Probiotics, found in fermented foods like yogurt and available as dietary supplements, can increase beneficial bacteria in your gut while preventing the growth of harmful bacteria.

People often take probiotics to help with constipation, diarrhea, and irritable bowel syndrome (IBS).

There are no official recommendations on the best time to take probiotics, but some evidence suggests that factors like strain type and delivery method may influence their effectiveness.

Research on probiotic timing is very limited. Some manufacturers recommend taking them on an empty stomach when stomach acid levels are lower, while others suggest taking them with food or just before a meal. Whether you take probiotics in the morning or at night does not seem to make a difference.

The type of probiotic strain may play a role in timing. Studies show that some probiotic strains, including Saccharomyces boulardii, can be effective when taken with or without food.

Research suggests that two popular probiotic strains, Bifidobacterium and Lactobacillus, may have a better chance of surviving the harsh, acidic environment of the stomach when taken within 30 minutes before a meal.

However, one study found that Bifidobacterium longum and Lactobacillus rhamnosus, two types of probiotic bacteria, helped increase the number of good gut bacteria, regardless of whether they were taken before or after a meal.

Until there is more research on probiotic timing, it’s best to follow the instructions on your probiotic supplement label and choose a time that you can stick with consistently.

For probiotics to be effective, they need to survive the stomach’s acidic environment and reach the intestines, where they are most beneficial.

The acid in your stomach helps break down food, making it easier to digest and improving nutrient absorption as it moves through your digestive system. However, the stomach is a harsh environment for bacteria, which can kill off disease-causing bacteria and beneficial bacteria like probiotics.

Here are a few things to keep in mind when deciding which time is best to take your probiotic:

• Mealtimes (taking on an empty stomach): The longer probiotic bacteria are exposed to stomach acid, the more likely they will be destroyed before reaching the intestines. Stomach acid production increases when you think about, smell, or taste food, so some experts recommend taking probiotics on an empty stomach when less stomach acid is present.
• Mealtimes (taking with food): Some foods may help probiotics work better. One study found that probiotic bacteria survived better when taken just before a small meal with fat (oatmeal with low-fat milk) instead of apple juice or water.
• Capsule type: The delivery method may also be important. Studies show that enteric-coated probiotic capsules, which have a coating that protects them from stomach acid, survive better in the gut. Research on whether probiotics work better on an empty stomach or with food has mostly focused on non-enteric-coated probiotics.
• Adverse side effects: Probiotics may cause gas and bloating at first. To help with this, you may consider taking probiotics before bed until your body gets used to them.

Health Conditions and Probiotic Timing

Different probiotic strains offer different health benefits, and the timing of their intake may affect their effectiveness.

If you’re considering probiotics, it’s best to consult a healthcare provider. They can recommend the best strain, timing, and dosage for your unique needs.

There are many types of probiotics, including capsules, tablets, and liquids. Some research suggests that hard capsules may be the best way to deliver probiotics. The capsule shell helps protect the probiotic bacteria from stomach acid, allowing it to reach the gut.

Common Probiotic Strains and Their Benefits

There are many probiotic strains, with the most well-studied strains coming from the Lactobacillus, Bifidobacterium, and Saccharomyces genera.

Lactobacillus plantarum and Bifidobacterium bifidum probiotics may help reduce stomach pain and bloating in people with IBS.

Saccharomyces boulardii and Lactobacillus rhamnosus may be particularly effective for antibiotic-associated diarrhea. Some people worry that taking probiotics with antibiotics might make the antibiotics less effective. However, studies show they can be taken together. Current guidelines recommend starting probiotics at the same time as antibiotics and continuing them for 1–2 weeks after finishing the antibiotics.

Probiotic supplements may also help with constipation. A study found that people with constipation who supplemented with Lactobacillus acidophilus, Bifidobacterium bifidum, Lactobacillus rhamnosus, and other strains from these families experienced improvement in digestive symptoms and stool quality.

There’s evidence that a probiotic supplement with multiple species, especially from the Bifidobacterium genus, can increase remission rates in adults with ulcerative colitis.

Correctly taking a probiotic supplement can maximize its gut health benefits. Here are some tips for getting the most out of your probiotic supplement:

• Talk with a healthcare provider first. They can help you identify strains and dosages to meet your health needs.
• Many probiotics are sold as supplements, which are minimally regulated by the U.S. Food and Drug Administration (FDA). When searching for a probiotic, look for a supplement tested by a third-party organization, like U.S. Pharmacopeia or NSF International, to certify the probiotic quality and label accuracy.
• Choose a product that guarantees at least 1 billion colony-forming units (CFU). This represents the amount of live bacteria per dose.
• Follow the recommended dosing instructions on the supplement facts label.
• Check the label for the proper storage method—some probiotics need refrigeration, while others can be stored at room temperature.
• Consistency is key. Choose a time of the day that works best for your schedule. Take your probiotics regularly for the best results.

Probiotics are generally considered safe for most adults without existing health conditions. However, some people report mild side effects like gas and bloating, which often go away with time.

In rare cases, probiotics can cause blood infections. People with weak immune systems, such as people doing chemotherapy or who are very sick and hospitalized, are at a higher risk.

Some probiotic supplements may contain bacteria or other contaminants not listed on the label. That’s why it’s important to choose a trusted brand and look for third-party testing seals when buying any supplement product.

If you’re taking any other supplements or prescription medications, it’s best to discuss potential side effects and medication interactions with a healthcare provider.

Probiotics contain beneficial bacteria that can improve gut health. Some research suggests that some probiotics may be more beneficial when taken 30 minutes before a meal.

Until more evidence is available, it’s best to take them at a time that works for you and to follow the manufacturer’s recommendations.

Talk with a healthcare provider for guidance on choosing the best strains and dosage for your needs.