How to Choose the Best Probiotic Supplement

Probiotics are live bacteria that may provide a number of health benefits, such as better gut and heart health. These helpful bugs are found in fermented foods, like yogurt and kefir. However, if you don’t eat these foods very often (or at all), you can also get probiotics from supplements. 

If you’ve been thinking of trying a probiotic supplement but aren’t exactly sure how to choose the best one, we did the digging for you (after all, there are lots of options out there!). We asked three dietitians how to choose the best probiotic supplement. Here’s what they want you to know before you add just any bottle of bacteria to your cart.

Strategies to Choose the Best Probiotic

Make Sure the Strain Matches Your Health Goal

Probiotics may sound like they’re all the same. But there are many different strains, each with its own unique health benefits. Even strains within the same species can behave very differently, says Nicole Dynan, RD, aka the Gut Health Dietitian. “It’s a bit like buying a dog. You wouldn’t just ask for ‘a dog’ without knowing the breed,” she says. “A Chihuahua and a Great Dane are both dogs, but they have very different personalities.”

The strains you choose should match the health goal you’re targeting. “For example, Lactobacillus rhamnosus GG (LGG) is one of the most effective strains for preventing antibiotic-associated diarrhea and is recommended in international clinical guidelines,” says Dynan. However, other probiotic strains or combinations may support cardiovascular health, alleviate traveler’s diarrhea or ease symptoms of irritable bowel syndrome (IBS).  So, they’re not one-size-fits-all.

Look for the Full Strain Name

Knowing the complete strain name can help you get the full picture of the bug’s benefits. So, check the supplement label for the entire strain name. This not only includes the species. It will also list the specific strain shown to help with your given health concern. The best way to find it is to look for capital letters or numbers in the name. So, for example, you’d want Lactobacillus rhamnosus GG or LGG, not just Lactobacillus rhamnosus. 

Labeling that’s vague can be a red flag. Some products may list only the genus and species. For example, a product may be labeled as Lactobacillus acidophilus but omit the specific strain, such as Lactobacillus acidophilus NCFM, says Violeta Morris, M.S., RDN, a dietitian with Abbott Diabetes Care.

Check the Expiration Date

Probiotics are live bacteria, so they need to be alive for them to do their job. They also must be able to survive the harsh acidic conditions of your stomach acid to reach your intestines alive. 

On the label, you’ll want to look for two things. First is the expiration date. While this can be easily confused with the date of manufacture, the expiration date tells you how long those good bugs will live. Then, make sure that the capsules have an enteric coating or come in protective packaging, like blister packs. This will help the bacteria survive the trip to your gut so they can do their job once they get there, Dynan says. 

Look for Research-Backed Strains

“Choosing well-known, research-backed strains gives you a better chance of getting the results you are after,” Dynan says. Yet, given the number and variety of probiotic supplements, it can be difficult to know where to start. A good place to begin is with your health care provider. It can also be helpful to dig into some of the research. A great place to start is the National Institutes of Health’s Office of Dietary Supplements, which provides easy-to-digest summaries of evidence-based research to help you sort through the options. 

Check for Independent Verification

All of our dietitians recommend choosing a probiotic supplement that’s been independently verified by a company that’s not affiliated with the probiotic brand. “This process guarantees the quality and safety of the product, as the certifying organization is independent from the manufacturer, reducing the risk of bias,” Morris says. You can find these by looking for supplements that bear the following seals: BSCG certified, Informed certified (which includes Informed Sport), NSF Sport and/or USP Verified. 

Health Benefits of Probiotics

Before choosing a probiotic supplement, it can be helpful to know what they can—and can’t—do for you. 

May Support Gut Health

Probiotics are perhaps best known for promoting gut health. They do so by “strengthening the gut barrier by preventing harmful substances from entering the bloodstream,” says Umo Callins, M.S., RD, CSSD, a dietitian and fitness coach in Oklahoma City. 

That said, different digestive issues benefit from different strains. According to the Office of Dietary Supplements, LGG and Saccharomyces boulardii may help alleviate antibiotic-associated diarrhea in some people. And species such as Bifidobacterium breve, Bifidobacterium longum or Lactobacillus acidophilus may ease pain caused by irritable bowel syndrome (IBS). Research reveals some probiotics may also reduce symptoms of ulcerative colitis. 

Might Improve Heart Health

While more study is needed, encouraging evidence suggests probiotics may improve heart health. For instance, a meta-analysis of 19 randomized controlled clinical trials found that probiotic supplements may lower total and harmful LDL cholesterol in adults with high cholesterol levels. 

Could Possibly Help with Other Health Issues

Emerging evidence also suggests probiotics may help lower stress and protect against and shorten the duration of upper respiratory infections., 

What about other health benefits you might have heard about, like preventing yeast infections and helping maintain a healthy body weight? Probiotics may help, but right now, there’s not enough research to say for sure. So, while some supplements may be beneficial, your best bet is still a diet that contains probiotic-heavy foods, like yogurt and kefir. You’ll also want to eat plenty of prebiotic-rich foods like fruits, vegetables, beans and whole grains. These supply the fuel your good gut bacteria need to grow and thrive. 

How to Get the Most from Your Supplement

If a probiotic hasn’t worked for you in the past, the strain probably didn’t match your needs, Dynan tells us. “Probiotics work best when used consistently and alongside the nutrition and lifestyle habits that support your gut in the long run,” she says. In addition, not everyone gets the green light to take probiotic supplements. “If you have any gastrointestinal diseases or disorders, food allergies or insensitivities, a weakened immune system or have a critical illness, it’s best to consult with your doctor before taking a probiotic,” adds Callins.

The Bottom Line

“Probiotics can be beneficial for certain health conditions, but they’re not going to magically solve all of your health issues,” Dynan says. The best evidence to date is their ability to promote gut and heart health, so they’re hardly a cure-all. That said, if you are going to take a probiotic supplement, the most effective approach includes picking the right strain for your health needs in the proper form. You’ll also want to choose a supplement that’s backed by research and independently verified for quality and efficacy. As always, before adding any new supplement to your regimen, speak with your health care provider to make sure it’s right for your unique health needs.