In a Nutshell: The best time to take a probiotic supplement is with a meal or 30 minutes before, especially a meal containing some fats. This timing ensures higher survival of probiotics through the stomach’s acidic environment.
KEY TAKEAWAYS
- Probiotics are most effective when they reach the intestines, but face challenges in the acidic stomach environment.
- Taking probiotics with a meal, or 30 minutes before, increases their survival rate compared to after a meal.
- Foods with some fat content, like milk or oatmeal, enhance probiotic survival when taken together.
Best Time to Take a Probiotic Supplement
Probiotic supplements have become increasingly popular in recent years, promising to support our gut health and overall well-being.
However, a burning question remains: When is the best time to take a probiotic supplement, especially concerning whether it should be consumed with or without food?
This debate has caused confusion among consumers and even within the industry itself. To shed light on this matter, we turn to the expertise of Richelle Godwin, a Registered Dietitian with 15 years of experience in dietetics.
Understanding the Basics
To make informed decisions about probiotic timing, it’s crucial to grasp how probiotics and our body work together.
Probiotics, often referred to as good bacteria, are most effective when they reach our intestines, where our microbiome, a community of beneficial bacteria, resides. However, probiotics face a perilous journey through our digestive system.
The Gastric Gauntlet
Probiotics encounter several obstacles before reaching their destination. They must navigate the acidic environment of our stomach, where stomach acid plays a dual role—it aids in food digestion but can also harm bacteria, both good and bad.
In addition to acid, probiotics contend with enzymes, bile acids, and stomach churning, all of which can potentially harm them.
Timing Matters
Now, let’s address the critical question: when is the best time to take a probiotic supplement?
Initially, one might assume that taking probiotics on an empty stomach, when stomach acid volume is lowest, would be ideal.
However, the acid present during fasting is exceptionally strong, with a pH level below three, signifying high acidity.
On the other hand, when you eat, while stomach acid volume is higher, the pH is also higher, indicating lower acidity. This suggests that taking probiotics with food might offer more protection.
Insights from Research
A 2011 study conducted in Quebec, Canada, provides valuable insights into probiotic timing.
Researchers constructed a model of the human digestive system, complete with acid, bile fluids, and digestive components, to mimic the actual gastrointestinal tract. They administered probiotics both with and without food to observe the outcomes.
The findings were illuminating. Survival of probiotics was highest when taken with a meal or 30 minutes before a meal.
Conversely, probiotics taken 30 minutes after a meal did not survive in significant numbers. This study suggests that taking probiotics just before or at the start of a meal is likely the best approach.
Factors to Consider
But there’s more to the story. The researchers also explored how different types of food affected probiotic survival.
They found that probiotics fared better when consumed with foods like milk with one percent milk fat and oatmeal, particularly those containing fats. This led them to conclude that probiotic supplements should be taken with foods that contain some fats.
Microencapsulation and Enteric Coating
However, an essential point arises from the study: the probiotics used were not microencapsulated or enteric-coated, protective measures that shield capsules from gastric acid.
If your probiotic supplement employs microencapsulation or enteric coating, timing becomes less critical. These protective barriers ensure that the probiotics remain unharmed by stomach acid, allowing for greater flexibility in when you take them.
Choosing the Right Probiotic Supplement
In conclusion, the best time to take a probiotic supplement depends on whether it employs protective measures like microencapsulation or enteric coating. If your probiotics are protected, you have more freedom in when you take them.
However, if your supplement lacks these safeguards, it’s advisable to consume it just before or at the beginning of a meal, especially one containing some fats.
Finding the right probiotic supplement can be challenging, but it’s essential for your digestive health.
Consider factors like the strain of probiotics, protective measures, and your specific health goals when making your choice. Ultimately, a well-informed decision will help you harness the benefits of probiotics for a healthier gut.
