Probiotics can support gut health, immunity, and more, but they might cause some side effects, especially when you first start taking them. Here's a quick overview of the five most common side effects and how to handle them:
- Digestive Discomfort: Gas, bloating, or changes in bowel movements are common as your gut adjusts. Start with a low dose and increase gradually.
- Increased Thirst: Yeast-based probiotics can make you feel thirstier. Stay hydrated to manage this.
- Skin Reactions: Rarely, probiotics may cause rashes or itching. If this happens, stop using the product and check for allergens.
- Allergic Reactions: Severe reactions like hives or swelling can occur if you're sensitive to ingredients like dairy or soy. Always read labels carefully.
- Headaches and Migraines: Certain strains or fermented foods may trigger headaches due to histamine. A low-histamine diet can help.
To minimize side effects:
- Start with small doses and increase gradually.
- Take probiotics with meals to improve absorption.
- Stay hydrated and avoid acidic foods during consumption.
- Choose high-quality products with clear labeling and reputable certifications.
If symptoms persist or worsen, consult a doctor, especially if you have pre-existing health conditions. Probiotics are generally safe, but careful use ensures you get their benefits without discomfort.
Probiotic Side Effects & How to Fix Them
5 Common Side Effects of Probiotics and Their Causes
Probiotics are widely known for their health benefits, but they’re not without potential side effects. Being aware of these reactions and their causes can help you make smarter choices and know when to seek medical advice.
Here’s a closer look at some common side effects and why they happen.
1. Digestive Discomfort
Gas, bloating, diarrhea, or constipation are among the most frequently reported issues when starting probiotics, especially those with bacteria-based formulations [2]. These symptoms stem from the gut microbiota adjusting to the influx of new bacteria, which can temporarily alter how your body processes fiber and nutrients, as well as how the digestive system moves. People with pre-existing digestive issues may notice stronger reactions. The good news? These symptoms are usually short-lived and tend to fade within days or weeks [4].
2. Increased Thirst
Yeast-based probiotics, in particular, can leave some users feeling thirstier than usual, and in some cases, lead to constipation [2]. This is likely the result of your gut adapting to changes in its microbial makeup.
3. Skin Reactions
Occasionally, probiotics may cause skin issues like rashes or itching, though such reactions are relatively rare [4]. A clinical review highlighted cases where participants experienced itchy rashes, with one person even stopping probiotics due to severe irritation. These reactions could be linked to histamine production triggered by probiotics or an allergic response to certain ingredients in the product. Sometimes, temporary shifts in the gut microbiome can activate immune responses that show up as skin irritation [6].
4. Allergic Reactions
Severe allergic responses, including hives, swelling, or major digestive upset, can occur if probiotics contain allergens like dairy, soy, or gluten. These reactions happen when the immune system flags certain ingredients as harmful. If you have known food allergies, it’s crucial to carefully check product labels before starting any probiotic supplement.
5. Headaches and Migraines
For some, probiotic-rich foods can trigger headaches or migraines due to biogenic amines found in fermented foods. These compounds can influence blood flow and the nervous system [2]. Additionally, certain probiotic strains may elevate histamine levels in the gut, which can lead to headaches in people with histamine intolerance. Studies suggest that following a low-histamine diet can help reduce headaches, highlighting the connection between histamine and these symptoms [2]. The gut-brain link might also play a role, as changes in gut bacteria can affect signals sent to the brain.
How to Manage and Reduce Probiotic Side Effects
Dealing with probiotic side effects doesn’t have to be daunting. With a few thoughtful adjustments, you can help your body adapt more comfortably.
Start with a Low Dose
Jumping into a full dose of probiotics right away can overwhelm your system. Instead, start small and increase gradually to give your body time to adjust.
"To reduce the likelihood of side effects, start with a low dose of probiotics and slowly increase to the full dosage over a few weeks. This can help your body adjust to them." [2]
Begin with one-quarter to one-half of the recommended dose for the first week. Gradually increase your intake every few days until you reach the full dosage. This gradual approach is especially helpful for those new to probiotics or with sensitive digestive systems [8].
For individuals prone to digestive issues, easing into probiotics can make a noticeable difference. Allowing your gut microbiome to adapt at a slower pace often reduces initial discomfort and sets the stage for long-term benefits.
Once your dosage is sorted, timing your probiotics with meals can also make a big impact.
Take Probiotics with Food
Pairing probiotics with meals can reduce digestive discomfort and improve the survival of beneficial bacteria.
Research backs this up. A 2011 study led by Tompkins and colleagues revealed that probiotics taken just before a small meal containing fat - such as oatmeal with low-fat milk - had better survival rates compared to taking them with only water or apple juice [9].
For best results, choose meals with a balance of carbohydrates, fat, and protein. These macronutrients help neutralize stomach acid, creating a more favorable environment for probiotics to thrive [7]. On the flip side, avoid highly acidic foods like coffee, orange juice, or tomato juice, as they can harm the beneficial bacteria [7].
If gas or bloating becomes an issue during the adjustment period, try taking your probiotics before bedtime. This can help reduce discomfort during the day as your body gets used to the new regimen [9].
"The one important thing to remember is that you take them. Whatever works best so you don't forget. You'll get the most benefits if you do it daily." - Gail Cresci, PhD, RD, LD, Digestive Disease Researcher and Registered Dietitian, Cleveland Clinic [7]
Coupling this with proper hydration and a closer look at supplement labels can further ease the adjustment process.
Stay Hydrated and Check Ingredients
Staying hydrated is key when taking probiotics, especially yeast-based ones that can increase thirst or even cause constipation [2]. Make it a habit to drink a full glass of filtered water with your probiotic [11].
Some supplements may also increase your need for fluids, possibly leading to more frequent urination [10]. To avoid disrupting your sleep, monitor your water intake in the evening.
Carefully review ingredient labels to avoid any hidden allergens. Many probiotic supplements contain common triggers like dairy, soy, or gluten, which can cause anything from mild discomfort to severe reactions in sensitive individuals [2].
Pay attention to how your body reacts to new supplements. If side effects persist beyond a few weeks, stop taking the probiotic and consult a healthcare provider [2]. While serious infections from probiotics are extremely rare - affecting only about one in a million people taking Lactobacilli-based probiotics - it’s always wise to listen to your body’s signals [2].
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When to Contact Your Doctor
Although most probiotic side effects are mild, knowing when to reach out to your doctor is crucial for safe use.
Persistent Digestive Issues
If you’re dealing with digestive problems like gas, bloating, constipation, diarrhea, or heartburn that stick around for more than a few weeks, it’s time to stop taking the probiotic and consult your doctor [2]. For those using probiotics to manage antibiotic-associated diarrhea, avoid continuing them if you develop a high fever or if symptoms linger for more than two days without improvement [12]. If your condition worsens or doesn’t improve, seek medical attention promptly. If digestive troubles come with severe immune responses, follow the advice in the next section.
Severe Allergic Reactions
Any sign of a serious allergic reaction calls for immediate medical attention. Symptoms to watch for include trouble breathing, swelling of the face, tongue, or throat, severe dizziness, or a widespread rash [12]. At the first sign of a rash or intense itching, stop using the probiotic and check the label for potential allergens. If symptoms are severe or don’t go away, consult a healthcare provider right away.
Pre-Existing Health Concerns
Certain health conditions require extra care when using probiotics. If you have a weakened immune system or a serious underlying condition, it’s essential to talk to your doctor before starting probiotics [13][14]. Pregnant or breastfeeding women and parents considering probiotics for young children should also consult a healthcare professional beforehand [13]. Your doctor can recommend the right probiotic based on your specific needs and monitor your progress to ensure safe use.
Choosing Quality Probiotics for Safety
When it comes to probiotics, picking a high-quality product is essential to maximize benefits and minimize potential side effects. Studies reveal that some probiotics fall short on their promised bacteria counts [16], making it critical to choose wisely for both your health and safety. Here’s what to look for to ensure the product meets your needs and reduces risks.
Look for strain specificity when selecting a probiotic. Not all strains are created equal - different strains offer different health benefits [1][18][19]. Select a product with strains that have been scientifically proven to address your specific health concerns [1][19]. A reliable label will clearly list the microorganism by its genus, species, and strain, along with the potency guaranteed through the product’s shelf life [22].
"If someone has disrupted their gut microbial balance, this is where a probiotic can be of benefit", - Gail Cresci, PhD, RD, Digestive Disease Researcher and Registered Dietitian [18]
Independent testing and certifications are key indicators of a trustworthy product. Look for certifications such as GMP, Non-GMO, or USP Verified [15]. These certifications confirm that the probiotic contains the ingredients listed on the label and has been screened for harmful contaminants and undeclared ingredients [21].
"If it's USP Verified, consumers can trust that what's on the label is what's in the bottle." - USP [20]
Another important factor is the delivery of live bacteria. The colony-forming unit (CFU) count plays a major role in a probiotic’s effectiveness. While a general guideline is to aim for 1 billion CFU or higher [15], the exact count should match your specific health needs. Ensure the product contains live microbes that can survive both the manufacturing process and the journey through your digestive system [1].
Stick with reputable brands that prioritize testing. Opt for brands that back their claims with research and ensure their products are tested for contaminants [1][16][17].
"I'd probably stay away from store brands and pay a little extra for the name brand that's been studied", - Gail Cresci, PhD, RD, Digestive Disease Researcher and Registered Dietitian [18]
Storage and ingredient transparency are also vital. Some probiotics require refrigeration to maintain their effectiveness, so always check the storage instructions [16][18]. Additionally, review the label for potential allergens like soy or dairy [16], and confirm the expiration date to ensure the cultures are still active [16][18].
Quality is non-negotiable when it comes to supplements, and probiotics are no exception. MASI Longevity Science, a leader in premium anti-aging supplements like NMN, Resveratrol, Fisetin, and Spermidine, exemplifies this commitment to quality. Manufactured in Germany with pharmaceutical-grade raw materials and independently tested in Switzerland, MASI’s rigorous standards ensure purity, safety, and effectiveness. These same principles should guide your choice of probiotics as part of a broader strategy to support your gut health and immune system.
Conclusion
Probiotics are generally safe for most people, but being aware of potential side effects is key to maintaining your gut health [5]. Common issues like temporary gas, bloating, constipation, or increased thirst usually subside as your body adjusts to the influx of beneficial bacteria [2]. Serious reactions are extremely rare.
As outlined earlier, making small adjustments can help ease these side effects. Strategies such as starting with a low dose, taking probiotics with meals, staying well-hydrated, and carefully checking ingredient labels can make the transition smoother. Choosing high-quality, thoroughly tested products not only boosts the benefits but also reduces potential risks. Prioritizing quality should play a central role in your probiotic selection as part of your overall health plan.
"Probiotics have an extensive history of apparently safe use, particularly in healthy people. However, few studies have looked at the safety of probiotics in detail, so there's a lack of solid information on the frequency and severity of side effects."
If you experience persistent symptoms or have specific health concerns, consulting your healthcare provider is always a good idea [3]. With the right approach and quality products, probiotics can be a valuable addition to your wellness routine while keeping side effects to a minimum.
FAQs
How long do side effects from probiotics usually last, and when should I see a doctor?
Most people experience only mild side effects from probiotics, like bloating, gas, or an upset stomach. These usually go away within a few days to a week as your body gets used to the new bacteria. But if these symptoms stick around longer, worsen, or start interfering with your daily routine, it’s wise to check in with a healthcare professional.
For those with weakened immune systems or certain health conditions, there’s a small chance of more serious reactions. If you notice anything out of the ordinary or feel uneasy about how you’re feeling, don’t wait - reach out to a medical expert for advice.
Can probiotics affect how my medications or supplements work?
Yes, probiotics can occasionally interact with certain medications, especially antibiotics and antifungals. These interactions might affect how your body absorbs or processes the medications. To minimize any potential issues, it's usually best to take probiotics and these medications a few hours apart.
If you're using other supplements or have particular health conditions, it's a good idea to check with your healthcare provider to make sure probiotics fit safely and effectively into your routine.
Which probiotic strains are less likely to cause side effects?
Probiotic strains like Bifidobacterium and Lactobacillus are usually well-tolerated and unlikely to cause side effects for most people. That said, some strains - such as Lactobacillus casei, Lactobacillus bulgaricus, Streptococcus thermophilus, Lactobacillus delbrueckii, and Lactobacillus helveticus - might cause mild reactions in certain individuals, depending on their specific sensitivities.
If you're just starting with probiotics, it’s a good idea to begin with strains known for being gentler on the system. Introduce them gradually to help your body adapt. And, as always, check with your healthcare provider before adding any new supplement, especially if you have existing health concerns or a compromised immune system.
