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What are probiotics?
Probiotics are good bacteria in food and supplements that can provide health benefits. They typically stay for a short period of time. Probiotics can be mono or multiple strains, in combination with prebiotics and postbiotics, and in live or dead forms. Probiotics help to extract nutrients from food, educate the immune system, and improve gut and mental health.
Is it safe to take probiotics daily?
The short answer is yes. Probiotics are safe to use and usually recommended to take them daily. It is critical to understand that probiotics are dietary supplements rather than medication. Taking probiotics every day can provide health benefits by balancing gut microbiota and improving the absorption of vitamins and other nutrients.
What are prebiotics?
Prebiotics are the food source for probiotics. They are the dietary fiber that the human body cannot absorb or digest alone. We can find them in fruits, vegetables, and plants; however, they are presented only at a low level. To stimulate the growth of the microbiome, including prebiotic supplements/food as part of the diet becomes essential.
What are psychobiotics?
Psychobiotics are defined as a “live organism that, when ingested in adequate amounts, produces a health benefit in patients suffering from psychiatric illness.” (2013). Psychobiotics are probiotic strains that can provide benefits to the nervous system through the microbiota-brain-gut pathways. Certain strains of lactic acid bacteria (LAB) and bacteria from the genus Bifidobacterium can be clinically classified as psychobiotics. Psychobiotic strains have been reported to inhibit inflammation and decrease cortisol levels, thus alleviating anxiety and depression symptoms.
Postbiotic components
The word “inanimate” captures the meaning of inactivated microorganisms that were once present but now have been killed. Postbiotics are byproducts in the inactive form of the fermentation process, which includes live bacteria-free fractions of probiotics, or the waste (metabolites).
Examples of postbiotics
Common postbiotics include vitamin Bs, amino acids, GABA, short-chain fatty acids (SCFA). Postbiotics are generally found in fermented food and beverages, but one can increase the intake of prebiotics and probiotics to produce more postbiotics naturally.