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The Science and Benefits of Probiotics

Medically reviewed and edited by Dr. Anthony Puopolo

What are Probiotics?

Probiotics are live microorganisms made up of healthy bacteria and yeast. They exist within the human body as well as other living organisms. The good bacteria in probiotics helps fight infection from bad bacteria within the body.

Although the human body naturally creates probiotic bacteria, increasing the amount of probiotics in the body — via food or supplements — can be beneficial for your health.

Lactobacillus and Bifidobacterium are bacteria most commonly found in probiotics, with the yeast Saccharomyces boulardii also frequently present.

In the 2021 International Food Information Council’s (IFIC) Food and Health Survey, 32% of respondents said they actively try to ingest probiotics. Of those respondents, 60% try to consume probiotics at least once a day.

You can increase your probiotic intake by adding certain foods to your diet, or by taking specific supplements. When foods are labeled as having “live and active cultures”, it’s typically a good sign that they contain probiotics.

Do probiotics help you lose weight?

Probiotic microorganisms in the digestive system help to break down fiber and turn it into short-chain fatty acids, which may inhibit dietary fat absorption.

This helps to regulate appetite and metabolism, which can promote weight loss.

Probiotics have also been found to lower the fat percentage in the body. People with obesity tend to have less diverse gut bacteria than individuals who are leaner. But with the added consumption of probiotics for 3 to 12 weeks as shown in a 2017 study, there was a significant reduction of fat percentage in subjects with obesity.

If you are interested in losing weight or learning more about the processes involved in weight loss, LifeMD offers an individualized weight management program that can help you start feeling your best. Whether or not you are looking to incorporate probiotics into your weight loss plan, LifeMD is here to help.

Benefits of Probiotics for Women

Probiotic microorganisms are naturally found in the stomach, intestines, and vagina, so consuming additional probiotics can be helpful for women combating certain health conditions.

Probiotics can be extremely beneficial in treating vaginal or urinary conditions including yeast infections and urinary tract infections (UTIs). The addition of healthy bacteria and yeast into the system works to fight off the infecting microorganisms, restoring normal flora.

Some women also take probiotics to support fertility. Good bacteria from probiotics helps to regulate the pH of the vagina. Maintaining a healthy vaginal pH is vital to ensuring sperm can survive on its way to fertilizing the egg.

Probiotics have also been shown to impact hormone regulation in a positive, non-invasive manner. A 2021 study found that consuming probiotics is a beneficial way for perimenopausal women to maintain hormone homeostasis.

Eating probiotic-rich foods or taking supplements is a great way for women to address gastrointestinal (GI) issues. Between 14 and 24% of women in the United States deal with irritable bowel syndrome (IBS). There is a lot of research suggesting that incorporating more healthy bacteria into the gut will regulate symptoms of digestive conditions like IBS.

In recent years, dermatologists have begun to introduce probiotics as treatments for different skin conditions, including acne, eczema, and rosacea. Many skin conditions are actually the result of inflammatory issues resulting from imbalances in the gut. Probiotics target the gut and work to get the immune system — and skin — back on track.

Probiotics for pregnant women

Probiotics can be useful natural treatments for women experiencing uncomfortable GI symptoms during pregnancy.

Dubbed “morning sickness,” nausea and vomiting are common occurrences during pregnancy, with over 85% of pregnant women experiencing these symptoms. A 2021 study found that the consumption of probiotics during the first trimester of pregnancy greatly decreased symptoms of morning sickness, due to the way in which the healthy bacteria balanced the influx of hormones.

That being said, it is always important to consult with your doctor before starting any new treatment, especially during pregnancy.

Benefits of Probiotics for Men

Probiotics are just as important for men as they are for women, with many benefits overlapping. Consuming probiotics supports men’s digestive system in a similar way to women’s, reducing uncomfortable GI symptoms.

Men’s sexual health can benefit from taking probiotics as well. A 2017 study compared a group of men taking a probiotic supplement with a group of men taking a placebo. After 6 months, the probiotic group saw improvements in their sperm count, testosterone levels, volume of ejaculation, and sperm concentration and motility.

Probiotics are also being studied for their potential role in helping to prevent prostate cancer. A 2018 study found that a certain bacteria, Bacteriodes massiliensis, was abundant in patients with prostate cancer but much less numerous in those not diagnosed with the cancer. The researchers concluded that focusing on this difference in the gut microbiome introduces the potential for probiotic supplementation to play a role in treating or preventing prostate cancer.

That being said, more research needs to be done on the effectiveness of probiotics as a viable treatment for prostate cancer.

In both men and women, probiotics boost immunity. Several studies have shown that because of the way in which they target bad bacteria, probiotics have the potential to treat a variety of diseases and conditions — and may also hold preventative powers.

Benefits of Probiotics for Children

When a baby is born, their immune system is populated with healthy bacteria during vaginal delivery and through their mother’s breast milk.

When babies are delivered via c-section and/or drink formula, their immune systems may be slower to develop. It can be difficult for their guts to populate with good bacteria. Incorporating probiotics into young children’s diets can help supplement this. The easiest way to do this is with foods such as yogurt or cottage cheese.

Lacking bacteria diversity can impact the immune system later in life, potentially leading to the development of allergies, eczema, and other autoimmune conditions.

Additionally, during potty training, GI conditions like constipation and diarrhea are common. Probiotics can also help relieve these symptoms and make it easier for children to adjust to using the toilet.

Keep in mind that it is important to check with your child’s pediatrician before adding probiotics to their diet, as probiotics may overwhelm a child’s immune system if introduced incorrectly.

Eating Probiotic Foods vs. Taking Supplements

We’ve established that probiotics are good for you, but how do you incorporate them? Fortunately, there are plenty of options. Whether you start eating more fermented probiotic-rich foods or start taking probiotic supplements, your gut will thank you.

That being said, it’s important to know the difference between them.

Eating foods rich in probiotics is great because you reap more than just the probiotic benefits, as each food is made up of its own micronutrients. Make sure to eat a balanced diet to optimize the benefits of the probiotics. As long as the label mentions “live cultures,” some of the best probiotic foods you can start consuming today include:

• Yogurt

• Kefir

• Kombucha

• Apple cider vinegar

• Miso

All foods that contain probiotics have been fermented, but it's important to note that not all fermented foods are probiotic.

While adding specific foods to your diet is a great way to introduce more probiotics, taking supplements is also an option. There is no evidence suggesting that supplements have any added benefits over probiotic foods, besides the aspect of convenience, but they are a valid choice.

Probiotics have countless benefits for overall health. Keep in mind that when starting to add more probiotics to your diet, you may experience some GI symptoms — including bloating and constipation — for a few days as your body adjusts to the change in its gut microbiome.

Where Can I Learn More About Probiotics?

Adding probiotics to your diet is a natural way to help treat several conditions.

If you want to learn more about how you can incorporate probiotics into your diet (and to find out if they’re right for you), LifeMD can help. A medical professional can assist you with information about probiotics and gut health — all from the comfort of your own home.

Dr. Anthony Puopolo

Dr. Puopolo holds a B.A. in Biology from Tufts University, M.A. in Biology from Boston University, and Doctor of Medicine from the Boston University School of Medicine. He also completed a Family Medicine and Psychiatry residency program in the U.S. Army.

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