How Many Probiotics per Day? Find the Right Dosage for You
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Many probiotic supplements in today’s market provide a range of health benefits, including stronger digestion and reduced bloating. While it’s good to take probiotics, you may not know what dosage is right for you.
Brands suggest different dosages based on the colony-forming units (CFUs) and ingredients. Checking the label is a safe bet, but there’s no harm in finding a dosage that suits your health goals.
Discover how many probiotics to take per day for women and men.
Common daily dosages include 1 to 10 billion colony-forming units for children under 18 and anywhere between 10 and 20 billion for adults. You can take stronger supplements depending on your needs, but speaking to a medical professional is always best.
The recommended dosage for adults depends on the formulation, concentration of CFUs, and reason for taking probiotics. For example, most capsule supplements only require you to take one per day, while powder formulations allow people to take two to three doses daily.
Those with severe constipation or constant gastrointestinal distress may take more than 20 billion CFUs. Again, doctors may suggest this amount after evaluating your condition, so always consult with a professional before trying a new probiotic supplement.
How many probiotics should a woman take daily?
Women can take probiotics containing 20 to 50 billion CFUs. This is because women are prone to infections such as urinary tract infections and bacterial vaginosis. Therefore, a higher dosage containing enough good bacteria can restore the pH balance and prevent vaginal issues.
The health of your gut also impacts your moods, vaginal health, and energy levels. This is because of the gut-brain axis, which is the communication between your brain and intestines. A bacteria imbalance could dampen your body’s ability to produce feel-good hormones and regulate pH.
Women can take more probiotics to protect their intimate flora, reproductive system, and pregnancy. However, before following this dosage, speak to a medical professional about your health goals.
How many probiotics should a man take daily?
Healthy adult males can take between 10 and 20 billion CFUs daily. This dosage depends on the type of probiotic strain and whether you have any health problems. However, men still have a reproductive microbiome, so there’s no harm in taking more probiotic supplements when necessary.
It’s easy to say that women need probiotics to regulate their hormones, digestive health, and vaginal flora, but men can also benefit from taking a daily probiotic supplement. Maintaining the healthy bacteria in your gut will prevent constipation and reduce bloating.
For more guidance, speak to a doctor about the use of probiotics. It’s safer to get a dosage that is right for your health.
How Many Billion Probiotics Should I Take?
Consuming between 10 and 20 billion colony-forming units every day is safe. This amount will feed the probiotic bacteria in your gut and reduce constipation, along with other constipation-related effects like back pain, stomach cramps, nausea, and chronic fatigue.
Remember that the number of probiotic strains you take will depend on your health, goals, and dietary routine. Healthy adults don’t need more than 20 billion CFUs, while those with an impaired immune system might need around 40–50 billion to strengthen their gut bacteria.
Before buying dietary supplements, check the label to see what live microorganisms are in the capsules. Women may take probiotics containing lactobacillus acidophilus since this strain promotes strong vaginal health. On the other hand, the lactobacillus plantarum strain improves the male reproductive system.
A registered dietitian or doctor could recommend the right billion CFUs per dose for you. You may receive a lower dosage if you’re healthy and not experiencing any digestive system complications.
How Often Can You Take Probiotics?
You can take probiotic supplements every day. Consuming a high-quality supplement once a day will support your gut microbiome and ease digestion. The dosage also depends on the type of probiotic you buy and whether you have any gastrointestinal problems.
There’s no harm in taking probiotic supplements daily to support your digestive health. Some may think this amount causes constipation, but your body will quickly adapt to the sudden influx of healthy bacteria.
It’s also possible to take a small dose every few days or when your digestive system needs a boost. For example, if you haven’t passed stool in more than 48 hours, you can encourage more bowel movements with the help of good gut bacteria in probiotic supplements.
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Can You Take Probiotics More Than Once a Day?
Yes, taking probiotics more than once a day is usually safe. However, some supplements are only designed for once-a-day use, so it’s important to check the label beforehand.
Products with a higher CFU count, usually above 50 billion, may work best when you take one capsule daily. This is because your body can only manage so much bacteria, meaning you don’t want to overload your gut and cause problems such as bloating, flatulence, constipation, and abdominal pain.
Low-dose probiotics should be fine to take more than once. Always check the number of billion CFUs per dose to ensure you consume a safe amount.
It’s also important to remember that you may still be getting healthy bacteria from fermented foods like yogurt, sauerkraut, kefir, and apple cider vinegar supplements. Therefore, it’s easier to take one probiotic capsule a day.
FAQs
You can take probiotics once a day to gain the health benefits, such as an improved digestive system. However, some supplements may require you to separate the doses throughout the day by taking one in the morning and one in the evening.
Yes, taking probiotics every day can maintain your overall health. Probiotics are natural supplements that will continuously feed your gut and reduce problems like bloating, flatulence, and constipation.
Many adults can take up to 30–50 billion CFU if they have a gastrointestinal disorder. For example, those with irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD) may take stronger probiotics to relieve symptoms like painful gas and stomach cramping.
A Word From an MD
Everyone has different needs when it comes to their digestive and immune system. Therefore, choosing a dosage will depend on your health. For example, some women may take probiotics to prevent yeast infections, while others prefer to take a simple supplement for their gastrointestinal tract.
There are a range of doses in today’s market. Generally, healthy adults should take no more than 20 billion CFUs. You could start with this dosage and see how you feel after a few days or weeks.
Consult with a doctor or a gastroenterologist professional: medical experts can give you the right guidance when taking probiotic supplements daily.
Conclusion
You should take around 10–20 billion colony-forming units per day to maintain a healthy gut microbiome.
Probiotics protect your gut from pathogenic bacteria, may help fight inflammation, balance gut flora, and even improve mental health. Before taking any supplements, seek advice from a medical professional.
Anahit Harutyunyan is an MD in Anaesthesiology and Intensive Care. She also has a second specialty as a Medical specialist in Physiatry. Anahit has work experience in different clinics as ICU Doctor and Medical Doctor in Yerevan and Gyumri Ambulance Stations. She also worked in the therapeutic department during covid and has morning consultations in Nor Med private clinic.
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