Benefits of Probiotics: Everything You Need to Know!

Definition: What is a Probiotic?

Before anything else, let’s look at the definition of a probiotic — or more precisely, what probiotics are used for. The term is fairly recent. It was defined in the early 2000s by the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations. Experts defined probiotics as: "live microorganisms which, when administered in adequate amounts, confer a health benefit on the host."

In everyday language, they are also referred to as "good bacteria." At this stage, it’s helpful to mention the concept of the microbiota, or microbial flora. This refers to a community of microorganisms in which beneficial and non-beneficial agents coexist. There is a delicate balance between them. A probiotic regimen helps prevent or correct an imbalance, which explains its many potential benefits within the body.

How Do Probiotics Work?

As mentioned earlier, probiotic supplements generally have two main goals: maintaining or restoring microbial balance. The most well-known is the intestinal flora, or gut microbiota. It is also the most substantial, containing between 1,000 and 100 trillion microorganisms — far more than the number of cells in the human body — and weighing roughly 2 kg. The balance between beneficial and non-beneficial strains in the gut microbiota is essential. Imbalances are often associated with digestive discomfort.

It is therefore common to hear that one should "rebuild" the intestinal flora after digestive challenges. This means restoring beneficial strains, often through probiotic supplements. For example, the strain Saccharomyces Boulardii or the strain Bifidobacterium Longum are frequently chosen for this purpose.

What other actions can probiotics have?

Beyond supporting microbial balance, probiotics may also provide other wellness benefits. Take the strain Lactobacillus Gasseri as an example. A review of scientific literature quickly reveals multiple potential advantages for weight management, including reductions in body mass index (BMI). Studies suggest that the effects of Lactobacillus gasseri are linked to several mechanisms within the body.

At What Levels Do Probiotics Act?

It is widely recognized that probiotics may have several actions throughout the human body. They can work at different levels. Although they are most often associated with gut balance, they may also provide benefits for the skin and the oral cavity. These areas have been increasingly studied in recent years. Researchers have identified combinations of probiotic strains suited to various microbial environments.

It is now possible to find supplements that combine the best probiotics for each type of microbiota, such as the Oral Health formula for oral wellness or the Vaginal Health supplement.

Do Probiotics Have Side Effects?

By definition, probiotics are allies for the body. When consumed in sufficient amounts, they may provide beneficial effects. Their benefits have been studied and used for many years. Looking at the history of probiotics helps illustrate this. Louis Pasteur, considered one of the fathers of microbiology, was the first in the 19th century to suggest the essential role of microorganisms in health. His ideas were later expanded by Élie Metchnikoff, a Russian scientist and Nobel Prize laureate who is often referred to as the "father of probiotics."

Metchnikoff developed his theory after observing the longevity of Bulgarian peasants, which he attributed to their high consumption of fermented yogurt — now known to contain probiotics. His research highlighted the benefits of certain lactic acid bacteria, especially Lactobacillus bulgaricus and Streptococcus thermophilus, and he also emphasized the advantages of probiotic supplementation.

Where Can You Find Probiotics?

As Metchnikoff showed, fermented products can be a source of probiotics. Such foods have been consumed worldwide for centuries. They include fermented yogurts, kefir, koumis, and certain cheeses. Beyond dairy products, probiotics can also be found in various foods and drinks, such as sauerkraut, cured meats, beer, cider, and vinegar. Asian cuisine offers additional sources, including nuoc-mâm (fermented fish sauce), kimchi (lacto-fermented vegetables), miso (fermented paste made with Aspergillus strains), and natto (fermented soybeans using Bacillus subtilis).

However, it is important to note that these sources vary considerably. They do not all contain the same types or amounts of probiotics, and probiotics are fragile. These live microorganisms can be affected by transport, storage conditions, and food preparation methods. This is precisely why probiotic supplements were developed, as explained below.

Why choose probiotic supplements?

While some foods can provide probiotics, they do not always deliver the expected benefits. The official definition specifies that probiotics provide beneficial effects only when consumed in adequate amounts — which fermented foods do not always provide. Storage, transport, and preparation can significantly reduce their probiotic content. Additionally, fermented foods often have a distinctive taste that not everyone enjoys. Some individuals may also have intolerances or allergies to certain fermented products.

For these reasons, probiotic supplements were developed. Their advantage lies in optimal dosing: they deliver large quantities of probiotics to help maximize their benefits. For example, the Probio Forte™ formula provides 8 billion microorganisms per capsule. This supplement has an additional advantage: delayed-release capsules, which are gastro-resistant and help protect probiotics as they pass through the stomach. As a result, the microorganisms in Probio Forte™ reach the intestinal flora alive and can exert their effects. Finally, this supplement contains several probiotic strains. Depending on your goals, you can choose single-strain or multi-strain options. For instance, Probio Forte™ is ideal for supporting intestinal immune defenses, while Lactobacillus Gasseri is well suited for those seeking natural weight-management support.

What Are the Different Types of Probiotics?

There is not just one "probiotic," but a wide variety of strains. To be classified as probiotics, microorganisms must meet several criteria, including:

• Safety, determined by the origin of the strain;
• Functionality, based on the actions and potential benefits of the strain;
• Technological viability — meaning the strain can be successfully formulated into a stable supplement and survive production, storage, and distribution.

Although probiotic strains share these three criteria, their characteristics can vary widely. This explains the broad range of probiotic benefits. Each strain has its own specific actions within the body. Many strains have already been identified and formulated into supplements. The most well-known and studied belong to the Lactobacillus and Bifidobacterium genera, such as Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus gasseri, Lactobacillus rhamnosus, Lactobacillus reuteri, Bifidobacterium bifidum, Bifidobacterium lactis, and Bifidobacterium longum. Other lactic acid bacteria are also used, including those from the Lactococcus (Lactococcus lactis), Streptococcus (Streptococcus thermophilus) and Enterococcus (Enterococcus faecium) genera. Beyond lactic acid bacteria, certain Bacillus species such as Bacillus subtilis, as well as yeast species like Saccharomyces cerevisiae, are also used as probiotics.

What Are the Main Benefits of Probiotics?

As mentioned earlier, each probiotic strain has its own characteristics. A probiotic regimen may provide different benefits depending on the strain(s) used. Their potential advantages are so numerous that it is difficult to list them all precisely — and new scientific studies continue to reveal additional benefits.

The list below provides an overview of commonly discussed probiotic benefits (non-exhaustive):

• Supporting the immune system;
• Improving digestive comfort;
• Supporting weight-management goals;
• Helping maintain a healthy weight balance;
• Supporting lactose tolerance;
• Helping reduce occasional allergic responses;
• Benefits related to cardiovascular wellness;
• Supporting liver challenges;
• Benefits for oral wellness;
• Benefits for urogenital wellness;
• Supporting skin challenges, etc.

Why Combine Prebiotics and Probiotics?

After discussing probiotic benefits, it is helpful to explain their synergy with prebiotics. Prebiotics are defined as "non-digestible food ingredients that selectively stimulate beneficial bacterial populations in the gut." In other words, prebiotics act as nourishment for probiotics, helping them develop more effectively and efficiently to provide maximum benefits. Several prebiotics have been identified for pairing with probiotic supplements. The most well-known are inulin and fructooligosaccharides — naturally occurring compounds found in certain fruits and vegetables and commonly used in supplements to support probiotics.

Experts often refer to the combination of prebiotics and probiotics as "synbiotics," implying synergy between the two. Synbiotic formulations are designed to improve the survival and activity of probiotic strains. Studies indicate that fructooligosaccharides are particularly effective when combined with Bifidobacterium or Lactobacillus species. You can explore these combinations in the Probiotics category on the SuperSmart website.

When Should You Take Probiotics?

Given their broad range of benefits, probiotics can be useful in many situations — digestive comfort, immune support, cardiovascular wellness, weight management, and more.

• Which probiotics help support digestive transit? Several strains have been researched extensively, including Lactobacillus rhamnosus GG and the probiotic yeast Saccharomyces boulardii.
• Which probiotics support digestive comfort? Many fall into this category. Research has shown a strong link between intestinal flora balance and immune defenses. Multi-strain probiotic blends may be useful for seasonal wellness support. For example, the Probio Forte™ formula combines Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus plantarum, and Lactobacillus lactis.
• Which probiotics help address Helicobacter pylori challenges? Probiotic use has become a natural and increasingly studied approach. Meta-analyses highlight the interest of certain strains in improving outcomes associated with Helicobacter pylori. These findings have inspired dedicated supplements such as H. Pylori Formula, featuring the well-studied strain Lactobacillus reuteri.
• Which probiotics support cardiovascular wellness? The previously mentioned strain Lactobacillus reuteri may offer multiple benefits, including digestive comfort and cardiovascular support. Some studies indicate it may help maintain already healthy cholesterol and triglyceride levels.
• Which probiotics support weight-management goals? One of the most studied strains in this area is Lactobacillus gasseri, which may support weight loss efforts and help limit fat absorption.
• Which probiotics support oral health? Several strains have shown benefits in the oral cavity, including Lactobacillus rhamnosus, Bifidobacterium longum, Lactobacillus salivarius, and Lactobacillus reuteri. These strains are combined in the Oral Health supplement, presented in stick form to act directly in the mouth.
• Which probiotics support vaginal flora? Vaginal microbial balance is essential, and several strains have been identified for their beneficial effects in this area. This research has led to specialized formulas such as Vaginal Health, which combines prebiotics with key probiotics: Lactobacillus rhamnosus, Bifidobacterium lactis, Lactobacillus salivarius, Lactobacillus acidophilus, and Lactobacillus casei.
• Which probiotics support skin wellness? The skin faces many daily challenges, such as dryness, redness, blemishes, and discomfort. Several probiotic strains have been studied for potential skin benefits: Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus plantarum, and Bifidobacterium lactis.

Note: This list provides only a few examples of the many possible uses of probiotics. Research on probiotics continues to expand, and new findings may add to or refine the information presented above. As always, it is advisable to consult a healthcare professional with any questions.