If you aren’t already incorporating probiotics into your daily diet, there’s a good chance you’ve started to notice some unpleasant side effects related to your gut and digestive health. From frequent bouts of indigestion to uncomfortable bloating and gas, these common complaints can often be traced back to an unbalanced microbiome in your gut - something almost everyone will have to deal with at one point or another. But solving this recurring issue doesn’t have to be a complicated process, and thanks to the fact that probiotics are now widely available both online and in stores, you can easily take control of your health by restoring balance to your body. However, finding that perfect probiotic isn’t always as simple as you might hope, and with so many unique strains and versions available, it can feel a bit overwhelming as you browse the shelves for the first time. Thankfully, this buying guide is here to make your next shopping trip a stress-free experience, and if you’re considering purchasing a probiotic, but aren’t sure where to begin, then this is the right place for starting your journey. 

What are Probiotics?

While it may sound gross if you think about it for too long, the reality is that your digestive system is powered by a complex community of different bacteria and other microorganisms, which spend their days helping you to break down food, absorb nutrients, and maintain your overall health. Frequently referred to as “good” bacteria, these necessary companions are essential for keeping your gut happy and “bad” bacteria in check, and they can naturally be found in common foods such as yogurt, kefir, and other fermented products. Unfortunately, the amount of “good” bacteria can vary from day to day, and when their numbers start to dwindle, you may find yourself spending more time in the bathroom, or curled up in bed with a bout of indigestion. Incredibly unpleasant, and an easy way to ruin a fun day, these uncomfortable side effects are a strong indication that you need to replenish your gut microbiome - something that can easily be accomplished with a probiotic. 

By packing billions of healthy bacteria into a single, easy-to-swallow capsule, probiotics empower your “good” bacteria to thrive while also keeping those less-than-desirable microorganisms in check, and the result is a happy, well-balanced environment inside your body. However, not all probiotics are the same, and when shopping for a convenient additive to your diet, it’s important that you first start by exploring the various strains that are available to you. From Lactobacillus and Bifidobacterium to Boulardii and beyond, each strain offers unique benefits for your digestive and overall health, and some of the common ones you’re likely to encounter will include:

Understanding Potency

Once you’ve identified the strain of probiotic you feel is best suited to your needs, the next stage of the shopping process will be selecting the correct potency based on the recommended dosage and your specific health goals. Unlike other types of supplements and medications, probiotics are rarely broken down based on weight or volume, and instead, each option will highlight the CFU’s, or culture forming units, in order to communicate just how potent that particular version is. Ranging from around 1 billion CFU all the way up to 1 trillion or more per serving, there is significant variation that exists when it comes to potency, and it can be challenging understanding which one you need, and which one might be overkill. Thankfully, many of the most popular brands tend to hover around the 10 to 25 billion CFU mark, which studies have found to be a suitable dosage for the average person. As long as you aren’t noticing too many ever-present symptoms, and you’re simply seeking a daily supplement to help keep everything in check, a probiotic supplement in the range of 10 to 25 billion CFUs will likely provide you with everything you need to stay healthy long-term, and you’ll be able to reap all of the benefits that your new companions offer.

With that said, there may be occasions where a higher CFU is recommended, such as when taking antibiotics, fighting off an active infection, or for those who suffer from on-going conditions such as IBS or Crohn's disease. In these cases, higher CFU counts, typically ranging from 20 billion to 50 billion CFUs per serving, may be necessary to ensure you can actually stay on top of your gut biome and control your “bad” bacteria, and higher dosages are also ideal for random bouts of food poisoning or traveler’s diarrhea. However, if you’re unsure about which dosage is right for you the best thing you can do is speak with a medical professional directly, as they can help you to assess your overall health and settle on the appropriate CFU count for your specific situation. While a higher-than-necessary dosage of probiotics is generally considered safe for most people, it’s always best to find that sweet spot that brings balance to your gut and body, and this is something you can easily achieve in tandem with a healthcare provider's guidance. 

Storage & Expiration

Purchasing a probiotic is only one part of the process, and once you bring that new supplement home with you, it’s important that you are storing it correctly in order to preserve the living microorganisms that are contained within. Depending on the specific strain you select, as well as the brand you ultimately opt for, you may find that your new probiotic can simply be popped into a cupboard, or it may need to be stored in the fridge, especially if it contains sensitive strains that require cooler temperatures to maintain viability. Most high-quality supplements, especially those crafted from delicate strains like certain Lactobacillus or Bifidobacterium species, will require refrigeration to prevent the microorganisms from dying, and ideally this means keeping them between 36-46°F for maximum shelf life. Storing them outside of these temperatures for any duration of time will ultimately lead to the strain dying which will eliminate the intended health benefits, so it’s essential that you read all labels so that you don’t waste your time or your money. 

Alongside the applicable storage instructions, you’ll also want to be aware of any expiration dates, as many probiotics come with a specified shelf life. In general, many of the most popular probiotics will last you for around 2 to 4 years when stored correctly, after which time they will begin to lose their potency as they die off. If at any point you lose track of how long you’ve owned your bottle of probiotics for there is an easy way to check this information, and almost all bottles will have a clear expiration date stamped somewhere on the exterior. Thankfully, consuming expired probiotics is unlikely to cause you any harm, so you don’t need to stress about it if you happen to mix up your dates. However, you will probably find that all of the benefits you had regularly been enjoying simply cease to exist and will start to fade away, indicating that it may now be a good time to purchase a brand new bottle. 

Adding in a Prebiotic

Probiotics are an essential and powerful resource for taking control of your gut health and enjoying a happier digestive system - but they tend to just be one piece of a much larger puzzle. Alongside your daily probiotic, you’ll also want to make sure that you’re eating a complete and balanced diet, and you’ll want to avoid processed foods as much as possible. Likewise, you may also want to consider including a prebiotic into your daily routine, which is a form of non-digestible fiber that acts as a supercharger for all of the living microorganisms inside your probiotic. Fueling your gut bacteria with prebiotics is a great way to help them thrive and multiply, and it can ultimately enhance all of those core benefits that a potent probiotic is able to offer. Some potential prebiotic rich-foods that are commonly available include garlic, asparagus, oats, and onions, but you can also purchase a supplementary prebiotic from many of the same brands that sell probiotics. By combining the two together, this dual approach will enable you to maximize your results and minimize any digestive discomfort you may be experiencing, and you can enjoy a more balanced and resilient gut microbiome that is always working in your favor. 

Bottom Line

No one enjoys struggling with on-going digestive issues, and whether it’s embarrassing bouts of gas that interfere with your daily activities or uncomfortable bloating after meals, learning how to best address these issues can significantly improve your quality of life. Thankfully, tackling an upset stomach and digestive system is something that can be accomplished with the help of a well-rounded probiotic, and if you’re tired of spending hours in the bathroom, or always having to avoid your favorite foods, then this potent supplement might be the right choice for you. Helping to bring greater balance to your gut, and ensuring all of your healthy bacteria are able to thrive, a powerful probiotic can be a game-changer for managing digestive issues more effectively, and it can allow you to feel more comfortable and confident in your day-to-day life. With numerous options available, and a wide range of unique strains to choose from, incorporating a probiotic is now easier than ever before, and you can get started today with a high-quality solution that seamlessly fits your lifestyle, needs, and budget.