How much probiotics can I take?
Questions about nutritional supplements are very common in today's society. Probiotics are often the subject of questions. One common question is 'Can you overdose on them?' The article will provide an answer and also discuss how to start using probiotics and other tips.
Understanding Probiotic Dosage is Important
Can I take too many probiotics, you ask? It is crucial to our overall health. Live bacteria and yeasts, also known as probiotics, are beneficial for the digestive system. Although they are considered to be safe in general, excessive amounts can cause side effects such as gas, bloating and upset stomach. A study in Clinical Infectious Diseases found that, although rare, people with weak immune systems can also suffer from infections brought on by bacteria in probiotics.
Probiotics: How to Start?
It's best to monitor the reactions of your body when you first start using probiotics. American Nutrition Association recommends starting out with a small dose and increasing it gradually over time. Consult your healthcare provider prior to starting a new probiotic regimen. You can get advice on what strain to use and how much to take based on their assessment of your health.
Probiotic Dosage Examples
- The general recommendation is to take 1-10 billion CFUs (colony-forming units) per day. This is a good starting point.
- For specific health concerns like antibiotic-associated diarrhea, the dose may go up to 10-20 billion CFU daily: This is according to a review published in the Journal of Clinical Gastroenterology.
- The World Gastroenterology Organisation recommends 5-10 billion CFU per day to maintain gut health, and prevent digestive problems.
Other Tips on Probiotics
Not all probiotics have the same effects on your body. It's important to select a probiotic that has the right strain for your body. Keep in mind also that foods like yogurt, kefir sauerkraut and kimchi contain natural probiotics. Always pay attention to expiration dates on probiotics, as they may become less potent over time.
Conclusion
While it is unlikely that you will 'overdose on probiotics' in a negative sense, excess consumption may cause discomfort or side effects. When in doubt, it's important to consult your healthcare provider and understand the right dosage. When used properly, probiotics can have many benefits to our overall health.
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