Recommended daily intake of probiotics
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Probiotics Daily Intake Recommendations: Current Evidence
Lack of Official Recommended Daily Intake for Probiotics
Currently, there is no universally established recommended daily intake (RDI) for probiotics. While research supports the health benefits of consuming live microbes, including probiotics, experts highlight the need for more comprehensive data and randomized controlled trials to determine if formal dietary recommendations should be set for probiotics or live microbes in general .
Health Benefits of Regular Probiotic Consumption
Regular intake of probiotics has been linked to several health benefits. Studies show that daily consumption of probiotics can support a healthy gut microbiome, reduce inflammation, and may help lower blood pressure 2345. For example, in children, daily supplementation with Bacillus subtilis DE111 led to positive changes in gut microbiome diversity and a reduction in pro-inflammatory bacteria . In adults, probiotic intake has been associated with modest reductions in both systolic and diastolic blood pressure, especially when consumed at higher doses (at least 10¹¹ colony-forming units per day) and for durations of eight weeks or longer .
Probiotic Intake and Chronic Disease
Research in patients with chronic kidney disease (CKD) found that regular consumption of probiotic-rich foods, such as yogurt, was associated with lower levels of inflammation. However, this study did not find a clear dose-response relationship, meaning that consuming more probiotics did not necessarily lead to greater benefits .
Probiotic Dosage and Hypertension
A recent study found that consuming at least one portion of probiotics per day (defined as two tablespoons of kimchi or pickles, or 200 mL of fermented milk or yogurt) was associated with a significantly lower likelihood of having hypertension compared to those who consumed less or none. Consuming less than one portion per day did not show a significant benefit .
Practical Guidance on Probiotic Intake
While there is no official RDI, evidence suggests that consuming at least one portion of probiotic-rich foods daily may provide health benefits, particularly for blood pressure and inflammation 45. For specific probiotic supplements, doses of at least 10¹¹ colony-forming units per day, taken for at least eight weeks, have shown positive effects in clinical studies .
Conclusion
Although there is no formal recommended daily intake for probiotics, research supports the regular consumption of probiotic-rich foods or supplements for potential health benefits. Consuming at least one portion per day appears beneficial, but more research is needed to establish precise guidelines for different populations and health conditions 1345.
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