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Probiotics: What is it, Benefits, Side Effects, Food & Types

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Probiotics: What are the best accessories for 2022?

Graduated in Medicine. mission: Use the scientific method to find new ways to enhance healthy people’s athletic and intellectual performance.

My audience: Those who want evidence-based supplementation information.

My favourite supplements: are L-theanine and B vitamins.

Probiotics restore the balance of the microbial “flora” of people under stress who follow inadequate diets or abuse antibiotics. However, these supplements are incredibly delicate and require some knowledge to be used successfully.

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Probiotics & Prebiotics [ 50 Billion CFU ] 20x Bacterial Strains (Incl. Acidophilus & Bifidobacterium) + Inulin Per Dose – Added Zinc for Immune Support – 60 Capsules

The Nordic company Aava Labs has created this product, which currently consider one of the best probiotic supplements available. With over 200 positive reviews on Amazon, this item is hypoallergenic, vegan-friendly, and non-GMO.

The capsules of the Mayfair Nutrition company carry within their tens of billions of probiotic microorganisms of recognized effectiveness. The manufacturer promises that taking one pill a day will help restore the intestinal microbiota (“flora”) and improve general health.

After a month of use, most users reported a reduction in abdominal bloating, diarrhoea, and constipation. In addition, the manufacturing company has excellent customer service, which gives buyers money back if they are not satisfied.

The best probiotics in pearls

In general, feedback from buyers of this product is very positive. Although most people purchase this item to improve their bowel movement, an unexpected but much-appreciated effect is the reduction in abdominal bloating and weight loss associated with its consistent use.

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Probiotic Complex 30 Billion CFU – Probiotics and Prebiotics to Support Gastrointestinal Health and Immune System with Live Microorganisms | 11 Quality Strains | two month supply
This company uses a very high concentration of probiotics (25 billion units) in each of its capsules. Each tablet contains up to ten different probiotic bacteria from the Lactobacillus and Bifidobacterium genera, which consider effective in improving digestion, metabolism, and mood.

The terms “bacteria” and “microorganisms” immediately make one think of “disease”. However, microbes are beneficial to our health and are part of the typical “flora” of healthy human beings. Where to store your probiotics? Preferably in the fridge, next to yoghurts and other dairy products.

What is a probiotic?

A probiotic is a type of supplement that contains live microorganisms (bacteria or yeast) with the ability to generate beneficial effects. The most popular bacteria as probiotic supplements belong to the genera (classes of bacteria) Lactobacillus and Bifidobacterium (17, 19).

A common mistake is to confuse these with so-called prebiotic supplements. These are non-living compounds that help or collaborate in forming a suitable environment for the growth of a healthy microbiota. Carbohydrates provide energy to the typical “flora” ( 17 ).

Suitable Strain: Each bacterial species is divided into different “strains” or subtypes (think other members of the same family). It will be essential to choose an active strain with favourable activities.

Probiotics have become popular, with several pharmaceutical laboratories developing novel strains that promise beautiful effects. Unfortunately, these bacteria do not always meet a quality probiotic’s conditions. Research carefully before deciding on a particular product.


Kefir is a high probiotic food.

What benefits do probiotics bring me?

Probiotics offer a wide range of benefits, mainly depending on the strain used in each supplement. Once the microorganisms colonize the “target” area (this can be the mouth, stomach, intestine, and even the female genital tract), they will begin to provide us with the following benefits (1, 2, 4, 6, 7, 16, 21, 22):

1.Lighter and faster digestions

2. decrease in flatulence

3.Improved intestinal transit

4.Reduction of the abdominal circumference

5.Normalization of weight and blood cholesterol levels

6.Reduced incidence of infections

7.Removal of the incidence of allergic processes

8.Symptoms of General improvement in anxiety

9.Increased levels of folic acid, vitamin K, and cyanocobalamin

10.High fertility (in women)

Decreased pain associated with menstruation (in women)If we use a probiotic supplement with numerous bacterial species, we will generally improve our quality of life.And If we want to solve specific problems, choosing a probiotic with specific strains is advisable. For example, articles are geared toward weight loss or increasing defences against infection.

What classes of probióticos exist?

There are several different probiotics, as many as the possible grouping of microorganisms. Knowing well what symptoms you want to treat will help you choose a product that offers you the maximum benefit. Check the table below to select a probiotic according to your needs ( 4, 10, 11, 21, 22, 23, 24, 25, 26 ) :

How should I use my probiotic supplement?

Probiotics have live microorganisms, so we should observe specific procedures to confirm these cells’ vitality.
We’ll be ingesting hundreds of dead or weakened bacteria that can’t help us (16, 19, 27). Though,follow our advice if you want to get the most out of your probiotic:


It can be taken at any time. If you are using a probiotic to improve digestion, it recommends to bring it about half an hour before meals.
How? You can take the supplement with just water or with food. However, please do not take it with acidic foods or hot liquids. Heat and acid can destroy probiotic microorganisms.

How much? Each probiotic has a specific dose, explained on its label. For person

A maximum daily amount of 15 billion colony forming units (CFU) advise for the first time using probiotics.
Medications can present an additional challenge when it comes to probiotic supplementation. If you are taking antibiotics, keep in mind that the bactericidal substance is harmful to probiotic microorganisms. We advise you to allow two hours to elapse between taking your medication and your probiotic.


“Start with a probiotic that contains 10 to 15 billion CFUs and work your way up, as you may experience some bloating as it re-colonizes your gut.”

How should I store my probiotic supplement?

How do prolong the life of these appreciated microorganisms? Experts advise keeping your probiotics at low temperatures. The cold from the fridge (never from the freezer!) will slow the metabolism of bacteria and prolong their shelf life. Heat and exposure to the sun will have the opposite effect.

However, don’t forget the expiration date of this supplement. Although you can afford to be “softer” on the expiration date of inert elements (like minerals or vitamins), probiotics will only be effective as long as they retain their vitality, soon fading. Time after the expiration date.

What are the side effects of probiotics?

The most common side effects of probiotics come from the rapid growth of the microbiota. Abdominal bloating, flatulence and feeling complete may occur in people using the supplements for the first time (28).

These symptoms will gradually disappear with continued use. In rarer cases, probiotics are capable of causing severe infections, and this complication appears unusually in people affected by immune deficiency or with an underdeveloped immune system ( 29 ). If you are a generally healthy person, probiotics are not likely to cause any complications.

What contraindications do probiotics have?

Several studies have evaluated the safety of probiotics over the years. Although the results indicate that these supplements are safe for human consumption, even at high doses, particular caution and prior medical control recommends for people who belong to any of these groups ( 28, 29 ) :

Immunocompromised individ immunosuppression secondary to HIV infection, transplants or genetic alterations, probiotics are not recommended. In this case, the microorganisms could trigger sepsis (a severe disease spread throughout the body).


There are probiotics specially designed to relieve infant diarrhoea. However, isolated cases of sepsis have been described among critically ill neonates. Therefore, it is advised that probiotics in children be closely monitored by a paediatrician ( 30, 31 ).

Pregnant and lactating women:

Although there are articles intended for use by pregnant women, it is generally advisable to consult a doctor or midwife before adding any supplement to the diet of pregnant or lactating women.

People with heart valve implants: Some studies showcase endocarditis (a severe infection that affects the heart) secondary to the colonization of artificial valves by probiotic microorganisms. Caution advise in using these products among persons undergoing cardiac surgery ( 32 ).

Infections secondary to probiotics are rare; however, their repercussions (sepsis, endocarditis, and fungal invasion) are potentially severe. To avoid complications from taking probiotics, see your doctor regularly and choose strains whose effectiveness has been ratified by experts.

How much do probiotic supplements cost?

Probiotics are moderately priced, and most items cost between 15 and 20 euros. The main difference will be the number of capsules, pearls or tablets per container. Some laboratories are more generous and offer up to 180 pills per product, allowing supplementation for several months.

It will be necessary to consider other factors that raise the price of the probiotic. For example, the quality of the packaging and the use of vegetarian capsules will increase the cost of the item. Similarly, manufacturers that use proprietary strains developed in their labs sell their probiotics at a higher price.

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