Probiotics - all you need to know about them

Today I continue with the practical articles, looking at one of my favorite topics - probiotics. And although the topic of probiotics has been widespread in recent years, wherever I was, I wanted to make a slightly different article and incorporate elements that are less often spoken about. Such as:

• how they are stored,
• why most do not survive passing through the stomach,
• how and when to best accept,
• does it matter if they rotate,
• what the different strains mean,
• and take prebiotics with them.

Hope to be of use to you! So, we start, of course, with:

Their storage, which is super important and obligatory, is indicated on the packaging - so always read what the manufacturer recommends. There are probiotics that are stored in a refrigerator and others that do not need it.

Problems are usually the probiotics requiring a refrigerator, because it is possible somewhere in the neighborhood to get confused and buy an expensive product that does nothing. For example, I've seen in a shop selling such a probiotic to the cashier instead of being put into the refrigerated showcase where it belongs. Such probiotics are not a good idea to order online, for the same reason.

So - know what you buy, where it is stored, and keep track of where it stores the store or pharmacy you buy it from. Shelf life is also key and usually ranges from 1 to 2 years for probiotics. So step # 1 when buying a probiotic is to read how to store it and see its shelf life.

The next factor that is not to be ignored is whether they survive by going through the stomach. This is one of the questions that has held not one and two laboratories awake at night, because probiotics are good at acting in the intestines, but most do not get there because the hydrochloric acid in their stomach kills them relentlessly. After all, her role is to do just that - to neutralize all the external microorganisms that fall within us, so she does not mind much.

So, thanks to the question of "how to survive more than them," several mechanisms have already been created to make it happen, the most famous being:

• double capsules (one dissolves in the stomach, the other in the intestine),
• delayed dissolution (by means of a sticking agent), and
• micro encapsulation.

Of the above 3, the most common are double capsules and micro encapsulation. For double capsules, the only possible disadvantage is the number of strains in them because the double capsule itself is bulky and there is little room for the probiotics themselves, although there are exceptions. With delayed dissolution, it is good to investigate how it was achieved and what clinging agent was used. Otherwise, my favorite technique is micro encapsulation, which allows relatively little probiotics to achieve good results.

For all other formulas that do not use any of the above 3 techniques, it is reliant on volume - that is, a rich formula with lots of strains and a great number of probiotics is made to allow any part to reach the intestines. However, when they are microencapsulated, such an excess volume is not necessary because it is assumed that as many as they pass.

The dose is also important especially if taken with a therapeutic purpose. Here the recommendation is that the probiotic supplement contains at least 8-10 billion live probiotics from several different strains. And if they adhere to one of the above 3 techniques, this number is usually sufficient. If, however, they are not protected - it is good to accept a lot more, with some companies offering 25, 50 and even 100 billion per tablet.

At high concentrations, probiotics may come in more, but this is easily detected because light diarrhea appears. It is then appropriate to reduce the dosage or to thin the intake.
Routine, when to accept and how is the fourth key moment, because they like everything else require devotion and regular reception. For starters, because of their survival in the stomach, it is good to take them on an empty stomach to allow them to go through hydrochloric acid as quickly as possible because whatever the technique of preserving them - too long a stomach stomach will greatly neutralize from them.

Then it is best to avoid hot drinks (coffee, tea, warm soups, broths) about 10-15 minutes before and after taking probiotics because the heat also kills them. It is not accidental yogurt made at a maximum of 50 degrees - any temperature above it comes in more and reduces their chances of survival.

And, of course, for maximum results, it's right to drink regularly, especially if you're just starting to take them. In this case, the recommendation is that you do not miss days and buy them literally every day so that they can feel stable, colonize the intestines with good strains, and enjoy all the possible benefits of them as a healthier beautiful skin, a stable immune system, healthy intestines, and so on.

The rotation of different species is the next aspect I consider to be important. Here are 2 important moments. To understand me, first accept that the bacterial composition in each of us is an ecosystem that needs diversity to thrive. Just like everything in nature. And this follows two important conclusions.

First, it is good to take several different probiotic strains, not just one. It is not a coincidence that the rich ecosystem affects nature and this is applicable in every sphere, especially for our microbe.

And second, at best, we are even talking about the combination of probiotics and the intake of fermented foods that are rich in other species - soil strains that are more stable, stronger, and generally better than anything the rest.

However, one type is sufficient or not, it is still not very clear, so I prefer to play safe and get both. Especially if one is a set of all-in-one formula anyway, and you do not have to think much, much.

The different species and what role they have is the next item. Probiotics with an asterisk * are present in ONE:

• Bifidobacterium bifidum * - the most prevalent probiotic in newborns and colon. It promotes the absorption of valuable substances, blocks the action of some harmful bacteria, maintains the immune response and prevents diarrhea. Helps fight candida and is suitable for the treatment of diarrheal episodes caused by enteropathogenic Escherichia coli microorganisms. Improves vaginal microflora.

• Bifidobacterium longum * - supports the function of the liver, reduces inflammation, helps to purify from lead and some heavy metals.

• Bifidobacterium breve * - helps to colonize the intestine with a healthy colony and expels the bad bacteria. Suitable for diarrhea, irritable bowel syndrome and colic in babies.

• Bifidobacterium infantis - relieves symptoms of irritable bowel, diarrhea and constipation. Improves vaginal microflora. Supports the decomposition of oxalates.

• Bifidobacterium Lactis * - is one of the most powerful probiotics that has been tested to take care of our immunity, fight against tumors, improve absorption of valuable substances (vitamins and minerals) and reduce bad cholesterol. Available mostly in raw milk, from wherever and all benefits from it. Studies also link it to improving gastrointestinal tract performance, reducing intestinal permeability, normalizing peristalsis, reducing symptoms of irritable bowel syndrome, helping with lactose intolerance. In our mouth, it fights the caries by reducing the number of bacteria that cause them. In terms of immune system - it boosts immunity in the older generation, blocks the action of H. pylori, fights infections and helps with various allergies such as stunning inflammation.

• Lactobacillus casei * - supports immunity, blocks the action of H. pylori and helps fight infections. Reduces the effect of allergies and improves cholesterol.

• Lactobacillus acidophilus * - relieves gas and swelling, positively affects people with lactose intolerance. In studies, it has reduced E. coli by 61%, lowered cholesterol levels and helped create vitamin K. Important for immune strengthening of intestinal associated lymphoid tissue. It has a positive effect on the recovery of vaginal flora in women.

• Lactobacillus bulgaricus * - a powerful probiotic strain that fights the harmful bacteria entering the digestive system and is sufficiently stable to withstand acidic gastric juice. Neutralizes toxins and naturally produces its own antibiotics. Studies of Bulgarian scientists associate the strain with anti-tumor, immunomodulatory, anti-ulcer and antibiotic activity.

• Lactobacillus brevis - survives travel in the gastrointestinal tract, strengthens cell immunity, supports escape T-cell killers and neutralizes H. pylori.

• Lactobacillus rhamnosus * - maintains the bacterial balance and healthy skin, also acting positively in atopic dermatitis. Involves in the fight against urinary tract and respiratory infections, reduces anxiety by reducing stress hormones and gamma-aminobutyric acid neurotransmitter receptors. It also survives in the gastrointestinal tract.

• Bacillus subtilis - producing heat resistant probiotics endosomes. It calls for a powerful immune response and maintains the intestinal associated lymphoid tissue. It inhibits the growth of bad bacteria such as Salmonella and other pathogens.

• Bacillus coagulans - producing heat-resistant probiotics endosomes that improve nutritional absorption.

• Saccharomyces boulardii - a probiotic strain of yeast that regenerates the natural flora of the colon and small intestine and improves the growth of intestinal cells. Proven effective in treating inflammatory bowel diseases such as Crohn's disease. It has antitoxic and antimicrobial effects and reduces inflammation.

Contraindications or who and why should not take probiotics. Actually, when we talk about probiotics, things are always flowers and roses, right! They are good, helpful, healthy, and so on.

Unfortunately, however, this is not the case, and yet there are conditions in which some strains can cause harm. I have written on the subject another time, but I should mention it here too - we are talking about histamine intolerance, which generally avoids some probiotics because they can increase histamine release.

And they are: Lactobacillus bulgaricus, L casei, S thermophilus & L rauteri.

Prebiotics are the last point we will discuss today - what they are in short and important. And prebiotics are actually just food for probiotics. The thing that allows them to survive and multiply themselves. Most often, they are the fibers in some foods, among the best prebiotics are chicory, inulin, artichoke, the green banana (plantain), etc.

In general, all plant foods are also prebiotics, some are more prebiotic than others :)) There is even a theory among doctors dealing with the microbiome that there is no need to take many probiotics but it is important to obtain different types of prebiotics (that is, to consume many different types of herbal foods, and their number should not fall below 30-50 different species per week) and our microflora will thrive on its own.

From this point of view, they are quite important. But the question is - should we take them as a dietary supplement along with probiotics. And here's my answer.

On the one hand, if the synbiotic is on a capsule - NO. The reason is that prebiotics are more bulky (however, they are fiber) and when they are added to the capsule, they invariably occupy much of the capsule. A place that I would prefer to be reserved for probiotics.

On the other hand, if they are in powder form or taken separately, and do not affect the number of probiotics in a dose - definitely YES. This will help probiotics to multiply and create their own colonies much faster, as well as to feel much better.

It was for me today, I hope it was useful to you!

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