Have you recently been advised to take probiotics by a healthcare professional or do you have questions about how best to select one?

Because probiotics are considered dietary supplements and available over the counter in most countries, drug regulatory agencies provide limited clinical guidance on product selection. Fortunately, there are several things that clinicians and patients can keep in mind when choosing probiotics.

1. Choose a Multi-Strain Product

Many probiotics contain more than one strain of bacteria. These are known as multi-strain probiotics (MSP). Scientists typically name bacteria by their genus, species, and strain. For example, Bifidobacterium longum W11 is a particular strain of bacteria with probiotic potential.

While a MSP may be better than a single-strain product in some cases, it is important to choose a supplement with research-backed strains that are tailored to specific health conditions. You can find out more about this over at our Probiotics Learning Lab. It is also important to make sure that the MSP can survive at their stated CFUs until the time of consumption.

2. Look for a Product with an Enteric Coating

The bacteria that live in your digestive tract are important for a number of things, from keeping your gut healthy to supporting your immune system. But not all probiotics are created equal.

In order for a probiotic to survive the harsh environment of your stomach, it needs to be enteric coated. This type of coating allows the capsule to bypass stomach acid and deliver its probiotics directly to your intestines.

You should also look for a product that has been subjected to rigorous testing and controlled clinical trials. This will help you find a probiotic that is safe and effective.

3. Look for a Product with a Low Dosage

The bacteria that live in our gut microbiome play a critical role in many health functions, including healthy digestion, nutrient absorption, and immune system function.

Whenever you take antibiotics, they can annihilate entire communities of good bacteria, and sometimes fill the empty niches with problem-causing microbes that can cause antibiotic-associated diarrhea (AAD).

Adding probiotics to your diet can help reduce your risk for AAD. Just be sure to look for a product that’s refrigerated, and that has been combined with prebiotics. This combination helps the probiotics survive and reach your digestive tract.

4. Look for a Product with an Expiration Date

When you look at the probiotic shelf at your local health food store or supermarket, there's a lot to sort through. For starters, make sure the product you buy has the genus, species and strain (for example, Bifidobacterium longum, 35624, or B. animalis lactis, BB-12) listed under "ingredients."

The genus and species are the bacteria's full names; the strain is the specific type of bacteria linked to the health benefit in scientific studies. Also, check the "use by" date. Many products lose their CFUs between the time they're made and when you take them.

5. Look for a Product with a High CFU

You want to make sure your probiotics have a high number of colony-forming units, or CFU. This is the amount of live bacteria you get in each dose.

When evaluating supplements, always look for the three-name format (genus, species, and strain). This ensures you’re getting the right bacteria for the desired outcome.

This way, you can be confident the product is doing what it claims to do and is safe. For instance, some bifidobacterium strains have been shown to support gut-brain communication and mood.2

6. Look for a Product with a Low Dosage

The packaging on a probiotic supplement should note how it is best stored, and you want to make sure the place you buy it from keeps it refrigerated. Heat can kill off the bacteria.

Probiotics are one of the hottest wellness trends, thanks to their promise of supporting gut health and general wellbeing. But with so many different products on the market, it can be tricky to know which ones will work. The good news is that, with a little know-how, it’s easy to find the right one for you.

7. Look for a Product with a High CFU

When it comes to probiotics, it is important to look at the number of colony-forming units (CFU) on the label. CFU indicates the number of live bacteria or yeast in a product.

Probiotics have been shown to benefit a variety of health conditions, from irritable bowel syndrome to allergies. However, it is important to choose the right probiotic strain and CFU count for each condition. For instance, individuals with sensitive digestive systems may want to start with a lower CFU count and gradually increase it. This can help avoid side effects like bloating and gas.

8. Look for a Product with a Low Dosage

When scientists name bacteria, they give them three names: the genus, the species, and the strain. For example, when a probiotic says “Bifidobacterium longum W11,” it means that this specific strain of the bacteria has been shown to be effective in reducing symptoms of diarrhea.

Researchers are working hard to standardize and translate a mountain of sometimes-conflicting studies into clear recommendations for therapeutic use of probiotics. However, this Herculean task is complicated by the fact that probiotics are living organisms, which make it difficult to control their quality and stability.

9. Look for a Product with a High CFU

The probiotic market is booming, and you'll find them at most supermarkets, drugstores and health food stores. However, not all products are equal, so be sure you read the label carefully. Make sure the product lists the group, species and strain—not just the number of organisms—and look for a "use by" or expiration date.

The number of CFU on the label is important, but it's even better to ensure that the bacteria will be alive when they reach your gut. Check for a manufacturer that guarantees the number of CFU at the time of manufacture.

10. Look for a Product with a Low Dosage

While the probiotic industry is growing, it can be confusing to navigate the plethora of products and health claims. A good place to start is with a probiotic that contains science-backed strains in their clinically-studied amounts.

Conclusion

Look for a product that lists the genus, species and strain (such as Bifidobacterium longum W11) on the label. This will help ensure the bacteria survive from production to consumption. Ideally, you should also look for a shelf-stable formulation that does not require refrigeration. Lastly, choose a product that incorporates prebiotic nutrients to enhance the survival of the friendly bacteria in the gut.