This is the second of a three-part series on popular nutrition topics, celebrating March as nutrition month. Find the first two articles in our series by clicking here and here.

Probiotics – you’ve heard of them, but how much do you know about them? What are they and why are they so popular? Simply put, a probiotic is a microorganism that confers a health benefit to the person taking it when supplemented in adequate amounts. Probiotics have been proven to assist in reversing the GI damage caused by antibiotics. In addition, research continues to show the vast array of benefits of probiotics. The list goes on, but here are just a few of the conditions that probiotics can help prevent, manage and treat:

• Type 2 diabetes
• Gestational diabetes
• Irritable bowel syndrome (IBS)
• Celiac disease
• Lactose intolerance
• GI tract infections
• Gastroesophageal reflux disease (GERD)
• Depression and anxiety
• Endometriosis
• High cholesterol

As you can see, probiotics are helpful for a wide range of conditions. The benefits can be seen and felt throughout the body. It is not enough, however, to pick up any probiotic supplement off the shelf. Consideration must be given to the specific strain of the probiotic, along with dosage, consumption and storage tips.

To better understand probiotic strains, it is important to understand how bacteria are named. Genus is the first name of the bacterium (i.e. Lactobacillus). It is somewhat general and refers to a grouping of organisms. Species is a bacterium’s second name (i.e. rhamnosus). It is a much narrower classification based on shared common features that distinguish them from other species. Strain is an even more specific classification that distributes members of the same species into subgroups based on one or more properties that are distinct from other members of the species (i.e. strain GG). Be sure to research which strain will be most effective for the condition you wish to treat or prevent.

The probiotic Lactobacillus rhamnosus GG, for example, is effective in treating over 30 different conditions. It is classified as a broad-spectrum probiotic because it helps treat and/or prevent so many conditions. It is commonly found in probiotic supplements such as Culturelle.

When shopping for a probiotic supplement that is right for you, be sure to look on the bottle to confirm it includes the genus, species and strain for each probiotic listed. Once you find a supplement with all three listed, search the internet for studies on the benefits of that specific strain.

The dosing is important, too, as there should be adequate amounts of viable organisms contained in the probiotic at the time of consumption. It is considered best practice to ensure that supplements contain bacteria in concentrations of >109 CFU per dose. And, as far as consumption, probiotic supplements are best consumed with or after meals. This is due to the increased alkalinity of the stomach environment, which equates to greater bacterial survival. And, if you purchase a probiotic powder supplement, be sure to use it in cold or room-temperature foods or beverages only as hot temperatures can kill the beneficial bacteria.

The last thing to keep in mind is storage of supplements. Some probiotics require refrigeration and/or need to be kept away from direct light. Always read your bottles carefully and follow all directions to ensure you are getting the best benefits from your probiotics.

If you are interested in learning more about probiotics, click here to read the full article with more resources and studies to reference.

Submitted by: Julie Marsh, RDN, LD, Clinical Nutrition Manager at Aultman Hospital with AVI Foodsystems, Inc.