Probiotics have gained lots of attention in the health and wellness world because of their potential benefits for gut health and overall well-being. With so many different options available, many people wonder whether it is more beneficial to get probiotics from their food or by taking supplements. This article explores the differences between probiotics in foods versus supplements, offering insights to help you determine which option makes sense for you.
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Probiotic foods and supplements both offer health benefits, particularly for gut health, digestion, and the immune system.
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Fermented foods are a natural, nutrient-dense way to consume probiotics, but their concentration can vary.
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Probiotic supplements offer convenience and consistent dosing, especially for targeted health concerns.
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The best option, food, supplements, or a combination of the two, depends on your lifestyle, dietary preferences, and health needs.
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Probiotics are considered safe for most, however, some people should not take them. As always, seek the support of a qualified medical professional before adding probiotics to your daily routine.
What are probiotics?
Probiotics are a mixture of bacteria, viruses, fungi, and yeast, often referred to as 'good' or 'friendly' bacteria, that provide potential health benefits, particularly for gut health. Research shows that these beneficial bacteria may help balance the gut microbiome, aid digestion, and support the immune system.
Some of the most common strains of these live microorganisms are Lactobacillus, Bifidobacterium, and Saccharomyces. They’re also commonly found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, as well as in dietary supplements.
Why are probiotics important?
Probiotics play a key role in maintaining a healthy gut, which is essential for proper digestion, immune function, and overall health. They help restore the balance of gut bacteria, preventing the growth of 'harmful' bacteria, and can have beneficial effects in the management of immune/inflammatory conditions like irritable bowel syndrome (IBS), constipation, and diarrhea. Supporting a healthy gut microbiome can improve digestion, strengthen the immune system, and even influence mental well-being by supporting the gut-brain connection.
Here is a quick list of the benefits of probiotics and why they are important to health:
- Prevent the growth of 'harmful' bacteria in the gut.
- Interact with immune cells, strengthening the immune system.
- With less inflammation and a better balance of bacteria, the gut can digest food and absorb nutrients more effectively, improving overall digestion and making bowel movements more regular.
- The gut microbiome regulates the production, transport, and function of neurotransmitters (important brain chemicals), which can potentially support cognitive and mental health. However, research is still assessing the actual impact of probiotics in terms of these proposed benefits.
These are just some of the reasons that make probiotics important for health and well-being. Now that we know what they are and why they are important, let’s explore some sources of probiotics, like foods and supplements, to see how they compare.
Is it better to get probiotics from food or supplements?
When considering how to incorporate probiotics into your routine, both food and supplements have their pros and cons. Let’s take a closer look at the benefits and limitations of each.
Potential benefits of probiotic foods
Probiotic foods are nutrient-dense and contain additional essential vitamins and minerals that support overall health. Fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha may be great sources of probiotics. These foods not only deliver probiotic bacteria but also provide many other nutrients essential for health and well-being.
Here’s a breakdown of the unique nutrients in each of the mentioned probiotic foods:
- Yogurt provides calcium and B vitamins (B2 and B12), which support bone health, muscle function, energy production, and nerve function. It also contains probiotics like Lactobacillus, helping to maintain a balanced gut microbiome.
- Kefir is rich in vitamin K2, which supports bone and heart health, and tryptophan, a precursor to serotonin that may help regulate mood to some extent. It also contains probiotic yeast and bacteria that support digestion and immunity.
- Kimchi contains vitamin C for immune support, beta-carotene for eye health, and capsaicin, an anti-inflammatory compound found in chili peppers.
- Sauerkraut provides folate for cell growth, iron for oxygen transport, and lactic acid, which supports digestion and promotes gut health.
- Kombucha is full of glucuronic acid, supporting liver health, and polyphenols, which offer antioxidant protection.
Fermented foods offer a combination of both probiotics and other essential nutrients for health. Incorporating a variety of probiotic-rich foods into your diet can be a cost-effective way to benefit from their unique nutrients while promoting gut health and overall wellness.
Potential benefits of probiotic supplements
There are inherent benefits to opting for probiotic supplements. Specifically, they can be more convenient and offer precise dosing of specific probiotic strains. For people with busy lifestyles, probiotic supplements provide a practical and easy way to guarantee a consistent intake of beneficial bacteria without relying on food, saving time with shopping, preparation, and storage.
It’s also worth noting that probiotic supplements can be more effective for people with dietary restrictions (like lactose intolerance or those who can’t eat FODMAP foods) or people who just don’t like fermented foods. Supplements can also offer specific strains not easily found in food and can be formulated for people with sensitivities or allergies.
Limitations of each option
While probiotic foods are packed with essential nutrients, there’s a lot of variability in the number of live cultures they contain. Not all fermented foods contain active cultures, and food processing can reduce the effectiveness of probiotic organisms (i.e., heat exposure, packaging, processing, and storing).
On the other hand, probiotic supplements can be expensive, and the quality of different probiotic brands can drastically differ. Many supplements also need refrigeration to maintain the live bacteria, which may not always be convenient (when traveling, for example). Supplements may not provide the same diverse range of probiotics found in natural, fermented foods.
Here is a quick summary of both the benefits and limitations of each probiotic delivery method:
| Type | Benefits | Limitations |
| Fermented foods | Lots of additional nutrients like vitamins, minerals, and phytochemicals Can be more cost-effective Can get a greater range of different strains | May not be suitable for people with food allergies or those unable to eat things like dairy and cabbage The amounts of each strain are very inconsistent, and things like processing, packaging, and storage can impact the number of probiotics in the foods |
| Probiotic supplements | Certain products can target certain medical/health conditions Helpful for those with food allergies and sensitivities Consistent dosing and concentrations Convenient | May not offer the same diversity in strain types compared to foods Lack the additional nutrients found in fermented foods Access to reputable brands may be limited Can be expensive |
Choosing the right option for you
Both probiotic foods and supplements can be effective, but your choice depends on your lifestyle, dietary needs, and health goals. If you prefer a natural, cost-effective way to support your gut and overall health, fermented foods like yogurt or kimchi could be great choices. On the other hand, if you have a busy lifestyle, dietary restrictions, or specific health concerns, probiotic supplements may be a more practical choice.
You can also opt to have a balance of both methods, eating fermented foods as often as possible and incorporating probiotic supplements to offer a combination approach. Choosing the option that aligns with your lifestyle and your health goals ensures you can maximize the potential benefits of probiotics.
Final thoughts
Incorporating probiotics into your daily routine — whether through food, supplements, or a combination of both — can help support gut health, digestion, and the immune system. The best choice depends on your personal preferences and health goals. By weighing the pros and cons of probiotic foods and supplements, you can decide which option will be most beneficial for you.
FAQ
What are the most beneficial types of probiotics?
The most beneficial probiotic strains include Lactobacillus acidophilus, Bifidobacterium bifidum, and Saccharomyces boulardii. These strains support gut health, can improve digestion, and potentially strengthen immune function. You can find them in fermented foods like yogurt, kombucha, and sauerkraut, as well as probiotic supplements, making them easily accessible in many ways.
Can I get enough probiotics from food alone?
Yes, you can get plenty of probiotics from food, especially if you regularly eat fermented foods like yogurt, kimchi, and kefir. In foods, the concentration of live cultures can vary, so some people may opt to use supplements to ensure consistent intake and access to specific probiotic strains.
What are the best food sources of probiotics?
Excellent sources of probiotics in food include yogurt, kefir, kimchi, sauerkraut, kombucha, and miso. These fermented foods contain active cultures that can help promote a healthy gut and support digestion. Eating a variety of these foods consistently throughout the day can enhance your intake of beneficial bacteria and support overall health.
Are probiotic supplements effective?
Probiotic supplements can be effective, especially for people with specific health needs or dietary restrictions (like people who can’t eat dairy). Supplements offer precise dosing of these beneficial bacteria, but keep in mind their effectiveness depends on the strains and quality of the product. It’s important to choose supplements from reputable brands.
10 resources
- Molecules. Probiotics regulate gut microbiota: an effective method to improve immunity.
- Annals of Gastroenterology. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems.
- Cells. Probiotics mechanism of action on immune cells and beneficial effects on human health.
- Journal of Food Science and Technology. Probiotics - the versatile functional food ingredients.
- Foods. Beneficial effects of yoghurts and probiotic fermented milks and their functional food potential.
- Nutrients. Microbial diversity and characteristics of kombucha as revealed by metagenomic and physicochemical analysis.
- Nutrients. Anti-inflammatory and immunomodulatory properties of fermented plant foods.
- StatPearls. Low-FODMAP diet.
- Nutrients. Regulation of neurotransmitters by the gut microbiota and effects on cognition in neurological disorders.
- Microorganisms. Functional foods, nutraceuticals and probiotics: a focus on human health.
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