The Best Time to Take Probiotics According to Science

Best Time to Take Probiotics: Comprehensive Guide

Key Takeaways
Take probiotics on an empty stomach for maximum effectiveness. Optimal times are first thing in the morning or before bedtime. Consistency is crucial—take probiotics at the same time each day. Some probiotics work better with food, especially those that require healthy fats. Pair probiotics with prebiotics to enhance their efficacy.

1. Introduction

Probiotics, which are live microorganisms like beneficial bacteria and yeasts, offer a wealth of health benefits ([1]). Often labeled as "friendly" bacteria, they aid in digestion, enhance immune function, boost nutrient absorption, and may even support mood balance ([1]). With increasing attention on gut health, many people are incorporating probiotics into their daily routines. However, the timing of your probiotic intake can significantly influence their effectiveness. This guide explores the optimal time to take probiotics based on scientific research and expert insights.

2. Why Timing Matters When Taking Probiotics

A. Understanding the Digestive Process

To understand why timing is essential for probiotics, it’s helpful to consider how digestion works. As food enters the stomach, gastric juices—mostly hydrochloric acid—begin breaking down food and destroying harmful pathogens ([2]). This highly acidic environment (with a pH around 1.5 to 3.5) can also damage the beneficial bacteria in probiotics ([6]). To maximize probiotic survival, it’s beneficial to take them when stomach acid levels are at their lowest, giving these "good" bacteria a better chance of reaching the intestines alive.

B. Stomach Acid Levels and Probiotic Survival

While stomach acid is essential for digestion and pathogen defense, it can pose a challenge for probiotic bacteria, as it drastically reduces the number of viable organisms reaching the intestines ([6]). Stomach acid levels are typically highest during and right after meals ([2]), so taking probiotics when acid production is low increases the likelihood of survival for beneficial bacteria, supporting optimal gut health.

C. Antibiotics and Gut Bacteria Balance

While antibiotics are effective for treating infections, they can disrupt the gut's microbial balance by indiscriminately killing both harmful and beneficial bacteria ([5]). Taking probiotics during or after an antibiotic course can help restore this balance, but timing matters: to avoid interference with antibiotic activity, take your probiotic at least two hours apart from your antibiotic dose ([3]).

3. Optimal Times to Take Probiotics

A. Expert Recommendations

Most experts suggest taking probiotics on an empty stomach, either first thing in the morning or right before bed ([6]). This is when stomach acid levels are at their lowest, offering a more favorable environment for probiotics. Studies also indicate that taking probiotics about 30 minutes before a meal may work well, as it allows the bacteria to pass through the stomach before acid levels peak with food digestion ([6]).

For certain strains, like those in products such as MicroBiome Restore, consuming them with a meal that contains healthy fats may further improve their survival ([7]). Consulting product labels or speaking with a healthcare professional can help ensure you're maximizing the potential benefits of your specific probiotic supplement.

B. Consistency is Key

Consistency is crucial when it comes to probiotics ([7]). Taking your supplement at the same time each day creates a steady influx of beneficial bacteria, which supports a balanced gut microbiome. Establishing a daily routine—whether you take your probiotics in the morning or at night—also makes it easier to remember to take them.

C. Personalizing Timing

Individual responses to probiotics vary. For example, some people may experience mild digestive discomfort when taking probiotics on an empty stomach, in which case it may be more suitable to take them with a small meal. Those on antibiotics should time their probiotic intake two hours before or after the antibiotic to allow both to work effectively ([3]). Listening to your body is important, and small adjustments may make a significant difference.

4. Different Types of Probiotics and When to Take Them

A. Lactobacillus and Bifidobacterium Strains

These strains are among the most well-researched and are commonly found in dairy and supplements. Known to improve lactose digestion, enhance immunity, and inhibit harmful bacteria, Lactobacillus and Bifidobacterium are sensitive to stomach acid ([4]). Taking these probiotics on an empty stomach about 30 minutes before a meal increases the chances of survival, allowing more bacteria to reach the gut ([6]).

B. Soil-Based Organisms (SBOs)

Soil-based organisms (SBOs) such as Bacillus species are naturally present in soil and can survive harsh conditions, including high acidity and temperature changes ([8]). This makes SBOs less vulnerable to stomach acid, so they can be taken with or without food and still survive to reach the intestines. However, some experts suggest that taking them on an empty stomach may still optimize their benefits ([7]).

C. Spore-Forming Bacteria

Certain strains like Bacillus spp. form spores that protect them from environmental stressors, including stomach acid ([8]). This spore-forming ability means they can survive the digestive process more effectively than other probiotics. You can take spore-forming probiotics at any time of the day, with or without food. However, maintaining a consistent routine is still advantageous for daily intake.

5. Are Delayed-Release Capsules Necessary?

Delayed-release or enteric-coated capsules are designed to shield probiotics from stomach acid, releasing them in the intestines. While these capsules may sound ideal, research suggests they may not be necessary for effective probiotic delivery ([6]). Many probiotic strains are naturally resilient, especially when taken at the right time ([6]). Additionally, the efficacy of delayed-release capsules can vary due to individual digestive differences, making them potentially less reliable.

Instead, focusing on high-quality probiotics and adhering to optimal timing may be a more effective approach. While delayed-release capsules often come with a higher price, they may not offer substantial additional benefits.

6. The Best Time to Take MicroBiome Restore

We recommend taking MicroBiome Restore before your first meal of the day, on an empty stomach, with a glass of water or a beverage of your choice.

Taking MicroBiome Restore on an empty stomach ensures that the probiotic strains have the best chance of reaching your intestines alive, maximizing their potential benefits for your gut health.

7. The Role of Prebiotics in Gut Health

Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut ([2]). They are not living organisms, so they remain unaffected by stomach acid or timing. Common sources include chicory root, garlic, onions, bananas, and whole grains ([2]). Combining prebiotics with probiotics—a practice known as synbiotics—can amplify benefits by supporting probiotic survival and colonization in the gut.

Incorporating prebiotic-rich foods into your diet, such as acacia senegal or Jerusalem artichokes, or using synbiotic supplements that combine both prebiotics and probiotics, can contribute to a balanced microbiome.

8. Precautions and Tips for Taking Probiotics

A. Possible Side Effects

While generally safe, probiotics may cause mild side effects like gas, bloating, or upset stomach, especially during initial use ([7]). These symptoms usually subside as your body adjusts. If symptoms persist or worsen, consider stopping the supplement and consulting a healthcare provider, especially if you have a compromised immune system or serious health conditions.

B. Selecting the Right Probiotic Supplement

With the multitude of probiotic options available, choosing the right one can be challenging. Consider the following:

• Strain Diversity: A broad range of bacterial strains offers diverse health benefits, promoting a healthier microbiome ([4]).
• Colony-Forming Units (CFUs): Aim for a CFU count in the billions, but consult with a healthcare provider if unsure about the appropriate amount. Caution is always recommended, especially since many brands include extremely high CFU counts.
• Shelf Stability: Consider storage needs, as some probiotics require refrigeration, while others are shelf-stable.
• Targeted Formulations: Some probiotics are tailored to specific health concerns, like digestion, immunity, or women's health. Choose a supplement that aligns with your goals.

MicroBiome Restore is a high-quality supplement offering diverse probiotic strains.

C. Combining Probiotics with Prebiotics

Pairing probiotics with prebiotics can enhance their efficacy. Consider adding prebiotic-rich foods to your meals or opting for synbiotic supplements. While timing is less crucial for prebiotics, taking them alongside probiotics can be convenient and effective.

9. Conclusion

In sum, taking probiotics on an empty stomach, either first thing in the morning or before bed, generally maximizes their chances of survival through the digestive tract. Consistency is crucial—taking them at the same time daily ensures a steady supply of beneficial bacteria to the gut. Combining probiotics with prebiotics further supports a balanced and healthy microbiome.

By timing your probiotics appropriately and using these strategies, you’re on the path to optimizing your gut health.

References

• [1] Harvard Health Publishing. (2020). Health benefits of taking probiotics. Retrieved from: https://www.health.harvard.edu/vitamins-and-supplements/health-benefits-of-taking-probiotics
• [2] Krajmalnik-Brown, R., et al. (2012). Effects of gut microbes on nutrient absorption and energy regulation. Nutrition in Clinical Practice, 27(2), 201-214. doi: 10.1177/0884533611436116
• [3] McFarland, L. V., & Evans, C. T. (2018). Probiotics for the Primary and Secondary Prevention of C. difficile Infections: A Meta-analysis and Systematic Review. Antibiotics, 7(2), 41. doi: 10.3390/antibiotics7020041
• [4] Ouwehand, A. C., Salminen, S., & Isolauri, E. (2002). Probiotics: an overview of beneficial effects. Antonie van Leeuwenhoek, 82(1-4), 279-289. doi: 10.1023/A:1020620607611
• [5] Suez, J., et al. (2018). Post-Antibiotic Gut Mucosal Microbiome Reconstitution Is Impaired by Probiotics and Improved by Autologous FMT. Cell, 174(6), 1406-1423.e16. doi: 10.1016/j.cell.2018.08.047
• [6] Tompkins, T. A., Mainville, I., & Arcand, Y. (2011). The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract. Beneficial Microbes, 2(4), 295-303. doi: 10.3920/BM2011.0022
• [7] Williams, N. T. (2010). Probiotics. American Journal of Health-System Pharmacy, 67(6), 449-458. doi: 10.2146/ajhp090168
• [8] Zhang, Y. J., et al. (2015). Impacts of Gut Bacteria on Human Health and Diseases. International Journal of Molecular Sciences, 16(4), 7493-7519. doi: 10.3390/ijms16047493