How many probiotics should i take a day
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Optimal Daily Probiotic Intake: Insights from Recent Research
Short-Term Probiotic Intake and Gut Health
Daily Intake of 6 Billion Probiotic Cells
A study investigated the effects of consuming a commercial probiotic supplement containing approximately 6 billion viable cells of 10 bacterial species daily for one week in healthy adults. The results showed that this short-term intake did not significantly affect the faecal concentration of bifidobacteria and lactobacilli, which are commonly used markers to assess the efficacy of probiotic interventions. The only notable change was a temporary increase in the intestinal Lactobacillus acidophilus group, likely due to DNA carryover from the ingested cells. This suggests that a daily intake of 6 billion probiotic cells may be insufficient to modulate gut microbiota significantly in the short term for healthy individuals1.
Long-Term Probiotic Supplementation and Health Benefits
Multi-Strain Probiotics for Type 2 Diabetes Mellitus (T2DM)
In a separate study, researchers examined the effects of a 6-month supplementation with multi-strain probiotics in patients with type 2 diabetes mellitus (T2DM). Participants received 2.5 × 10^9 cfu/g of Ecologic®Barrier twice daily. The results were promising, showing significant reductions in endotoxin levels, glucose, insulin, HOMA-IR, triglycerides, total cholesterol, and inflammatory markers such as TNF-α, IL-6, and CRP. Additionally, there was a significant increase in adiponectin levels. These findings indicate that long-term, high-dose multi-strain probiotic supplementation can improve cardiometabolic profiles and reduce inflammation in T2DM patients2.
Conclusion
The optimal daily intake of probiotics can vary based on the individual's health status and the specific health outcomes desired. For healthy adults, a short-term intake of 6 billion probiotic cells may not be sufficient to significantly alter gut microbiota. However, for individuals with specific health conditions such as T2DM, long-term supplementation with higher doses of multi-strain probiotics can offer substantial health benefits, including improved cardiometabolic profiles and reduced inflammation. Therefore, the recommended daily intake of probiotics should be tailored to individual health needs and goals.
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Most relevant research papers on this topic
Short-term daily intake of 6 billion live probiotic cells can be insufficient in healthy adults to modulate the intestinal bifidobacteria and lactobacilli
Short-term daily intake of 6 billion live probiotic cells is insufficient for healthy adults to significantly affect intestinal bifidobacteria and lactobacilli levels.
Non-RCTEffects of a 6-month multi-strain probiotics supplementation in endotoxemic, inflammatory and cardiometabolic status of T2DM patients: A randomized, double-blind, placebo-controlled trial.
Multi-strain probiotic supplementation for 6 months significantly decreased insulin resistance and improved cardiometabolic profile in type 2 diabetes patients.
RCT
Very Rigorous Journal
Highly CitedDaily supplementation with the Lab4P probiotic consortium induces significant weight loss in overweight adults
Daily supplementation with Lab4P probiotics leads to significant weight loss and reduced waist and hip circumference in overweight adults.
RCT
Rigorous JournalDaily probiotics: benefits and reasonable application
Daily consumption of certain probiotic strains as part of functional food products shows promise for preventing obesity, type 2 diabetes, non-alcoholic fatty liver disease, functional intestinal disorders, colon cancer, cardiovascular diseases, and depression.
Literature ReviewEffects of 12 weeks of probiotic supplementation on quality of life in colorectal cancer survivors: a double-blind, randomized, placebo-controlled trial.
Probiotics significantly improved bowel symptoms and quality of life in colorectal cancer survivors after 12 weeks of administration.
RCTHighly CitedProbiotic supplementation for respiratory and gastrointestinal illness symptoms in healthy physically active individuals.
Probiotic Bl-04 effectively reduces the risk of upper respiratory illness episodes in healthy, physically-active adults.
RCT
Large Human TrialHighly CitedProbiotic and selenium co-supplementation, and the effects on clinical, metabolic and genetic status in Alzheimer's disease: A randomized, double-blind, controlled trial.
Probiotic and selenium co-supplementation improves cognitive function and metabolic status in Alzheimer's disease patients by reducing inflammation and oxidative stress.
RCTVery Rigorous JournalHighly CitedEffects of probiotic supplementation on glycaemic control and lipid profiles in gestational diabetes: A randomized, double-blind, placebo-controlled trial.
Probiotic supplementation for 6 weeks in gestational diabetes patients improved glycemic control, triglycerides, and VLDL cholesterol concentrations, but had no effect on other lipid profiles.
RCTHighly CitedDaily intake of probiotic strain Bacillus subtilis DE111 supports a healthy microbiome in children attending day-care.
Daily intake of Bacillus subtilis DE111 probiotic supplementation promotes a healthy microbiome in preschool aged children, with increased alpha diversity and decreased inflammation-related bacteria.
RCTEffects of multistrain probiotics on growth performance, nutrient digestibility, blood profiles, faecal microbial shedding, faecal score and noxious gas emission in weaning pigs.
Dietary supplementation with 0.1% multistrain probiotics improves growth performance, nutrition digestibility, and intestinal microflora balance, and decreases fecal noxious gas emissions in weaning pigs.
RCTVery Rigorous Journal