'I Tried Probiotic Supplements for 30 Days—These Were the Biggest Changes I Noticed'
Gut health is buzzy these days. I've seen all about the purported benefits of maintaining a good gut for digestive, mental and immune health. On TikTok alone, "gut health" videos have more than 24 million views.
While probiotics are present in food, probiotic supplements are a common recommendation from influencers and a favorite target of medical professionals. Medical professionals cite concerns that probiotic dietary supplements can be sold without approval by the Food & Drug Administration (FDA).
Yet, people who take probiotic supplements swear by them. While I generally eat a healthy diet (and consume Greek Yogurt—a good food source of probiotics), I've felt a bit bloated lately and frequently experience indigestion, no matter how much I cut down on salt and spicy foods. I'm also always interested in something that can help with mood improvement. Finally, with RSV, cold, flu and COVID season on the horizon and two germ buckets (little kids) at home, I know too well how vital immune health is.
The National Center for Complementary and Integrative Health's website mentions that probiotics have an "extensive history of apparently safe use, particularly in healthy people. However, few studies have looked at the safety of probiotics in detail, so there’s a lack of solid information on the frequency and severity of side effects."
I'm healthy and wasn't concerned about potential side effects, so I decided to give probiotics a shot to see what the hype was. Before we proceed, I want to stress that I am not a medical professional and encourage you to speak with yours before trying a supplement—probiotic or otherwise.
With that out of the way, here's what I learned after taking probiotic supplements for a month.
Related: This Is the One Thing GI Docs Wish Everyone Knew About Leaky Gut
What Are Probiotics?
As a health and wellness writer, I've spoken with several doctors and registered dietician nutritionists (RDN) about all things food. Still, this assignment inspired me to brush up on the term.
According to the Cleveland Clinic, "Probiotics are a combination of live beneficial bacteria and/or yeasts that naturally live in your body."
Bacteria often has a bad connotation (think infections like strep throat). However, probiotics are considered "good" bacteria and can actually help ward off the bad kind.
Probiotics are part of the "microbiome," another buzzy term that the Cleveland Clinic compares to a "diverse community of organisms, such as a forest." Together, they keep our bodies functioning. Beneficial probiotics exist in our gut, mouth, skin, urinary tract and lungs.
You can also find probiotics in food—including yogurt, kefir, kombucha and pickles.
Are Probiotic Supplements Beneficial?
Probiotics occur naturally in the body and are present in foods. Are supplements helpful? That's what I set out to determine (at least for my own personal health).
However, there's been some research on the matter. For instance, a 2017 study suggested that probiotic supplements could help with diarrhea caused by antibiotics. Research published in 2020 indicated that probiotic supplements could help adults with functional constipation become more consistent and improve stool consistency.
Related: Okay, Let's Get to the Bottom of This—Do Probiotics Make You Poop?
Another 2020 review suggested probiotic use was linked to a lower rate and shorter duration of mild respiratory tract infections, and 2021 research indicates probiotics may help lower a person's risk of COVID-19 when used in conjunction with other treatments. Other research from 2021 indicates probiotic supplements could improve cognitive function.
Still, more research is needed, and the lack of FDA oversight of the dietary supplement industry leaves questions about safety and real efficacy versus good marketing.
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My Experience Taking Probiotics for 30 Days
I scoured through Amazon descriptions and reviews until I landed on a supplement with a 4.5-star rating based on more than 105,000 reviews. That seemed promising. Most reviewers noted it helped their digestive health. Bifidobacteria was one of the strains. Bifidobacteria is considered one of the initial microbes to colonize the GI tract and can help with digestion.
I'm generally pretty regular and eat a fiber-rich diet. I move daily and am on a path to drinking plenty of water. Perhaps I'm eating too much fiber; maybe a probiotic could help. It was worth a shot. I bought the supplement, and it arrived later that day (Thanks, Amazon Prime).
Honestly, I didn't notice much of a difference the first week. Maybe I was a little less bloated, and my heartburn seemed less, but it could've been a placebo effect.
I was on vacation during week two but continued to take a probiotic supplement. Since I was off the grid, my diet was too. I consumed a glass or two of wine nightly—something I don't usually do—and took my sons to an amusement park, where we scarfed down mac 'n cheese, chicken nuggets and lemonade for lunch. I'm not food-shaming, but these aren't things I eat or drink often. When I eat them and do not take a probiotic supplement, I usually experience some GI discomfort and extra heartburn the next day.
The day after the amusement park visit, I realized these symptoms occurred even with the probiotic. It makes sense. Most of what I've read indicates that probiotic supplements do not replace a nutritious diet. I repeated this experiment two weeks later at a ballpark, swapping mac 'n cheese for fries, and had a similar experience.
I will say I felt more relaxed (but I was on vacation). And upon returning to a rather jam-packed email inbox, my stress returned. As time passed, though, I did feel less bloated and crampy on my morning runs, which was a welcome change. Other than that? I honestly didn't feel much different.
Related: Here's What Happens to Your Body if You Drink Beer Every Day
The Verdict
While I didn't find probiotic supplements to be the cure-all Instagram promised they would be, this experiment wasn't without its lessons. Here are my takeaways.
1. Gut health is important
While healthcare providers often pan probiotic supplements, digestive health is important. Research shows poor gut health can lead to food intolerances, autoimmune diseases. cognitive impairment, gas, bloating and more.
2. Probiotics can be helpful
Probiotics are a good form of bacteria found naturally in the body. Consuming probiotic-rich food and drinks like yogurt and kombucha also helps. The jury is still out on supplements.
3. A probiotic supplement is not a substitute for dietary tweaks
Notably, I learned that it's not going to protect my gut from foods that don't sit right with me, like sugary and alcoholic drinks, processed foods and fries.
4. Probiotic supplements are not a hack for stress
Another challenge I completed this summer, meditating for five minutes daily, had a far more significant effect on my mental health (and I'm still doing it).
I'm going to stop taking probiotics (the lack of FDA oversight has me a bit worried about taking them long-term, especially after seeing so few benefits). However, I am happy that I learned more about gut health, and I will be paying closer attention to the foods I eat in an attempt to ensure I'm getting more probiotics in my diet.
I'll also say this: Sometimes, I think the conversation around probiotic supplements stoops to the idea that "people are just lazy and looking for a quick fix." I think that's rather harsh, and some people may be interested in trying one after other lifestyle tweaks have not worked. They may discuss their issues with a provider and feel ignored.
I hope anyone struggling will look for a registered dietitian and nutritionist who can help them and provide proper guidance, including trying a supplement. And if it works for you, that's great.
