By Corinna Richards
As recently as just several years ago, consumers faced few choices when it came to probiotics, or beneficial bacteria, those “good little bugs” that keep the “bad bugs” living inside us in check. Beyond live-culture yogurt, not many people knew where to find friendly bacteria. For those who did, there were relatively few products from which to choose.
Although the term probiotics was, in fact, first used in scientific literature in 1965 (in Science magazine), these days we know much more about these beneficial bacteria and how essential they are to our health. (For a good overview, read “Probiotics: An Old Story Takes On New Meaning,” Issue 44/November 2001.) At the most basic level, probiotics help maintain the proper balance and functioning of our gastrointestinal fauna, crucial to absorbing nutrients from our food and eliminating toxins.
Probiotics also play a major role in bolstering our immune systems. Having an imbalanced gut ecology leaves us vulnerable to a wide range of infections from the urinary tract to the lungs and all the way up to the sinuses””and can cause ailments as transient as 24-hour diarrhea or as chronic as autoimmune diseases.
One cause of GI imbalances is the overuse of antibiotics””both as prescribed by doctors and from consumption of meat and dairy products containing antibiotic residues. Another is eating a diet high in refined, processed foods. And food allergies, which are common yet often go undiagnosed, can wreak havoc throughout our gastrointestinal tracts. Research has resulted not just in a greater understanding of the vital role that probiotics play, but also in an explosion in the number and varieties of supplements now available. But what makes a probiotic product superior? And how can we know what we’re buying?
For optimal effectiveness, a probiotic supplement needs to fulfill three criteria: First, it should contain the most beneficial strains of bacteria. Second, it needs to deliver sufficient numbers of live bacteria into your gastrointestinal tract. And third, the bacteria must be able to live, at least for a time, in your body.
The science behind the strain
Our intestines contain approximately four pounds of intestinal bacteria, consisting of some 400 species. Every day several ounces more are produced and excreted. Specific species have been shown to colonize different areas of the GI tract and to have different therapeutic effects. And while some probiotics are able to reside in the GI tract for only about a day after consumption, others can hang around for up to three weeks. Fragile species such as Lactobacillus reuteri, as well as L. acidophilus and Bifidobacterium bifidum, which are often added to yogurt, may need to be replaced daily.
Species are derived from a variety of sources, including humans (extracted from sources like colon biopsies), dairy products (from fermented milk and cheese), animals (cows and pigs), plants (lichee nuts) and soil (soil-based organisms, or SBOs). Once isolated in labs, the bacteria are then purified and cultured. Is it important to get a probiotic derived from humans? That depends on whom you ask. Silvano Arnoldo, sales manager at probiotics supplier Chr. Hansen BioSystems says, “You can find the same strain in animals as in humans. The important thing is the science behind the strain, which must show that the strain is compatible to the human GI tract.” But other manufacturers, like nutritionist Brenda Lynn Petesch, supervisor of research and development for Wakunaga of America, disagree. Petesch says human-derived probiotics are more likely to colonize the human body.
The language of probiotics
There are three important terms to keep in mind when choosing a probiotic: genus, species and strain. For example, Lactobacillus (genus), acidophilus (species), DDS-1 (strain). Genus is the broadest classification and strain is the most defined; the strain will give you the most specific information about the microorganism. Unfortunately, you won’t see strains listed on product labels.
To ascertain what strains of bacteria are in a product, you must contact the manufacturer (the telephone number or website will be listed on the label). For general purposes, it may not be important to know exactly which strains (determined by DNA testing) are used in your probiotic product and what the latest research has shown their functions to be””but it is important to make sure the manufacturer knows! And if you suffer from a specific health condition, this information becomes more crucial, since different strains may have quite different therapeutic benefits.
Which probiotic is right for you?
Beneficial microorganisms that normally inhabit the human colon become fairly well-established shortly after birth and remain relatively stable throughout life. So do we need to take extra infusions of probiotics if we’re healthy? If so, do we need them continuously? Lita Lee, Ph.D., author of The Enzyme Cure, says, “a healthy colon doesn’t need continuous anything. We create the need for probiotics by our refined, processed diets and the overuse of antibiotics.” Add to this the gut-wrenching effects of eating factory-farmed meat, drinking too much alcohol and living a typical stress-filled life, and probiotics may be just what the doctor should order to get your insides in tip-top shape.
As early as the dawn of the 20th century, researchers had begun to see the benefits of adding friendly bacteria to adult diets; Nobel Prize-winning bacteriologist Elie Metchnikoff linked yogurt consumption to longevity in Bulgarians in 1907.
Probiotics are still associated with general health and vitality, but current research suggests they can also be helpful in treating specific conditions. For instance, studies have shown that children suffering from chronic diarrhea recover faster when fed yogurt with probiotic cultures. Allan Walker, M.D., a professor of pediatrics at Harvard Medical School, says that introducing this type of probiotic bacteria into children’s diets can reduce their chances of ending up with allergic diseases such as lactose intolerance, asthma, eczema and rhinitis by as much as 50%.
There are hundreds of studies showing specific benefits of probiotic supplementation for numerous health conditions in all age groups, but probiotics have obvious benefits for intestinal problems. William Stuppy, M.D., a renowned gastroenterologist in Los Angeles, says he generally relies on Horizon Quest’s Probacillus Plus. It contains two strains, Lactobacillus acidophilus LaCH-5, and Bifidobacterium-Bb12.
Dr. Stuppy prescribes probiotics to virtually all of his patients. He has used probiotics as part of a program for curing infectious colitis, yeast infections (including Candida albicans) and even Crohn’s disease. (Dr. Stuppy recolonizes his own innards by using Probacillus Plus for one month, two or three times per year.)
A 1999 study in Finland found that children drinking milk with Lactobacillus GG (also known as L. rhamnosus) had fewer respiratory illnesses, evidence the species can increase immunity. L. GG can also survive bile and stomach acids, making it an effective treatment for traveler’s diarrhea, colitis and candida. Another study showed that L. GG may be effective for eczema in children if the child’s mother ingests it while she’s pregnant.
L. salivarius benefits the digestive system by breaking down undigested protein and detoxifying the GI tract. Studies at the University of Nebraska show that this species in general may help prevent colon cancer. W. Lee Cowden, M.D., of Ft. Worth, Texas, prescribes a single species L. salivarius to his patients suffering from fungal infections such as candida and aspergillus.
Dr. Cowden also prescribes L. plantarum for patients with viral infections, or with rapidly advancing cancers. L. plantarum has also been clinically tested for its effects on irritable bowel syndrome, or IBS. Subjects who were given this species showed a decrease in pain and other IBS symptoms. Studies at the University of Helsinki have also shown that L. plantarum helps to preserve and increase omega-3 fatty acids, which may help to decrease cholesterol levels.
L. acidophilus DDS-1 can be used with, and for several weeks after, a course of antibiotics to prevent diarrhea or allergic reaction as well as dysbiosis. The American Journal of Gastroenterology has reported that this strain is highly resistant to commonly prescribed antibiotics such as penicillin, streptomycin and aureomycin. Both L. salivarius and L. johnsonii have also been shown to destroy Helicobacter pylori, a cause of ulcers.
Choosing your supplement
Most probiotic supplements for consumers contain at least two genuses: a lactobacillus intended to colonize the intestine and a bifidobacterium for the colon. Some products contain more. Dr. Cowden says he takes a product that contains 12 types of bacteria, which includes the four genuses lactobacillus, streptococcus, enterococcus and bifidobacterium.
According to Lita Lee, combinations of different species and even strains are useful because they can simultaneously prevent a number of disorders. In supplements containing a number of different probiotics, each one may need to be delivered to a different neighborhood along the gastrointestinal tract to work properly. Encapsulating beneficial bacteria in vitamin E or wheat germ oil””known as oil-matrix delivery””solves the problem. The oil won’t break down in the stomach, so the different species can survive the gastric juices and reach their destinations intact.
Manufacturers often centrifuge their cultures to separate the bacteria. Therefore, it’s important to find out whether they discard the “supernatant”””the liquid excess produced by centrifuging””or include it in the supplement. Many studies have shown that probiotics containing their supernatant are up to 50% more potent than those without it. Not only is the supernatant a ready source of nourishment for the microorganisms, it also acts as a buffer against gastric acids. Some product labels recommend taking the supplement with or shortly after eating, as this is when gastric aids are lowest. Natasha Trenev, president of probiotic manufacturer Natren, points out that if the label recommends taking the product with or shortly after meals, it may have had the supernatant removed. Otherwise, supplements can be taken when convenient and as often as directed on the label.
Overuse of some supplements, particularly concentrated combinations, can cause some stomach discomfort. However, lower potencies and more fragile probiotics (such as L. acidophilus) must be taken on a regular basis to be effective. Though probiotics are not toxic, if you are considering taking a supplement continually it is best to discuss the benefits and dosages with your health practitioner.
How potent are your probiotics?
If you’ve decided you want to add a little live culture to your gastrointestinal ecosystem, the next thing you need to know is how much. The usual measurement for probiotics is in Colony Forming Units, or CFUs. This refers to the number of live bacteria present in each serving. The typical daily dosage recommendation is 3 billion to 5 billion CFUs. Although most products claim to provide several billion CFUs per serving, label potency claims can only be guaranteed at the time of manufacture, as transportation and storage conditions can affect levels. In a recent independent laboratory analysis conducted by Supplement Watch, eight out of the nine supplements tested contained less than 20% of the organisms claimed””four of the nine showed only 1% of them. Some products even contained different species of probiotics than those stated on the label””or none at all. So it is of the utmost importance that you contact suppliers for data on supplements””make sure they offer a guarantee””and that you check with your local health food store or health practitioner for advice on the most reputable products.
The shelf life of probiotic microorganisms varies depending on the species, the strain and the combination””and exposure to heat, light and moisture should always be kept to an absolute minimum. Freeze-drying helps, so if you are looking for a supplement that will take you longer than a few weeks to finish, then you probably want to consider a freeze-dried product. Supplements like “living liquids,” even when refrigerated, have a shorter shelf life than the freeze-dried kind.
Freeze-dried probiotics do eventually deteriorate. Each time they are exposed to air, the moisture in the air will literally wake up some of the bugs. They wake up hungry, and once they use up all available food in the bottle, they start dying and the supplement’s potency is reduced. For this reason, some manufacturers add prebiotics””food for the probiotic bacteria””and other nutrients in the capsule. Most suppliers contain a desiccant bag to help minimize moisture damage; Morganics’ AZ 2-12 contains silica within the capsules. The type of container is also important. Glass bottles keep out moisture better than plastic bottles. Dark colored glass””preferably amber-tinted””helps keeps out light.
Many brands of probiotic are now treated in various other ways to extend shelf life. For example, Chr. Hansen BioSystems manufactures probiotic supplements in sachets touted to survive at room temperature for up to 18 months. Despite such claims, most health practitioners recommend keeping your probiotic refrigerated to extend its life as long as possible, and make sure the label includes an expiration date. It’s also a good idea to ask suppliers if their products are transported to the retailer in refrigerated vans. If the probiotics have not been refrigerated in transit, then it is quite possible they will be dead on arrival.
Considering all of the above, how can you be certain that your supplement is alive and kicking when you’re ready to take it? There’s a simple test you can conduct at home. First””and this is important””wait until you know you’ll be home alone for a few hours. Then, take two to three times the recommended amount. If within a few hours you are experiencing bloating and flatulence, then you can rest assured that your new colonies of probiotic organisms have taken up residence and are cleansing your gastrointestinal system.
Prebiotics: feed your friendly bugs
Bacteria need nourishment, which they obtain from our diet, particularly from a fiber known as fructooligosaccharides. If you’re not a fan of foods high in fructooligosaccharides, such as beans, cauliflower and broccoli, you can feed your friendly microflora with a prebiotic supplement such as Optiflora, Inuflora or Caprinol. Or you can take a “synbiotic” supplement, which combines prebiotics and probiotics in a single product””which is rather like having your friendly bugs travel with a packed lunch.
When considering a prebiotic, there are two important things to remember. First, prebiotics are of no benefit to lactobacillus products. Second, not only beneficial bacteria feed on them. Natasha Trenev warns that prebiotics may also stimulate secondary pathogens like Klebsiella, which is the primary cause of irritable bowel syndrome.
The End Result
If obtaining all this information sounds like a lot of work, well, it can be. Sometimes finding the right supplement is simply a matter of experimentation: Try using one product for a month or two and then try another, and then another. Products vary in the size and recommended number of capsules, and whether the dosage is to be taken before or during meals; see which regimen works best for you. Most of all, see which product makes you feel best and, ideally, helps resolve any nagging health issues. You can also consult with a healthcare professional, such as a certified nutritionist or naturopathic physician, who should be able to recommend specific products and test you for compatibility using kinesiology or electrodermal screening. Your practitioner may offer a private label product line of probiotics, which should be comparable in price to the quality retail products that are available at your health food store.
Finding the probiotic product that works best for you can be enormously rewarding: Cultivating intestinal health through proper bacterial ecology is essential for proper absorption of nutrients and elimination of waste. This will go a long way toward preventing practically any disease you can name, from traveler’s diarrhea to cancer. It is, in fact, the biological foundation of health.
© 1999-2008 Natural Solutions: Vibrant Health, Balanced Living/Alternative Medicine/InnoVision Health Media
