The use of beneficial microbes, or probiotics, is a growing trend among proponents of functional foods and nutritional supplements. Probiotic bacteria, such as those used to ferment milk into yogurt, have demonstrated effectiveness in treating a number of gastrointestinal ailments such as lactose intolerance and diarrhea. Establishing dosage standards for probiotics has been a challenge due to a number of factors. There is no single recommended dosage that applies to all probiotics.
Lack of Research
There is simply not yet enough evidence derived from controlled research studies to determine the most appropriate dosage of probiotics. According to the International Scientific Association for Probiotics and Prebiotics, few studies have been performed to establish the minimum dosage of probiotics necessary to achieve an effect in the human body. An appropriate standard for establishing a dosage would require data from research that documents the physiological effects of the probiotic. The dearth of such studies makes optimal dosage impossible to determine.
Strain Specificity
The effects of probiotics vary depending on what strain of bacteria or yeast is consumed. According to the Harvard Medical School Family Health Guide, different species, or strains, of probiotic microbe deliver different health benefits, a phenomenon referred to as strain specificity. Because of this, no single probiotic strain can be recommended to address all of the ills that have been noted to respond to probiotic therapy. The recommended dosages vary between different strains of probiotic.
Safety
There is no evidence that lactobacilli or bifidobacteria, the two most common probiotic bacterial strains, are unsafe for use by healthy individuals according to the ISAPP. Probiotic microbes normally exist in the gastrointestinal tract of healthy individuals with no negative repercussions. Bifidobacteria, for example, are normally found in human breast milk and help to support the health of the infant's GI tract, according to the University of Nebraska-Lincoln Extension.
Sources of Probiotics
Probiotics are found in fermented foods, such as yogurt, kefir and miso, and pickled vegetables. In order to make sure your products contain viable probiotics, make sure live, active cultures are listed in the ingredients list. Probiotics are also available as nutritional supplements and are available in natural food stores in tablet, capsule and liquid form. Be sure to consult your doctor before taking probiotic supplements and follow any product labeling regarding recommended dosages.
References
- NebGuide; A Healthy Lifestyle with Probiotics and Prebiotics; Julie A. Albrecht; 2008;
- International Scientific Association for Probiotics and Prebiotics; Report from the Definitions and Standards Working Group; Mary Ellen Sanders, et al.; May 2002
- Harvard Medical School Family Health Guide; Health Benefits of Taking Probiotics; 2007
- USProbiotics.org: Probiotic Basics
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