Unfortunately, the beneficial bacteria in probiotic products doesn’t stay in our gut for very long. The hasty little things only hang out in there for 1-3 weeks.
Due to the eruption in research into the gut microbiome in recent years and the purported benefits of probiotics that have risen from this research, probiotic consumption is at an all time high.
In 2022, the global probiotics market was valued at $2.5 billion (USD). (Source)
Why Do People Take Probiotics?
Probiotics are the friendly bacteria and yeast that naturally live in our gut but can also be found in certain foods such as probiotic yogurt, kefir, and kimchi, and in supplement form. (Source)
Within our gut microbiome, which is the name given to the trillions of microorganisms that live in our digestive tract, there are types of bacteria that are beneficial to our health (probiotics) and other types of bacteria that are harmful to our health.
The beneficial bacteria keep our gut working optimally by helping to digest our food properly, absorb nutrients and regulate inflammation.
If we have more harmful bacteria present in our digestive tract than beneficial bacteria this results in an imbalance called dysbiosis.
Dysbiosis can lead to digestive issues such as bloating, constipation, inflammatory bowel diseases (IBD) and has also been linked to diabetes, coeliac disease, arthritis, obesity, and atopic eczema. (Source)
Consuming probiotic products can increase the number of beneficial bacteria in the gut.
Research shows that probiotics may play a role in alleviating traveler’s diarrhea, antibiotic-associated diarrhea, irritable bowel syndrome (IBS), Crohn’s disease and ulcerative colitis. (Source)
There is also research to suggest that probiotics can improve overall gut bacteria, immune system health, bowel movements, and vaginal health. (Source)
How Long Do Probiotics Stay In Your System?
Research suggests that probiotics can remain in your system for anywhere between one and three weeks. (Source)
The length of time probiotics hang around in your gut depends on several factors including:
- The strain of probiotic bacteria in question.
- The dosage taken.
- The frequency with which it’s taken.
- Other medications e.g. antibiotics.
- Diet and lifestyle choices.
While some probiotic species remain in your gut longer than others, for instance, Lactobacillus and Bifidobacterium are two types of bacteria that tend to stay in your body longer than many others, most probiotic strains will have left your system within three weeks of you stopping to take them.
This is because most probiotics are transient in nature, meaning that they pass through the gut doing their job without adhering to the gut wall lining.
This is why taking your probiotics every day is so important – so that your gut has a constant supply.
This also means that any effects you experience while taking the probiotics are also likely to subside when you stop taking them.
Good news for anyone who was experiencing negative effects but not so great for those who were enjoying benefits.
Can I Take Probiotics Long-Term?
The long-term use of probiotics in appropriate doses is generally considered safe once no persistent, negative side effects are experienced.
When first taking probiotics, it is common to experience gas, bloating, or diarrhea as your gut adapts to its new bacterial visitors.
These side effects usually clear up within a few days or weeks of taking the probiotics but if symptoms persist, consult your doctor or pharmacist who may recommend switching to a different probiotic.
There are certain people who need to exercise caution when using probiotic supplements as they may be at risk of infection.
These include those who have:
- A weakened immune system
- A critical illness
- Recently had surgery
However, if you have been taking probiotics and experiencing relief from the symptoms that they were intended for, there is no reason to stop taking them.
Will I Always Have To Take Probiotics?
Depending on the reason you began taking probiotics, you may only need to take them for a short while.
For example, patients taking probiotics for diarrhea or after a course of antibiotics will often only take the probiotics for a couple of weeks, whereas those taking them for relief from other issues such as inflammatory bowel diseases may need to take them for longer.
It depends on how long it takes for the specific probiotics to work and alleviate symptoms.
If you have been experiencing consistent relief from your initial symptoms and you want to reduce your consumption of probiotics or stop completely – you can.
There is always the option to start taking them again if symptoms return.
For some people, completely coming off probiotics once benefits have plateaued is no problem and they continue to feel just as good when they’re off the probiotics as when they’re on them.
Others, however, may notice a re-emergence of symptoms.
Consult your doctor to determine whether stopping taking probiotics is a good choice for you.
Are There Ways To Make Probiotic Supplementation Easier?
If you’re someone who struggles to take your probiotics every day, rest assured you are not alone.
Here’s some ways to make probiotic supplementation easier:
Make it a habit
Take your probiotic at a time that suits you, incorporating it into your daily routine.
Perhaps that means leaving it beside your bed and taking it before you get out of bed in the morning, or keeping it beside your toothbrush and taking it directly after brushing your teeth.
Find what works for you and stick to it.
Don’t give up
Life can get hectic sometimes.
If you’ve forgotten to take your probiotics for a day or two, don’t throw in the towel and stop taking them altogether.
Start taking them again as soon as you remember.
Kill two birds with one stone
Probiotic products come in all shapes and sizes.
Try a probiotic yoghurt, include sauerkraut in your sandwich, or have your probiotics as part of your daily multivitamin.
You’ll get your daily dose without even realizing it!
Supporting Probiotics In Maintaining A Healthy Gut
Probiotics are only one factor in maintaining a balanced gut.
There are other things you can do to support your gut microbiome too, such as regular exercise and eating a diverse range of plant-based foods.
Prebiotics may be particularly helpful.
Prebiotics are foods that feed the good bacteria in the gut and are often found in high-fiber foods as well as prebiotic supplements.
Prebiotics do not add any new bacteria to your gut but rather they serve as food for the growth of beneficial bacteria in your gut, contributing to increased levels of these beneficial bacteria.
Lending a helping hand to your probiotics by making lifestyle choices that support gut health may further alleviate symptoms, impart additional health benefits, and could reduce the likelihood of symptoms re-emerging after probiotic use has ceased.