Best Time to Take a Probiotic

Probiotics are the friendly bacteria that naturally live in our gut but can also be found in certain foods such as probiotic yogurt, kefir, and kimchi, and supplement form. (Source)

Having a gut with more of these friendly bacteria is linked with better overall health, which is why we’re encouraged to include probiotics in our diet. (Source)

Consuming probiotics is a great way to increase the number of these beneficial bacteria in our gut.

Does timing matter?

So, you’ve decided to start including probiotics in your diet – great! Now you may find yourself dwelling on a concern commonly encountered by people taking a new probiotic.

Timing.

What is the best time of day to take probiotics? Should probiotics be taken on empty stomach? Can I take my probiotics with food?

The most important thing when it comes to taking probiotics is that you’re taking them every day. Finding a time that is convenient and allows you to incorporate them in to your daily routine is key.

However, consuming your probiotics at certain times of the day may increase their effectiveness.

Probiotics naturally live in the small and large intestines, where they work their magic. So for a probiotic to be effective, it must reach our intestines intact.

This is not an easy feat.

To get there, they must make their way through the highly acidic environment of our stomach. This acidic environment, created by the stomach to kill any unwanted viruses or bacteria, can also affect friendly bacteria.

Stomach acid poses a big threat to probiotics. It can reduce the efficacy of the probiotic bacteria or kill them off completely.

The goal is to get our probiotics to our intestine as quickly and safely as possible. This is where timing comes in.

When is the best time to take probiotics?

Levels of stomach acidity vary depending on our behavior throughout the day. Acid levels are at their lowest when the stomach is empty.

When acid levels are low, consuming probiotics on an empty stomach gives the bacteria a better chance to get to their desired location unharmed and impart their benefits.

Acid levels in the stomach are often at their lowest first thing in the morning before any food has been consumed.

Taking your probiotics when you first wake up, about 30 minutes before your first meal, is a good option and can be an easy way to incorporate the habit into your morning routine.

If you eat early in the evening, bedtime can also be a good time to take a probiotic.

Waiting 2-3 hours after your last meal before taking your probiotic means your stomach acid should be low enough not to sabotage the bacteria’s journey to the intestines.

Taking probiotics at night may be a preferable option for those who experience some side effects, such as mild bloating and flatulence.

Should probiotics be taken with or without food

You might have noticed that some supplement manufacturers recommend taking probiotic supplements on an empty stomach, while others recommend taking them with a meal.

This comes down to the type, or strain, of bacteria in the supplement. Some bacterial strains can withstand a lower pH level than others and are better able to survive the acidic environment of the stomach so timing is less important.

Research suggests that Saccharomyces boulardii can survive with or without a meal, whereas Lactobacillus and Bifidobacterium strains are best taken 30 minutes before a meal. (Source)

Always follow the instructions provided by the manufacturers of the specific supplements you are taking.

Consistency is key

However, as mentioned, consistently taking your probiotic each day is more important than the time of day that you take it.

Ensuring you consume your probiotic daily is key to its success.

This is because probiotics don’t stay in our bodies for very long before being pooped out (you may even find yourself pooping more regularly with probiotics) and any benefits they provide only happen as they pass through.

For probiotics to be effective, they need to be working in your gut every day.

Once you’re taking your probiotic daily, timing around meals is less important. You’re likely to reap the benefits regardless.

A 2017 study investigating the timing of probiotic supplementation found that probiotic supplements led to beneficial changes in the gut microbiota regardless of whether they were taken on an empty stomach or with a meal. (Source)

If you’ve made the decision to include probiotics in your diet, you’re already headed in the right direction.

While there is research to support taking probiotics on an empty stomach either 30 mins before a meal, preferably breakfast, or 2-3 hours after a meal, preferably before bed, there is no definitive data in relation to timing, so focusing on getting them in daily at a time that suits you and following the instructions of use provided is most important.

Tips to maximize the health benefits of probiotics

It’s not just timing that contributes to the efficacy of probiotics, other factors can come into play too.

Here are some tips to maximize the health benefits of your probiotics:

• Be consistent
  
  The most important factor in the efficacy of probiotics is that you’re taking them daily. This ensures they are present in the gut regularly enough to provide benefits.

  Find the most convenient way to take your probiotics and incorporate this in to your daily routine.

• Don’t scrimp on quality
  
  There are tons of probiotic products on the market and not all of them are created equal.

  As with anything, ensure the probiotics you’re taking, whether food or supplements are of good quality.

  High-quality products are formulated with acid resistance and survivability front of mind, making them more effective.

  Some probiotic products even have the added benefit of having prebiotics included or additional vitamins and minerals as part of a greens supplement, allowing you to kill two birds with the one stone.

• Choose the probiotic that’s right for you
  
  Probiotics don’t just vary in quality, different probiotic products contain different strains of probiotic bacteria that work for different purposes. Each strain carries out a certain function and has certain effects.

  Make sure to choose a product that contains the combination of strains best suited for your particular health concern. For example some products are more suited to the male microbiota.

  Deciding on a probiotic product can be overwhelming. Consult your healthcare practitioner for more advice on the best product for your specific concern if you’re unsure.

• Take the right amount
  
  Probiotic strength is measured in colony forming units (CFUs) which refers to the amount of colonies of bacteria in the product.

  Probiotics are needed in large doses to work effectively, with one billion CFU as a general recommendation, but more does not always mean merrier.

  The optimal number of CFUs depends on the condition you would like to treat. Your health practitioner can help you figure out the CFU that best suits you.

• Be patient
  
  Probiotics don’t yield results overnight, they need time to take effect.

  It may take a month or longer to see the benefits of a probiotic so don’t lose faith if you’re not noticing any differences right away, continue to take them consistently.

• Store them correctly
  
  Due to different products containing different strains of bacteria, storage instructions can vary.

  Some bacteria require cooler temperatures for greatest efficacy and are best kept refrigerated, while others are happy to be kept at room temperature.

  Follow the storage instructions provided by the manufacturer of your specific product.

• Have them with milk
  
  Taking probiotics alongside food or drinks that are acidic or hot in temperature is not recommended as it may affect the ability of your probiotic to make it to your gut. Their journey is hard enough as is, we don’t want to make it any harder.

  Research suggests that taking probiotic products with one percent milk or oatmeal increases the survival rate of the bacteria. (Source)

How to know if a probiotic is working

You’ve been taking your probiotic consistently and following the instructions to maximize effectiveness, but you’re still unsure if it’s working.

Unfortunately, there’s no magic sign to let you know your probiotics are doing their job. Generally when the health concern or symptom that led you to probiotics in the first place improves or resolves, it’s a safe bet they’re working away.

Some other signs to look out for that indicate your probiotic is working:

• Better digestion
  
  Probiotics contribute to balancing the bacteria in our gut. When our gut bacteria is in balance, our digestion improves, and symptoms such as bloating, gas and stomach aches are reduced.
• Regular bowel movements
  
  When our digestion improves so too does the regularity of our bowel movements. This is why probiotics are sometimes associated with making us poop.
• Better energy levels and immunity
  
  Our gut plays a critical role in absorbing nutrients from our food.

  An imbalanced gut microbiome can result in an inflamed gut lining, which affects the gut’s ability to properly absorb the nutrients that give us energy and support our immune system.

  Taking a probiotic supplement contributes to balancing the gut bacteria which in turn reduces inflammation in the gut and improves nutrient absorption, leading to higher energy levels and a better immune response.

• Better mood
  
  Our brain and our gut are in constant communication through a system of chemical messaging. The gut has even been referred to as our ‘second brain’.

  Some of the neurotransmitters, or chemical messengers, that work in our brain are produced in our gut. These include serotonin, aka the happiness hormone, and other chemicals that have been seen to work against anxiety and depression. (Source)

  An imbalance in gut bacteria and inflammation can affect the production of these chemicals, which can affect our mood. Probiotics work to correct any imbalance in gut bacteria, contributing to a balance in brain chemicals and improvement in mood.

Contact your healthcare practitioner if you’ve been taking your probiotic product for a couple of months and don’t feel like it’s working for you. They might be able to suggest an option that is more suited to your needs.