What are Probiotics?
Probiotics generally refer to a variety of microorganisms that are beneficial to the host. Do you know what are the side effects of probiotics?
They colonize the human system and can produce effects such as helping to maintain smoothness, maintaining the balance of bacteria, and exerting beneficial effects.
Probiotics, which are beneficial in humans and animals, integrate bacteria and fungi. The main ones are Clostridium butyricum, Lactobacillus, Bifidobacterium, Actinomycetes, Yeast… etc.
The current scientific empirical research points out that the most powerful products are mainly the active Probiotics composed of the above-mentioned microorganisms.
Human benefits of Probiotics
Supplementing Probiotics in an appropriate amount according to the recommended intake has many benefits.
Here is a summary of the effects of Probiotics. The main effects of Probiotics are listed below for your reference.
You can also better understand the effects and benefits of supplementing Probiotics on the body.
- Inhibit bad bacteria function, promote intestinal health environment
- Prevent diarrhea, constipation, and help normalize bowel movements
- Help food digestion and improve nutrient absorption
- Activate the immune system to increase resistance
- Slow allergic reactions
- Reduce the burden of liver detoxification
- Lower cholesterol, lower blood pressure
- Prevent cardiovascular disease
- Suppress carcinogens
- Relieve lactose intolerance
- Can help improve irritable bowel syndrome
- Suppress bad bacteria function
- Moderate physical fitness
Diseases and symptoms of Probiotics deficiency
In addition to the benefits of adequate Probiotics supplementation in the human body, I also compiled the symptoms that may be caused by the lack of Probiotics.
After medical comparison, it is found that if the human intestinal probiotics are insufficient, it may be easier to cause the following symptoms.
- Diarrhea, flatulence, and constipation are easier.
- Resistance is relatively low.
- Relatively prone to allergies.
- Increase the risk of cancer.
- Increase the incidence of cardiovascular diseases.
- Increase the incidence of cancer and tumors.
- The intestinal nutrient absorption capacity is relatively poor.
What are the side effects of probiotics?
Although Probiotics has many benefits to the human body, in addition to paying attention to how to eat, it is also very important to control the intake. Excessive amounts are not good.
Probiotic is a collective term for beneficial bacteria and fungi, so too much intake may cause a burden to the human body, but of course, it will not bring benefits.
Generally speaking, humans have relatively few small intestinal bacteria, and most of the bacteria are concentrated in the large intestine.
If you consume Probiotics excessively, the small intestinal bacteria will grow too much, which may cause nausea, vomiting, abdominal distension, diarrhea, malabsorption of nutrients, and other problems.
Therefore, it is also very important to understand the intake and eating of Probiotics! Mastering how to eat can make the effect of Probiotics bring benefits to the body.
These foods are rich in Probiotics
It is recommended to supplement Probiotics through natural foods.
The following summarizes the natural foods with a high content of Probiotics and recommends them to supplement Probiotics so that everyone can also obtain nutrients that are good for the body through diet.
It is recommended to supplement the animal ingredients of Probiotics: fermented cheese, yogurt, yogurt
It is recommended to supplement the plant-based ingredients of Probiotics: miso, kimchi, natto, red yeast rice
Precautions for Probiotics
How to eat when supplementing Probiotics is also very important. The following are more precautions in the way of eating, or the effects and benefits of different ingredients due to the combination of ingredients.
Generally speaking, in terms of eating method, gastric acid secretion is less during fasting, which can reduce the probability of destroying the activity of Probiotics, so it is the best time to consume Probiotics.
Some people may feel gastrointestinal discomfort when taking Probiotics on an empty stomach.
If they have this symptom, it is recommended to take Probiotics before going to bed or 30 to 60 minutes after meals.
For patients with hyperacidity, after gastrointestinal surgery, patients with endocarditis, pancreatitis, and major diseases (e.g. cancer treatment), it is recommended to supplement with Probiotics after consulting a professional physician.
Most Probiotics are not heat resistant and will reduce the number of viable bacteria, which will affect their efficacy.
Therefore, it is recommended to drink with cold water/room temperature water.
There are some Probiotics species or manufacturer’s process technology, which can keep the brand of Probiotics at room temperature, but please remember to store them in a cool place.
Probiotics recommended intake
In addition to the precautions on how to eat, another important point is the amount of intake. Many people have heard that if the number of Probiotics is not enough, the effect will not be felt.
Regardless of the number of Probiotics eaten, it ultimately depends on the number of beneficial bacteria that can colonize the intestines in order to really benefit the body.
On the one hand, it depends on the reasonable active content of Probiotics itself, and on the other hand, it depends on the colonization power of Probiotics.
So in terms of intake, in addition to considering the number of bacteria to be eaten, the colonization rate of the selected brand and its strain in the intestine is also a very important point!
Recommended daily intake for adults: 15~22 billion bacterial counts. The upper limit of daily intake for adults: 30 billion bacterial counts (the above intake is the most suitable colonizing bacterial count range)
Who need Probiotics?
Sometimes people are confused and think that only people who are prone to constipation or allergic physique need to supplement Probiotics.
This concept needs to be revised.
The part that Probiotics can help cover many functions and many related studies have shown that, in fact, in addition to special disease symptoms that need to be consulted by a professional doctor or under the age (e.g. newborns under one year old), everyone is recommended and suitable for supplementing!
To organize a group of people who are more suitable for Probiotics supplements:
- Partial eclipse, abnormal meals
- Busy and stressed
- Patients who take antibiotics for a long time
- People with habitual diarrhea and indigestion
- Constipation often difficult to defecate
- People with lactose intolerance
- People with allergies and dermatitis
- Habitual smokers, alcoholics
When using Probiotics, avoid taking it with antibiotics, drugs, pickled products, coffee, and tea, and take it more than two hours apart.
The effect of Probiotics is mainly to adjust the physique by changing the ecology of the digestive tract flora and maintain the function of the digestive tract.
Common Probiotics functions
The following summarizes the function type charts of the three common Probiotics and also sorts out the types of Probiotics that are more commonly used in health foods.
Mainly divided into gastrointestinal tract health care type, relief, and the anti-allergic type and vagina health care type.
When choosing Probiotics, you can choose Probiotics according to the part you want to improve.
How to choose high-quality Probiotics
There are many Probiotics-related health food brands on the market, and each has its own advantages and disadvantages in terms of eating methods and ingredients.
I have compiled the differences and common points among the most frequently recommended brands for everyone, Sort out the following selection methods~
Selection method 1: Choose a brand with sufficient and appropriate “bacteria count”
Regardless of the number of Probiotics eaten, it ultimately depends on the number of beneficial bacteria that can colonize the intestines.
This depends on the reasonable active content of Probiotics itself, and on the other hand, depends on the colonization of Probiotics.
Probiotics also have a certain upper limit on the number of colonization. Excessive consumption of bacteria may not be able to fully function.
Note: the number of bacteria X colonization rate = the number of beneficial bacteria that can survive in the intestine. According to professional recommendations, it is recommended that you choose a brand with a bacterial count of 15-30 billion, which is the most suitable range of colonizing bacteria.
Selection method 2: Probiotics and Lactic Acid Bacteria
The definition of Probiotics is “a collective term for active microorganisms that can improve the balance of bacteria in the human body and increase the health benefits of the host.”
Therefore, bacteria that are beneficial to the body can be called Probiotics, and Probiotics are divided into many types, and different beneficial microorganisms can play different roles.
Everyone often confuses Lactobacillus and Probiotics.
To be precise, it should be: Probiotics are the beneficial ones in Lactobacillus, and the microorganisms covered by the general term Probiotics are not only a source of Lactobacillus.
So when you buy, you should carefully compare the brands, and don’t foolishly buy products that are just comforting and you will suffer!
Selection method 3: “Bacteria/strain” selection is very important
There are so many strains in the commercial brands, how to choose?
First of all, in fact, you can first think about the difference between physical fitness and eating habits.
It is not that foreign moons are relatively round, and foreign bacterial species are actually not more suitable for Orientals.
Therefore, in research and development, it is necessary to adapt to local conditions, so that so many different types of flora are formed.
The growth environment and diet content are equal to different external stimuli. This will further affect the function of the flora in the body and produce the intestinal tract. problem.
Therefore, I would suggest that you can first consider the research and development products of Asian countries e.g Taiwan and Japan.
Many people may not know that, in fact, Taiwan is developing and manufacturing Probiotics technology, which can be said to be one of the most advanced in the world! And will too many strains cause Probiotics to compete and repel each other?
This concept is basically correct, but too few Probiotics are not appropriate!
Because each strain is suitable for growth in different environments, some are acid-resistant, some are high-temperature, and each has its own advantages and disadvantages.
Only a moderate combination can help each other to colonize the intestines together more together!
It is generally recommended to choose a Probiotics product with at least 4 to 10 species of bacteria because the process from the entrance of Probiotics to the destination requires an extremely complex environment.
Without the cooperation of multiple species, it is difficult to complete this task. of.
In fact, in addition to LCW23 (Lactobacillus paracasei) introduced in the article, which has a significant anti-allergy effect, LP28 (Lactobacillus Plantarum) also has a very good colonization effect in the intestines, which can regulate the immune balance and improve allergic symptoms.
Selection method 4: Whether the addition of “probiotics” affects the power of Probiotics!
The so-called probiotics (also known as probiotics, prebiotics, probiotics, and probiotics) are food sources that provide good bacteria in the intestines.
They are food ingredients that cannot be digested and absorbed by the body, but they can promote the growth or activation of intestinal Probiotics and promote intestinal health.
To put it simply: Probiotics are food and equipment that help Probiotics replenish combat capabilities, otherwise how can they effectively defeat bad bacteria.
Only by continuously supplying Probiotics can the front of Probiotics be lengthened, the number and time of survival of Probiotics can be increased, and stable and effective effects can be achieved!
But probiotics also have different grades, good or bad, so remember to compare the probiotics when choosing each brand.
Among them, the quality of “xylooligosaccharide” is the best!
Other high-quality probiotics e.g. galactose oligosaccharides, fructooligosaccharides, lactulose oligosaccharides, soybean oligosaccharides, inulin, dietary fiber… etc.
Selection method 5: Choose products with “strain number” for more peace of mind
When choosing, you can pay attention to whether the brand’s Probiotics have a strain number (Probiotics ID card)-the strain number is like a Probiotics ID card.
At this time, it is very important to find out where the Probiotics products you buy and where the strains come from. index!
Take the popular Lactobacillus Plantarum LP28 as an example. “LP28” is the number of the strain.
Probiotics with strain numbers generally have a large number of scientific studies on the efficacy of the strain and have related patent research protection.
The original research and related patents were found (the patent number of LP28 is ZL 2009 1 0258587.5).
Selection method 6: Vegetarians should pay attention to whether it is a vegan and edible source of calcium
While paying attention to the intake of different brands, how to eat, and how to eat to achieve better results, as eating habits change, there are more and more vegetarians.
Vegetarians should remember to pay attention to whether the brand they choose It is vegan and edible.
If it is a capsule, please pay attention to whether it is a plant-based capsule!
Selection method 7: Small packaging is better.
Health foods are frequently switched on and off, which are easy to absorb water and become damp.
Large bottles are relatively easy to be damp and deteriorate if they are switched on and off daily.
Selection method 8: Choose brands that have passed many inspections and certifications
In the face of many brands, of course, the more inspections and certifications the product obtains, the better, and let a credible unit help you check.
Selection method 9: Capsules or powder packets are better than tablets
It is required in the manufacturing process. Generally, tablets need to be made with more chemical compounds.
Therefore, when choosing a brand, it is recommended to choose brands that use capsules or powder packs.
However, please pay more attention to the powder packet.
Because of the taste problem in eating, many brand manufacturers will use aspartame, chemical fruit juice powder, and artificial flavoring to flavor, to avoid supplementing the good bacteria while accidentally eating a lot of increase Additives burdened by the body.
Where can I buy the best Probiotics supplements?
In recent years, food safety problems in various countries have exploded, and it is not healthy but black-hearted products that everyone spends on. Therefore, European and American products with relatively strict quality control have become popular products.
And iHerb.com is a large-scale medical cosmetics e-commerce company in the United States. It has a high satisfaction rate of 97% in the evaluation of Google customers. It provides global home delivery so that you can buy it without risking buying fakes through purchasing high-quality health products.