Choosing the Right Probiotic: The Benefits of Different Strains for Your Health

September 03 2024, by Tatianna Gerard, 10 min reading time

Have you ever wondered why some people swear by certain probiotics while others seem to see no difference at all? The answer often lies in the specific strains of probiotics they’re using. Probiotics are tiny yet powerful microorganisms that play a crucial role in maintaining a healthy gut and supporting overall wellbeing. But here’s the thing – not all probiotics are created equal. Different strains of probiotics can offer unique benefits, targeting specific health concerns from digestion to mental health and even skin health.

In this blog, we’ll dive into the fascinating world of probiotics, exploring the different strains and what they can do for you. Whether you’re looking to boost your immune system, improve digestion, or simply enhance your daily wellbeing, understanding which probiotic strains can best meet your needs is the key to getting the most out of these beneficial bacteria.

What are probiotic strains?

Let’s start with what we mean when we talk about “probiotic strains.” You’ve probably heard of Lactobacillus and Bifidobacterium – these are the species names of probiotics, kind of like the surname in a family. But within each species, there are different strains, which are like the individual members of the family, each with their own unique characteristics and abilities.

Just as you wouldn’t expect every family member to excel at the same things, you shouldn’t expect all probiotic strains to provide the same benefits. Some strains are better at helping with digestion, while others might be more effective at supporting your immune system or even your mental health. This is why it’s so important to choose the right strain for your specific health goals.

The most common probiotic strains

There are countless probiotic strains out there, but let’s focus on a few of the most common and their primary benefits.

Lactobacillus acidophilus: A real star in the world of probiotics, Lactobacillus acidophilus is often found in yoghurt and fermented foods. It’s particularly well-known for its role in supporting digestion, especially in those who are lactose intolerant, and it also gives your immune system a boost.

Bifidobacterium bifidum: This strain is another gut health champion. It helps break down food, absorb nutrients, and prevent harmful bacteria from taking hold in your digestive tract. It’s especially useful in preventing infections and maintaining a healthy gut balance.

Saccharomyces boulardii: Unlike the others, this one is a yeast, not a bacteria, but it’s still a powerful probiotic. Saccharomyces boulardii is your go-to strain for preventing and treating diarrhoea, particularly after antibiotic use or during travel.

Lactobacillus rhamnosus: If you struggle with IBS or other digestive issues, this strain might be your new best friend. Lactobacillus rhamnosus is known for promoting gut health and reducing IBS symptoms, making your digestive system much happier.

Bifidobacterium longum: This strain excels at breaking down carbohydrates and relieving constipation. It’s also been shown to reduce inflammation in the gut, making it a great choice for those with digestive discomfort.

Targeting specific health concerns with probiotic strains

Now that you know a bit more about individual strains, let’s look at how they can be matched to specific health concerns, and choosing the right strain can make all the difference.

Digestive health: If you’re looking to support your digestion, strains like Lactobacillus acidophilus and Bifidobacterium bifidum are top choices. They work to balance the gut flora and help with nutrient absorption, ensuring your digestive system runs smoothly.

Immune system support: For a stronger immune system, look for strains like Lactobacillus rhamnosus and Bifidobacterium lactis. These strains are known to enhance the body’s natural defences, helping you fend off illnesses more effectively.

Mental health and mood: Yes, probiotics can even support your mental health! The gut-brain connection is well-documented, and strains like Lactobacillus helveticus and Bifidobacterium longum have been shown to reduce symptoms of depression. Even Lactobacillus rhamnosus and Bifidobacterium lactis help improve cognitive function based on a randomised study on healthy, aging adults.

Weight management: Strains like Lactobacillus gasseri and Bifidobacterium breve are your allies in maintaining a healthy weight. They’ve been associated with reducing belly fat and improving metabolic health.

Skin health: For those looking to improve their skin, Lactobacillus paracasei and Lactobacillus plantarum are the strains to seek out. They help to maintain a healthy skin barrier and reduce inflammation, which can lead to clearer, healthier skin.

Other beneficial probiotic strains

While the strains mentioned above are some of the most common, there are several other beneficial probiotics worth noting. These strains offer their own unique advantages, particularly for specific health concerns.

Bifidobacterium animalis: This strain is particularly known for its ability to enhance digestion and support immune function. It’s often included in probiotic supplements aimed at improving gut health and regularity, helping to ease symptoms of constipation and irritable bowel syndrome (IBS).

Bifidobacterium lactis: Bifidobacterium lactis is a versatile strain that helps boost immunity, support digestive health, and even improve lactose digestion. It’s often found in dairy products and is beneficial for both preventing and treating diarrhoea, as well as reducing inflammation in the digestive tract.

Lactobacillus plantarum: This strain is a powerhouse when it comes to reducing bloating and gas. It’s known for its ability to support a balanced gut microbiome, enhance nutrient absorption, and protect the body from harmful bacteria and toxins. Lactobacillus plantarum is also beneficial for heart health, as it may help lower blood pressure and cholesterol levels.

Lactobacillus reuteri: This strain is particularly interesting because of its wide-ranging benefits. It’s been shown to improve dental health by reducing oral bacteria that cause cavities, support skin health by reducing inflammation, and even promote cardiovascular health by helping to regulate cholesterol levels. Additionally, Lactobacillus reuteri can enhance immune function and improve digestion.

Choosing the right probiotic for your needs

Choosing the right probiotic can feel a bit overwhelming, but it doesn’t have to be. Start by considering your health goals. Are you looking to improve digestion, boost immunity, or maybe support mental health? Once you’ve identified your needs, look for products that contain the specific strains known to support those areas.

When selecting a probiotic, it’s important to pay attention to the CFU count – that’s the number of colony-forming units, or live bacteria, in each dose. Generally, a higher CFU count means a more potent probiotic, but it’s not always necessary to go for the highest number. Quality and strain specificity are more important.

If you’re unsure which strain is right for you, or if you’re considering a multi-strain probiotic, it might be a good idea to consult with a healthcare professional. They can provide guidance based on your specific health needs.

Incorporating probiotics into your daily routine

Once you’ve chosen your probiotic, the next step is to make it part of your daily routine. Probiotics can be taken as supplements, but they’re also found in a variety of foods like yoghurt, kefir, sauerkraut, and other fermented goodies. Including these foods in your diet is a delicious way to boost your probiotic intake naturally.

Consistency is key with probiotics – they work best when taken regularly. To get the most out of your probiotics, it’s also important to consider the timing. Generally, the best time to take probiotics is either just before a meal or with your first meal of the day. This is because the food helps buffer the stomach acid, giving the probiotics a better chance of surviving the harsh environment of your stomach and reaching your intestines where they can do their work.

If you’re taking probiotics in the evening, aim to have them with dinner. The key is to take them at the same time each day to establish a routine that supports a healthy and balanced gut microbiome.

Make sure to store them according to the instructions on the packaging to keep the bacteria alive and effective. There are also differences between shelf-stable and refrigerated probiotics that you may want to consider when choosing the right one for your needs. And remember, the benefits of probiotics are cumulative, so the longer you take them, the better the results.

Conclusion

Probiotics help in maintaining and improving your health, but understanding the different strains is crucial to making the most of them. Whether you’re looking to enhance your digestion, support your immune system, or even improve your mental health, there’s a probiotic strain out there for you. By choosing the right strains and incorporating them into your daily routine, you can take an active role in supporting your overall wellbeing.

If you’re specifically looking to address concerns like digestion, immunity, and heart health, consider trying Australian NaturalCare Probiotic 32 Billion. This supplement includes all the strains we’ve discussed, including Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium animalis, Bifidobacterium lactis, Lactobacillus plantarum, and Lactobacillus reuteri. It’s a comprehensive way to support your health from the inside out.