Probiotics are live microorganisms that provide numerous health benefits when consumed in adequate amounts. These beneficial bacteria can enhance digestion, boost the immune system, and improve overall gut health. However, the effectiveness of probiotics depends on their ability to survive the harsh, acidic environment of the stomach. In this article, we will explore the best time to take probiotics to ensure their survival in stomach acid.
Understanding the Role of Microbes in the Body
Before delving into the optimal time to take probiotics, it is essential to understand the critical role of microbes in the body. Microbes play a crucial role in converting carbon, nitrogen, oxygen, and sulfur into forms that plants and animals can use. They also help in nutrient absorption, immune protection, detoxification, and digestion.
In fact, there are 10 times more microbes living inside and on our bodies than our cells, which means our bodies are mostly composed of microbes. Microbes are present in soil, roots, plants, animals, and even in and on our bodies. They are responsible for making nutrients available, producing vitamins, digesting fiber, and preventing pathogens and Candida infections.
The Effectiveness of Probiotics for Surviving Stomach Acid
One of the key factors that determines the effectiveness of probiotics is their ability to survive stomach acid. During digestion, stomach acid plays a crucial role in killing pathogens and preventing microbes from entering the small intestine. The stomach's pH should be between one and three, which is extremely acidic, making it challenging for probiotics to survive.
A study conducted by the University College of London in 2014 measured the survival of eight probiotics in stomach acid. The study showed that only one of them survived, which can be attributed to the hydrochloric acid in the stomach that can kill microbes. However, it is essential to note that this area is understudied, and certain microbes can live at specific pH levels, making them more resilient.
Factors Affecting Probiotic Survival in Stomach Acid
Several factors can affect probiotic survival in stomach acid. The strength of the stomach acid, exposure time, and type of probiotic can all influence the probiotic's survival rate. Additionally, the time of day and the presence of food or drink in the stomach can also play a role.
Ideally, the stomach's pH should be between one and three, but as we age, we tend to lose that acidity. Diluting the acid by taking probiotics or probiotic foods after a meal can help increase their survivability. Additionally, taking probiotics earlier in the day when the pH is less acidic, such as in the morning or during the first meal of the day, can help increase their effectiveness.
Tips for Increasing Probiotic Survival in Stomach Acid
Several strategies can help increase the survivability of probiotics in stomach acid. Diluting the acid by taking probiotics or probiotic foods with water can help limit their exposure to acid. Additionally, taking probiotics after a meal, when the stomach is less acidic, can also increase their effectiveness.
Fermented foods are another excellent source of probiotics, and they can survive stomach acid better than most supplements. Fermented foods such as sauerkraut, kimchi, kefir, and yogurt contain lactic acid bacteria that can survive a pH of 2.5 for up to 3 hours.
However, it is essential to note that taking probiotics with acidic drinks such as apple cider vinegar or lemon water can decrease their effectiveness. Instead, try taking probiotics at a different time of the day or with neutral drinks such as water or milk.
The Importance of Soil-Based Plants in Probiotic Consumption
Consuming raw plants grown in soil can also provide a natural source of probiotics. Soil-based plants contain natural microbes that can act as probiotics and provide numerous health benefits. Unfortunately, many vegetables sold in grocery stores are not grown in soil, especially during the winter.
Conclusion
Probiotics are essential for optimal gut health, but their effectiveness depends on their ability to survive stomach acid. Diluting the acid, taking probiotics after meals, and consuming fermented foods are some strategies that can help increase their survivability. Additionally, consuming raw plants grown in soil can also provide natural sources of probiotics. By following these tips, you can ensure that you get the maximum benefit from your probiotic supplements or foods.