Probiotics 101: Best Time to Take Probiotics for Optimal Results

Probiotics contain live microorganisms that reportedly have a wide range of benefits for our health and well-being, all boxed up in one tiny tablet, gummies, or probiotic-rich food, enhancing our microbiome composition. The use of probiotics has grown exponentially in recent years, as more people are introducing health and wellness supplements into their daily regimes. Reported health benefits include immune support and enhanced digestive, metabolic, skin, urogenital, and mental health. But when is the best time to take probiotics?

What are probiotics?

Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the ‘good' bacteria within our bodies. When administered in adequate amounts, probiotics confer a health benefit on the host. They increase one's existing supply of ‘good’ microbes, which help fight off harmful pathogenic bacteria, supporting immunity against infections, strengthening the gut barrier, and maintaining an effective balance of gut microflora.

An appropriate way to differentiate between the types of probiotics is to determine the specific strain. There is a range of probiotic strains available, each with its own reported health benefits for different areas of the body or purpose. The seven core genera of microbial organisms most often used in probiotic products are Lactobacillus spp., Bifidobacterium spp., Saccharomyces spp., Streptococcus spp., Enterococcus spp., Escherichia spp., and Bacillus spp.

The health benefits of probiotics encompass gut health, digestive health, urogenital health, immune support, skin health, and metabolic health. These potential health benefits are strain-specific, and clinical trials can determine which probiotic strains should be used for individual health requirements and conditions.

For example, Saccharomyces boulardii, a type of yeast probiotic, is used for its potential benefits in treating certain gastrointestinal disorders, including diarrhea and some infections. Lactobacillus rhamnosus has been used as an adjunct to boost digestive health, alongside skin health and respiratory inflammation. Bifidobacterium longum may be effective in alleviating gastrointestinal, immunological, and infectious diseases.

Many probiotics are used for the proposed benefits to our physical health; however, mental health probiotics have also been reported, evidence for which considers the microbiota-gut-brain axis connection.

What is the best time to take probiotics?

Scientific evidence regarding the most effective time to take probiotics is extremely limited, meaning there are no definitive timing recommendations. However, the time you take probiotics may still be important for several reasons. Factors such as personal convenience and preferences, specific strains of probiotics used, and each brand's usage recommendations due to different formulations are all relevant to your probiotic routine and should be considered before use.

It is important to note that probiotics should be taken according to your healthcare provider's recommendations or the brand's usage directions, as these are based on the individual strain and type of probiotic. Some evidence suggests that the timing of probiotic intake may not significantly affect probiotic efficacy and colonization in certain strains.

However, to successfully provide their proposed benefits, probiotics need to reach the large intestine to have the highest impact. Stomach acidity is the biggest challenge in the probiotic journey, and to pass through the stomach intact, certain factors are to be considered such as intake time and conditions.

Empty stomach: in the morning

In order to pass through the stomach intact, it is commonly thought that taking probiotics in the morning on an empty stomach is the most effective method, given that stomach acid is produced when food is consumed. However, this may be one of the most common probiotic myths.

One study examined the influence of gastrointestinal secretions on the survival of lactic acid bacteria, finding significant differences among species in their sensitivity to gastric and intestinal secretions.

Some strains of probiotics, including Lactobacilli spp., may thrive in an acidic environment. Enteric coating is widely utilized in medication delivery systems, preventing the degradation of active ingredients by stomach acid. Products with enteric coating are thought to more successfully reach the intestine for better absorption and efficacy, enhancing product bioactivity.

Therefore, it is important to recognize that intake time is highly specific to the strain and delivery system of the probiotic. While taking some probiotics on an empty stomach may be most effective, for others, it may not be.

With meals: during or right after meals

Some literature supports the idea that certain foods can aid the journey of beneficial bacteria to the upper GI tract, providing a supportive environment for probiotics and potentially enhancing their effectiveness.

One research study used an in vitro Digestive System (IViDiS) model of the upper gastrointestinal tract to examine the survival of a commercial multi-strain probiotic. The study found that the survival of all bacteria in the product was highest when taken with a meal or 30 minutes before a meal, specifically meals with high fat or dairy content.

A study analyzing the survival of probiotic lactobacilli in acidic environments found that the presence of glucose in stomach acid enhanced the survival rate during gastric transit. One in vitro study concluded that chocolate may offer superior protection for the delivery of the bacterium into the colon. However, the study used in vitro models to simulate the human gastrointestinal tract, which cannot fully replicate the complexity of human digestion. It tested only two probiotic strains, so human clinical trials are required to confirm these findings.

Bedtime: before going to bed

The rationale behind this timing is that during sleep, the production of gastric acid and digestive enzymes is lower compared to when you are awake and eating. However, research evidence to support the effectiveness of taking probiotics before bed is extremely limited.

It may be that some people find a routine of taking their probiotics before bed improves their adherence to regular probiotic intake, but it is unclear if this affects the efficacy of the probiotics.

Nonetheless, probiotic intake has been associated with sleep quality. One quantitative meta-analytic study found that probiotic supplementation significantly reduced self-assessed sleep quality parameters compared to placebo. However, it is not clear whether or not this relates to an evening intake time.

Tips for maximizing probiotic benefits

To ensure you're getting the most out of your probiotics, consider these helpful tips. From maintaining a consistent routine to combining probiotics with prebiotics, each approach can enhance the effectiveness of these beneficial microorganisms.

Consistency and routine

Establishing an appropriate and consistent routine is the best way to elicit the proposed health benefits. This approach not only helps you remember to take your supplements daily through habit formation but also ensures that a stable population of beneficial bacteria is maintained in the gut by taking probiotics at the same time each day.

Some probiotic supplements may have specific timing recommendations based on the strain used, so always follow the instructions on the product label or consult a healthcare provider for more personalized advice.

Combining with prebiotics

Some prebiotics can be found in certain food sources, such as onions, garlic, and oats. Some probiotics are considered ‘synbiotics’, meaning they are a mixture of both probiotics and prebiotics. Prebiotics help probiotics thrive within the gut serving as a food source, enabling probiotics to survive longer inside the human digestive system.

Storage and handling of probiotics

Probiotics should always be stored and handled according to the manufacturer’s recommendations. Some products may need to be refrigerated to stay effective, while others are formulated to be stable at room temperature. Exposure to moisture and light can damage probiotics, so always store them in a cool, dry place.

There is a small chance that the bacteria or yeast in probiotics may cause infection in people with a weak immune system, such as those with chronic illness, those taking immunosuppressant drugs, and infants born prematurely. Always consult your healthcare provider prior to use.

Final word

Probiotics vary significantly in strain, type, delivery method, and reason for use. The most effective time and circumstances to take probiotics also vary significantly.

Some probiotic strains may be most effectively taken on an empty stomach to increase the survival rate of live microorganisms that otherwise may be killed when the stomach acid is secreted. If you experience gastrointestinal discomfort when taking probiotics on an empty stomach, or if the specific probiotic strain you are taking benefits from combination with food, consider taking them with a meal that includes some fats to provide a buffering effect. This increases the likelihood that a higher number of viable bacteria will reach the intestines.

It is always advised to obtain a clinical assessment from a healthcare professional before starting any new supplement regime. They can recommend the most effective regime for your individual needs and preferences.