10 Best Probiotic Supplements 2022 | UK Dietitian Reviewed

Jo Travers, author of The Bone Strength Plan is a professional, evidenced-based nutritionist in London. She has carried out over 1500 hours of one-to-one consultations with more than 600 clients, as well as the additional hours of workshops, research, and media work with the BBC, Channel 4, The Islam Channel, and more.

You can find her comprehensive catalogue of courses and guides for everything nutrition-related on her website, as well as absolutely delicious recipe ideas on her Instagram, Twitter and Facebook.

We tend to think of germs as bad for us, but there are actually both good and bad bacteria. Our bodies, specifically our stomachs, require a healthy balance of bacteria to work at an optimum level, and probiotics can help maintain those levels of good bacteria.

Probiotics are filled with microorganisms, which are often referred to as 'healthy' or 'friendly' bacteria. These types of bacteria are thought to react with the nerves that control our digestive system, improving and restoring the gut flora and keeping our systems healthy. 

Much research still needs to be done, but studies have shown that probiotics can improve IBS, inflammatory bowel disease, diarrhoea, vaginal health, immunity, allergies and skin conditions. As always, consult your doctor before starting any course of supplement, especially if you're pregnant. 

In this section, we'll discuss the essential things to look for when shopping for a probiotic supplement. We go over the main strains of bacteria and what they're used for, the forms they come in, and how to decipher the label. Let's dive in!

Probiotics don't all contain the same thing. There are many different bacteria strains, and not all have been proven effective at treating the same problem. That's why you should choose a supplement that is specifically geared towards the problem you're addressing to increase its chances of being useful. In this section, we go over a few of the main reasons for taking supplements, and which strains might help.

Many people turn to supplements to help maintain their overall health and wellbeing. If this is the case, you'll want to check that your supplement doesn't just contain one specific strain of bacteria, but includes multiple strains. Each strain of bacteria can have a different effect, so the more strains, the broader coverage you should have to target your overall health. 

For general health maintenance, it's advisable to look for a supplement with at least six different strains of bacteria. The most popular and most widely researched strains of bacteria are Bifidobacterium and Lactobacillus, so check that your supplement contains at least one of those, among others.

Diarrhoea is often caused by gastroenteritis or an imbalance in the large intestine. But in some cases, diarrhoea can be a side effect of taking antibiotics. Some studies have shown that probiotics can help avoid diarrhoea whilst taking antibiotics by up to 42%. 

If you're taking a course of antibiotics, consider probiotics that contain Lactobacillus Rhamnosus GG, Lactobacillus Acidophilus, and Lactobacillus Bulgaricus. However, make sure to check with your doctor first!

Constipation is when you suffer from stools that are hard to pass, and can sometimes be painful. While some strains of bacteria help with diarrhoea, others have been shown to help with constipation. For sufferers of chronic constipation, you want to look for strains that specifically help ease your bowel movements.

The main strain of bacteria which has been shown to help with constipation is Bifidobacterium Lactis, or B. Lactis, but others to look out for are Saccharomyces Cerevisiae, Lactobacillus Acidophilus, Lactobacillus Planetarium, Bifidobacterium Longnum. 

IBS covers quite a large area of digestive issues that can include diarrhoea, constipation, bloating, stomach cramps, and nausea. Everyone's IBS experience is different, so there isn't one specific strain of bacteria known to help.

First of all, you want to look for a probiotic which has been clinically tested and proven to help specifically with IBS symptoms. Then, consider your particular symptoms and choose a probiotic with strains that have been shown to help with those specific issues. 

These are the bacteria strains to look out for when it comes to treating IBS symptoms: Saccharomyces Boulardii, Bifidobacterium Lactis, Lactobacillus Acidophilus, Bifidobacterium Lactis, Bifidobacterium Infantis, Bifidobacterium Lactis, Lactobacillus Plantarum. 

Many people don't realize that some probiotics have even been shown to aid in weight loss, specifically around the abdominal area. Of course, you cannot merely choose probiotics as your only form of weight loss assistance, but it might give you a little boost alongside a healthy diet and exercise program. 

For weight loss, choose a probiotic that includes bacteria with fat-burning properties, such as Lactobacillus Rhamnosus, Lactobacillus Gasseri, and Bifidobacterium Lactis. 

Healthy bacteria help balance your digestive system, and a healthy gut leads to an optimised immune system. Some probiotics have been shown to help build up your body's defence system, to help fight viruses and infection. 

Strains of bacteria that have been shown to be beneficial for your immune system include Lactobacillus Crispatus, Lactobacillus GG, Lactobacillus Gasseri, Bifidobacterium Longum, and Bifidobacterium Bifidum.

Some probiotics have also been shown to help reduce cholesterol, improving your overall heart health. These particular strains essentially work by converting some of the bad LDL cholesterol into good HDL cholesterol. 

If having high cholesterol is a problem you face, look for a probiotic supplement that contains strains of bacteria that have been shown to help lower cholesterol levels. Some of the most common are Lactobacillus Acidophilus, Lactobacillus Reuteri, and Bifidobacterium Longum.

When reading supplement labels, the numbers associated with bacteria can seem a bit overwhelming, often reaching highs of millions and trillions. The thing to remember is that more doesn't necessarily mean better. At a certain point, the benefits level out, so a higher CFU won't necessarily provide you with more benefits. 

CFUs are colony-forming units. This number tells you the amount of live bacteria in each dose. Most supplements range from 1 - 10 billion CFUs, but they can go as high as a trillion. As a rule of thumb, anything less than 1 billion probably isn't enough, and anything over 10 billion will likely be a waste. 

Tablets and capsules are convenient, especially if you're travelling. The bacteria used in tablets and capsules has essentially been put into a dormant state. This lengthens its shelf-life significantly, so they generally don't need to be refrigerated. 

Of course, some people have difficulty swallowing tablets and capsules, so this might not be the best choice if you struggle. That said, it is possible to find chewable tablets, but these often have reports of not tasting very nice! 

The other option for dried probiotics is taking them in powder form. These come in individual sachets, which can be added to hot and cold drinks or sprinkled over food and yoghurts. 

If you dislike taking pills and capsules, or don't fancy powders, you could try probiotic drinks and yoghurts. These double up as a tasty treat, coming in a wide range of styles and flavours, so you won't even feel like you're taking a supplement. However, they do require refrigeration, and the shelf life won't be nearly as long as a dry form of probiotic supplement.

Now that you know what to look for when choosing your supplement, let's dive into the recommendations! Here are our top 10 probiotic picks available online in the UK.

Anyone can take probiotics if they feel they would benefit from them, though those who suffer from gastrointestinal symptoms may benefit more. If you suffer from bouts of gas, bloating, diarrhoea, constipation and potentially IBS, probiotics can help to bring balance back to your gut to ease symptoms. If you’re unsure, discuss options with your doctor. 

Probiotics come in varying strengths, commonly they’ll range from 1 to 10 billion CFUs. Most packaging should indicate how many you should take in a day, but you can also monitor your symptoms as an indicator too. Just remember it takes time to see any effects so make sure to give them a chance.

This can depend on the manufacturer. Some will recommend taking them with food, while others will suggest taking them on an empty stomach, so you must always read the instructions. Should they recommend taking them on an empty stomach, we suggest taking them first thing in the morning or just before you go to bed.

We may have chosen to focus on capsule and powdered supplements this time, but if you'd like to try a probiotic drink, we have a few more recommendations. Click the link below to see how kombucha, kefir and other fermented drinks can be consumed as part of a healthy lifestyle!

We hope this article has helped you gain a little more knowledge on probiotics, what they can do and what you should be looking for when shopping for a supplement online. As always remember to speak to your doctor before adding in any additional vitamins and supplements to your diet. 

Author: Roxy Pratley