What is the Recommended Probiotic Dose for Adults?

In working towards achieving your daily goals, it is important to optimize both your mind and body with the appropriate amount of nutrients. Additionally, microorganisms such as probiotics (also known as good bacteria) can help keep you in good health. 


You may have encountered probiotics in some manner from the food you eat or certain supplements, but do you know why it’s beneficial for adults? Take a quick glance at some of the known benefits of probiotics, plus the ideal amount you should be getting as an adult every day.


What are the Health Benefits of Probiotics?

Your body needs probiotics to counteract the presence of bad bacteria in your body, especially when you get sick. Maintaining good amounts of probiotics in the body can be essential as good bacteria may target and hopefully eliminate bad bacteria.1 Some studies have also shown that certain probiotic strains may provide additional benefits by helping:2,3

  • Enhance digestive system, intestinal health, and immune response
  • Reduce risk for cancer
  • Lower levels of lower-density lipoproteins or bad cholesterol, blood pressure, and blood glucose levels as well as inflammatory mediators4
  • Improve protection against allergies and mucosal barrier function
  • Maintain ideal pH level of your digestive system
  • Alleviate symptoms of digestive problems like irritable bowel syndrome, inflammatory bowel diarrhea, infectious diarrhea, and/or antibiotic-related diarrhea5
  • Combat common cold and flu-like respiratory infections6

In particular, one bacteria strain called Saccharomyces boulardii, often found in probiotic supplements, has been linked to multiple benefits. Authors of a 2020 study

1WebMD, March 28, 2022
2ISRN Nutr. 2013 Jan 2;2013:481651
3Saudi Pharmaceutical Journal, Volume 23, Issue 2, 2015, Pages 107-114
4Food Funct. 2016 Feb;7(2):632-42
5WebMD, March 28, 2022
6Synth Syst Biotechnol. 2018 Mar 12;3(2):113-120

noted that this particular probiotic strain may be good for your immune system and exhibit antimicrobial and anti-inflammatory abilities.


How Much Probiotics Do Adults Need?

When it comes to probiotics, there is actually no set recommended daily intake for adults. This particular subject is still being researched by experts all over the globe. However, early studies have shown that adults can benefit from a probiotic dose of 5 billion colony forming units (CFUs) as it may help address gastrointestinal health problems.

Much like other vitamins and minerals, probiotics can come from food. To name a few, check out these probiotic-rich food sources:

  • Kimchi: This spicy fermented dish isn’t just eye-catching, but loaded with probiotics too. Kimchi undergoes a fermentation process that increases the vegetable’s probiotic content, particularly that of a strain called Lactobacillus kimchi. Aside from probiotics, this popular Korean dish can provide vitamins B2 and K, as well as iron.
  • Yogurt: This well-loved pantry staple is made when probiotic strains are combined with milk. This causes the formation of lactic acid and development of that tart and slightly sour flavor yogurt is known for. Yogurt is known to be a good source of protein, calcium, phosphorus, and vitamins B2 and B12 (if milk used came from an animal).   
  • Kombucha: This drink is made by adding probiotic strains, yeast, and sugar to either black or green tea. Kombucha contains lactic acid bacteria that may act as a probiotic and promote some of the health benefits linked to it such as improved digestion and immune health.
  • Sauerkraut: Another vegetable dish, sauerkraut is made by combining finely shredded cabbage and salt, and packing it into a container. The vegetable releases liquid and ferments, increasing its probiotic content. This sour and tangy dish that’s a fixture in European dishes contains nutrients such as vitamins C and K, fiber, iron, potassium, and antioxidants like lutein and zeaxanthin which are beneficial for eye health.
  • Miso: A popular component in Japanese cuisine, miso is a type of paste that’s made out of fermented soybeans and a probiotic starter. Aside from probiotics, health experts have noted that miso contains some amounts of manganese, vitamin K, copper, zinc, calcium, iron, magnesium, selenium, phosphorus, and B vitamins. Just be vary about adding this paste into your dishes though, as it can impart a very salty flavor.


Best Probiotics for Immunity: How to Reap Its Benefits

Aside from the aforementioned food choices, you may also consider adding a probiotic supplement into your daily regimen. While there are multiple probiotic supplement options you can choose from, not all of them are created equal. Some brands offer supplements that come in different doses and use multiple probiotic strains.

So, if you’re looking for a high-quality supplement that can provide you the probiotics you need, look no further than Biome® Gut Care.

Together with proper diet and exercise, Biome® Gut Care may help boost your well-being and reduce your risk for certain diseases. It contains 5 billion active CFUs of a probiotic called Saccharomyces boulardii that’s known to help reduce frequency and duration of gastrointestinal illnesses like diarrhea.,

Ask your doctor about the proper administration and intake of this supplement first prior to taking it. Ideally, take one (1) capsule of BIOME® Gut Care per day together with your meals. Once done, store the supplements in a cool and dry place away from direct sunlight.

If symptoms persist, consult your doctor.

Kelesidis T, Pothoulakis C. Efficacy and safety of the probiotic Saccharomyces boulardii for the prevention and therapy of gastrointestinal disorders. Therap Adv Gastroenterol. 2012 Mar;5(2):111-25.
Mourey, Florian*; Sureja, Varun MPharm†; Kheni, Dharmeshkumar MPharm†; Shah, Parthiv MD‡; Parikh, Devang MD§; Upadhyay, Unmesh MD¶; Satia, Milan PhD?; Shah, Dhara MPharm?; Troise, Charlotte PharmD*; Decherf, Amélie*. A Multicenter, Randomized, Double-blind, Placebo-controlled Trial of Saccharomyces boulardii in Infants and Children With Acute Diarrhea. The Pediatric Infectious Disease Journal: November 2020 - Volume 39 - Issue 11 - p e347-e351

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