Probiotics have become increasingly popular in recent years as a supplement to support gut health. They contain live microorganisms that provide health benefits when consumed. Many people take probiotics to help restore the natural balance of bacteria in their digestive system. But how long should you actually take probiotics to experience the benefits?
What are probiotics?
Probiotics are live microorganisms, usually bacteria, that are similar to the beneficial microbes found in the human gut. The most common strains used in probiotic supplements include:
- Lactobacillus
- Bifidobacterium
- Saccharomyces
- Streptococcus
- Bacillus
When ingested, probiotics take up residence in your digestive tract and influence your gut microbiome. The gut microbiome is made up of trillions of bacteria, viruses and fungi that live in the gastrointestinal tract. This complex community impacts many aspects of health, including digestion, immunity and even mood.
Probiotics help repopulate the gut with healthy bacteria to outweigh potentially harmful microbes. This helps create balance in the microbiome, which can provide numerous benefits for health.
Potential benefits of probiotics
Research shows that taking probiotics may:
- Improve digestion
- Enhance immunity
- Increase energy
- Aid weight loss
- Improve mood and reduce anxiety
- Benefit heart health
- Treat diarrhea
The effectiveness of probiotics depends on the strain and dose. Specific strains have been linked to specific health benefits. Lactobacillus GG, for example, has been shown to help prevent diarrhea, while Bifidobacterium animalis may improve regularity.
How long does it take for probiotics to work?
Most people notice a difference in their digestion within 1–2 weeks of starting probiotics. However, the gut microbiome is complex and unique to each person. It can take time for probiotics to influence the bacterial environment.
One review found that it took 2–4 weeks of probiotic supplementation to alter the colonization and diversity of gut bacteria in healthy adults. Another study showed that 8 weeks of probiotics significantly changed gut microbial composition.
However, researchers note that not all probiotics will colonize the gut and benefits can be strain-specific. The duration required may also depend on:
- Health status
- Diet
- Medications
- Supplement dose and formulation
Those with gut-related conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) may need to take probiotics for longer to experience effects. Always talk to your healthcare provider about what’s right for your situation.
How long should you take probiotics?
For general gut health, most experts recommend taking probiotics for at least 4 weeks to allow time for the bacterial changes to occur. After that initial period, you can decide if you’d like to continue taking them long-term.
There’s some evidence that the benefits of probiotics persist after supplementation stops. One study gave healthy adults either a probiotic or placebo daily for 4 weeks. Even after stopping, the probiotic group maintained significantly higher levels of beneficial bifidobacteria and lactobacilli bacteria than the placebo group.
However, other studies show shifts in the gut microbiome after ending probiotic use, indicating there may be a need for ongoing supplementation in some cases.
For those taking probiotics for a specific health concern, like antibiotic-associated diarrhea or IBS, a longer supplementation period may be recommended. Work with a healthcare professional to determine what’s right for your situation.
Acute conditions
For acute conditions, like diarrhea from antibiotics, you should take probiotics for at least the duration of treatment. Most studies providing probiotics after antibiotic treatment last 5–21 days.
IBS and IBD
For IBS, taking probiotics for 8–12 weeks may have the best effects. For maintenance, longer-term supplementation for 6–12 months is common.
For IBD, probiotics have been given for 15 weeks up to one year. Always work with your doctor on appropriate probiotic use with inflammatory bowel disease.
Should you take probiotics forever?
For healthy adults, there is likely no need to take probiotics forever. A supplement period of 1-2 months should help establish a healthy gut microbiome. After that, you can consume probiotic-rich foods like yogurt, kefir, sauerkraut and kimchi to help maintain benefits.
Talk to your healthcare provider about probiotic supplementation if you have specific digestive or immune issues. Some conditions like IBS may require longer-term probiotic use under medical supervision.
Tips for taking probiotics
Here are some tips for taking probiotics:
- Read the label and choose evidence-based strains linked to your health goals
- Select a reputable brand that guarantees potency and purity
- Consider a broad-spectrum probiotic with multiple strains
- Start at the low end of dosage instructions and gradually increase
- Take probiotics consistently, as effects diminish after stopping
- Store probiotics properly to protect bacteria viability
- Pair probiotics with prebiotics like fiber to help probiotics flourish
Work with a healthcare professional to find the most effective probiotic and dosage schedule for your needs.
Do probiotics have side effects?
Probiotics are generally well tolerated with minimal risk of side effects in healthy people. Potential side effects can include:
- Mild stomach upset
- Diarrhea
- Gas and bloating
Rarely, probiotics may cause side effects in people with underlying health conditions. Probiotics could increase the risk of infection in those who are immunocompromised, critically ill or have indwelling catheters.
Always start probiotics at a low dose and introduce them gradually. Talk to your doctor before taking probiotics if you have any underlying medical conditions or take immune-suppressing drugs.
The bottom line
Most healthy adults can safely take probiotics for 4 weeks to help establish a healthy gut microbiome. After the initial period, you can decide if taking probiotics long-term is right for you.
Those with gut health conditions like IBS may require longer-term probiotic supplementation under medical supervision. For acute cases like antibiotic-related diarrhea, take probiotics for at least the duration of antibiotic treatment.
Probiotics are generally safe, but side effects can occur in some instances. Always start low and go slow when adding probiotics. Additionally, check with your doctor before taking probiotics if you have underlying health issues or take medications that affect immunity.
Consume probiotic foods and follow dosage instructions to maximize the benefits of probiotics. With the right strains and proper supplementation schedule, probiotics can help support digestive and immune health.
Frequently Asked Questions
How long should you take probiotics when on antibiotics?
You should take probiotics for at least the full duration of antibiotic treatment. Probiotics help restore healthy gut flora that is often disrupted by antibiotic use. Taking probiotics during and after a round of antibiotics can help prevent unwanted side effects like diarrhea.
Should you take probiotics on an empty stomach?
It’s best to take probiotics on an empty stomach, either 30 minutes before a meal or 2 hours after. This helps ensure the probiotic bacteria safely reach your intestines where they can colonize. Taking probiotics with food can impede their passage to the gut.
When is the best time to take probiotics?
The optimal time to take probiotics is in the morning on an empty stomach. This timing maximizes the chances that the probiotic organisms will successfully travel through the stomach acid and bile to colonize in the intestines.
Can I take probiotics forever?
Healthy people can safely take probiotics long-term for continued digestive and immune support. Those with specific conditions like IBS or IBD may need probiotic supplementation for longer periods under medical supervision. Always talk to your doctor before beginning long-term probiotic use.
How long before probiotics start working?
It typically takes 2-4 weeks of consistent probiotic use to start experiencing the benefits. However, those with gut issues like IBS may need up to 8 weeks for probiotics to take effect. Be patient when starting probiotics as it takes time for them to influence the gut microbiome.
The Bottom Line
Most healthy adults should take probiotics for at least 4 weeks to establish digestive benefits. After that initial period, you can decide if long-term probiotic use is right for you. Those with gut issues like IBS may require longer supplementation under medical guidance. Always start low and go slow when adding probiotics to your routine.