE.
Many people assume that any probiotic supplement will be beneficial and that they all pretty much ‘work the same way’. Well, the truth is that probiotics are not all created equally, for multiple reasons. We will be covering exactly what to look for in a probiotic supplement in another article, as well as very common red flags to watch out for.
For now, just know that choosing a high quality probiotic supplement involves far more than looking at the number of CFUs listed.
Truth: Probiotic supplements differ greatly in quality, potency, and bio-availability.
MYTH 2: PROBIOTICS SHOULD BE TAKEN ON AN EMPTY STOMACH.
When probiotics are taken on an empty stomach, they are destroyed by stomach acid before making it to the small intestine. Research has clearly shown that probiotics have a greater survival rate when consumed with meals. This is important because if they don’t survive before reaching the intestines, they won’t be doing any good.
Truth: Probiotics should be taken with meals, preferably the largest meal of the day.
MYTH 3: IF TAKING ANTIBIOTICS, IT IS BEST TO WAIT UNTIL AFTER THE ROUND OF ANTIBIOTICS IS OVER TO TAKE PROBIOTICS.
Have you heard that you shouldn’t take probiotics if you’re taking antibiotics, because the antibiotics would just kill all of the probiotics?
Research has shown that taking (the right) probiotics along with antibiotics not only reduces the negative side effects associated with antibiotics, but also reduces the damage to gut microbiome that antibiotics cause.
Truth: Probiotics should be taken while on antibiotics, just be sure to separate the doses by 4-5 hours. Note that probiotics should be taken for at least 6 weeks after antibiotic treatment, ideally longer (as the damage to microflora from antibiotics can last 18 months-4 years).
MYTH 4: TAKING ONE ROUND OF PROBIOTICS IS ENOUGH TO PERMANENTLY “REPOPULATE” THE GUT.
Another common myth is that if we take one round of probiotic supplements, that is enough to permanently repopulate the microbiome with beneficial bacteria and we don’t have to take them in the future.
That’s kind of like saying that one day of exercise will reverse a year of a sedentary lifestyle.
Truth: Probiotic supplements do not permanently “repopulate” the microbiome. They do help to restore and protect the microflora in our gut.
MYTH 5: PROBIOTIC SUPPLEMENTS ARE ALWAYS MORE EFFECTIVE THAN PROBIOTIC-RICH FOODS.
This one may be the most surprising because it seems logical at first to assume that probiotics in supplement form would be superior to probiotics found in foods (like fermented foods, yogurt, kefir, kimchi, etc). We assume that supplements must contain better strains of probiotic bacteria and that our bodies must be able to receive more benefit from supplements than probiotic-foods.
However, this isn’t the case. Fermented foods are excellent sources of beneficial, probiotic bacteria that promotes a healthy gut! Studies have actually shown that probiotic-rich foods are more effective and beneficial than probiotic supplements in some cases.
I am not saying that probiotic supplements are ineffective by any means! They do offer many benefits, but be sure not to fall for the myth that probiotic supplements are always better than getting your probiotics from food sources. What comes into play here is that, for example yogurt, many people have have a sensitivity or intolerance to the lactose found in dairy. In this case, a probiotic supplement may be better suited for the individual.
Truth: Consuming probiotic-rich foods is a powerful way to improve gut health and is a critical aspect of a healthful diet. If you’re currently not consuming any fermented foods, I encourage you to start (slowly).