Prebiotic vs. Probiotic Supplement Comparison, Effects and Safety

What is the difference between probiotic and prebiotic supplements and which should you use? Prebiotic and probiotic supplements are both used to improve the health of the digestive system and to support general immunity, but they work in different ways.

Probiotics refer to the beneficial bacteria that are found in the mouth, gastrointestinal tract, colon and urogenital tract of the human body. These bacteria are living organisms that perform different roles and confer a health-boosting effect on their host.

Within the gut, we have trillions of these microbial agents at work, helping to break down food and maintaining the acidity of the digestive tract. They help to colonize the intestines and to prevent the spread of unhealthy, pathogenic bacteria that cause disease and illness.

Prebiotics, on the other hand, are not living organisms, but are indigestible types of carbohydrates that support the growth of probiotics. Prebiotic fibers are sometimes described as food for probiotics, but it is not true that they are eaten by probiotic bacteria. Instead, they serve as substrates to promote the growth or probiotic microorganisms.

Research shows that consuming prebiotics can increase the population of probiotics in the gut and colon. It is recommended to always include a source of prebiotics in the diet when supplementing with probiotics to improve your results.

Probiotics

Digestive Supplement

Gut Health

Digestion

Immune Function

How It Works:

• Supports a healthy immune system & microflora
• Promotes digestion & nutrient absoprtion
• Combats pathogenic bacteria; Improves metabolism

Dosage:

Between 1 - 10 Billion CFUs per day

Safety:

Rated Likely Safe

Top Probiotics Products* ❯

View User Ratings* ❯

Why Use Probiotics?

Probiotic bacteria were first recognized for their health-boosting effects by Russian Nobel laureate Elie Metchnikoff in 1907. Metchnikoff observed that individuals living in rural Bulgaria tended to live longer and consumed a diet largely based on milk products.

The dairy products in their diet were fermented using lactic-acid bacteria, which we now recognize as the Lactobacillus family of probiotic bacteria.

Metchnikoff hypothesized that individuals who consumed sources rich in these beneficial bacteria lived longer because of modification to the microflora of the gut. By seeding the gastrointestinal tract with these health-boosting probiotic organisms, it prevented the spread of harmful pathogenic bacteria that cause disease.

Metchnikoff’s theory has since been demonstrated to have scientific merit. Research shows that Lactobacillus bacteria produce lactic acid in the digestive tract, helping to keep the pH level low. This suppresses the growth of harmful bacterial organisms and supports both digestive function and the immune system.

Researchers continue to investigate the therapeutic benefits of consuming probiotic bacteria. Studies suggest that these bacteria can improve the body’s resistance to disease, improve heart health, support mood balance, promote weight loss and alleviate digestive concerns such as IBS and IBD.

Probiotics have been used for thousands of years in fermented foods like sauerkraut and kefir, (fermented milk) and yogurt as well as in cheese production.

Popular Uses of Probiotics

The list of uses for probiotic supplements is extensive. Some of these uses have been well-researched, while others require more clinical study to validate effectiveness. Below are some of the most common reasons to take probiotic supplements:

• Treating and preventing diarrhea
• To restore the microbiome following a course of antibiotics
• Prevent the common cold and respiratory infections
• Digestive problems
• Irritable Bowel Syndrome (IBS)
• Inflammatory Bowel Disease (IBD)
• Crohn’s Disease
• Infant Colic
• Clostridium difficile colitis
• Lactose Intolerance
• Urinary tract infections (UTIs)
• Vaginal yeast infections
• Lyme disease
• High cholesterol levels
• Acne
• Dermatitis and eczema
• Allergies
• Weight loss

Why Take Prebiotics?

Prebiotics can support and enhance the effectiveness of probiotic supplements. These natural sources of soluble fiber have been shown to increase the population of probiotic bacteria in the intestines.

A number of online sources state that prebiotics act as food for probiotics. This is not quite true; they are not food for these organisms, but they do act as substrates to promote their growth. Some companies have compared prebiotics to “fertilizer” for the probiotic bacteria.

Prebiotics are indigestible forms of dietary fiber, including the class of oligosaccharides. These are carbohydrate polymers that are made of chains of monosaccharides (simple sugar molecules). Three of the most common types of prebiotics are inulin, fructo-oligosaccharides and galacto-oligosaccharides.

Researchers have discovered that prebiotic oligosaccharides are found in human breast milk, along with high amounts of Bifidobacterium probiotics, suggesting an important role for probiotics and prebiotics in infant health. The combination of these two might help to establish a healthy microbiome in newborn babies.

Dietary Recommendations for Prebiotic Sources

Nutrition guidelines suggest that we should consume at least 4 grams of prebiotic fiber per day to maintain good digestive health. However, the average American diet only provides half of this amount, meaning that most of us are deficient.

You can increase your consumption of prebiotics by using a supplement or by choosing foods rich in fiber, such as whole grains, legumes, root vegetables and fermented dairy products. Prebiotic and probiotic-enriched foods can also be purchased, such as enriched milk and yogurt products.

Many prebiotic capsules and powders contain inulin. A common source for obtaining inulin is soaking chicory roots in hot water. Chicory has the highest concentration of prebiotic fiber per gram compared to any other food.

Probiotics vs. Prebiotics

Should you use a probiotic or a prebiotic supplement? In most cases, it makes more sense to take a symbiotic supplement. This is a term used to denote products that contain both prebiotic and probiotic ingredient.

Combining these two supplements results in certain synergistic benefits that can lead to improved microflora balance. Taking a probiotic with a prebiotic will be more effective than using it alone, and vice versa.

However, some individuals may not be able to use probiotics due to contraindications caused by pre-existing health conditions. For some of these individuals, a doctor might recommend a prebiotic instead. You should check with your doctor to determine whether this applies to you.

Another advantage of prebiotics is that they have good viability when used in oral supplement form. Some probiotic supplements may be broken down or significantly degraded when they reach the gastrointestinal tract, meaning that the number of Live Colony-Forming Units (CFUs) will be diminished.

Some prebiotic supplement manufacturers say that their products are superior because prebiotics are not heat sensitive like probiotics and don’t break down in stomach acids. They can also be taken by people who can’t eat dairy foods.

Benefits of Prebiotic and Probiotic Supplements

Studies have shown the combination of prebiotics and probiotics supports a healthy balance in the gut microflora, helping to maintain good physical and mental health.

Probiotics such as Lactobacillus rhamnosus have been shown to reduce the duration of diarrhea episodes caused by rotavirus or linked to antibiotic use. These supplements may also prevent episodes of Traveler’s diarrhea.

Combined use of probiotics with the prebiotic galacto-oligosaccharides has been found to improve symptoms of atopic dermatitis, also known as eczema. This combination may also reduce colic episodes in infants.

There is interesting research showing that probiotic bacteria can affect mood balance and stress levels. A study published in Gut Microbes in May/June 2014 showed the microbiota-gut-brain-axis had a central role in FGID’s (Functional gastrointestinal disorders).

When the saliva was tested in study participants it showed lower traces of cortisol, the stress hormone for those with a healthy gut bacteria level. Cortisol is linked to anxiety, depression and stress.

Dysbiosis and Leaky Gut Syndrome

Gut dysbiosis can result in gut as well as systematic inflammation. Chronic infections are another result of this condition as well as intestinal permeability (leaky gut syndrome).

The main causes of gut dysbiosis infections are candida overgrowth, intestinal parasites and small intestine bacterial overgrowth (SIBO) where there is an imbalance in healthy bacteria ratios.

In Leaky Gut Syndrome, endotoxins – toxins that are bound to the bacterium wall and released when the bacteria disintegrate – and biotoxins – poisonous substance – leak out from the gut into the blood stream. This is purported to cause a number of health problems, though Leaky Gut Syndrome has not yet been recognized by Western medicine.

Symptoms of leaky gut syndrome include bloating, diarrhea, gas and IBS (Irritable Bowel Syndrome). Food or seasonal allergies, Asthma and hormonal imbalances are also an indicator. Autoimmune diseases and chronic fatigue and fibromyalgia may indicate this condition.

Leaky gut also effects mental wellbeing with conditions of Anxiety, Depression and ADHD (Attention Deficient and Hyperactivity Disorder). Chronic skin conditions such as acne, eczema and rosacea are also symptoms.

Studies have shown probiotics help lessen the absorption rate of toxins from the digestive tract. Probiotics and prebiotics have both been observed to reduce intestinal permeability, and may therefore address the pathology present in Leaky Gut Syndrome

Additional Effects of Prebiotics

The prebiotic Inulin is also used to treat high blood lipid levels (cholesterol and triglycerides). It is an ingredient in weight loss products with chromium picolinate, capsicum (peppers), L-phenylalanine (amino acid), and nutrients as it lessens the ability to produce some fats.

It is also useful in treating constipation where it is used to increase the frequency of bowel movements. Researchers have found that administering inulin orally can increase the number of stools from 1 – 2 per week to 8 – 9 a week.

In addition to improving general comfort and wellness, this can have overall health benefits for the immune system. The frequent elimination of fecal matter may inhibit the absorption of toxins from the intestinal tract.

Fructo-oligosaccharides (FOS) is another ingredient in prebiotics. They are plant sugars taken usually from asparagus, Jerusalem artichokes, and soybeans.

FOS is used in treating constipation, traveler’s diarrhea and high cholesterol conditions. They pass undigested into the colon to help in the production of healthy bacteria.

Adverse Effects of Probiotics and Prebiotics

Probiotics and prebiotics are generally well tolerated when used as dietary supplements, but these products may not be appropriate for all people to use.

The prebiotic FOS is considered to be safe when taking less than 30 grams per day. This supplement can cause bloating, diarrhea, intestinal gas and stomach cramps when first taking it, but these symptoms generally dissipate after a few days.

To prevent side effects, start with a dosage of under 10 grams per day and then gradually increase the amount use. Too much inulin use can also cause stomach disorder symptoms.

Probiotics should be avoided for those with immune suppressive conditions and for those using a catheter. People with short bowel syndrome should also avoid this supplement. Using probiotics during pregnancy or while nursing should only be done so under medical supervision.

In conclusion, prebiotics provide needed fiber in the diet and help promote the growth of probiotics. Using these supplements together in a symbiotic formulation will provide the best results and may improve digestive health, support immunity and promote a wide range of additional health benefits.

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