What are probiotics? What are their benefits?
Probiotics are beneficial bacteria that contribute to human health. They are primarily composed of lactobacilli or mycobacteria, families of bacteria that ferment lactose.
Dr. Kang Hongming, a family physician at Shu-Tian Clinic, explains that humans have a long history of contact with probiotics. Traditionally, humans have used and consumed yogurt, making probiotics an integral part of their lives. A century or two ago, people began to understand microorganisms and further explored the different strains of bacteria in yogurt to determine which were beneficial to the human body.
Traditionally, probiotics, which focus on gastrointestinal health, are associated with the idea that good and bad bacteria compete for space in the gut. Therefore, increasing the number of probiotics reduces the number of pathogenic bacteria, and maintaining a balance in the gut microbiota is essential for good health.
What are the benefits of probiotics? Probiotics can regulate the following issues:
- Relieve diarrhea
- Reduce bloating
- Improve constipation
- Regulate allergies
- Improve mood
- Relax and aid sleep.
Kang Hongming stated that in the past, in rural societies, children grew up in the countryside, playing in the fields, and therefore had fewer allergies because of their diverse environmental exposure. Probiotics were later applied to the gastrointestinal tract, stimulating the immune system and thus having a regulatory effect. Therefore, some probiotics specifically marketed as functional can help improve allergies.
Additionally, some probiotics are marketed as "happy probiotics." Kang Hongming explained that because the brain and gut are interconnected, one theory suggests the gut is the body's second brain, with many neurons distributed in the gastrointestinal tract. If the gastrointestinal tract is stimulated by probiotics, it secretes serotonin, making people feel relaxed and happy. Another theory suggests that through the use of probiotics in the gastrointestinal tract, it helps increase mood-enhancing neurotransmitters, thus potentially aiding in the management of depression.
Kang Hongming emphasized that probiotics are food, and their function is to assist in improvement, not to treat. For example, some probiotics claim to help with sleep, and they may be able to assist, but there are many aspects to consider when it comes to poor sleep, and it cannot be solved simply by consuming probiotics.
When to take probiotics? How many times a day?
Dr. Chen Wen-chao, a gastroenterologist at Taipei Medical University Hospital, suggests taking them 30 minutes before meals or with meals to neutralize stomach acid and aid in probiotic absorption.
Dr. Kang Hong-ming points out that the frequency of probiotic intake depends on the bacterial count. A higher bacterial count and more live bacteria mean once a day is sufficient. It's not about how many times a day, but about the quantity of bacteria ingested. Generally, it's recommended to supplement with 1 billion probiotics per day, and one-tenth to ten times that amount is considered reasonable.
How to take probiotics for maximum effectiveness?
Probiotics should be taken with water, and the water temperature should not exceed 50 degrees Celsius.
Taking them 30 minutes before meals or with meals helps the intestines absorb the probiotics.
Dr. Chen Wenzhao stated that probiotics should be taken with water; water temperatures above 50 degrees Celsius will render them ineffective. Hot water should be avoided as it will kill the bacteria. Furthermore, probiotics are most vulnerable to stomach acid. Therefore, when consuming probiotics, it's crucial to consider how to ensure their survival. The ideal time is 30 minutes before meals to neutralize stomach acid. They can be taken with meals or before eating to aid absorption.
Dr. Kang Hongming further explained that probiotics must be able to resist stomach acid and bile. If they are destroyed by the strong acid of bile after ingestion, they lose their effectiveness. Therefore, major probiotic manufacturers develop their probiotics' acid and alkali tolerance levels to ensure that the strains are not destroyed by stomach acid and bile and can successfully reach the intestines. Consumers are advised to pay special attention when choosing probiotics, and to choose reputable manufacturers that provide better strains.
Kang Hong Ming stated that functional probiotics, also known as personalized probiotics, are now available. Some manufacturers will first conduct pairing tests on individuals. After drawing blood, they will match serum with several strains to see if the test subject's blood reacts more strongly to specific strains, thus achieving a better immune-regulating effect. This pairing method allows for personalized use of probiotics to achieve a more significant adjunctive improvement effect.
Can probiotics be taken with other health supplements?
Can probiotics be taken with enzymes? Doctor's answer: Yes.
Can probiotics be taken with Vitamin C? Doctor's answer: Yes.
Can probiotics be taken with B vitamins? Doctor's answer: Yes.
Kang Hongming states that there are few restrictions on supplementing probiotics with other health supplements. The biggest limitation is whether probiotics can withstand the acidic and choline-rich environment of the gastrointestinal tract. There are few restrictions on supplementing with other health supplements.
What should not be taken with probiotics?
Taking them with spices that can kill bacteria, such as onions, ginger, and garlic.
Taking them with water that is too hot. The water temperature for taking probiotics should not exceed 50 degrees Celsius.
Taking them with medications, such as antibiotics.
Taking them with acidic substances, as probiotics are not acid-resistant and will be destroyed.
Chen Wenzhao reminds consumers that many Taiwanese people use a lot of spices like scallions, ginger, and garlic in their diet. These spices have some antibacterial properties. Therefore, when consuming a lot of scallions, ginger, and garlic, it's best to temporarily avoid taking probiotics to prevent the bacteria from being "accidentally killed."
How long does it take for probiotics to be effective? Do I need to take them every day?
Kang Hongming says that the general recommendation is to supplement with 1 billion probiotics per day, but there's no set limit. Therefore, the recommended intake is based on 1 billion probiotics, and one-tenth to ten times that amount is reasonable. Too little is ineffective, but excessive intake is unnecessary.
Kang Hongming says that he personally believes it's not necessary to take them every day. For some symptoms, taking probiotics may help with faster recovery. Probiotics are not drugs; they are only supplementary products.
Who shouldn't take probiotics? Are there age restrictions?
Chen Wenzhao states that probiotics are food, not medicine, and the general public can take them safely. Kang Hongming reminds everyone that probiotics should not be taken with antibiotics. If you are taking antibiotics for other illnesses, you should wait a while before taking probiotics to avoid the antibiotics killing the bacteria while treating other illnesses.
Additionally, some patients with short bowel syndrome (where the intestines are reduced to half or two-thirds) are not suitable for taking probiotics. Also, it is not suitable for very old patients or those with central venous catheters, but these are rare cases. Chen Wenzhao also reminds everyone that several medications should not be taken with probiotics:
- Parkinson's disease medications
- Sleeping pills
- Antipsychotic medications
Regarding age restrictions, Kang Hongming says that unless there are particularly low immunity groups, the elderly and children can use probiotics at reduced dosages. Many probiotics can also be taken by infants, but the dosage may be lower, and the strains chosen may be milder. There are also probiotics specifically formulated for infants and young children; these products are generally safer to consider.
Frequently Asked Questions about Probiotics
Q: Should I take probiotics in the morning or at night?
Probiotics can be taken in the morning or at night.
Q: Can I take probiotics every day?
Kang Hongming believes that probiotics don't need to be taken every day. For certain symptoms, taking probiotics may help speed up recovery.
Q: Should probiotics be taken before or after meals? Can they be taken on an empty stomach?
Dr. Kang Hongming states that there's no consensus on whether probiotics should be taken before or after meals. They can be taken on an empty stomach. However, Dr. Chen Wenzhao suggests that probiotics are most sensitive to stomach acid, so they can be taken with meals or before meals to aid absorption.
Q: How long after taking medication can I take probiotics?
Dr. Chen Wenzhao says that taking regular medications is generally fine, and probiotics can be taken normally. People don't need to worry too much.
Q: Who should not take probiotics?
Those taking Parkinson's disease medication, sleeping pills, antipsychotics, or antibiotics; patients with short bowel syndrome; patients with central venous catheters.
Q: How long does it take for probiotics to be effective?
Gastrointestinal surgeon Kuo Yen-liang stated that a two-month observation period is recommended. If constipation does not improve after two months of using the same probiotic formula, it indicates that the individual's constitution is not responding well to this strain of bacteria, and switching to another product may be considered.
Q: Can I supplement probiotics through my daily diet?
Chen Wen-chao stated that fermented foods contain probiotics, but those that are too sweet or too salty should be consumed in moderation. For example, yogurt is too sweet and miso is too salty. It is best to consume unsweetened yogurt or cheese as much as possible to better obtain the benefits of the beneficial bacteria in the food.
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