Probiotics are not a sports supplement in the true sense of the word, because their goal is not to increase our athletic performance or burn fat. In fact, their main purpose is to restore balance to our gut flora, which is important forimportant for proper digestion and absorption of nutrients, but also to support metabolism and the immune system. In probiotic supplements you will also find a number of supporting substances such as vitamins or probiotics, which increase their effectiveness.
However, probiotics are not only a preventive measure, but also help with acute intestinal disordersor are used as an opiate in antibiotic treatment.
However, choosing the right probiotics may not be entirely easy, as many people don't really know what to look for in them. In the following lines, we will therefore discuss in detail what probiotics actually are, why they are so important and what to look for when choosing them.
What are probiotics?
By definition, probiotics are live cultures of bacteria and yeast that positively influence the proper function of our intestinal system. Their main mission is to help the gut break down food and absorb nutrients from it. In addition, the gut is where the human immune system is 'formed' and the correct balance of bacteria in the gut is a key element for overall human health.
The importance of these beneficial bacteria is clear from their name alone. The word 'probiotics' comes from the Greek word 'pro bios', which literally translates as 'for life'. So let's see why probiotics are so important and why you should choose them.
Effects of probiotics | What do probiotics do to our body?
As you have already understood, probiotics work primarily in the intestines and other organs of the abdominal cavity. Their most important function is therefore to aid digestion and the absorption of nutrients from food. In addition, however, probiotics have a positive effect on the immune system and contribute to the destruction of pathogenic bacteria that cause inflammatory conditions or diarrhoeal diseases. Probiotics can also alleviate allergic reactions to food.
How do probiotics support digestion and reduce allergic reactions?
Probiotics help the gut to break down fibre and other difficult-to-digest food components such as lactose. Fibre is further converted into short-chain fatty acidswhich reduce inflammation and contribute to the integrity of the intestinal wall. This also increases energy intake and food utilization and, in addition , alleviatessymptoms of indigestion such as bloating, abdominal pain, etc.
In addition, these beneficial bacteria produce important nutrients such as vitamin K, whichwhich plays a key role in blood clotting, or B vitamins, which are essential for proper metabolic function.
How do probiotics contribute to the immune system?
Several hundred strains of bacteria live in symbiosis in the human body, protecting their host and helping to create a healthy environment. It is only through this immunological balance that the body can trigger an effective immune responsesystem that protects us from various viral and bacterial diseases. Probiotics create a film on the intestinal wall that prevents harmful microbes from entering the mucous membrane and subsequently infecting the whole body.
In addition, the beneficial bacteria in the intestines create a more acidic environment through the production of lactic acid. In this acidic environment, the germs are unable to survive and are gradually destroyed. Certain research even suggests that probiotics attack viruses and can thus prevent outbreaks of viral diseases. However, they are not medicines in themselves, but only complementary treatments. Therefore, always follow the treatment prescribed by your doctor.
Probiotics are also recommended to alleviate the symptoms of various skin conditions such as eczema. These are also caused by an imbalance in the gut and probiotics can help to improve the quality of life of sufferers.
Probiotics and their role in weight loss
There are several studies suggesting that probiotics have a positive effect on weight loss. This is thought to be due to the fact that they help prevent the absorption of fat in the intestines, which is then absorbed in theexcreted in the faeces rather than forming subcutaneous fat stores. However, studies on this topic are not entirely conclusive and further and much more detailed research will be needed to fully establish the effect of probiotics on weight loss.
Probiotics and antibiotics
Antibiotics are a key element used in bacterial disease outbreaks. Although these treatments destroy harmful bacteria, they killbeneficial intestinal bacteria are killed, which logically significantly disrupts the intestinal microflora. This can result in digestive problems and associated conditions such as diarrhoea or, conversely, constipation.
The strains of bacteria contained in probiotics help to restore this balance and thus serve as both prevention and supportive treatment for the return of the intestinal microflora to normal. Always consult your doctor about appropriate probiotics when taking antibiotics.
How to choose probiotics?
The choice of probiotics should be guided by several key factors. These factors include the CFU values, the number and type of probiotic strains or whether prebiotics are included in the product.
What is the CFU value and how to use it to select probiotics?
The English abbreviation CFU stands for Colony Forming Units. This means how many viable organisms (in this case, beneficial bacteria) are in one dose. It is stated that a good quality probiotic should contain at least one billion CFUs. However, this is not some ironclad rule and depends on other factors, which we describe below.
The more CFU probiotics have, the "stronger" they are. They are therefore good, for example, for solving digestive problems such as diarrhea and inflammation.cpy because a high number of CFUs can quickly and effectively prevent unwanted bacteria from multiplying.
How to choose probiotics according to active strains?
Active strains in probiotics refers to the number of individual bacteria species. The more strains a probiotic has, the more complex it is and thus can effectively treat a wider range of ailments. Good quality probiotics should contain at least 9 probiotic strains, but this is not a dogma either. For example, if you need to address acute problems, a probiotic with a higher CFU count is a better choice.
Complex probiotics with a high number of active strains are particularly suitable forchronic digestive problems and as an adjunct to antibiotics. Antibiotics kill a wide range of bacteria and it is by using complex probiotics that you can supplement with the most beneficial strains.
Probiotics vs prebiotics
In the context of probiotics, you will also come across the term prebiotics.While probiotics are live strains of bacteria, prebiotics serve as food for these beneficial bacteria. These are simple carbohydrates in the form of fructooligosaccharides (FOS), galactooligosaccharides (GOS) or inulin.
This food allows the bacteria to continue to multiply naturally and thus have longer lasting effects on your gut. So if probiotic products also contain prebiotics, this is a huge advantage.
Side effects of probiotics
As with everything in life, too much of anything is bad for probiotics and nothing should be overdone. Healthy people may experience mild side effects such as bloating, nausea or diarrhea when taking them excessively. It is therefore always recommended to follow the dosage specified by the manufacturer and not to exceed the recommended daily dose. However, some people may suffer from a marked sensitivity to all types of bacteria, including probiotics. Problems may also occur in people with a fundamentally reduced immunity. In these cases, serious health problems can occur, including:
- Probiotic sepsis, which is an overreaction of the immune system to a bacterial infection. However, this condition is very rare and the number of cases could be counted on one's fingers.
- Bacterial disease is a bacterial prophylaxis that can be counted on a handful of days.
- Higher risk of deterioration in patients with a serious diagnosis
- Allergic reaction to certain strains of allergies
If you are unsure whether probiotics are right for you or are experiencing any of the side effects ofside effects, take them off immediately and consult your doctor accordingly. Your doctor can also recommend appropriate probiotics for your condition.
Dosage of probiotics
Probiotics need to be taken over a long period of time to be effective. Usually 2 to 3 months is recommended, which is usually enough to achieve intestinal balance. Most probiotic supplements also allow for this period of time, with the packets lasting the entire course. Once the course is complete, it is a good idea to discontinue the probiotics and start a new course if necessary.
Probiotics can be taken 30 minutes before, with or immediately after a meal. It is not a good idea to take them on an empty stomach knowing that you will not eat for a long time. The acidic environment in your stomach could kill some strains of bacteria and reduce the effectiveness of the probiotics you take. Never exceed the manufacturer's dosage and if you experience side effects, discontinue the probiotics.
Which probiotics are best?
If you're still not sure about probiotics, don't despair. We've put together a ranking of the best probiotics on the market for you, where we've tested and selected the best probiotics on the market. Thanks to it, you no longer have to worry about choosing them and you can easily find the ones that suit you best.
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.