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Are you considering probiotics to improve your health1? Or are you dubious about how to identify if the probiotics you are taking are producing health benefits or not? Then, you have stumbled upon just the right article for you, my friend! Continue reading the article then as we state some signs probiotics are working and some other important facts that one must know before taking probiotics.
1. What are Probiotics?
Probiotics are beneficial microorganisms that are used to replenish gut flora when consumed in recommended amounts. Probiotic supplements are made with living microbes and are taken with the intent of improving gut health.2
Contrary to popular belief, bacteria are not always harmful.
There are beneficial as well as harmful bacteria in your gut. At illness, unhealthy gut bacteria dominate over healthy bacteria and disturb the gut bacteria composition. Bacteria influence the working of a probiotic, and many signs probiotics are working are therefore linked to the gut’s bacterial composition.
2. Probiotic Supplements for Good Gut Health
Beneficial bacteria make up the right probiotic and help in adding good probiotic bacteria to your body. The gut microbiota, also known as the gut microbiome, is recharged by the right kind of probiotic supplementation.3
2.1. Foods Rich in Probiotics
Yogurt is probably the most popular food containing probiotics. However, several other food items like sauerkraut, miso soup, acidophilus milk, sour pickles, and kefir provide good bacteria to the body naturally, too. You can therefore observe a lot of signs probiotics are working when you make changes in your diet.
2.2. Dietary Supplements With Healthy Bacteria
The supplements are available in the form of liquid, powder, and capsule.
Lactobacillus acidophilus, Streptococcus, Enterococcus, Bacillus(soil-based probiotics), and Bifidobacterium are different probiotic strains to look out for in high-quality probiotic supplements. These supplements will display signs probiotics are working effectively. These are specific probiotic strains that aid in maintaining a healthy gut4.
Some sought-after probiotic supplements that contain multiple strains beneficial to the human body available in the market are Zelac, Yakult, Novaflor, BD Lactinex, and Florajen3.
3. How Long Does it Take for Probiotics to Work on Gut Bacteria?
A probiotic supplement needs to accomplish the key tasks of eliminating bad bacteria, refilling good bacteria, and reinstating healthy gut flora.
Generally, these tasks need some time, and you may have to wait for a while before you see any signs of improvement. But, the reason you are taking the probiotic supplement has a lot to do with how long it takes to work. Some factors like old age, pre-existing health conditions, poor diet, weak immune system, stomach acid, and poor quality of probiotics will increase the amount of time that probiotic supplements take to work.
Therefore, to answer the question, “How long does it take to work?” probiotics may take a short amount of time, say a week for some people or up to a few months for others, depending on the conditions listed above.
4. Signs Probiotics are Working
A probiotic supplement can be advantageous and lead to a healthy gut. However, due to the vagueness of gut health, it may be difficult to comprehend whether the probiotic products are benefitting you.
Therefore, some indicative factors can help you identify if your probiotic supplement is right for you and whether it is serving the purpose intended.
Listed down below are 7 signs probiotics 5are working:
4.1. Solves Digestive Problems
The most immediate effect that you can observe when you take probiotics is the amelioration of digestive issues. The gut directly reaps the benefits of probiotics and gut health is improved considerably. Probiotics restore the healthy balance in your gut by repairing your affected gut.
Probiotics resolve irregular bowel movements and treat constipation and diarrhea.
Bacteria like Saccharomyces boulardii in a probiotic supplement can even resolve issues like IBS.
If your bowel movements have improved and other issues related to your digestive tract are resolved, these are definite signs probiotics are working for you.
4.2. Fewer Sugar Cravings
Gut bacteria have a hand in your cravings as well. A link between gut bacteria and sugar cravings has been identified. If the bacteria in your gut prefer sugar, they will ask for it. This is why we experience intense cravings for sugary foods sometimes.
The balance must be maintained in the gut microbiome, and the cravings are controlled for better health. Probiotics control the function of the gut and hence curb sugar cravings by making alterations to the gut flora.
4.3. Glowing Skin
An effective probiotic supplement can affect your skin condition as well. A healthy gut means there are lesser toxic substances in your body. You will understand that the probiotic is working if skin issues like acne, eczema, and rosacea are resolved.
Probiotic supplementation can protect the skin against environmental factors like pollutants and pathogens, boosts moisture absorption, improve skin pH, and makes you look younger!
Rejuvenated, glowing, and youthful skin is a sign to look out for to see if your probiotic supplement is working.
4.4. Probiotics and Mental Health
• Improved state of mind
Probiotics can improve your mood and keep you happy. An improved state of mind is one of the satisfying signs probiotics are working for you. Probiotics in the gastrointestinal tract can keep you in a pleasant mood by increasing serotonin levels in the body. They reduce symptoms related to clinical depression.6 They increase the levels of tryptophan and hence help in releasing serotonin.
Did you know 90 percent of the serotonin in our body is produced in the digestive tract?
Generally, a healthy, well-functioning body will certainly keep you active, contented, and in a cheerful state of mind.
• Anxiety and stress relief
Microorganisms in the gut that cause infections in the GI tract can cause anxiety, depression, and stress. However, probiotics help in reducing anxiety.
Constipation, irritable bowel syndrome, and other problems related to the digestive system can harm your mental health. A probiotic treats these problems and therefore relieves the stress associated with it.
Studies have shown that bacteria like Lactobacillus Helveticus, Lactobacillus Rhamnosus, and Bifidobacterium Longum in probiotics can relieve anxiety and keep you calm.
• Improved cognitive function
If your digestive health is poor, the chances are high that your cognitive health isn’t that great either.
Your brain function is related to your gut health. Your gut plays an important role in regulating the functions of your brain as they release hormones similar to that of the brain.
The gut is also known as ‘the second brain’ because it produces dopamine, serotonin, and gamma-butyric acid. If you can focus better on your tasks, remember, recollect, and process information better than earlier, these can all be perceived as signs probiotics are working. If you are more attentive than before and your memory is refreshed, it indicates the action of probiotic bacteria for your betterment.
It has been observed Probiotics have a positive impact on the cognitive function of people with Alzheimer’s and bipolar disorder.
Increased cognitive function is, thus, a sign that natural balance in your gut is restored and one of the signs probiotics are working for you.
4.5. Strengthens the Immune System
If you don’t fall sick as often as you used to earlier, it is a sign that beneficial bacteria are at work and have been strengthening your immune system.
More than 60 percent of immune cells are in the gut. Probiotics can reduce allergic reactions, viral infections, and responses against vaccinations.
The intestinal microbiota is manipulated, and good gut health is maintained. Therefore your immune system is strengthened by probiotics. Disease-causing bacteria are effectively combated as a befitting immune response is generated, and thus your health is maintained.
Bacteria in the gut microbiome strengthen its hold, and harmful pathogenic/bad bacteria strains will be controlled from spreading or eliminated. Improvement in your immunity is one of the signs probiotics are working.
4.6. Weight Loss
A high-quality probiotic may lead to weight loss. Loss of weight is one of the signs probiotics are working. The presence of bacteria like Streptococcus salivarius, B.Longum, and Lactobacilli in probiotics can lead to weight loss. After consuming probiotics, this may be due to an increase in short-chain fatty acids and a decrease in lipopolysaccharide in your body. The right probiotic will modify your fat metabolism 7and enable your body to absorb more dietary fat.
Some studies have pointed out that these factors may lead to weight loss, but this is not proven scientifically, and it is always advisable to have a high-fiber diet and probiotics to increase the chances of weight loss.
The disappearance of excess weight from your body and an improvement in your overall health is the potential signs probiotics are working.
4.7. Increased Energy
The gut produces extra B vitamins when you take the right probiotic. B vitamins are linked with energy production. When you consume probiotics, your good bacteria are constantly replenishing while overpowering your bad bacteria. Your immune system is actively protecting you and enhancing your energy levels.
If you are suddenly feeling more energetic and active than usual, these are signs probiotics are working for you.
5. Conclusion
Probiotics can work wonders for our health. However, there are certain factors that one should be aware of before consuming probiotics.
If your immune system is weak due to some pre-existing health conditions, probiotics may have some adverse effects on your gut health, and probiotic products are available as additives in food, supplements, and fermented food; therefore are not reviewed or certified by The Food and drug administration(FDA).
It is imperative to consult your physician before consuming probiotic supplements. A doctor will also help you identify signs probiotics are working for you.
This article is intended to provide information based on expert opinions. Always consult a doctor before administering medication or making any health-related decisions.
For similar, informative articles, click here.
6. FAQs
6.1 Do Probiotics Have Any Side Effects When They First Start to Work?
As probiotics begin to act, some people may suffer side effects like gas, bloating, and minor digestive discomfort. As the body gets used to the changes, these side effects typically go away within a few days.
6.2 Should I Keep Taking Probiotics Even If I Don’t Immediately Notice Any Results?
Even if you don’t notice any results right away, it’s generally advised to keep taking probiotics. Probiotics may provide long-term advantages for general health, albeit it may take some time before any changes are apparent. However, it is best to speak with your healthcare provider if you experience any negative side effects.
6.3 Can Probiotics Treat Depression and Stress?
Some research points to the possibility that probiotics may benefit mental health. According to studies, some probiotic strains can help lessen the signs and symptoms of anxiety and depression. To fully comprehend the connection between probiotics and mental health, more study is necessary.
- Elmer, Gary W., et al. The power of probiotics: improving your health with beneficial microbes. Routledge, 2013. ↩︎
- Steele, Michael A., Greg B. Penner, and Frédérique Chaucheyras-Durand. “Development and physiology of the rumen and the lower gut: Targets for improving gut health.” Journal of dairy science 99.6 (2016): 4955-4966. ↩︎
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- Panwar, Shruti, Sapna Sharma, and Prabhanshu Tripathi. “Role of barrier integrity and dysfunctions in maintaining the healthy gut and their health outcomes.” Frontiers in Physiology 12 (2021): 715611. ↩︎
- Weichselbaum, E. “Probiotics and health: a review of the evidence.” Nutrition Bulletin 34.4 (2009): 340-373. ↩︎
- Craft, Lynette L., and Daniel M. Landers. “The effect of exercise on clinical depression and depression resulting from mental illness: A meta-analysis.” Journal of Sport and Exercise Psychology 20.4 (1998): 339-357. ↩︎
- Heng, Jinghui, et al. “Excessive BCAA regulates fat metabolism partially through the modification of m 6 A RNA methylation in weanling piglets.” Nutrition & metabolism 17 (2020): 1-12. ↩︎
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