By now, you’ve probably heard of probiotic supplements—their claim to fame being that the live bacteria-filled capsules can work wonders for your gut by decreasing bloating, encouraging regular bowel movements, and balancing your gastrointestinal microbiome, says Stephanie Nelson, M.S., R.D., MyFitnessPal nutrition scientist. But once you have your bottle, the question that’s bound to cross your mind is: When is the best time to take probiotics?
The best time to take probiotics
Given that they’re digestion-centric, to consider meal time when taking probiotics is natural. But not all brands are created equal, explains Mastaneh Sharafi Ph.D., R.D., and VP of Scientific Affairs at Ritual. “It’s always best to follow the directions on the product label,” she explains. “Some brands recommend taking their probiotic on an empty stomach, while others suggest taking it with food.”
Hilary Keiser, translational science nutritionist at Viome, adds that the best time to take ’em is simply when you remember to do so. “Most clinical studies on probiotics do not control for the time of day and still show good benefits,” she says.
Do you take probiotics with food or on an empty stomach?
It depends. A study published in Beneficial Microbes found that Saccharomyces boulardii, a type of microorganism in probiotics, survive in equal numbers with or without a meal. However, it also found that Lactobacillus and Bifidobacterium survive best when taken up to 30 minutes before a meal. Furthermore, a month-long study published in the World Journal of Gastroenterology in 2017 found that probiotics made positive changes in the gut microbiome regardless of whether or not they were taken with food.
The experts we spoke to recommend taking them with food unless the packaging instructions advise otherwise. “Research has found probiotic supplements to be most effective when taken 20 to 30 minutes before a meal,” says Nelson. “Taking them before breakfast may be the preferred option, because your digestive system has been at rest for an extended period of time and the probiotic has less resistance reaching the intestines.”
She recommends talking with a doctor for guidance on picking the right strain and the right time of day to take it, and also reaching for probiotic- and fiber-rich foods to get similar benefits. “Research has shown that a wide variety of fruits, vegetables, whole grains, and legumes will improve your gut probiotic makeup,” she adds.
Should you take probiotics before bed?
“Any time of day works when taking a probiotic supplement as long as you stay consistent with timing that works for your body,” says Nelson.
When should you not take probiotics?
Though it doesn’t have to do with a certain time, Keiser says it’s best not to take probiotics if you’re also on antibiotics, which can kill off probiotics and reduce their efficacy. “If you’re taking antibiotics, be sure to take probiotics a few hours before or after your antibiotics,” she adds. “Otherwise, anytime of day is suitable to take probiotics.”
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention, Everyday Health, SELF, People, and more. She’s always open to conversations about fueling up with flavorful dishes, busting beauty standards, and finding new, gentle ways to care for our bodies. She earned a bachelor’s degree in journalism from Ohio University with specializations in women, gender, and sexuality studies and public health, and is a born-and-raised midwesterner living in Cincinnati, Ohio with her husband and two spoiled kitties.
