Some research recommends taking probiotics during or after a meal, but the timing of your probiotic is less important than consistency.
Probiotics are live microorganisms, such as bacteria, yeast, and fungi, that
They’re present in fermented foods like yogurt, sauerkraut, and kimchi. But probiotics are most often consumed in supplement form.
Some probiotic manufacturers recommend taking the supplement on an empty stomach, while others advise taking it with food.
Similarly, the research on when to take probiotic supplements is mixed, but results typically lean toward consuming them during or after a meal.
Learn more about when and how to take probiotic supplements.
Research on whether probiotic supplement timing matters is limited, but some studies suggest that taking them during or after a meal may be more effective than on an empty stomach.
Probiotics help colonize the healthy bacteria in the gut microbiome, which is found throughout the gastrointestinal (GI) tract but mostly concentrated in the colon.
The GI tract is a harsh acidic (pH) and enzymic environment, and these could break down probiotic supplements before they reach the colon if you take them on an empty stomach.
However, taking probiotics with food or just after eating may improve their effectiveness because food could help neutralize gastric acids, preventing the premature breakdown of probiotics.
That said, an
More research is needed to better understand the optimal timing of probiotic supplementation, but consistency is probably more important than whether you take your probiotic with or without food.
A month-long 2017 study found that probiotics caused positive changes in the gut microbiome regardless of whether they were taken with a meal.
The microorganisms used in probiotics are tested to ensure they can survive various conditions in your stomach and intestines. Nevertheless, taking probiotics with specific foods may optimize their effects.
Fat-rich dairy products, such as cow’s milk, yogurt, and cheese, are the most effective carrier foods for probiotics.
These products typically have a high buffer capacity, which refers to their ability to maintain their pH composition in the GI tract. This may be due to their fat, protein, and mineral contents, such as calcium, citrate, and phosphate.
Some other foods may also help protect probiotics, including:
- cereal-based products
- vegetables
- meat
- fish products
- fruit and fruit juices
However, the acidic content in some of these foods may lower their buffering capacity, so it may be best to choose high protein foods like dairy products, meat, and fish.
Probiotics are available in various forms, including capsules, lozenges, beads, powders, and drops. They’re also found in foods and drinks, including some yogurts, fermented milks, chocolates, and flavored beverages.
Most probiotic microbes must endure digestive acids and enzymes before colonizing your large intestine.
According to a 2022 study, probiotics in capsules tend to survive stomach acids better than powders, liquids, or other foods or beverages, regardless of when they’re taken.
Lactobacillus, Bifidobacterium, and Enterococci may also be more resistant to stomach acid than other types of bacteria.
In fact, most strains of Lactobacillus come from the human intestinal tract, so they may be inherently resistant to stomach acid.
Consider quality
Research shows that 100 million to 10 billion probiotic microorganisms must reach your intestine for you to experience health benefits.
Given that probiotic cells can die throughout their shelf life, make sure you purchase a reputable product that guarantees at least
To maintain quality, it’s important to use your probiotic before the expiration date and store it according to the instructions on the label. Some can be kept at room temperature, while others must be refrigerated.
Probiotics usually don’t cause major side effects.
However, you
Probiotic supplementation has also been associated with infections, bacteria, and fungi in the bloodstream of people who are immunocompromised or very ill. These can lead to severe complications.
As such, it’s best to speak with a healthcare professional before taking probiotics to help prevent complications, especially if you’re pregnant, breastfeeding, have an underlying health condition, or are taking any medications.
It might be best to avoid acidic foods like citrus, tomatoes, and coffee when taking probiotics, as these may lower the pH levels in the supplements and reduce their overall effect.
You can take probiotics in the morning, daytime, or nighttime — whichever is best for you.
Probiotics contain live microorganisms that can enhance your gut health.
While research indicates that some strains may survive better if taken before a meal, the timing of your probiotic is less important than consistency.
Thus, you should take probiotics at the same time each day.