Your gut does so much more than digest food — it’s the command center for your health. When your gut isn’t happy, your immune system, digestion and even mood can take a hit. Don’t get enough probiotics in your diet? The best probiotic supplement may be the secret weapon your gut’s been craving. These microorganisms come packed with benefits, and with more than 5% of adults turning to probiotics in recent years, it’s clear that gut health is at the top of many people’s minds.
Probiotics are live microorganisms best known for their role in gut health. While bacteria are the primary source of probiotics, certain types of yeasts are also included under this term. Although further research is needed, probiotics have been shown to offer a variety of health benefits. These include supporting gut health by addressing issues like constipation and diarrhea, boosting immune health and supporting weight management. They may even help protect against certain chronic conditions like heart disease.
Probiotics naturally occur in fermented foods like yogurt, kefir, miso paste, kimchi and sauerkraut. However, if you don’t like the taste of these foods or don’t eat them regularly, a probiotic supplement could be a convenient alternative.
Registered dietitians agree that probiotic supplements are beneficial for certain individuals. Alyssa Smolen, a community and media dietitian, recommends them for clients who “have been on a heavy course of antibiotics, don’t consume a ton of probiotic-rich foods or are having digestive issues.” Similarly, Vicki Koenig, a dietitian at Nutrition-Wise, suggests probiotics for “specific gastrointestinal or liver issues.” She also highlights research linking probiotics to potential benefits for diabetes, cholesterol management and GLP-1 hormone secretion, and calls it an exciting area of study.
The tricky part? There’s an overwhelming number of probiotic supplements to choose from. And, because the benefits of probiotics are strain-specific, it’s important to select a product that’s formulated to address your health concerns. We consulted registered dietitians to understand the different types of probiotics and what to look for in a supplement. Using their expert insights, we researched the most popular probiotics on the market and put 13 to the test. Keep reading for our picks of the best probiotics for gut health.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your healthcare provider before adding a dietary supplement to your routine.
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Types of probiotic supplements
Probiotic supplements are available in various forms, strains and strengths. Here are some common types:
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Capsules: A popular choice, and for good reason. Liz McMahon, MPH, an IBS and gut health registered dietitian, primarily recommends capsules, explaining “probiotics may not do much if they can’t make it past your stomach acid, so ensuring that the product is encapsulated is important.” Probiotic capsules can be single- or multi-strain, and some are designed to be taken on an empty stomach.
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Gummies: Favored for their taste and ease of consumption, gummies are a good alternative for people who dislike swallowing pills. However, they may contain added sugars and have lower probiotic counts than other forms.
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Powders: These can be mixed into water, smoothies or other beverages, offering flexibility in consumption. They may also allow for higher doses of probiotics and can be free from certain additives found in other forms.
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Drinks: Probiotic beverages provide hydration along with probiotics. They can be a tasty way to incorporate probiotics into your diet but may require refrigeration and have shorter shelf lives. Additionally, depending on the product, they might not contain a therapeutic dose of probiotics.
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Drops: Often used for infants or individuals who need a precise dosage, probiotic drops can be added to food or taken directly. They are typically free from additives and are easy to administer.
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Synbiotic blends: These combine probiotics with prebiotics — fibers that feed beneficial bacteria. Some synbiotics also include postbiotics, which are bioactive compounds created by probiotics.
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Combination supplements: Some products include probiotics along with vitamins, minerals or other active ingredients, aiming to provide multiple health benefits in a single supplement. While convenient, they can cause excessive nutrient intake if you’re already taking other dietary supplements.
Factors to consider when purchasing probiotic supplements
Before spending your hard-earned cash on a probiotic, you’ll want to consider several factors to ensure you choose a product that’s right for you. Here are key considerations to keep in mind:
Strain diversity and specific strains
The most common probiotics found in supplements are from the groups Lactobacillus and Bifidobacterium. Some supplements also contain S. boulardii, which is a beneficial yeast. Certain strains of probiotics have specific benefits. For example, L. rhamnosus GG and S.boulardii may help reduce the risk of antibiotic-associated diarrhea.
For general gut health, “I look for Lactobacillus, Bifidobacterium and S. boulardii in supplements,” says McMahon. While multi-strain probiotic supplements may offer a wider range of health benefits, single-strain products can be a better option, depending on the strain and your health needs. When recommending products to clients, McMahon says that it ultimately depends on the “strain, dose and CFU amount for a particular condition.”
Colony Forming Units (CFU)
The most common measurement for probiotics is colony forming units (CFU). This measurement indicates the number of viable cells in a probiotic supplement. Common doses are between 1 to 10 billion CFU, but higher doses don’t necessarily mean greater health benefits.
Shelf stability or storage requirements
When selecting a probiotic supplement, it’s essential to consider its storage requirements. Some probiotics are shelf-stable and can be stored at room temperature, while others require refrigeration. If a supplement that needs refrigeration is left out, the live beneficial bacteria may lose viability, reducing the product’s effectiveness.
Third-party testing
When shopping for dietary supplements, it’s best to choose products that are third-party tested to ensure they contain the types and amounts of ingredients listed on the label. Examples of reputable third-party organizations include U.S. Pharmacopeia (USP) and the National Sanitation Foundation (NSF).
Prebiotic inclusion
Prebiotics are fibers that get broken down and fermented by gut bacteria, resulting in byproducts that are essential for your health. Because of how they work together to support gut health, supplements that contain both probiotics and prebiotics are often referred to as synbiotics.
Should you opt for a synbiotic over a prebiotic? It depends. According to McMahon, “Some prebiotics contribute to GI issues like gas and bloating, so I prefer to dose them separately.” Koening, on the other hand, says that she’s found synbiotics helpful for some of her clients. “There is research showing some prebiotics, which are fibers that feed gut bacteria, can help with digestive function and can reduce cravings. I’ve been recommending these to my clients,” she says. She further explains that early research shows that prebiotics and probiotics together “[might] increase our natural production of GLP-1 hormone. I predict it will be the next big area of supplements!”
Allergen info
If you have food allergies or intolerances, read supplement labels carefully and consider purchasing a supplement that’s manufactured in an allergen-free facility.
Value
Probiotic supplements range in price, from cheaper drugstore options to pricier brands available only online or through a subscription. New to probiotics? A less expensive product might be the best way to go. According to Smolen, “If an individual is just starting out taking a probiotic, I would recommend a drugstore brand. This is to evaluate if a probiotic would be beneficial to add to their supplement routine.” McMahon agrees with trying drugstore brands, saying, “I recommend Florastor, Align and Culturelle all the time. They have the strains I’m looking for, you can find them anywhere, they’re cost-effective and well-studied.” However, she sometimes recommends the more expensive brands, like Seed or VSL#3, “for their robust research, but not everyone can afford to do that monthly,” she says.
How we chose the best probiotic supplements
To select the best dietary probiotic supplements, we first consulted three registered dietitians specializing in digestive and gut health to understand the factors they consider when recommending probiotics to their clients. Using their guidance and my expertise as a registered dietitian, I reviewed the most popular brands on the market and narrowed the testing pool down to 13 supplements. During testing, I assessed each product based on its formulation, storage requirements, ease of use, flavor profiles, side effects and changes in gut health.
FAQs
How long does it take for probiotics to work?
Every body is different. In generally, it can take anywhere between a few days to a few months to notice effects.
How long it can take to see results after taking a probiotic supplement depends on the product you’re taking — including the strains and dose provided — as well as your diet, gut health and reasons for taking a probiotic.
Should I take probiotics with food?
Whether to take probiotics with food varies by product, so it’s best to follow the directions on the supplement label. Some probiotic supplements recommend taking them on an empty stomach, while others encourage taking your daily dose with a meal. Ultimately, what’s most important is to take probiotics consistently.
Are there any side effects of taking probiotics?
For generally healthy adults, probiotic side effects are usually minimal. That said, mild GI side effects are possible, especially during the initial few days of taking a new probiotic. Side effects may include bloating, gas, nausea and diarrhea. For people who have severe illnesses or are immunocompromised, probiotics could have more harmful effects. Always talk with a health care professional before adding any new supplement to your wellness routine.
Do I need to refrigerate my probiotic supplements?
Some probiotics require refrigeration to maintain viability. Read the product label carefully to see if your probiotic needs to be refrigerated, or if it’s okay to store at room temperature.
Can I take probiotics with antibiotics?
Yes, it’s generally safe to take probiotics while you take antibiotics. In fact, some brands of probiotics have studied strains that help minimize GI side effects while taking these medications. Still, if you have any doubts about medication interactions, it’s best to talk with your healthcare provider.
What probiotic is best for constipation?
Look for products containing B. lactis, L. rhamnosus GG or L. casei Shirota, as they have the most research to support their effectiveness. Some research suggests that synbiotics containing one of these probiotics along with inulin, may be most effective for managing chronic constipation.
Other products we tested
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Shaklee Good Gut & Go: This convenient probiotic drink stick contains 10 billion CFU from 3 different probiotic strains. It also includes 3 grams of prebiotic fiber per serving and is easy to use — pour into a glass of water and mix. While I appreciated the convenience of this product, the raspberry flavor wasn’t my favorite.
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Bowmar Nutrition One Daily Probiotics: I appreciated the overall formulation of this once-daily probiotic and found the capsules easy to swallow. However, the product’s lack of quality assurances, like third-party testing, was a major downside.
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Beautycore: Beautycore is a probiotic supplement for women formulated to help improve skin, hair and gut health. The product includes fermented vitamins, like biotin, and four clinically-backed probiotic strains. That said, while researching Beautycore, I couldn’t find research to support its claims for skin health. Its high price point and limited availability also made it hard to justify.
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LTH Multi Pro 30B Probiotic: This probiotic from Lifetime Fitness contains 6 probiotic strains and 30 billion CFU. It’s NSF-certified and easy to use, with only one capsule needed per day. While certainly a good-quality product, I liked the formulations of other products I tried better.
Meet our experts
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Vicki Koenig, MS, RD, CDN, a media registered dietitian at Nutrition-Wise
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
