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Health Benefits and Signs Probiotics are Working

5 Signs that Probiotics are Working

You've likely heard about the benefits of a healthy gut, and how probiotics can help. However, the benefits of the probiotics once you’re taking them may not be obvious.  So, how can you tell if probiotics are working?

You may be wondering which probiotic is best for you, or what to expect when you start taking probiotics. Here are some things to look for as you begin. You’ll learn about signs probiotics are working, and signs you should stop taking them. 

What are Probiotics?

Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. In short, they’re “good bacteria” that help improve your health. Many probiotic-rich foods and supplements can help maintain a healthy gut microbiota, lining, and barrier. Others may help with things beyond the gut that you might not expect! 

Depending on the strain, probiotics may improve your mood, affect your immune system, or help keep you more “regular”. They may also include broad improvements to your overall health. There are many species and strains of probiotics offering different potential benefits. Some may work for you, and some may not.  

Finding the Best Probiotic for You

To find the best probiotic for you, start by reading the suggested uses on the label. Look for a high-quality probiotic product that lists specific strains of bacteria. For example, the L. plantarum PS128 strain has benefits that “L. plantarum” without a strain name may not. 

It’s a good idea to read up on which probiotic strains have benefits of interest to you that are backed by research studies. You can also talk to your doctor about the best strain for your goals. 

You may need to experiment with a few products to find one that works for you. For example, a mood probiotic may not help with poor gut health as much as one designed specifically for gut health.

Healthy food on a wooden table. A woman raises a glass of water.

Signs that Probiotics are Working

If your probiotic is working as intended, you should see noticeable results. If you’re hoping to address a specific issue, and you know you’re taking a strain meant to help that issue, look for improvement after a few weeks. 

For example, if your main goal is correcting irregular bowel movements, tracking your stools or your days with belly bloat on the calendar before and after taking a new gut health probiotic will help you see if it is making a difference for you. If you don’t see measurable changes in your digestive symptoms, that probiotic may not be the right one for you.

Make sure that you’re taking the probiotic as directed to give it the best chance to help. If you’ve worked slowly up to a full serving size, take the full amount for a couple of weeks before deciding to stick with it or not. But if a probiotic is working for you, you should be able to notice that difference.

How Can I Tell If My Mood Probiotic is Working?

If you’re taking a mental health probiotic like Neuralli Mood, you may not be able to track your success by what happens in the bathroom! Improvement in how you deal with stress or how well you sleep may be harder for you to assess, especially if the changes are gradual. 

We recommend using a resource like the “Record Your Stress” survey before starting Neuralli Mood and then comparing your results after a month or two. That way, you can make sure that your experiences are lining up with your expectations for results.

What are Some Health Benefits of Probiotics?

Knowing if your probiotic is working means knowing what to look for! Different  probiotic supplements have different health benefits. Remember, the benefits you experience may depend on the quality of your product and the strain. 

Here are some health benefits of probiotics you may notice:

Probiotics and Bowel Regularity

Numerous bacteria and fungi coat the lining of your intestinal tract, where they interact with your nervous, immune, endocrine, and metabolic systems. This is known as your gut microbiota, or your “gut flora”. (“Flora” refers to plants, and while these bacteria aren’t plants, you can still think of them as a garden that you can tend.)

These microorganisms influence the natural movement (or “motility”) of your intestines, speeding up or slowing down the speed that food and waste move through your system. 

An unhealthy microbiome can potentially lead to digestive issues like occasional constipation or diarrhea. At the same time, occasional GI problems can influence the types of bacteria in your gut, creating a two-way relationship.

One way a probiotic product intended for improving poor gut health could help is by adding good bacteria to swing the balance of your microbiome toward healthy gut flora. 

Prebiotics help in a different but similar way. Prebiotics are molecules that gut bacteria use as a food source, resulting in a health benefit. Resistant starch and inulin are examples of prebiotics. Some probiotic products include a prebiotic, but eating a variety of colorful and fibrous foods is the best way to make sure you’re getting enough prebiotics to support your gut health. 

Probiotics and Mood

The gut microbiome releases metabolites while breaking down substances from food and can synthesize compounds like vitamins or neurotransmitters. Metabolites include short-chain fatty acids (SCFAs) like butyrate while neurotransmitters may include serotonin and dopamine.  

While the exact mechanisms are unclear, scientists believe that some of these chemicals may interact with the brain via your vagus nerve or the bloodstream, influencing brain activity, mood, and behavior. This is known as the gut-brain axis.

While neurotransmitters inside your gut don’t reach your brain, their precursors can. Amino acids such as tryptophan, tyrosine, and phenylalanine can be transported across the blood-brain barrier, where they are used to create serotonin and dopamine - neurotransmitters responsible for mood and cognitive function. 

Not all probiotic strains improve mental health in people. The ones that do are called psychobiotics. For example, clinical studies suggest that certain psychobiotics such as PS128 and HT-PS23 can influence stress and mood. These strains are found in Neuralli Mood.

Probiotics and Your Immune System

Some gut bacteria and some strains of probiotics are known to synthesize and release short-chain fatty acids (SCFA). 

SCFAs are produced when fibers ferment in your digestive system. Research indicates that SCFAs play a role in the immune response, promoting gut health, maintaining homeostasis, and promoting beneficial microbes in your gut. 

Your gut plays a role in your immune health beyond the effects of SCFAs as well. Cells in the lining of your intestines “mediate” interactions between microbiota inside the gut and your systemic immune system. They also “segregate” the gut microbiota from your immune system using physical and chemical barriers. 

The top layer of cells in the intestinal lining fit together to form a barrier between your intestinal lumen and your bloodstream. Bacteria stick to this lining and stimulate the release of a mucus film that helps maintain the health of that barrier.

An imbalance in gut bacteria, for example from overgrowth of bacteria, too many bad bacteria, or loss of beneficial bacteria, leads to a weak barrier. This can enable toxins, undesirable proteins, and other substances to leak into the blood. This leakage can disrupt other processes and stimulate an immune response, potentially disrupting healthy processes. 

When you have a healthy amount of friendly probiotic bacteria, they compete with bad bacteria for nutrients, preventing them from sticking to the barrier. A daily probiotic product or a diet rich in fermented foods may help build a healthy balance of bacteria and encourage overall digestive health

Probiotics and Vaginal Health

There are some specific benefits of probiotics for vaginal health, too. For example, certain strains may help with keeping the urinary tract and vagina healthy. 

One way the vaginal microbiome may be disrupted is via bacteria from the stool migrating to the vagina. If undesirable bacteria can do this, it makes sense that beneficial bacteria can, too!

Research also shows that taking a certain probiotic dietary supplement by mouth may help with urinary tract health. Scientists believe these bacteria may stick to the lining of the urinary tract and prevent harmful organisms from growing.

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What Are Some Possible Side Effects of Probiotics?

Probiotics are safe for most people. Side effects can happen, though they are often mild and temporary. In rare cases, some people may experience more severe side effects. 

Temporary Gas & Bloating 

One of the most common side effects of probiotics is temporary digestive upset. You may find that your probiotics initially cause gas, constipation, bloating, and abdominal pain. Temporary nausea and cramps are also common. However, these digestive issues are usually mild and improve in a few weeks.

Allergic Reactions

Probiotic supplements can contain allergens such as eggs, soy, dairy, and yeast, which may cause allergic reactions. Additionally, many supplements contain lactose, which may cause digestive distress if you’re lactose intolerant. 

Some strains may produce histamine.  Histamine has many functions but is also responsible for allergic reactions, occasional diarrhea, vomiting, and abdominal pain. 

Most people have enzymes that break down histamine, which stops it from causing symptoms. However, people with histamine intolerance may have reactions to histamine-producing probiotics. 

It’s simple for scientists to determine if a specific probiotic strain is histamine-producing simply by looking at its genetic sequence. For example, L. plantarum PS128 - one of the strains in Neuralli Mood -  does not have the genes necessary to produce histamine.

Higher Risk of Infection for Some

Since probiotics introduce bacteria into your body, it is possible to develop an infection from these bacteria. The risk is higher for people with a suppressed or compromised immune system, and for older adults and premature babies. 

There are a few reported cases of serious problems in individuals without healthy immune function after using probiotics. However, these are rare. Still, it’s best to talk to your doctor first about probiotics and weigh the risks and benefits if you are an older adult, are hospitalized, or have a chronic illness.

Possible Neurological Effects from Psychobiotics

Some unique probiotic strains called psychobiotics have been shown to modulate neurotransmitter levels and/or activity in animal studies, and can affect mental health in humans.

If you have a mental health condition or are taking medication that affects neurotransmitters, you should consult with your health care provider before starting and while taking a gut-brain probiotic that may also affect neurotransmitters.

A woman looks into a mirrored medicine cabinet

How to Manage Probiotic Side Effects

Most people don’t have problems with probiotics, but everyone has a unique gut. If you encounter side effects, start by trying a different strain. The following tips offer ways to lower the chances of more intense side effects. 

Start with a Low Amount

You can help your body adjust to probiotics by slowly adding probiotic dietary supplements or fermented foods to your diet and routine. Start with a lower-than-average quantity and work up to the full amount over the course of a few weeks.

Probiotics are often measured in “colony-forming units,” or CFUs. For example, a serving of Neuralli Mood contains 30 billion CFUs of PS128 and 20 billion cells of heat-treated PS23.

Know When to Stop 

Side effects of probiotics are usually temporary and self-limiting. That said, there might be times you need to stop probiotic supplementation, including if: 

  • You develop allergy symptoms, such as watery eyes, itchy skin, or a runny nose
  • Digestive side effects don’t get better within a few weeks
  • You experience adverse changes to your mental health or sleep when taking a psychobiotic

Storing your Probiotics

Another important thing to keep in mind is how the product you choose should be stored. Many probiotics are live cultures, and they must be alive when you take them to have a benefit. 

Some types of probiotics are sensitive to heat and moisture and should be stored in a cool, dry place for best quality. Other probiotics are shelf-stable, but often only until you open the package. After that, exposure to moisture causes them to lose efficacy over time. For best results, follow the included storage instructions to maintain the potency of your probiotics.

When to Talk to Your Doctor

Most research shows that probiotics are safe. In most cases, you can likely take a probiotic without much worry. However, it’s best to talk to your doctor if you have a chronic illness or higher risk of infection before starting a probiotic.

 

Recommended reading:

Which Probiotics Are Best For Mood?

Probiotics: History, Science and Genetic Sequencing

Neuralli MP or Neuralli Mood - Which Should You Choose?

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