Aside from supporting your gut health and alleviating gas and bloat, probiotics have also been linked to a myriad of science-backed health benefits, including a healthy immune system, weight management, skin health, and mood. (Learn about how probiotics benefit men specifically here. ) Another study of 60 participants with an H. pylori infection found that symptoms of antibiotic-related diarrhea and nausea improved within 14 days. Researchers from another study3 gave 47 participants a similar probiotic-rich drink and found that while there were slight improvements initially, the most significant improvements didn’t happen until week four. In one study, participants saw significant improvements in bloating in as little as 21 days. In another study4, researchers gave 60 participants probiotics for eight weeks. While the participants showed improvements by week four, symptoms continued to get better through week eight. It is important to note that probiotics can sometimes cause bloat, so if you’re having that issue, consider the strain and timing carefully with your healthcare provider. While a 24-week study of combined probiotic supplements with a reduced-calorie diet6 saw similar benefits for weight loss and maintenance. A study that looked at how probiotic-rich milk affected acne in 18 adults found that improvements in skin inflammation8 and visible acne became apparent after 12 weeks. Of course, this list doesn’t contain all of the woes that probiotics can help, but it can give you an idea of what to expect when it comes to timeline: Even if you’re not seeing changes in symptoms right away, the probiotics may be doing their job behind the scenes, so don’t give up too quickly. Some factors that can increase the amount of time it takes for probiotics to start working include: For specific suggestions, check out our probiotic roundup, or our probiotics for men article. “Look for a dairy-free probiotic supplement that contains at least 15 billion CFUs each of Lactobacillus and Bifidobacterium strains (a total of 30 billion CFUs) guaranteed by the manufacturer through the expiration date,” says gut health expert Vincent M. Pedre, M.D. If they’re not stored properly—some require refrigeration—it can reduce their viability and effectiveness. Make sure to keep them cold if they’re not shelf-stable, and always check the expiration date. Make sure your diet includes plenty of fiber-rich vegetables and fermented foods, which are naturally rich in probiotics. Here’s a gut-friendly grocery list to lead you in the right direction. If you’re experiencing chronic stress, then figure out ways to manage your stress levels and get your system back into balance. Yoga, meditation, journaling, and taking a vacation are all good places to start. Bulsiewicz recommends avoiding unnecessary use by always asking if the medication is necessary and if there are other safe options to explore first. If you’ve been taking your probiotics for a while and you’re still not seeing results, make sure you’re choosing the right probiotic with strains targeted to your specific condition, check that they’re not expired, and make sure that you’re storing them according to the manufacturer’s instructions. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
