Starting a probiotic regimen

Probiotics are live bacteria and other microbes that can provide many health benefits when taken in sufficient amounts.¹

These non-pathogenic microbes colonize the gut and have been shown to alleviate a variety of gastrointestinal (GI) conditions, as well as improving overall health.

Digestive support

By rebalancing the gut flora, probiotics may reduce digestive symptoms such as bloating and gas, as well as conditions like irritable bowel syndrome (IBS).²

Immune system function

Probiotics help to crowd out harmful bacteria that can cause infection, as well as promoting the production of antimicrobial peptides and cytokines, which can ward off pathogens.³

Antibiotic-associated diarrhea (AAD)

Probiotics can help prevent or reduce diarrhea caused while taking antibiotics.⁴

Mood and mental health

Probiotics may help to relieve symptoms of depression and other conditions associated with neuroinflammation, such as anxiety.⁵

When you start taking probiotics, you may notice some gastrointestinal symptoms such as gas and bloating. This is a sign that the ‘friendly’ bacteria are rebalancing your gut. Symptoms such as gas and constipation are temporary, and in most cases will disappear in a few weeks.⁶

It’s important to continue taking the probiotics every day as it may take some time to restore a healthy balance of bacteria in your gut.⁷

Possible side effects of starting probiotics 

• Gas and bloating
• Diarrhea
• Constipation 
• Mild stomach upset
• Headaches

All of these symptoms are generally minor and will subside within a few days or weeks. Continue with the probiotics unless symptoms worsen or persist.

The term ‘die-off’ is more often associated with antibiotic treatment. It is unlikely to occur with taking probiotics. 

Some people report experiencing a set of symptoms including gas, diarrhea, bloating, headaches, skin rashes, nausea, anxiety or flu-like symptoms such as chills and muscle aches when they take probiotics. Although these symptoms may occur in people who have significant dysbiosis, it is not ‘die-off’. It is a sign that beneficial bacteria is beginning to crowd out pathogens in the gut.
This reaction is temporary and symptoms will dissipate as you continue taking the probiotics.

A quality probiotic supplement is unlikely to cause serious side effects. Probiotics are an approved supplement and safe to take. Any side effects are likely to be temporary and will pass within a few days. 

If you are concerned about your side effects, speak to a healthcare professional. Note that immunocompromised people should speak to a healthcare provider before starting probiotics.

Everyone is different. The time it takes for probiotics to begin exerting their effects will depend on the condition of your gut and the degree of bacterial imbalance. It also depends on the quality of the supplement, as every product will vary in terms of potency and bacterial viability.

Most people should experience benefits within 2-3 weeks after starting a quality probiotic supplement.

Note that some effects may occur before others. For example, digestive symptoms are likely to improve before your mood. 

A probiotic won’t work if:

• It contains few or no living strains
  Depending on the manufacturing and packaging process, many probiotic bacteria may be dead before you take them. Heat, pressure and/or moisture can eradicate probiotic numbers and protective qualities.
  Look for a product that has been packaged to prevent moisture or light affecting the viability of its probiotic contents. Methyl-Life uses CSP™ Activ-Vials and Bottles which have been designed to absorb any excess moisture to keep the probiotic strains viable for longer.
  
  
• The bacteria cannot survive the journey through the gut
  The gastrointestinal environment is highly acidic, and a standard vege capsule will not withstand the passage through the gut. If it breaks down and releases the probiotic bacteria, they will almost certainly be killed off before reaching the intestines.
  Look for probiotics that have been encapsulated to preserve their effectiveness. Encapsulated probiotics show increased stability and survival throughout their processing, storage and passage through the gut.⁸
  
  
• The formulation is ineffective
  Multi-strain probiotic formulas may be more effective than single-strain, as different species work synergistically to restore healthy microbial populations and reduce harmful bacteria. Studies show that supplementation with multi-strain probiotics results in increased enzymatic activity, greater adhesion in the digestive tract, and more effective pathogen inhibition.⁹
  
  
• You didn’t take them
  Probiotic supplements need to be taken consistently for several weeks so they can properly colonize the gut. Starting and stopping your probiotic regimen is unlikely to produce any results. 

If you’ve been taking a probiotic consistently for at least 1-2 months and you haven’t noticed any signs of improvement, check the expiry date and the ingredients list. A quality probiotic should be well within its expiry date, and it should contain at least 10-20 billion colony-forming units (CFU) of live bacteria. These amounts may be indicated on product labels.

If this isn’t the case, stop taking it and look for a better product.