Can You Take Too Many Probiotics? Exploring the Risks

Probiotic-rich foods and supplements have become increasingly popular among health-conscious individuals looking to improve their overall health. While probiotics might bring potential benefits to one’s digestive health, their overconsumption might not yield the desired outcomes. Discover if you can take too many probiotics and their potential risks and side effects.

What are probiotics?

The Food and Agriculture Organization and World Health Organization have defined probiotics as food products containing one or multiple strains of microorganisms that exhibit potential positive effects on health when consumed in recommended amounts. These live microorganisms may be beneficial to your digestive tract, supporting a balanced gut microbiome.

These ‘good’ microorganisms are either bacteria, yeast, or a combination of both. Lactobacillus and Bifidobacterium strains are the most frequently used as probiotics, but you can also find other species, including Saccharomyces cerevisiae spp. boulardii, Escherichia, or Bacillus.

While many studies have investigated how probiotics work in the body, there is no consensus regarding their mechanism of action, which might vary depending on the behavioral strain.

Probiotics can be sourced from foods or supplements. Probiotic foods include yogurt, kefir, and fermented foods such as pickles, kimchi, or miso soup. The common forms of supplements include liquids, but they can also be found as capsules, tablets, or powders.

Can you take too many probiotics?

The straightforward answer is yes. However, 'too many' might mean something different for each person, as individual tolerance to probiotics can vary depending on health conditions, the selected bacterial strain, and dosage.

It is advisable to introduce probiotic supplements in consultation with a healthcare provider.

Signs you may be taking too many probiotics

While probiotics in the form of probiotic foods or dietary supplements might bring potential health benefits, taking too many probiotics may cause certain side effects. These include:

Digestive issues

While beneficial bacteria in probiotic supplements are frequently used to alleviate symptoms related to gastrointestinal issues such as irritable bowel syndrome (IBS) or antibiotic-related diarrhea, they might also cause stomach issues like bloating, gas, or stomach discomfort.

These symptoms might also occur when you first start taking supplements as your body adjusts to changes in gut microbiota.

Headaches

Some bacterial strains produce histamine, a compound that dilates blood vessels and might trigger inflammatory responses in the body, which might contribute to migraines. Individuals with histamine intolerance should discuss with their healthcare provider to select strains that do not increase the level of this molecule in the system.

Allergies

Probiotics might cause allergic reactions, which are frequently caused by the presence of allergens from cross-contamination, such as eggs or milk. It is important to source your probiotic supplement from a known and reputable provider and check the label for potential allergens.

Contraindications of probiotics

While consuming probiotic foods and supplements might bring some potential health benefits, they are not suitable for everyone. Certain groups should consult with a healthcare professional before starting supplementation. These include:

• Individuals with weakened immune system. Individuals with cancer who undergo chemotherapy, people with AIDS, or individuals taking immunosuppressive drugs are more susceptible to bacterial infections, which might be caused by probiotics.
• Individuals with severe illnesses or critical conditions. People who have had major surgery, carry invasive devices, or are critically ill might avoid taking probiotics due to their weakened immune system and compromised gut barrier, which increases the risk of infection.
• Individuals taking certain medications. Research published in Biomedicine & Pharmacotherapy described the interaction of probiotics with certain drugs, including, disease-modifying anti-rheumatic drugs, cardiovascular drugs, cholesterol-lowering drugs, or antidiabetic drugs. People taking these medications should consult with a healthcare provider, as probiotics might affect the efficacy of their other treatments.
• Breastfeeding and pregnant women. There is a limited number of studies that evaluate the safety and effectiveness of probiotics in this group, so it is recommended to discuss with a doctor before starting supplementation.

How should you start taking probiotics?

Several factors should be considered before starting your journey with probiotic supplements. To maximize the beneficial effects of probiotic bacteria, you might consider incorporating the following tips:

1. Consult healthcare provider. Before starting a proportion regimen, consult a medical professional to help you select the probiotic strain and dosage according to your needs and health condition.
2. Start slowly. It is important to give your body time to adapt, as your gut microbiome will undergo changes. Start at a lower dosage and increase it over time to avoid potential side effects such as bloating or gas.
3. Understand individual tolerance. The tolerance to probiotics might differ between individuals. It is important to monitor your body's responses to incorporate changes in your regime.
4. Maintain consistency. Healthy bacteria might need time to populate your gut and exhibit beneficial effects. Maintain consistency, including the time you are taking probiotic food or supplements. Check if your probiotics exhibit better effects when taken on an empty stomach or alongside a meal.
5. Source high-quality probiotic supplements. Aim to select probiotics from known and recognized providers with clear labeling, including strain or the number of bacteria (CFUs) present in the product.
6. Check the labels. Before starting, check the label on the product and follow the manufacturer's recommendations for daily dosage and storage.

Final word

Taking probiotics might bring several health benefits, ranging from balanced digestive health to immune system support. However, probiotics, like any other supplement, can cause negative effects if overconsumed, including stomach discomfort, gas, diarrhea, or bloating.

To maximize their benefits, it is important to manage probiotic intake responsibly. You might consult with your healthcare provider, who can help you select the type and dosage according to your needs and healthcare condition. Aim to combine supplements with other beneficial practices like a nutrient-rich diet, regular exercise, and good sleep.