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Probiotics

Gut · Immunity · RTI

Tier 2 — Promising

What it is

Probiotic benefits are strain-specific — no single product works for everything. A 2025 meta-analysis found B. animalis reduced respiratory infections by 21%. L. rhamnosus GG is best supported for antibiotic-associated diarrhea and IBS-D. Lactobacillus reuteri has evidence for infant colic. The key is matching the right strain to your specific need.

Efficacy

3/5

Safety

4/5

Research

4/5

Onset

3/5

Cost

3/5

Drug-int.

4/5

Dose

RTI prevention: B. animalis ≥1B CFU/day; IBS-D: L. rhamnosus GG 10B CFU/day; take 2 hrs from antibiotics

Time of day & tips

Take 2 hours apart from antibiotics. Can be taken with food or on an empty stomach. Keep refrigerated unless labelled shelf-stable. Consistency is more important than timing.

Cycling

Safe for continuous daily use. No cycling needed. Benefits depend on consistent use — gut bacteria decline if supplementation stops.

Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.

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