Unlike many health trends of recent years, probiotics have stood the test of time and science, becoming increasingly popular in society. Accompanying the increased demand for probiotics is an increase in questions about them, especially regarding their effectiveness. This article will explore 10 signs probiotics are working in the body and what to expect after using them.
What Are the Common Signs Probiotics Are Working in the Body?
A driving force in the increased popularity of probiotics is their many possible applications, from preventing and managing different conditions to improving overall health. Regardless of the reason for their use, here are some common signs that indicate probiotics are working.
1) Reduced Gastrointestinal Symptoms
A reduction in gastrointestinal symptoms is one of the early signs that probiotics are working in the body. This is not exactly surprising, considering probiotics typically contain the same microorganisms found in the gut.
Despite extensive research, the exact mechanisms of action for probiotics are not fully understood. However, potential mechanisms include an inhibition of pathogenic (disease-causing) organisms, improving gastrointestinal barriers, and regulating gut immunity.
The implication of these mechanisms is an improvement in overall gut health, directly translating to improvements in gastrointestinal symptoms.[1]
Specifically, probiotics can significantly reduce the frequency and severity of the following symptoms:
- Diarrhea
- Nausea
- Abdominal pain
- Constipation
- Bloating
- Taste problems
- Flatulence
Although probiotics show positive results in reducing GI symptoms, there is no evidence that they can offer a permanent fix for the conditions that cause these symptoms. In other words, probiotics should be used in a supportive role along with other therapies for gastrointestinal disorders.
2) Regular Bowel Movements
The normal microorganisms residing in the gut (gut microbiota) play a key role in digesting food and regulating gut motility (how fast food moves through the gut). When there are alterations in the gut microbiota, gut motility slows and bowel movements become irregular.
Probiotics can help reverse the alterations in the gut microbiota by providing essential microorganisms for normal intestinal function.[2] These microbes promote the digestion of indigestible foods (typically fiber), increasing the bulk of the stool.
On top of that, probiotics can ferment fiber, producing metabolites like short-chain fatty acids (SCFAs) that can promote gut motility. By reducing the transit time of bowel movements in the gut, probiotics increase the frequency of bowel movements.
While several individual bacterial strains can promote gut motility, they generally belong to either of two species: Bifidobacterium and Lactobacillus. Combining strains from multiple species often yields better results.
3) Stronger Immune System
One of the signs probiotics are working in the body is a stronger immune system. Practical signs your immune system has gotten stronger include better resistance to infections (you fall sick less often) and faster recovery when you do fall sick.
The correlation between probiotics and the immune system may not seem obvious, but it is one of the most important benefits of probiotics. In the gut, probiotics can promote antibody production and regulate inflammation.[3] Both of these features are critical for strong immunity.
Another important role of probiotics in the immune system is strengthening and maintaining the integrity of the gastrointestinal barrier. A stronger intestinal barrier corresponds to a lower risk of harmful microorganisms entering the bloodstream.
The immunoregulatory properties of probiotics are not limited to the gut, as the rest of the body also benefits through the gut-brain axis. Essentially, the gut and the brain are connected through a network of nerves and hormones. This connection allows bidirectional communication between the gut and the brain.
Therefore, the beneficial immunomodulatory effects probiotics exert in the gut can be shared with the brain and the rest of the body.
4) Better Mental Health
A consequence of the bidirectional relationship between the gut and the brain is that problems with one system can affect the other. So, gut problems can promote mental health problems, and vice versa.
However, this bidirectional relationship also allows for shared benefits between the gut and the brain. Therefore, improving gut health can lead to better mental health, and this is especially crucial when using probiotics.
The primary effect of probiotics is in the gut, and an improvement in gut health typically accompanies probiotics usage. Through the gut-brain axis, these improvements can extend to the mental side of the body.
Therefore, signs probiotics are working in the body include a better mood, improved focus, and reduced brain fog. Studies also show that probiotics could provide a non-pharmacological approach to managing mental health conditions like depression and anxiety.[4]
5) Lower Stress Levels
Stress is inevitable in daily living, as there are stressors all around us. Even our foods and drinks represent potential stressors. However, the body has specialized mechanisms for reducing its stress levels. One such mechanism is the NeuroEndoMetabolic (NEM) Stress Response System.
The NEM consists of six circuits, spanning multiple organs and systems. When the body faces stress, one or more of these circuits engage the stressor, depending on the type of stress. The goal is to prevent chronic stress, which refers to elevated stress levels for long periods.
Imbalances in the gut microbiome are a potential stressor, and the NEM’s Inflammation Circuit mainly handles this stress. However, if this stress becomes chronic, the Inflammation Circuit may dysregulate, causing different skin, immune, mental, and metabolic conditions.
Probiotics have shown the ability to combat stress in the body through the gut-brain axis by balancing the gut microbiome.[5] Therefore, you may start to notice lower stress levels after you start taking probiotics.
6) Healthier Skin
Similar to the link between the brain and the gut, there is also a link between the skin and the gut. What’s more, like the gut-brain axis, imbalances in the gut microbiome can also cause skin problems.
Unsurprisingly, different studies find that gut microbiome disorders can contribute to skin conditions like acne, pigmentation, psoriasis, atopic dermatitis, rosacea, and delayed wound healing. Considering probiotics can regulate the gut microbiota, many researchers have explored their benefits in skin conditions. The results are promising.
According to research, probiotics can help in the management of skin conditions through various mechanisms. They include reducing oxidative stress, suppressing inflammatory responses, and inhibiting pathogens.[6]
In addition, there is evidence that probiotics can target skin aging, wrinkling, sagging, roughness, and dryness by suppressing skin protein degradation. Therefore, one of the signs probiotics are working in the body is clearer, healthier skin.
7) Fewer Food Cravings
Another consequence of the relationship between the gut and the brain is appetite control. The gut-brain axis contains several hormones, including those that communicate information about hunger and satiety. The brain then stimulates or suppresses appetite in response to these hormones.
For instance, the hormone ghrelin signals hunger, while leptin, Glucagon-Like Peptide-1 (GLP-1), and peptide YY (PYY) signal satiety. Probiotics can boost GLP-1 and PYY, causing the body to suppress appetite.
8) Easier Weight Control
Automatically, fewer food cravings will support weight loss, as the individual eats less. As probiotics can increase leptin resistance and reduce food cravings, they offer practical benefits in weight control.
Probiotics can also regulate different metabolic processes, such as glucose and lipid metabolism. By regulating lipid metabolism, cholesterol and triglyceride levels fall, which is a positive outcome in any weight loss journey.
For all the benefits of probiotics in weight control, though, they should not be viewed as magic cures for losing weight. Any attempt to lose weight should also involve appropriate dietary changes and regular physical activity.
9) Better Sleep Quality
Many factors influence sleep quality, including diet, stress, physical and mental health, and poor sleep hygiene. Probiotics can impact some of these factors, particularly stress, physical health, and mental health. Also, probiotics can help reduce the negative effects of poor or suboptimal dietary choices.
Another important mechanism by which probiotics improve sleep is related to serotonin production in the gut. Serotonin is a hormone that plays a key role in mood regulation, appetite, and sleep.
Most of the body’s serotonin (over 90%) is produced in the gut. Therefore, disturbances in the gut microbiota can affect serotonin production. In turn, the quality of sleep may decline. Due to all of these mechanisms, improved sleep is one of the signs probiotics are working in the body.
10) Less Fatigue
By improving nutrient absorption and aiding metabolic processes, probiotics can support energy production. Generally, higher energy production means lower fatigue levels. Besides their digestive and metabolic roles, probiotics can also lower fatigue levels by reducing stress, improving mental health, and promoting quality sleep.
Interestingly, there is a cyclical relationship between lower fatigue and many other probiotic benefits. So, lower fatigue levels also help improve mental health, promote sleep quality, and lower the risk of chronic stress.
How Long Does It Take to Notice Signs Probiotics Are Working?
It can take anywhere between a couple of days to a few weeks or even months to notice signs probiotics are working. The exact time it takes to notice these signs depends on several factors, which are outlined below.
Purpose of Use
Acute infections (like diarrhea and food poisoning) may respond within a few days of using probiotics. On the other hand, chronic conditions (like Irritable Bowel Syndrome or atopic dermatitis) may require multiple weeks or even months to notice signs probiotics are working.
Probiotic Strain
All probiotics are not made the same. While all probiotics are live organisms, some strains are more effective in improving gut health, especially Lactobacillus and Bifidobacterium strains. These strains may produce more beneficial and faster effects than other strains.
Current Gut Health Status
The state of the gut at the moment when probiotics are started can influence how fast the gut responds to the probiotics. A rule of thumb is, the healthier the gut, the faster you may notice signs probiotics are working. However, it is not always this simple, especially in extreme cases.
For instance, someone with exceptional gut health may not notice any significant signs probiotics are working because there are few issues to correct. Conversely, someone with extremely bad gut health may notice rapid and dramatic signs probiotics are working because of the plethora of issues the probiotics may immediately address.
Individual Differences
Everybody is different, and every body is different. Applying that to probiotics, people may respond differently to the same course and probiotics strain. This is where understanding your body comes into play, as it allows you to correctly judge and assess the effectiveness of the probiotics.
Probiotic Product Used
As with different probiotic strains, how long before probiotics work can be heavily influenced by the probiotic product itself. Probiotics can be taken in their natural forms (typically from foods like yogurt, kombucha, and miso) or as supplements.
Both probiotic foods and supplements are good. However, supplements may have an advantage in how flexibly they can be designed, especially useful for targeting specific goals.
A downside of probiotic supplements, though, is how many substandard products there can be on supermarket shelves. Therefore, it is critical to purchase probiotic supplements with the best strains and also from trusted manufacturers.
One such product is Adrebiotics by Dr. Lam™. Adrebiotics™ contains a proprietary blend of ten probiotic strains belonging to the Lactobacillus, Bifidobacterium, and Streptococcus species. Studies frequently show that multi-species probiotic supplements give the best results for gut health, compared to single-species ones.
The combination of multiple strains of different species in Adrebiotics™ allows users to potentially gain the fullest from probiotics. However, as with all supplements, ensure you speak to your healthcare provider before using Adrebiotics™ or making drastic health changes.
How to Tell if the Signs Probiotics Are Working Are Real or a Placebo
The power of the placebo effect is unmatched in many therapies today. It is, therefore, reasonable to wonder if the signs you are noticing are really due to the probiotic or if your brain and body are playing tricks.
For starters, assess how you feel before the probiotics start working with as specific and measurable parameters as possible. Take a picture of your skin. Record how long it takes to get fatigued after light physical activity.
You will not observe an improvement in your symptoms the very next minute after taking probiotics. Side effects, like GI disturbances and headaches, may even occur shortly after taking probiotics.
However, these side effects and periods where nothing seems to be happening are not signs that probiotics are not working. Instead, they can provide a useful contrast between the period before taking probiotics and the period after. You can then draw conclusions from there.
Lifestyle Habits That Help Probiotics Work Faster
Sometimes, the signs probiotics are working may be delayed because of the person’s lifestyle choices and health decisions. Probiotics are not magic, and may not work or work very slowly if a person lives a sedentary, unhealthy lifestyle.
Below are some of the lifestyle habits to cultivate if you want to reap the full benefits of probiotics:
- Practice stress management techniques
- Be physically active
- Make healthy dietary modifications
- Improve sleep quality
Remember, probiotics are only a part of many, broader techniques that can improve health and a person’s quality of life. They should support, not replace, healthy lifestyle habits.
Conclusion
Probiotics are here to stay, and they have proven their benefits over and over again. Unfortunately, many people hastily embark on their probiotic journey and end up questioning after a few days if the probiotics are working at all.
Recognizing signs probiotics are working allows for better judgment and analysis of their effectiveness. But remember, probiotics are not magic. They should be taken along with maintaining a healthy diet and lifestyle, and you should only take probiotic supplements after approval from your healthcare provider.
At Lam Clinic, we believe in Rooted Care that transforms lives and empowers futures. Our team at Lam Clinic is here to walk with you on your journey, offering compassionate, integrative care that helps you restore what’s been lost and build what’s next. Schedule your consultation today and take the first step toward lasting wellness.
