One of the most common dietary supplements for better gut health are lactic acid bacteria, found in both probiotic and synbiotic supplements. How do you choose the best supplement for you though? We want to share four things to keep in mind when trying to figure out which is the right supplement for you.
Lactic acid bacteria and the gut flora
Lactic acid bacteria are a type of benign bacteria that occur naturally in the human intestine. Hundreds of different types of microorganisms live in the intestine, and together they make up our gut flora. The gut flora is responsible for several bodily functions such as metabolism, hormone balance and intestinal function.
Why lactic acid bacteria?
Our gut flora starts forming during the first years of our life. Thereafter the gut flora is primarily affected by what we eat, how we live, and by our environment. The gut flora can end up unbalanced if we, for example, eat insufficient amounts of fibre for extended periods of time (fibre is the food of our good gut bacteria!), If we go on an antibiotic regimen, or expose the body to a lot of stress.
An unbalanced gut flora consists of a decreasing number of good bacteria, which leaves room for bad bacteria to multiply and take over. This can eventually lead to mild inflammation and has been linked to allergies, autoimmune diseases, weight gain, skin problems, fungal infections and more.
Choosing the right supplement for you – four tips
For those who want to try a supplement made up of lactic acid bacteria, it’s important to remember that different bacterial strains have different properties. In addition, there are several factors that affect the quality and effect of the supplement. Here are four things to keep in mind:
1. Has the product been clinically tested?
In order to understand what effect the product and its bacterias can have, it is important that the bacterial strains and the composition of these bacteria have been studied and tested properly. Both individually and combined as some bacteria work really well together, and others not so much.
2. Do the bacteria survive your stomach’s acidity?
In order to ensure that the bacteria are able to travel down to the intestinal system where they can have a positive effect, the bacteria must be able to tolerate both a low pH value and a low level of bile acid. One of the functions of the stomach is to kill malignant bacteria and the stomach acid therefore has a pH value of around 2, which is very low. This is in contrast to the intestines where the pH value is about 7-8.
The ability of bacteria to cope with the inhospitable environment of the stomach varies greatly between different bacterial strains, so this is important to keep in mind when choosing supplements. The bacterial strains used in Synbiotic15 have a very high tolerance to both bile acid and low pH values (see references below).
Bacteria & fibre for your gut
The best Swedish supplement for gut health. One daily dose contains:
✓ 15 billion lactic acid bacteria
✓ 4 patented bacterial strains
✓ 4 grams of gluten-free dietary fibres
3. How do I know if the supplement is working?
Your gut flora is unique to you – it is often compared to a human fingerprint – and the effects of a supplement can therefore vary from person to person. It may also take time for the body to get used to a new supplement, which means that you might need to adjust the dose or take other measures. Some people notice a difference within days and or others it can take weeks.
When trying a new supplement, be sure to test it thoroughly for at least three months, taking the supplement each day (according to instructions). You can then make an evaluation of how you feel and any potential effects the supplements has had on you. And remember that some substances have more subtle long-term effects.
Insider tip! A good way to track if a supplement has effect, is by tracking your gut health! We developed our gut health tracker for this specific reason: get real insights into your gut health. Use the tracker for a minimum of 3 days before taking the supplement and repeat after taking the supplement for around 2 weeks. Compare the results and this way you can see if your body has started to respond any different.
4. Probiotics or synbiotics – which should I choose?
Probiotics is a category of supplements that contain good bacteria, while synbiotics is a category of supplements that contain both good bacteria and fibres (prebiotics). The fibres in the supplement are important since they feed the bacteria in the gut. In addition, fibres facilitate normal bowel function. The Ministry of Health in Singapore recommends that an adult consumes at least 30 grams of fibre per day. Most of us don’t reach this amount though, hence why taking a supplement with fibres can be a good idea.
Supplements are not a replacement for a healthy lifestyle
When we talk about supplements, it is important to point out that they are supplements and nothing more. The gut flora is affected by many external factors such as stress, diet, medication, exercise, sleep and much more. So you should always begin by evaluating these areas of your life. A dietary supplement is not a quick or permanent solution to a (specific) health problem. It can work well as a complement to changing towards a healthy(ier) lifestyle.
A supplement for your gut health
Want more energy and less bloating? It might be time to take better care of your gut. To strengthen or restore the balance in your gut flora, it's important you feed your gut with a daily dose of pre- and probiotics. A healthy diet with lots of fruits and vegetables is usually sufficient. If you want an extra boost or make sure you get a daily dose of good bacteria, you can complement your diet with a supplement.
Why should you take Synbiotic15?
A daily dose of Synbiotic15 helps to boost your immune system, improve your digestion, prevent inflammation, strengthen your gut flora, improve your skin and take care of simple stomach problems. It's a powdered mix of 4 patented lactic acid bacteria and 4 grams of prebiotic fibres, which act as food for the good bacteria. Based on over 15 years of research, developed in Sweden and 100% natural.
Add it to your daily (morning) routine and stir it in water, mix it with your smoothie, or take it as is! Get started today. Buy Synbiotic15 now.
- Kruszewska et al. 2002. Selection of lactic acid bacteria as probiotic strains by in vitro tests. Microecology and Therapy 29:37-49.
- Ljungh et al. 2002. Isolation, selection and characteristics of Lactobacillus paracasei subsp. paracasei F19. Microbial Ecology in Health and Disease Suppl. (Lactobacillus F19 – Closing the broken circle) 3:4-6