Optimal Timing for Taking Probiotics: Insights on Maximizing Survival and Effectiveness
Explore the best time to take probiotics for optimal survival through the digestive system. Discover why consuming probiotics with meals, especially those with fats, enhances their effectiveness and offers protection against stomach acid.
Best time to take probiotics for optimum survival?
I'm curious on what the general consensus is on the best time to take probiotics for optimum survival. I know that stomach acid is highest when the stomach is empty and that food "buffers" it, so if you have non-enteric coated capsules, taking it with food seems preferred? One study I read showed stomach acid drops (becomes more alkaline) 1hr after eating a high fat meal, but only if it lacks protein, but then it increases bile which is also detrimental to the probiotic survival.So how does everyone here take theirs?
The timing of probiotic intake can influence their survival and effectiveness. Studies indicate that taking probiotics with a meal or just prior to eating is optimal for their survival through the digestive tract. This is because food helps buffer the stomach acid, which can otherwise destroy probiotics if taken on an empty stomach12.
One study using an in vitro digestive system model showed that probiotics had better survival rates when taken with a meal or 30 minutes before a meal. Meals containing some fats provided better protection compared to taking probiotics with apple juice or spring water2. The study confirmed that taking probiotics 30 minutes after meals resulted in less survival of the bacteria2.
In conclusion, for non-enteric coated probiotic capsules, it is generally recommended to consume them with food or just before meals, especially meals containing fats, to maximize the probiotic count reaching the intestines12.
Footnotes
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Yuying Wang, "Probiotics and Prebiotics as Dietary Supplements for the Adjunctive Treatment of Type 2 Diabetes," NCBI, 2024. ↩ ↩2
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T A Tompkins, "The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract," PubMed, 2011. ↩ ↩2 ↩3 ↩4
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That's great info, thank you!
Regarding the "especially meals containing fats", does that mean a high fat meal would be less ideal than a low to medium fat meal because of the bile? I'm just curious if it would be advantageous to split up the meal by having vegetables and 2tbsp of olive oil first with the probiotic, waiting 1hr for the probiotic to pass to the small intestines, then having protein and a lot more fat so as to reduce the amount of bile?
I'd rather not go through this more than once as these probiotics are costing me a fortune. I suppose FMT pills would be cheaper if I have to do this longer than a month or two, lol.
The consumption of probiotics with meals containing some fats is beneficial because fats help buffer the stomach acid, allowing more probiotics to survive through the digestive tract1. However, there isn't substantial evidence to suggest that a high-fat meal is detrimental due to increased bile negatively affecting probiotic survival.
Bile is a natural component in the digestive process that emulsifies fats, but its exact impact on probiotics isn't conclusively negative compared to its benefits in buffering stomach acid. The study by Tompkins et al. does not emphasize any detrimental effects of bile on probiotics; rather, it highlights the protective effect of fat within meals1.
There might not be a distinct advantage to significantly splitting your meal unless specified by other dietary requirements. Consuming probiotics with a balanced meal, which includes some fats, appears to be sufficient for optimizing their survival1.
Footnotes
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T A Tompkins, "The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract," PubMed, 2011. ↩ ↩2 ↩3
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I say split up the meal as in specifically saving the protein for the 2nd half of the meal to keep it away from the probiotics as I know protein causes a significant increase in stomach acid.
The study I believe you're referring to regarding "taking probiotics with a meal that includes some fats to help protect them from stomach acid" was done with oatmeal and milk, which is considered a low protein meal.
Regarding no evidence bile killis probiotics, forget the evidence, think about it logically, if you only drink 1cup of olive oil for a meal and take probiotics with it, your liver will produce a significant amount of bile and be injecting it into the duodenum as the probiotics pass by. bile is antimicrobial and will decimate the population. It seems more likely that the probiotics have the highest likelihood of survival if there is low stomach acid and low bile, so perhaps taking it with a low protein/fat meal to buffer the acid and keep the bile low. But then how does this compare to simply drinking 32oz of water on an empty stomach to dilute the stomach acid and then taking the probiotics? studies show water/liquids empty out of your stomach within roughly 10min, way before your stomach can return the pH back to it's standard 1-3.
Your approach to maximize the survival of probiotics by manipulating meal composition is interesting and worth considering. Here's a breakdown based on available insights:
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Stomach Acid and Meal Composition:
- As you correctly pointed out, protein-rich meals can increase gastric acid production more than carbohydrate-rich meals like oatmeal. However, when probiotics are taken with food, the overall buffering effect is generally beneficial compared to taking them on an empty stomach1.
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Role of Fat and Bile:
- The concept that fat buffers gastric acid is established, but the amount and impact of bile may vary. Bile is antimicrobial, but its exact impact on probiotics isn't clear-cut in terms of overwhelming their survival1.
- Consuming probiotics with meals containing some fats rather than excessive fats may balance the buffering benefits against potential bile-related antimicrobial effects1.
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Water as a Buffer:
- Taking probiotics with a large volume of water could help in temporarily lowering gastric acidity since water can rapidly empty from the stomach. However, the benefit of water alone might not match the protective effect of a slightly fatty, low-protein meal1.
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Practical Approach:
- A practical recommendation could be taking probiotics with a balanced meal that includes some carbohydrates and fats, and low protein to mitigate strong gastric acid response and manage bile secretion. This strategy aims to harness the buffering capacity of the meal while considering the role of bile.
While your approach of splitting meals to manage protein and fat timing is logical, studies primarily favor taking probiotics with a meal, emphasizing fat presence for optimal buffering. Further individual experimentation could help find the best approach for your needs.
Footnotes
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T A Tompkins, "The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract," PubMed, 2011. ↩ ↩2 ↩3 ↩4
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