Is There a Best Time to Take Probiotics?
Is There a Best Time to Take Probiotics?
By: Sarah Glinski, RD
Probiotics have been steadily gaining popularity over the past several years. These beneficial microbes can be helpful in the management of a variety of conditions, such as irritable bowel syndrome and antibiotic-associated diarrhea.
But while we're starting to understand which bacterial species may be beneficial, is there a best time to take probiotics? In this article, we'll review the role of probiotics in the body, factors that influence when you should be taking them, plus practical tips for including probiotics in your daily routine.
And remember — our knowledge and understanding of the effects of probiotics on human health is constantly growing and evolving, and we continue to learn more every day. For that reason, it's hard to draw firm conclusions about how probiotics work, and what we're sharing in this article simply reflects our current knowledge.
Understanding Probiotics and Their Role
Probiotics have become a trendy product in the wellness world, but understanding what they are (and how they actually work) can help you make more informed choices.
What Are Probiotics?
Simply put, probiotics are microorganisms (like bacteria and yeasts) that provide a benefit to human health when taken in the correct amounts regularly. You've probably seen them in the supplement aisle, but certain fermented foods, such as some yogurts, also contain added probiotics.
For a microorganism to be considered a probiotic, it must make it through the digestive system and reach the colon still alive. They need to be alive in the colon in order to provide health benefits. However, it's important to note that just because a microorganism makes it to the colon alive doesn't mean it's a probiotic. To be a probiotic, it must also provide a health benefit.
How Do Probiotics Work in the Body?
To understand probiotics, you first need to know about the gut microbiota. The gut is home to trillions of microorganisms, collectively known as the "gut microbiota" or "gut flora." The gut microbiota plays a role in a range of essential functions, including digestion and immunity. Some research suggests that imbalances in the gut microbiota (known as "dysbiosis") can lead to the development of gastrointestinal diseases like irritable bowel syndrome (IBS).
Recent research shows that probiotics may work by changing the composition of the gut microbiota and by helping prevent pathogenic (bad) bacteria from colonizing the gut. They also promote the production of mucus, which helps ensure a healthy gut barrier (the protective wall in your intestines that lets nutrients in while keeping harmful substances out).
Another way probiotics work is by converting some types of dietary fibre into short-chain fatty acids (SCFAs). These fibres are "fuel" or "food" for the probiotics in our gut. SCFAs help strengthen the gut barrier and also reduce inflammation by helping to reduce inflammatory substances.
While many people think they should take a probiotic for overall gut health, more research is needed for this to become a standard recommendation. Currently, probiotics can be used for managing specific health conditions or digestive issues. For example, Activia yogurt was shown to reduce the frequency of bloating, gas, discomfort and rumbling in people with minor digestive issues when consumed at two servings per day for 14 days.
Importance of Consistency Over Timing When it Comes to Probiotics
Think of probiotics as helpful travelers passing through the digestive system. While they can help prevent the growth of harmful microbes, reduce inflammation, and improve gut barrier integrity, research shows that probiotics don't actually colonize the large intestine. Instead, they're excreted in the stool. If a probiotic is working for you, it's generally best to keep taking them, as research suggests that the benefits of probiotics go away once you stop taking them.
Factors Influencing the Best Time to Take Probiotics
When it comes to the best time to take probiotics, factors like supplement formulation, probiotic strain, and the macronutrient composition of your meal may influence how well those beneficial microbes survive the journey to your gut.
The Impact of Meal Timing on Probiotic Effectiveness
Once they've gone through the esophagus, probiotics are exposed to the harsh acidic environment of the stomach. While in the past, people were advised to take probiotics on an empty stomach, recent advances in probiotics packaging technology mean that a high-quality probiotic supplement should reach your gut alive, regardless of when you take it.
However, if you're taking a probiotic supplement without an outer coating (known as "enteric coating"), a study from 2011 has found that taking non-enteric-coated probiotics with or just prior to a fat-containing meal is best for ensuring the probiotics reach the colon alive, where your gut microbiota resides.
How Different Probiotic Strains May Respond to Timing
A study from 2011 suggests that different probiotic strains may respond differently to being taken with or without a meal.
For example, Saccharomyces boulardii (a type of yeast) appears to survive equally well when taken with or without a meal, whereas Lactobacillus and Bifidobacterium strains should be taken 30 minutes before a meal to ensure optimal survival rates.
Practical Tips for Taking Probiotics
Interested in adding probiotics to your routine? Here are some practical tips for taking them.
Taking Probiotics with Food: What to Consider
A study from 2011 looking at the impact of meals on probiotic survival found that meals containing a source of fat led to better probiotic survival.
Here are some fat-containing meals and snacks to consider pairing with your probiotic:
Avocado toast
Yogurt with chia seeds and almond butter
Salmon and crackers
Trail mix
Egg and cheese wrap
Peanut butter and banana rice cakes
Chickpea and avocado bowl
Cottage cheese with walnuts and berries
Some probiotics are available as powders that can be added to smoothies, yogurts, or oatmeal. Additionally, certain food products contain probiotics. For example, Activia probiotic yogurt contains at least one billion Bifidobacterium lactis (a probiotic that has been shown to contribute to a healthy gut flora) per serving. Adding these types of foods to your diet can be a great way to boost your intake of probiotics.
What Is The Best Time of Day to Take Probiotics: Morning vs. Evening
Overall, the best time to take probiotics is a time that fits your daily routine without adding pressure. Remember, taking your probiotic consistently is the best way to ensure it's effective.
How to Incorporate Them into Your Daily Routine
Many people struggle to remember to take their probiotic supplement when they first start adding it to their routine. Here are some practical tips for remembering to take probiotics consistently:
1. Pair it with a daily habit: Pairing taking your probiotic with something you already do daily (like eating breakfast or brushing your teeth) can make it easier to remember to take them.
2. Use a pill organizer: Place your probiotic in a weekly pill organizer, along with any other medications or supplements you take. This makes it easier to see when you've taken your probiotic (or when you've forgotten to!).
3. Set a daily alarm or reminder: Use your phone or a habit-tracking app to set a daily reminder. This cue can help you stay consistent with your probiotic, especially when you first add it to your routine.
4. Keep it visible: Out of sight, out of mind! Provided your probiotic doesn't need refrigeration, store it somewhere you'll see it every day (like the kitchen counter) as a visual reminder to take it.
5. Include probiotic foods in your diet: If you struggle to remember to take pills, consider adding probiotic foods (like Activia smoothies) into your diet.
Common Questions About Probiotic Timing
There are many myths and misconceptions surrounding probiotics. Here are some of the most commonly asked questions about probiotic timing.
Can I Take Probiotics on an Empty Stomach?
Yes, you can take probiotics on an empty stomach.
What Foods Help Probiotics Survive Better?
A study from 2011 suggests that foods rich in fat (such as avocado, peanut butter, or fat-containing dairy) may help probiotics survive better.
What If I Forget to Take My Probiotic?
If you've forgotten to take your probiotic, you can simply take it at your regular time the next day. There's no need to make up the missed dose.
Making Probiotics Work for You
Probiotics can support a healthy gut, immunity, and digestion, but to reap the benefits, you may find the most benefit in incorporating probiotics daily rather than only taking them sporadically. While factors like timing and whether or not you take them with a meal can play a role, the most important thing is finding a routine that works for you and ensures you take your probiotic daily.
References
1. Jessie Lau, L. Y., & Quek, S. Y. (2024). Probiotics: Health benefits, food application, and colonization in the human gastrointestinal tract. Food Bioengineering, 3(1), 41-64. https://doi.org/10.1002/fbe2.12078
2. Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., Morelli, L., Canani, R. B., Flint, H. J., Salminen, S., Calder, P. C., & Sanders, M. E. (2014). Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506–514. https://doi.org/10.1038/nrgastro.2014.66
3. Wang, L., Alammar, N., Singh, R., Nanavati, J., Song, Y., Chaudhary, R., & Mullin, G. E. (2020). Gut Microbial Dysbiosis in the Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis of Case-Control Studies. Journal of the Academy of Nutrition and Dietetics, 120(4), 565-586. https://doi.org/10.1016/j.jand.2019.05.015
4. Chandrasekaran, P., Weiskirchen, S., & Weiskirchen, R. (2024). Effects of Probiotics on Gut Microbiota: An Overview. International Journal of Molecular Sciences, 25(11), 6022. https://doi.org/10.3390/ijms25116022
5. Ghosh, S., Whitley, C. S., Haribabu, B., & Jala, V. R. (2021). Regulation of Intestinal Barrier Function by Microbial Metabolites. Cellular and Molecular Gastroenterology and Hepatology, 11(5), 1463-1482. https://doi.org/10.1016/j.jcmgh.2021.02.007
6. Martin-Gallausiaux, C., Marinelli, L., Blottière, H. M., Larraufie, P., & Lapaque, N. (2021). SCFA: mechanisms and functional importance in the gut. The Proceedings of the Nutrition Society, 80(1), 37–49. https://doi.org/10.1017/S0029665120006916
7. Du, Y., He, C., An, Y., Huang, Y., Zhang, H., Fu, W., Wang, M., Shan, Z., Xie, J., Yang, Y., & Zhao, B. (2024). The Role of Short Chain Fatty Acids in Inflammation and Body Health. International Journal of Molecular Sciences, 25(13), 7379. https://doi.org/10.3390/ijms25137379
8. Marteau, P., Guyonnet, D., Lafaye de Micheaux, P., & Gelu, S. (2013). A randomized, double-blind, controlled study and pooled analysis of two identical trials of fermented milk containing probiotic Bifidobacterium lactis CNCM I-2494 in healthy women reporting minor digestive symptoms. Neurogastroenterology and motility, 25(4), 331–e252. https://doi.org/10.1111/nmo.12078
9. Han, S., Lu, Y., Xie, J., Fei, Y., Zheng, G., Wang, Z., Liu, J., Lv, L., Ling, Z., Berglund, B., Yao, M., & Li, L. (2021). Probiotic Gastrointestinal Transit and Colonization After Oral Administration: A Long Journey. Frontiers in Cellular and Infection Microbiology, 11, 609722. https://doi.org/10.3389/fcimb.2021.609722
10. Guyonnet, D., Schlumberger, A., Mhamdi, L., Jakob, S., & Chassany, O. (2009). Fermented milk containing Bifidobacterium lactis DN-173 010 improves gastrointestinal well-being and digestive symptoms in women reporting minor digestive symptoms: a randomised, double-blind, parallel, controlled study. The British journal of nutrition, 102(11), 1654–1662. https://doi.org/10.1017/S0007114509990882
11. Sun, Q., Yin, S., He, Y., Cao, Y., & Jiang, C. (2023). Biomaterials and Encapsulation Techniques for Probiotics: Current Status and Future Prospects in Biomedical Applications. Nanomaterials, 13(15), 2185. https://doi.org/10.3390/nano13152185
12. Tompkins, T. A., Mainville, I., & Arcand, Y. (2011). The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract. Beneficial Microbes, 2(4), 295–303. https://doi.org/10.3920/BM2011.0022
