Probiotics are friendly bacteria and yeasts that can be found in fermented foods. Once you consume them, the good strains that survive reside in the large intestine. Studies have shown that probiotics strongly influence all aspects of health, including [R]:
- immune balance and function
- overall digestive health and gut barrier function
- skin health
- brain health, which influence your cognitive function and mental health
- metabolism, which influence how much energy you feel and how many calories you burn
- crowding out or preventing pathogens from growing in your gut
Lactobacillus rhamnosus GG, the strain in P3OM, is the best-researched probiotic strain with the most clinical studies behind its safety and effectiveness. It works by:
- Improving the gut barrier function, which reduces leaky gut and improves digestion
- Protecting the gut barrier from insults, such as oxidative stress, which is due to mental/emotional stress, infections, and unhealthy foods
- Promoting a balanced immune response
- Inhibiting the growth of disease-causing bacteria or stopping them from making your gut a home
One of the reasons L. rhamnosus GG is so effective is because it survives stomach acid and sticks to the mucus that covers your gut lining better than other probiotic strains. Like all Lactobacilli, L. rhamnosus GG is a transient strain that stays for a few days, but it stays longer and in higher concentration than other Lactobacilli.
Probiotics are natural bacteria that are already present in your gut, so it is okay to take probiotics every day. Some clinical trials show that L. rhamnosus GG may modestly reduce the risk of diarrhea from antibiotics and support recovery from diarrhea [R, R]. However, L. rhamnosus GG is not currently FDA-approved to treat or prevent any diseases.
Probiotics may be contraindicated in people with compromised immune systems and those with inflammatory bowel diseases. Some people may experience some dieoff reactions (temporarily worse symptoms due to pathogens dying) when they start taking probiotics, although this is very rare. In these cases, consult your healthcare practitioners before introducing probiotics.
If you are on antibiotic drugs or supplements, such as garlic or oil of oregano, be sure to take the probiotics at least 1 hour away from the antibiotics.
Probiotics include friendly bacteria and yeasts. Two of the best known bacteria groups are Lactobacilli and Bifidobacteria. You can find these in fermented foods, such as yogurt, sauerkraut, pickles, kimchi, kefir, miso, kombucha, and kvass.
Lactobacillus rhamnosus GG goes straight to work in your gut. It helps seal your gut barrier, kill bad bacteria, and promote the growth of other healthy gut bacteria. All of these can produce the following benefits [R]:
- Improve overall digestive function and regularity
- Less bloating and digestive discomfort
- Better mood and cognitive function
- Better skin health
- Reduced discomfort and faster exercise recovery
- Better nutrition absorption
Some practitioners recommend supplementing with probiotics with food to dampen the effects of stomach acid. However, it may take about 30 minutes between when you ingest something and when more stomach acid is produced. Also, Lactobacillus rhamnosus GG is a strain that can withstand stomach acid very well, so the meal timing is not a concern. Many studies have also found that L. rhamnosus GG is effective regardless of the time it is taken.