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Longevity · Answer

Are probiotics worth taking?

Probiotics help in specific situations, like reducing antibiotic-associated diarrhea, but aren't a must for healthy people. Fermented foods may be a better bet.
By Reviewed Updated 1 min read

Quick answer

Are probiotics worth taking?

Probiotics are worth considering for specific situations, such as reducing the risk of antibiotic-associated diarrhea, where a large meta-analysis found about a 42% lower risk. For healthy people, benefits are less clear, and effects depend on the strain. Fermented foods like yogurt, kefir and kimchi are a food-first option linked to greater microbiome diversity in a trial.

At a glance

Key takeaways

  • Probiotics reduced antibiotic-associated diarrhea by about 42% in a meta-analysis.
  • Effects are strain-specific; one product's results don't apply to another.
  • For healthy people, routine probiotic supplements have limited evidence.
  • A trial found a high fermented-food diet increased microbiome diversity.

Probiotics are a multi-billion-dollar industry. Do they deliver?

Where probiotics have good evidence

A 2012 meta-analysis in JAMA pooled 82 randomized trials and found that probiotics were associated with about a 42% lower risk of antibiotic-associated diarrhea. That's one of the clearest uses.

Other areas with some supporting evidence include certain types of infectious diarrhea and some symptoms of irritable bowel syndrome, though results vary by strain.

Why strain matters

Probiotics are identified by genus, species and strain, such as Lactobacillus rhamnosus GG. Effects are strain-specific, so results from one product don't automatically apply to another. Look for products that name the exact strains and match those used in research.

For healthy people

If you're already healthy, the case for a daily probiotic is weaker. Many probiotic bacteria don't permanently colonize the gut, and benefits for general wellness are less established.

Fermented foods: a food-first option

A 2021 Stanford study in Cell randomized adults to a high-fermented-food or high-fiber diet for 10 weeks. The fermented food group — eating foods like yogurt, kefir, kimchi and kombucha — saw increased microbiome diversity and decreases in several markers of inflammation.

Feed the microbes you already have

Fiber is what many beneficial bacteria live on. Read how much fiber you need for gut health.

The bottom line

  • Taking antibiotics? A well-studied probiotic may be worth discussing with your clinician.
  • Healthy and eating well? Fermented foods and fiber are a strong, low-cost strategy.
  • Immunocompromised? Get medical advice before taking probiotics.

For more, visit our gut health hub.

People also ask

More questions people ask

When is the best time to take probiotics?

Follow the product label. With antibiotics, many people take probiotics a few hours apart from the antibiotic dose.

What's the difference between probiotics and prebiotics?

Probiotics are live microbes; prebiotics are fibers that feed beneficial bacteria already in your gut.

Are probiotics safe?

They're generally safe for healthy people. People who are immunocompromised or critically ill should check with a clinician.

Answers

More answers

Citations

Sources & references

  1. [1]Probiotics for the prevention and treatment of antibiotic-associated diarrhea: a systematic review and meta-analysisHempel S, Newberry SJ, Maher AR, et al.. JAMA, 2012 · Meta-analysisView source : Probiotics for the prevention and treatment of antibiotic-associated diarrhea: a systematic review and meta-analysis (opens in a new tab)
  2. [2]Gut-microbiota-targeted diets modulate human immune statusWastyk HC, Fragiadakis GK, Perelman D, et al.. Cell, 2021 · Randomized trialView source : Gut-microbiota-targeted diets modulate human immune status (opens in a new tab)

Study links open a PubMed search for the exact title, so they keep working even if a journal changes its URL.

Related guides

Go deeper

Longevity · GuideGut Health: The Microbiome, Digestion and Whole-Body WellnessHow gut health works: the microbiome, fiber diversity, fermented foods, the gut-brain axis, food sensitivities and what at-home gut tests can and can't tell you.Longevity · AnswerHow Much Fiber Do You Need for Gut Health?Most adults need 25–34 grams of fiber a day, and research links 25–29 g or more to better health. Here's how to reach it without digestive upset.Longevity · GlossaryGut microbiome: definitionThe gut microbiome is the community of trillions of bacteria, fungi and other microbes living in the digestive tract, along with their genes and metabolic activity.Longevity · ArticleGut Microbiome Basics: Why Fiber Diversity MattersWhat the gut microbiome is, why fiber diversity beats any superfood, what fermented-food research shows and easy ways to eat 30 plants a week.Longevity · Article12 Daily Habits Linked to Healthier Biological AgingThe everyday habits most linked with slower biological aging — strength, sleep, plant diversity, connection — and how to fit them into real life.Longevity · GuideBiological Age: What It Is, How It's Measured and How to Improve ItWhat is biological age? Learn how epigenetic clocks and blood-based tests estimate it, how accurate they are, and the habits associated with slower biological aging.

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