The best probiotics for skin and gut health

In recent years, probiotics for skin and gut health have taken the world of well-being by storm! These live microorganisms offer a myriad of potential benefits, from supporting digestion to enhancing the skin’s appearance. In this comprehensive guide, we will explore the world of probiotics, delve into the why and how probiotics work, plus shed light on the connection between probiotics, skin, and gut health. Furthermore, we’ll discuss the different types of probiotics that are particularly beneficial for your skin and gut, as well as provide insights on how to choose the right probiotic supplement and incorporate probiotics into your diet (spoiler: Kefir’s one of my favourites!).

Understanding probiotics: An overview

What are probiotics?

The rather formal-sounding definition is ‘Probiotics are living microorganisms that, when consumed in adequate amounts, confer health benefits to the host’ (the host being us humans or even cats and dogs!). These beneficial bacteria and yeasts can be found naturally in certain foods, such as yogurt, kefir, sauerkraut, and kombucha, or obtained through probiotic supplements.

Probiotics have gained significant attention in recent years due to their potential to promote gut health and overall well-being. The intricate balance of our gut microbiome plays a crucial role in various physiological functions, including immune regulation, metabolism, and even mental health. By introducing beneficial microorganisms into the gut, probiotics can help maintain a delicate balance and support optimal health.

How do probiotics work?

Probiotics exert their positive effects through various mechanisms. They help restore and maintain a healthy balance of bacteria in the gut, which is crucial for optimal digestion and absorption of nutrients. Additionally, probiotics support the immune system, enhance gut barrier function, and produce beneficial substances like short-chain fatty acids (SCFAs).

Furthermore, probiotics can influence the composition and activity of other microorganisms in the digestive tract. This intricate web of interactions, known as the gut microbiome, plays a fundamental role in shaping our health, well-being and susceptibility to various diseases. By modulating the gut microbiota, probiotics can potentially impact gastrointestinal health. In addition, probiotics can influence allergies, weight, and inflammatory disorders; even mental well-being and sleep.

The health of your gut microbiome makes a difference to how your skin looks and feels!

De Pessemier, et al (2021)

The connection between probiotics, skin, and gut health

Probiotics and your skin

Believe it or not, the health of your gut microbiome makes a difference to how your skin looks and feels. An imbalance in gut bacteria (or ‘dysbiosis’) can contribute to inflammation and skin conditions like acne, eczema, and rosacea. By replenishing the gut with beneficial bacteria, probiotics can help alleviate these skin issues and calm your complexion.

Moreover, recent studies suggest that probiotics not only influence skin’s appearance but also hydration and may protect against environmental aggressors. The presence of a mix of beneficial bacteria in the gut can support the skin’s natural barrier, boost hydration and resilience to pollution and UV radiation.

Probiotics and your gut

Your gut microbiome plays a critical role in maintaining gut health. A diverse and balanced mix of gut microbes can improve digestion and enhance overall well-being. Probiotics introduce friendly bacteria into your gut, helping to restore the microbial equilibrium and support optimal gut function.

Furthermore, the benefits of probiotics extend beyond gut health to impact various aspects of overall wellness. For example, a healthy gut microbiome, supported by probiotics, can strengthen immunity, plus regulate mood and sleep. So, by nurturing a thriving community of beneficial bacteria in the gut, probiotics may contribute to a holistic approach to health that encompasses both physical and mental well-being.

The gut-skin axis

The gut-skin axis refers to the connection between the gut microbiome and skin health. A balanced gut microbiome contributes to a healthy immune system and reduces inflammation, which can lead to clearer skin. Conversely, imbalances in gut bacteria can trigger inflammation and skin conditions like acne, eczema, or psoriasis. Maintaining gut health through a balanced diet, probiotics, and hydration can help promote overall skin health.

Types of probiotics beneficial for skin and gut health

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. They are often referred to as “good” or “friendly” bacteria because they help keep your gut healthy. Probiotics can be found in various foods, with different strains offering unique benefits for both skin and gut health.

Lactobacillus strains

Lactobacillus strains are among the most well-known and extensively studied probiotics. They are commonly found in fermented foods like sauerkraut, yogurt, kefir, and other dairy products. For those who’re intolerant, non-dairy kefirs and yoghurts are popular options.

The beneficial bacteria in fermented foods have been shown to have a positive effect on both skin and gut health. By reducing inflammation and promoting a healthy microbiome, Lactobacillus strains can help improve acne, eczema, and digestive issues.

Furthermore, Lactobacillus strains have been linked to enhanced immunity and may even help produce certain vitamins within the body. This versatile group of probiotics continues to be a focus of research for its potential to promote overall well-being and skin health.

Bifidobacterium strains

Bifidobacterium strains are another group of probiotics known for their numerous health benefits. These bacteria are commonly found in the colon and are essential for maintaining a healthy gut environment. Research suggests that Bifidobacterium strains play a key role in supporting gut health, improving digestion, and enhancing nutrient absorption.

Moreover, Bifidobacterium strains have been associated with skin health benefits as well. By promoting a balanced gut microbiome, these probiotics can help reduce skin inflammation, prevent acne breakouts, and support the skin’s natural protective barrier. Including Bifidobacterium-rich foods in your diet may contribute to a healthier gut and healthy glowing skin.

Choosing the right probiotic supplement

Probiotics have gained popularity for their potential health benefits, such as improving digestion and supporting the immune system. When selecting a probiotic supplement, several factors help ensure you are choosing the right one for your needs. One crucial consideration is the specific strains included in the product. Different strains of probiotics have different benefits, so it’s essential to choose a supplement that contains strains known to address your specific health concerns.

Another important factor to consider is the number of live cultures per serving. The efficacy of a probiotic supplement is linked to the amount of live bacteria delivered to your gut; i.e. the number of colony-forming units (CFUs). A good quality supplement typically contains >10 billion CFUs.  

Additionally, the viability of the bacteria throughout the manufacturing and storage processes is vital. Choose probiotics that are manufactured and stored in a way that ensures the bacteria remain alive and active until the expiration date.

Reading probiotic labels

When shopping for probiotic supplements, you want to pay close attention to the product label. Look for specifics on the strain(s) included in the supplement, as different strains offer different health benefits. Understanding the strains can help you choose a probiotic that targets your specific health and skin’s needs.

In addition to the strain information, we mentioned checking the CFUs in the supplement. The CFU count indicates the amount of live bacteria present in each serving and plays a significant role in the effectiveness of the probiotic. As a general rule, a probiotic should provide at least 1 billion CFUs (i.e., viable cells), with doses typically ranging between 1 billion and 10 billion CFUs daily for adults. 

Furthermore, be on the lookout for any additional ingredients or allergens that may be present in the supplement. Some probiotics contain added ingredients that could either enhance or detract from the product’s benefits, so it’s essential to be aware of what you are consuming.

Lastly, don’t forget to review any specific storage instructions provided on the label. Proper storage is crucial for maintaining the viability of the bacteria in the probiotic supplement, especially if you’re looking to travel. Follow the storage guidelines to ensure that the probiotics remain potent and effective for the duration of their shelf life and, if you’re fortunate enough, during international travels.

Incorporating probiotics into your diet

Probiotic-rich foods

One of the most natural ways to increase your probiotic intake is by consuming probiotic-rich foods. Yogurt, kefir, sauerkraut, kimchi, and kombucha are excellent examples of such foods. These foods are not only tasty but also packed with beneficial bacteria that can help improve your gut health. Yogurt, for example, contains live cultures such as Lactobacillus and Bifidobacterium, which are known for their positive effects on digestion and immunity.

In addition, sauerkraut and kimchi are fermented vegetables that provide a tangy crunch along with a dose of probiotics. The fermentation process involved in making these foods enhances their probiotic content, making them a great addition to your diet for gut health. Kombucha, a fizzy fermented tea, is another popular probiotic-rich option that not only supports gut health but also provides a refreshing beverage choice.

Probiotic supplements

If you struggle to obtain adequate amounts of probiotics from food sources alone, supplements can be a convenient and effective option. Importantly, not all probiotics are created equal so I’d go for probiotic supplement brands that are backed by science and clinical trials. More on that below …  

However, it is still crucial to consult with a healthcare professional before starting any new dietary supplements, especially if you have any underlying health conditions or are taking medications. Supplements come in various forms, such as capsules, powders, and liquids, each offering a different concentration of probiotic strains.

When choosing a probiotic supplement, look for one that contains a variety of strains to promote diversity in your gut microbiome. Some common probiotics to look for include Lactobacillus acidophilus, Bifidobacterium longum, and Streptococcus thermophilus. These strains have been studied for their potential benefits on gut health and overall well-being.

5 of the best probiotics for skin and gut health

If you’re happy to invest that little bit extra for proven probiotics for skin and gut health, then check out these science-backed brands:

Calm & Microbiome Supplement

The Gallinée Calm & Microbiome Supplement contains red algae and psychobiotic probiotics, which act on the “on the gut-brain-skin axis to soothe and reduce stress”.

Dr. Formulated Probiotics Platinum Skin

The Garden of Life Dr. Formulated Probiotics Platinum Skin contain the “clinically studied L. Johnsonii la-1 & L. Paracasei st-11, with Vitamin A & Lycopene, for skin health, radiance & elasticity”.

DS-01® Daily Synbiotic

The DS-01® Daily Synbiotic is a “probiotic and prebiotic formulated to provide benefits for gut immune function and whole-body health for adults ages 18+”. It is formulated with strains that support skin and gut health, as well as immune function, cardiovscular health, plus micronutrient synthesis.

Serene Skin

Microbiome Lab’s Serene Skin is a “probiotic-powered skincare supplement that supports a radiant, youthful complexion as well as supporting total body health”. It contains Bacillus indicus HU36, a novel, carotenoid-producing probiotic strain. HU36 produces high levels of carotenoids: yellow, orange, and red pigments that act as antioxidants and support healthy skin.

B. subtilis HU58 spores can support the intestinal microbiome, while B. coagulans SC208 produces L-lactic acid, which supports immune function and digestibility.

BioGaia Gastrus

BioGaia’s BioGaia Gastrus chewable tablets contain the unique patented L. reuteri Gastrus Blend (L. reuteri ATCC PTA 6475 and L. reuteri DSM 17938), which may boost gut health and skin barrier function. Personally, I notice a beneficial effect on my skin and gut health, despite it’s 200 million CFU.

Summary: The best probiotics for skin and gut health

In conclusion, probiotics play a significant role in supporting both skin and gut health. By incorporating probiotic-rich foods into your diet and choosing a high-quality probiotic supplement, you can harness the potential benefits of these beneficial microorganisms.

Remember, a balanced and diverse gut microbiome may boost both gut and skin health. Take the first step towards a healthier you by exploring the world of probiotics and nurturing your skin and gut from within.

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