The Problem with Probiotic Supplements || Dietitian Reviews

Summary

In this video, registered dietitian Natalie Fox breaks down the science behind probiotic supplements, focusing on their effectiveness and the claims made by companies like Seed probiotics. She explains how probiotics aim to balance gut bacteria, but questions their long-term benefits due to issues like colonization resistance. While probiotics might offer modest improvements for specific digestive concerns, like constipation, the evidence supporting their general health benefits is weak. Natalie emphasizes the importance of a fiber-rich diet and skepticism toward unverified wellness trends, advising people to invest in proven health practices instead of pricey supplements.

Takeaways

• 😀 Probiotic supplements contain beneficial bacteria meant to improve gut health, but their effectiveness is debated.
• 😀 Bacteria from probiotic supplements may not survive in the digestive tract due to colonization resistance, limiting their impact.
• 😀 Prebiotics (specialized fiber) are sometimes included in probiotics to help nourish the beneficial bacteria, but research on their effectiveness in humans is limited.
• 😀 A healthy and diverse gut microbiome is best supported by fiber-rich plant foods, not supplements.
• 😀 Probiotic supplements are not generally effective for everyone, especially for people with no specific health concerns.
• 😀 Seed probiotics is one company that provides some evidence-based support, with clinical trials underway for their product.
• 😀 Seed's claims that their product improves digestion, cardiovascular health, and skin health lack sufficient human studies to support them.
• 😀 Studies on probiotic efficacy are often conducted on specific populations, and generalizing those results to the broader public is misleading.
• 😀 Taking probiotics may benefit those with certain digestive issues, like constipation, but the results are often modest, with improvements of one bowel movement a week on average.
• 😀 Some studies have shown probiotics may help with cardiovascular health and cholesterol, but the results are inconclusive and sometimes based on small sample sizes or dubious publications.
• 😀 The probiotic industry, like other supplement industries, is largely unregulated, so consumers need to be cautious and choose third-party tested products.

Q & A

What are probiotic supplements?

Probiotic supplements are small doses of specific types of bacteria that are typically found in the gut. These beneficial bacteria are believed to support gut health by promoting a beneficial balance of microorganisms in the digestive system.

Do probiotic supplements actually work?

While probiotic supplements have some promising research, the evidence is not yet strong enough to make definitive claims for most individuals. The bacteria in these supplements may not survive long enough in the gut to significantly alter its microbiome or improve overall health.

What is colonization resistance, and why does it affect probiotics?

Colonization resistance refers to the ability of existing bacteria in the gut to prevent new bacterial strains from taking hold. When you take probiotics, the new strains may not compete effectively with the bacteria already in the digestive tract, limiting their potential benefits.

How does diet affect the effectiveness of probiotics?

Diet plays a key role in the effectiveness of probiotics. The bacteria in probiotics need a consistent fuel source, primarily fiber, to thrive in the gut. Without the right dietary support, the probiotic bacteria are unlikely to survive or be effective.

What role do prebiotics play in probiotic supplements?

Prebiotics are specialized fibers included in some probiotic supplements to serve as a fuel source for the probiotic bacteria. The idea is that providing both the probiotics and prebiotics together can help the beneficial bacteria establish themselves in the gut.

Are plant foods better than supplements for improving gut health?

Yes, plant-based foods are a better source of fiber and offer a wider variety of fibers than supplements. These fibers support a healthy and diverse gut microbiome, which is more effective than relying on probiotic supplements alone.

Why are studies on probiotics often based on animals or in vitro research?

Many studies on probiotics are based on animal models or in vitro research because they help scientists understand how probiotics may work. However, human digestion is more complex, so results from animal or lab studies may not translate directly to humans.

What is the problem with citing studies from journals like PLOS ONE?

PLOS ONE is an open-source journal where researchers pay to publish their work. Some papers published in this journal may not undergo rigorous peer review, leading to lower-quality research. This raises concerns about the reliability of studies published there.

How might probiotics benefit individuals with specific health issues?

Probiotics may help people with specific digestive issues, such as chronic constipation, by improving stool frequency. There is also evidence suggesting probiotics can benefit people with IBS or post-antibiotic diarrhea, but the research is still inconclusive and not universally applicable.

Should everyone take probiotics as a part of a wellness regimen?

No, taking probiotics as a general wellness supplement is not supported by strong evidence. Probiotics should only be taken for specific health concerns, and there is little evidence to suggest they offer benefits for healthy individuals.