Best Time to Take Probiotics: Maximize Your Wellness

Key Takeaways

• The best time to take probiotics is nuanced and requires more than just a single sentence to explain. Morning or night? Empty or full stomach? Uncover the answer to each question.
• Stomach acid and probiotics are not a good team. In this article, we explain why and what it means for your probiotic routine.

What Are Probiotics Used For?

Let’s start with the basics first. Probiotics are these tiny, friendly bacteria that hang out in your gut, all the while keeping things balanced and helping you feel your best.

You can usually find them in probiotic supplements or fermented foods like yogurt, kombucha, kimchi, and some cheeses. Fortified (some types of milk, juices, and cereals) or cultured foods (non-dairy yogurts, coconut, or other plant-based sources) are also rich in probiotics.

Fiber-rich foods. Source: Freepik.

The benefits of probiotics are diverse and far-reaching:

• Digestive health: Primarily, we use probiotics to digest better – they help improve the gut's microbial balance. Got irritable bowel syndrome (IBS), inflammatory bowel diseases, and other gut issues? Just pop in a probiotic and call it a day.
• Metabolic health: Certain probiotic strains can improve lipid profiles. This potentially lowers cholesterol levels and improves your heart. It is this benefit that makes probiotics valuable for overall wellness.
• Immune function: They might help fight off the bad guys (harmful bacteria and viruses) and prevent infections in places like your lungs, urinary tract, and, for the ladies, the vaginal area. Emphasis on “might”, as research on this benefit is limited.
• Other benefits: Recent research suggests probiotics may help manage allergies, arthritis symptoms, and asthma. Some studies even indicate potential in neutralizing COVID-19 infections, but take it with a grain of salt as more research is needed in this area.

When to take probiotic supplements definitely influences their effectiveness to some degree, as factors like stomach acid can impact probiotic survival. Nevertheless, the best time to take probiotics can vary depending on the specific type of probiotic and what you're taking it for. And that is exactly what we’re going to find out in the next section.

See more: The Difference between Prebiotics and Probiotics

When Is The Best Time To Take Probiotics?

1. Notes on Stomach Acid and When to Use Probiotics

You know how your stomach is always churning out acid? Well, that's great for digestion and pathogen removal, but it can be a bit of a party pooper for probiotics. Just remember this simple rule: probiotics don’t sit well with acid. When your stomach acid level is high, it hinders the effectiveness of a lot of probiotics.

That's why when you take your probiotics can make a big difference. In the next sections, we will explore in-depth and give you the answer to “when is the best time to take probiotics?”

2. Using Probiotics Before or After Food

So, probiotics before or after food? You'd think there'd be a clear answer on whether to take probiotic before or after meal, right? Wrong. Studies have shown mixed results, and there's no standard answer for all we know.

Take probiotics with or without food? Source: Unsplash.

It’s a common belief that you should take probiotics about 30 minutes before a meal. This isn’t necessarily true. Contrary to what some might think, an empty stomach is more acidic. This increased acidity is your body's way of preparing for new meals and defending itself from any harmful germs. This is not good for those friendly bacteria.

On the other hand, some probiotic strains are special. They're made to handle stomach acid, so they work just fine on an empty stomach. In fact, they might even benefit from the quicker transit time to the intestines when your stomach isn't full of food.

What can we learn from this? Different types of probiotics, different best time to take probiotics. Some might do better with food, others without.

What you ought to do is two things. Firstly, check the nutrient label for the most accurate information.

Nutrient label. Source: Nano SG.

Secondly, talk to a doctor or a pharmacist for personalized advice. They can give you guidance based on the specific probiotics you're taking and what works best for your body and lifestyle. Don’t be shy and leave the grunt work to the professionals, that’s what they’re here for.

3. Best Time to Take Probiotics: Morning or Night

Aside from the before-after food dilemma, you've got two other options to settle on when to eat probiotics: night or morning?

Some folks swear by their morning probiotic routine. The 30 minutes before a meal rule we mentioned above is believed to give those good bacteria a better chance of surviving. Thus, a lot of people take it before breakfast.

But again, your stomach acid level is higher during those times. So while you might think you're giving your probiotics a head start, you're actually sending them right into a pretty harsh environment. Not all probiotic strains can handle it.

Morning probiotic routine. Source: Freepik.

Even so, other doctors recommend taking probiotics at night, ideally a few hours after your last meal. Your digestive system slows down when you sleep, and stomach acid production decreases. This creates a more favorable environment for probiotics to survive and reach the intestines.

Some studies even indicate that your gut may be more friendly to new bacteria at night due to the extra exposure to the gut lining. However, this may not apply to all probiotics.

Nightly probiotic routine. Source: Freepik.

What’s the bottom line here? It really depends on you and your daily routine. If you're a morning person and it's easy for you to remember your probiotics when you wake up, go for it. If taking them with dinner works better for you, that's fine too.

Whether you take your probiotics in the morning or at night, the important thing is to do so on a regular basis. Find a time that works well for your schedule and commit to it. That’s what we call the best time to take probiotics.

See more: How To Choose The Best Women’s Probiotic?

5 Tips To Maximize The Health Benefits Of Probiotics

1. Consistency is Key

The benefits of probiotics aren't usually instant. It can take weeks or even months to notice significant changes. That’s why the best time to take probiotics matters less when you can’t remember to do that every day. Consistency helps your gut microbiome maintain a healthy balance with very little need to adjust on a day-to-day basis.

Of course, don't worry if you miss a day here and there. Life happens!

But put in some effort and make probiotics part of your daily routine, like brushing your teeth. Sync your probiotic intake with your daily habits, be it a morning smoothie or an evening snack. Once you get used to the routine, it takes off the weight of having to consciously remind yourself to take probiotics.

2. Choose The Right Strain For Your Needs

Different strains have different superpowers, so match the probiotic to your health goals. It’s all about compatibility.

For example, if you're looking to boost your immune system, you might want to look for strains like Lactobacillus rhamnosus GG or Bifidobacterium lactis BB-12. Dealing with digestive issues? Saccharomyces boulardii or Bifidobacterium infantis are here to save the day.

Multi-strain product. Source: Nano SG.

The best measure is to ask your doctor or a registered dietitian for advice. They surely know more than what you can find online. Trust them to help you navigate the probiotic jungle and find your perfect bacterial match.

3. Mind Your Diet

Here's a fun fact: what you eat can make or break your probiotic efforts. Probiotics are only an add-on; it’s the food that gives you better guts and general well-being. Some tips to let your diet join forces with these supplements include:

• More fiber-rich foods: Don’t wait, load up on fruits, vegetables, whole grains, and legumes now! These foods act as prebiotics, essentially feeding your probiotics and helping them flourish.
• Less sugar and processed food: These types of food can get your gut microbiome in trouble as they feed harmful bacteria and yeast. Your good bacteria might get overpowered.

Proper diet for probiotic routine. Source: (1) (2).

4. Pair With Prebiotics

We mentioned this right above, but given its importance, prebiotics deserve a place of its own. They're specific types of fiber that your body can't digest, but your gut bacteria can. Food for probiotics, if you will.

When you eat prebiotic-filled foods, they pass through your stomach and small intestine unchanged, then get fermented by your gut bacteria in the large intestine. This fermentation process helps them multiply and produce beneficial compounds that support your gut health.

You can find prebiotics in foods like garlic, onions, leeks, asparagus, and bananas. Some probiotic supplements even come with prebiotics included, so you get the most out of the bacteria.

Sources of prebiotics. Source: Freepik.

5. Storage Matters

Probiotics are living organisms, not just another pill, in case that slipped your mind. They're sensitive little creatures, so how you store them can make a big difference in their success.

Most probiotics prefer cool, dry places. Some even need to be refrigerated. To be sure, always check the label for storage instructions. Leaving your probiotics in a hot car or a steamy bathroom is not it. If you can’t thrive in an environment like that for too long, so are they.

See more: 12 Signs Probiotics Are Working

Frequently Asked Questions

1. Should I Take a Probiotic in the Morning or in the Evening?

The truth is, there's no one-size-fits-all answer. Some want their probiotics in the morning, while others prefer an evening dose. The best time to take probiotics is unique to everyone, as it hinges on your lifestyle and the type of probiotic you are taking.

2. Should I Eat Before Taking a Probiotic?

This is where things get a bit tricky. Some probiotics work better on an empty stomach, while others prefer a bit of food company. What to do is to check your probiotic's label for specific instructions. If it doesn't say, experiment a bit. Try taking it before a meal and see how you feel. If that doesn't work, try with food. Your body will let you know what it prefers over time!

3. Should I Take a Probiotic Every Day?

In most cases, yes! Probiotics aren't a one-and-done deal – they're basically a daily vitamin for your gut. Regular intake helps keep a healthy balance of good bacteria in your digestive system. So, when you're thinking about when to eat probiotics, think daily!

4. Should I Take Probiotics with Other Medication?

This is a question best answered by your doctor or pharmacist. Some medications might interact with probiotics, while others are totally fine. As a general rule, it's best to take probiotics a few hours before or after other medications. But always check with a healthcare professional to be sure.

5. Should You Take Probiotics on a Full or Empty Stomach?

The best time to consume probiotics can vary. Some studies suggest that taking probiotics on an empty stomach might help them survive the journey through your digestive system better. But others find that a bit of food helps buffer stomach acid, giving probiotics a better chance.

If your probiotic doesn't specify, try both ways and see what feels best for you. Remember, the best time to eat probiotic foods or supplements is the time that you can consistently stick to!