Using probiotic supplements to support a wide range of health conditions has grown dramatically the past decade. From gastrointestinal wellness and immune health to mood and even sleep, beneficial bacteria offer a wide range of health benefits in adults and children.

But have you ever wondered, when is the best time to take a probiotic? 

Due to the ample confusion around this topic and often conflicting information, it’s likely that you or someone you know has asked questions like, “Should a probiotic be taken with food or on an empty stomach?” or “Is it better to take a probiotic before or after a meal?”

For evidence-based answers on when to take a probiotic and other pressing questions, read on as we explain the best time to take a probiotic. 

But first, let’s start with the basics.

How do you take a probiotic?

Probiotics are available in a variety of delivery systems, including probiotic rich foods, such as yogurt, as well as capsule, powder, and liquid formulations. To get the most benefit, it’s important to choose the mode of delivery you can be consistent with and a regimen you can adhere to daily.

So, when should you take a probiotic?

Although there is no simple answer to this question, there are general guidelines to consider. 

By definition, probiotics are living microorganisms that, when provided in adequate amounts, offer health benefits to their hosts. But to provide their benefits, probiotics need the capacity to reach their final destination. 

Although bacteria are present throughout the gastrointestinal (GI) tract, the largest colonies of beneficial bacteria are in the lower GI tract. So, a probiotic supplement needs to reach the large intestine to have the greatest impact and, therefore, needs to pass through the stomach intact and undamaged.

Although the highly acidic environment of the stomach plays a critical role in breaking down dietary protein and destroying potentially harmful bacteria, beneficial bacteria can also be easily damaged by stomach acid as well. For this reason, it is often recommended to take a probiotic on an empty stomach. 

There is, however, contradictory advice. For example, some probiotic strains are more acid-tolerant than others, including Lactobacilli species, such as L. acidophilus, which literally means “acid loving” and is known to thrive in the acidic environment of the vaginal tract.

When determining the best time to take a probiotic, the different properties of beneficial bacteria and yeast should be accounted for, as well as their delivery systems. For example, you will want to determine whether the strain is acid-tolerant, or whether it is contained within an acid-resistant or delayed-release capsule designed to break down farther along the GI tract.

Because stomach acid becomes more active after consuming a meal, taking a probiotic supplement first thing in the morning or immediately before a meal improves the chances of its survival.

Does food help probiotics survive the stomach?

Foods that buffer stomach acid can potentially improve the survival of beneficial bacteria, and the literature supports the idea that dairy foods can improve the transit of beneficial bacteria through the upper GI tract.1

Some good insights can be gleaned from a 2011 publication in the journal Beneficial Microbes, which explores the best time to take a probiotic. Researchers examined the survival rate of various beneficial bacteria and yeast when taken 30 minutes before, during, or 30 minutes after a meal, using a specialized model of the human digestive tract.2 The study also examined how the different macronutrient content of foods affects bacterial transit, including comparisons between oatmeal with milk, 1-percent fat milk alone, apple juice, or spring water.2

The researchers concluded that the survival of Lactobacillus and Bifidobacterium species was highest when taken just before or with a meal that contained a small amount of a fat-containing food, in the study either the 1-percent fat milk or the oatmeal-milk combination.2 These foods appeared to have a buffering effect that enabled a larger percentage of bacteria to reach the small intestine before the pH of the stomach became too harsh for survival; whereas, the apple juice and water did not have a protective effect. The lowest bacterial survival rate in this study was found when the probiotic supplement was taken 30 minutes after a meal.

This study reinforces previous evidence utilizing chocolate milk as the delivery system (yum!) that probiotics contained within milk fat could enhance the survival rate of bacteria.3  

Digestion begins in the mouth

Because the process of digestion begins in the mouth, simply swallowing a probiotic capsule triggers the salivary response that signals the body to begin preparing the stomach to receive food by producing stomach acid. Therefore, taking a probiotic with a small amount of fat from food is likely more effective than taking one on an entirely empty stomach.

Can you take a probiotic before bed?

Taking a probiotic at night can be recommended due to the relative inactivity of the GI tract while we are sleeping and the potential that bacteria are more capable of integrating and colonizing when the bowel is at rest. Probiotic supplementation might also be beneficial before bed due to the evidence that microbial diversity plays a role in supporting deep and restful sleep via the gut-brain axis connection.4,5

A systematic review and meta-analysis examining the connection between probiotics and sleep found that supplementation improved sleep quality according to self-assessment questionnaires, although the relationship between the gut microbiome and sleep patterns is not well understood.5 

Probiotics and antibiotics

Supplementing with a probiotic while taking an antibiotic can be beneficial because it can reduce the incidence of antibiotic-induced diarrhea.6 A 2022 review examined 29 published articles and concluded that concomitant use of a probiotic alongside an antibiotic helps to minimize the damaging effects to the microbiome caused by antibiotic intervention.7 However, because an antibiotic destroys beneficial flora in addition to harmful bacteria, taking a probiotic a minimum of two hours before or after an antibiotic dosage is advised. The exception would be a yeast-based probiotic, like Saccharomyces boulardii, which would not be affected by an anti-bacterial medication and can provide particular benefit when taking an antibiotic.*

Not all probiotics are created equal

As important as the question of “when is the best time to take a probiotic,” is what are the “best” probiotics to take. Individual microbiomes are as unique as a fingerprint, and the bacterial strains that will provide the most benefit depend on individual needs and health goals. 

In addition, not all probiotics are created equal, and the activity of bacteria can vary greatly among strains.

For example, because a product label lists L. acidophilus doesn’t mean it will have the same activity as the L. acidophilus in another product. Supplementing with strain-specific bacteria that have been researched to deliver benefits in human clinical trials is an important distinction to consider.

Thorne offers multiple probiotic formulas that feature clinically researched strains of bacteria designed to support a variety of health goals, each with specific label recommendations regarding when to supplement to ensure optimal survival of the bacteria.

FloraMend Prime Probiotic® features five billion live cells per capsule and the specific strain combination has been clinically studied in a number of GI-supportive scenarios in addition to its support for healthy weight management.* The product features an acid-resistant and moisture-resistant capsule to ensure the bacteria make it past the acidic environment of the stomach to reach the large intestine.*

FloraSport 20B® features 20 billion live organisms and four clinically researched probiotic strains in a stable, delayed-release capsule that breaks down in the lower GI tract where these beneficial bacteria provide the most benefit.* The convenient and portable packaging of FloraSport 20B is ideal for travel. FloraSport 20B is also NSF Certified for Sport®.

Women’s Daily Probiotic features eight clinically studied Lactobacillus strains and is formulated to support the unique needs of women, including supporting a healthy microbial balance in the vaginal and urinary tracts.*

Bacillus Coagulans is a unique lactic-acid producing probiotic, appropriate for all ages for supporting GI function and bowel regularity.* Bacillus coagulans bacteria resist degradation by stomach acid and can therefore be taken any time of day to support occasional symptoms of gas, bloating, constipation, or diarrhea.*

Get started

Not sure which Thorne probiotic is best for you? Kickstart your microbiome health with Thorne’s free Probiotics Quiz. Answer a few simple questions about your health needs and get matched with a probiotic that best suits your lifestyle.

For deeper insight into which probiotic formula would be most beneficial for you, consider Thorne’s Gut Health Test. This easy at-home health test features a revolutionary no-mess collection wipe for a health test that’s as easy as your regular bathroom routine. All Gut Health Test results include a personalized plan for optimizing your GI wellness.* 

And when you are deciding the best time of day to take a probiotic, remember that consistency is the key to achieving benefits. Choose the best time of day that works for your schedule. Whether it’s taking it before bed, with a meal, or on an empty stomach – it should be a time you won’t forget.

References

  1. Saxelin M, Lassig A, Karjalainen H, et al. Persistence of probiotic strains in the gastrointestinal tract when administered as capsules, yoghurt, or cheese. Int J Food Microbiol 2010;144(2):293-300. doi:10.1016/j.ijfoodmicro.2010.10.009
  2. Tompkins T, Mainville I, Arcand Y. The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract. Benef Microbes 2011;2:4:295-303. 
  3. Possemiers S, Marzorati M, Verstraete W, et al. Bacteria and chocolate: a successful combination for probiotic delivery. Int J Food Microbiol 2010;141(1-2):97-103. doi:10.1016/j.ijfoodmicro.2010.03.008
  4. Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One 2019;14(10):e0222394. doi:10.1371/journal.pone.0222394
  5. Santi D, Debbi V, Costantino F, et al. Microbiota composition and probiotics supplementations on sleep quality – a systematic review and meta-analysis. Clocks Sleep 2023;5(4):770-792. doi:10.3390/clockssleep5040050
  6. Ouwehand AC, Forssten S, Hibberd AA, et al. Probiotic approach to prevent antibiotic resistance. Ann Med 2016;48(4):246-255. doi:10.3109/07853890.2016.1161232
  7. Fernández-Alonso M, Aguirre Camorlinga A, Messiah SE, et al. Effect of adding probiotics to an antibiotic intervention on the human gut microbial diversity and composition: A systematic review. J Med Microbiol 2022;71(11):10.1099/jmm.0.001625. doi:10.1099/jmm.0.001625