✔️ Opt for third-party-tested supplements from a reputable brand.“It is important to note that most over-the counter probiotics are not FDA-approved because they have not been studied in clinical trials,” says Dr. Pazwash. That’s why you always want to make sure that you’re purchasing them from a reputable brand. Ideally, you should also opt for supplements that are third-party-tested. “[It’s important] to buy from a reputable company that conducts ongoing clinical research,” says Gans.
✔️ Choose the right strain. There are countless different kinds of probiotic strains out there—and you’ll want to find ones that are “clinically studied for the intended health benefit,” says Mitmesser. The most well-studied strains, according to Dr. Pazwash, are Lactobacillus and Bifidobacterium. “Research has shown that strains of Lactobacillus plantarum, Bifidobacterium infantis, and Lactobacillus acidophilus may be best to decrease bloating,” says Gans.
✔️ Consider the CFU count. Probiotics are measured in CFUs, or colony forming units, which represent the number of live bacteria per dose. A higher number does not necessarily mean better results, but it may be more effective for certain conditions. Gans says it’s ideal to opt for a minimum of 25 billion for general gut health, and a minimum of 100 billion for IBS patients or patients seeing a gastroenterologist.
✔️ Check for other ingredients, like prebiotics. Some probiotic supplements also contain prebiotics, which promotes the growth of “good” gut microbes and may enhance the effectiveness of probiotics. Additionally, if you have certain dietary restrictions or health conditions, you should always check the label to verify that the probiotic is free of gluten, lactose, allergens, or any other potentially unwanted ingredients.
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