Lifestyle·NutritionWhy biotic supplements might be ‘a waste of money’ and could even backfire for someBy Ani FreedmanBy Ani FreedmanFellow, Fortune WellAni FreedmanFellow, Fortune WellAni Freedman is a fellow on the Fortune Well team.SEE FULL BIO Experts are increasingly shifting away from recommending the supplements.Getty ImagesAs the gut health trend continues to grow, the biotic market has exploded—it was valued at $87.7 billion in 2023.
biotic supplements—beneficial bacteria and yeasts—can seem appealing if you’re looking to imve gut health, or how well your digestive system is working to break down food, absorb nutrients, and eliminate waste.
biotics can also help strengthen the gut microbiome, made up of trillions of microorganisms including bacteria, viruses, and fungi that are vital in nutrient absorption, digestion, and overall health.
But experts are increasingly shifting away from recommending the supplements—the American Gastroenterological Association does not recommend using biotics for most digestive conditions, nor has there been sufficient evidence for the AGA to recommend it to the general population.
“I don’t advocate for daily use of biotics if you’re healthy and you’re eating well. I think it’s just a waste of money,” says fessor of microbiology at UMass Chan Medical School, Vanni Bucci.
Should you take biotics?
There are only three situations in which the AGA recommends taking biotics, all under clinical supervision: Preventing bacterial infection in adults and children taking antibiotics.
Preventing necrotizing enterocolitis, a life-threatening illness in preterm, low birthweight infants Managing pouchitis, a complication of inflammatory bowel disease.
“They are definitely good at restoring and temporarily relieving blems until your good bacteria that were disturbed can come back and reestablish the healthy ecosystem,” Bucci tells Fortune.
He advises using them for temporary relief, but re has shown that taking biotics after a course of antibiotics might not do much—and could delay gut health recovery.
Some people may find that biotics make them feel better, but it’s certainly not to transform your gut health in isolation. “It will ameliorate some distress, but it’s not the solution,” he says.
What’s much more important, Bucci explains, is eating a healthy diet. “That’s much better than any biotic out there,” he says.
King’s College London fessor of epidemiology Tim Spector, who has done substantial re on the gut microbiome, encourages people to shift their diet before thinking biotics.
He advises eating at least three servings of fermented foods per day and 30 different plants per week—fruits, vegetables, whole grains, and legumes—which contain essential fiber and prebiotics to your gut bacteria.
“I think we’ve underestimated [fermented foods] and overestimated the effect of commercial biotics,” he told Fortune. “Your microbiome is a record of how you’re living,” Bucci says.
If you have a poor diet—high in red meat and low in fiber, fruits, whole grains, and vegetables—and frequently take antibiotics, you’ll ly have poor gut health, and biotics can’t fully fix that.
When biotics make things worse Some re indicates that biotics could disrupt the balance of your microbiome—which has its own unique ecosystem—and interfere with your good gut bacteria.
And for for those dealing with—or who have previously had—small intestinal bacterial overgrowth, also known as SIBO, taking a biotic supplement may actually worsen their symptoms.
“You’re holding too many bacteria in your gut and it leads to inflammation,” Bucci says.
“If you’re suffering from this and you’re overloading with extra bacteria that you’re ingesting, it might lead to some inflammatory exacerbation.” SIBO arises when there is an abnormal increase in the amount of bacteria in the overall bacterial population in the small intestine, especially bacteria that is not normally found there, according to the Mayo Clinic.
It can cause diarrhea, loss of appetite, abdominal pain, nausea, bloating, malnutrition, and unintentional weight loss.
People can develop SIBO from complications after abdominal surgery, structural blems in and around the small intestine, and from certain medical conditions Crohn’s disease, celiac disease, diabetes, or other conditions that slow movement of food through the small intestine.
A 2018 study found that some biotics may voke symptoms for SIBO patients including gas, bloating, and brain fogginess, suggesting that the supplements should be used with caution among people with the condition.
The type of biotic you take is important If you and your doctor agree that biotics could be helpful, here’s some guidance on how to pick a one: Bucci says that all of the biotics on the market are more or less the same, because they contain the same bacterial strains.
However, each brand may vary in quality.
You should check the label of a biotic for the ing: CFU count, or Colony-Forming Units, at the time of expiration to ensure there are enough cultures through the duct’s shelf life.
Storage requirements—Because biotics are bacteria, some need to be refrigerated, but others are manufactured to be shelf-stable. Third-party testing for potency and purity.
Delayed-release capsules, enteric coating, or spore-based strains, which will ensure the bacteria can survive in stomach acid. For more on biotics: Dr.
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