Steer Clear of These Probiotic Supplementation Pitfalls

I don’t normally do this….and by this I mean making negative listicles, but If you take or are thinking of taking probiotic supplements, steer clear of the following probiotic supplementation pitfalls:

Too Many Strains in the Pill:

This can result in what is referred to as Quorum Sensing (QS) Failure. Each bacteria secrete chemicals called “quormone(s)” or chemical signals that are required for colonization and biofilm formation. If there are too many different strains in the supplement, the dose is likely too low to encourage quorum sensing, and the majority of those bacteria are excreted.

Ultimately, we want the appropriate amount of biofilm formation that benefits us in many ways. A few examples include:

1. Providing physical protection for the intestinal lining

2. Serving as an proficient immune system barrier and contributor

3. Aiding digestion of certain nutrients and fiber

4. Production of critical nutrients like vitamin K2 and others.

The Takeaway: Look for a supplement with five or six strains max.

Doses are too low

Colonizing and taking hold by “good” bacteria or crowding out of “bad” bacteria requires quorum sensing, biofilm formation, and adhesion to the gut lining. As mentioned above, if that doesn’t occur, we excrete most of what we just put in. Concentrating doses in a pulsatile fashion allows for that to happen. There is a wide range of probiotic dosing, with supplements containing anywhere from 8 billion to 100 billion CFU’s (colony forming units) per dose. Most supplements are in the 12-50 billion CFU range. At that dose however, it may be helpful to concentrate doses. For example, if the recommended or prescribed dose is 2 capsules per day or 14 capsules, take 7 of those capsules as a single dose, twice per week.

**A short ramping period is recommended to avoid unwanted digestive symptoms, ie one week of daily dosing and then switching to the above dosing strategy.**

Taking with food and other Supplements 

Foods like garlic and onions and supplements including quercetin and others are potent Quorum Sensing inhibitors. Taking probiotics with quercetin can suppress QS, so colonization of your probiotics is substantially reduced.

Try taking your probiotics two hours away from food and other supplements or Overnight during a time of lengthened digestive rest.

Taking Strains without a targeted outcome

For example: individuals that notice low immunity or susceptibility to frequent colds May be in need of Supporting a certain “pathway” or “arm” of the immune system via the microbiome called the Th1 response. 

A comprehensive discussion of the immune system effects of different probiotic strains is beyond the scope of this article, however, the message remains that umbrella probiotic formulations may be helpful for some, while targeted probiotic strains for a specific immunological response are necessary for others.

Here are few examples:

Th1 response is stimulated by bacteria and viruses. Someone with susceptibility to frequent colds and infections would benefit from Th1 polarization via the gut microbiome. We would look for formulations that contain L acidophilus, L casei, L johnsoni, L gasseri, L plantarum, L lactis

Th2 response is stimulated by general dysbiosis in the gut and inflammation of the gut lining, parasites and worms (to name a few). In this case, a formulation with L reuteri, B infantis, B bifidum, B longum could be indicated to help with the initial response to a parasite, while monitoring not to push the system too far in one direction.

Th17 response is stimulated by general dysbiosis in the gut and inflammation of the gut lining, and fungal infections like candida, which can often present and chronic and subacute with difficult to recognize systemic symptoms. In a case like this we might look for formulations with L rhamnosus GG, L rhamnosus Lac23a, B bifidum DSM20239, B bifidum LMG13195 to help clear the fungal infection.

Not using Spore-Based probiotics in the formulation

Spore-based probiotics have a spore coat that makes them more resistant to the stomach's acidic environment and other reactive chemicals in the digestive tract. This allows more viable probiotics to reach the distal gut, where they can have a longer life of activity. Spore-based probiotics can stay in the gut for 21–28 days, compared to 4–7 days for regular probiotics

Taking the same probiotics everyday for months or even years

AG1, and other mixed nutrient products are marketed as daily nutrient and probiotic optimizers, however, taking the same probiotics for months and even years on end may have some unexpected negative results.

This can lead to reduced diversity, overgrowth of certain strains, and crowding out of highly beneficial strains.

There is some evidence that long-term use can lead to worsened symptoms and increased inflammatory conditions in the gut. 

In the end, probiotic supplementation should be symptom or condition targeted and time bound with a transition to fermented foods. Get guidance from a trained professional. 

In some cases a diagnostic stool analysis (CDSA) or GI Map is indicated help guide bacterial strain repopulation, however that is best discussed with a medical provider. 

See the full video discussion on this topic on YouTube here.

Live Well. Perform For Life.

Dr. G