With an abundance of probiotic supplements on the market, there’s one important factor that differentiates one supplement from another: their strain selection.
Since 1907 (when the first probiotic strain was discovered), scientists have uncovered nearly 8,000 other probiotic strains—each with its own unique function (1, 2). There are two in particular—lactobacillus and bifidobacterium—that are the most widely used and backed by years of research.
Lactobacillus and bifidobacterium are each their own group of probiotics, and within those groups are specific species and strains (more on this later). In this blog, we’ll be looking at the ten most common strains in the probiotic world along with the health benefits they’re shown to provide (3).
Before we dive into the ten most common strains, we want to start thinking of probiotics as a big family of helpful bacteria. There are three important terms you should know when it comes to the names of probiotics:
So to sum it up, the genus is like the family name, the species is like the individual's first name, and the strain is like the unique personality or traits within a species. Understanding the genus, species, and strain helps scientists and doctors identify and study different types of probiotics and their specific effects on our health.
As you now know, each probiotic strain has its own unique benefits and character traits, so it’s important to know what each has to offer in order to achieve your health goals. Here are the ten most common species and strains, along with their most-known health benefits.
A probiotic strain for vaginal health, yeast infections, gut issues, and acne.
One of the most widely-used probiotics, Lactobacillus acidophilus seems to treat the largest range of issues. It’s even been shown to help those who suffer from lactose intolerance and decrease the likelihood of colon cancer (4).
A probiotic for eczema and antibiotic-related gut issues. This probiotic shows strong evidence to help curb diarrhea brought on by the use of antibiotics (5).
Also, a promising study shows that women who used this probiotic strain while pregnant decreased the chances of their children developing atopic eczema, the most common form of eczema in children (6, 7).
A probiotic strain for inflammation in the gastrointestinal tract (8). It has also been known to provide symptom relief for patients with irritable bowel syndrome (IBS).
A probiotic for brain function and digestion. Studies have shown this probiotic strain to not only provide patients with digestive support but to also decrease symptoms of anxiety and depression (9, 10).
A probiotic strain that boosts the immune system, reduces inflammation, and aids digestion. This particular strain can help to reduce nasal symptoms and airway inflammation caused by hay fever and other seasonal allergies. It’s especially effective in allergic rhinitis, with several studies showing that it helps to improve symptoms of nasal congestion, swollen eyes, and itching (11).
A probiotic strain for dental hygiene, gut health, and immune support. Lactobacillus salivarius is the main bacteria in our mouth. L. salivarius has been used to prevent and treat a variety of chronic diseases, including asthma, cancer, atopic dermatitis, and halitosis (12). It’s also present in the small intestine, where it helps to ward off gastrointestinal problems such as IBS.
A probiotic strain for skin and gut health. Lactobacillus bulgaricus plays a beneficial role in calming inflammation in the skin and may help with conditions such as rosacea, acne, and eczema (13).
Bifidobacterium lactis may be one of the most promising probiotics for your immune health. In one study, participants obtained a two-fold increase in specific antibody levels after just six weeks (14).
A probiotic strain for digestion and brain health. It’s been shown that adults who take this probiotic along with milk or yogurt for only two weeks reported a decrease in constipation and other IBS-related symptoms (15).
Also, a report from University College Cork found that this strain contributed to lower stress levels and better memory (16).
A probiotic strain for anti-aging and digestion. An incredible study discovered that this strain of probiotics can potentially prevent aging brought on by UV exposure.
Another study showed that bifidobacterium breve effectively decreased abdominal pain in children experiencing constipation while significantly increasing the frequency of bowel movements and improving stool consistency (17).
Probiotics are best taken in the morning or evening with water, and on an empty stomach. This allows the probiotic to move more easily throughout the intestines, further enhancing gut health.
Some individuals who take a probiotic supplement may experience gastrointestinal discomfort, headaches, an increase in histamine levels, or an increased risk of infection for those who are immunocompromised or have recently undergone surgery.
As with anything, it depends. Many people report feeling better within two weeks. For others, it may take longer.
A probiotic strain for anti-aging and digestion. An incredible study discovered that this strain of probiotics can potentially prevent aging brought on by UV exposure.
Another study showed that bifidobacterium breve effectively decreased abdominal pain in children experiencing constipation while significantly increasing the frequency of bowel movements and improving stool consistency (18).
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
