Should everyone be taking a probiotic? The honest answer... probably not. 

Probiotics are often thought of as the “good” bacteria that benefit our gut, and they’ve become all the rage lately. Walk into any health store, and you’ll find entire shelves dedicated to them—each promising better digestion, improved immunity, and even enhanced mood. But does everyone really need to be supplementing with them?

The truth is, although probiotics are important and taking a probiotic supplement may have some benefits, not all probiotics are created equal, and not everyone needs them, especially not all the time. A well-balanced diet rich in fiber and fermented foods is often enough to support a healthy gut—no supplements are required.

So how do you know if you should be supplementing with a probiotic? Keep reading to learn exactly what probiotics are, what they do, who might benefit from them, and when supplementation might be unnecessary or even counterproductive.

What are probiotics?

Probiotics are living organisms, primarily bacteria but also yeast, that can be found in a variety of foods and benefit our overall health. While our gut microbiome gets the most attention, trillions of microorganisms are hard at work in our nose, mouth, and even on our skin. These good microorganisms help keep harmful bacteria in check and prevent imbalances known as dysbiosis.

Probiotics are naturally found in fermented foods, like yogurt, kimchi, sauerkraut and miso. They are also available in supplement form. Most probiotic supplements contain only a few strains of bacteria. The three most common are Lactobacillus, Bifidobacterium, and Saccharomyces boulardii. However, not all probiotic strains function the same way, so choosing the right one for you and your health goals is important.

We often think of probiotics as benefiting our digestive health, but their impacts go beyond the gut

Digestion: Probiotics help colonize the gut with good bacteria, keeping the harmful ones at bay. A balanced and healthy gut microbiome can help reduce symptoms of digestive discomfort such as bloating, gas, constipation, and diarrhea and is important for a healthy digestive tract.

Immune support: Did you know that about 70-80% of the immune system resides in the gut? Probiotics may help boost the immune system by promoting a healthy and balanced microbiome and preventing the overgrowth of harmful bacteria.

Gut/Brain Connection: The gut and brain communicate through the gut-brain axis and can influence each other in several ways. Since serotonin, a neurtotransmitter that affects mood, sleep, and appetite, is mainly produced in the gut, a balanced microbiome may positively impact mental health. Some probiotic strains have been linked to reduced stress, anxiety, and depression- although more research is still needed.  

Skin: The skin has its own microbiome, and maintaining a healthy balance of bacteria may help prevent skin conditions such as acne and eczema. Additionally, a healthy gut may lead to more radiant and glowing skin.  

Metabolism: Probiotics may even be helpful for metabolism and weight management. Gut health may influence how the body stores fat, regulates blood sugar, and responds to inflammation.

Clearly, probiotics play a role in overall health, but does this mean you should supplement with them? Not necessarily.

Probiotic supplements

A varied diet with plenty of fiber-rich and fermented foods is one of the best ways to support gut health without a supplement. Foods like kefir, yogurt, kimchi, sauerkraut, pickles, and miso provide live cultures that can contribute to a balanced and healthy, microbiome. Prebiotics, found in foods like garlic, onions, asparagus, and bananas, feed the beneficial bacteria in your gut and are important to include as part of a healthy diet. Unlike supplements, these foods also provide other essential nutrients and antioxidants.  

One of the challenges with probiotic supplements is that they contain living organisms that may struggle to survive in the acidic environment of the stomach. Meaning they may not actually make it to the gut as a probiotic. Studies on whether probiotics can successfully colonize the gut are inconclusive, with most research showing minimal impact, especially in people who already have a relatively healthy microbiome.

While focusing on diet over supplementation is the better option for most, there are times when a probiotic supplement may be beneficial:

• Those taking antibiotics: Antibiotics wipe out both good and bad bacteria. The short-term use of probiotics may help restore gut microbiome balance.

• People with digestive issues: Targeted probiotic strains might benefit people with frequent bloating, gas, or irregular bowel movements.

• Those living with chronic stress or illness: Some studies suggest that stress and illness can disrupt gut bacteria, and probiotics may help restore balance.  

However, for most people, a well-rounded diet is a better long-term strategy than relying on supplements. Most experts also recommend supplementing with a probiotic as a short-term strategy, not something to take forever as a replacement for a healthy diet.

If you are considering a probiotic supplement, it’s best to consult your medical provider to determine if it’s truly necessary.

Supplements are not regulated by the FDA, which can lead to issues with product consistency, mislabeling, and contamination. For example, some probiotics may not contain the strains they list on the label or may have fewer colony-forming units (CFUs) than advertised. There’s also no guarantee that supplements are free from harmful additives or impurities.

Supplements, even probiotics, are not risk-free. People with a compromised immune system may be at risk for serious infections from the live bacteria in probiotics. Probiotics are also not recommended for premature babies.

Bottom Line: Get probiotics from your diet

Eating a diverse, fiber-rich diet with fermented foods is the best way to support gut health. However, a well-chosen probiotic may be beneficial in certain situations, such as after taking an antibiotic. Always consult a healthcare professional before starting a supplement to ensure it’s the right choice for you.

 Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

Resources:

Byrd, A., Belkaid, Y. & Segre, J. The human skin microbiome. Nat Rev Microbiol 16, 143–155 (2018). https://doi.org/10.1038/nrmicro.2017.157

Office of Dietary Supplements. (n.d.). Probiotics - Health Professional Fact Sheet. National Institutes of Health. Retrieved March 27, 2025, from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/

Maftei, N.-M., Raileanu, C. R., Balta, A. A., Ambrose, L., Boev, M., Marin, D. B., & Lisa, E. L. (2024). The Potential Impact of Probiotics on Human Health: An Update on Their Health-Promoting Properties. Microorganisms, 12(2), 234. https://doi.org/10.3390/microorganisms12020234

Bhutada, S., Dahikar, S., Hassan, M. Z., & Kovaleva, E. G. (2025). A comprehensive review of probiotics and human health—current prospective and applications. Frontiers in Microbiology, 15, 1487641. https://doi.org/10.3389/fmicb.2024.1487641

Daniel J Merenstein, Daniel J Tancredi, J Philip Karl, Alex H Krist, Irene Lenoir-Wijnkoop, Gregor Reid, Stefan Roos, Hania Szajewska, Mary Ellen Sanders, Is There Evidence to Support Probiotic Use for Healthy People?, Advances in Nutrition, Volume 15, Issue 8, 2024, 100265, ISSN 2161-8313, https://doi.org/10.1016/j.advnut.2024.100265.

Tridip K. Das, Shrabani Pradhan, Sudipta Chakrabarti, Keshab Chandra Mondal, Kuntal Ghosh, Current status of probiotic and related health benefits, Applied Food Research,

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