Taking probiotics at night – As we’re all aware, probiotics offer many health benefits when taken properly; however, taking these supplements could hinder their efficacy depending on several factors:
One factor relating to when and how often to take probiotics is when they can be taken. In this blog post, we’ll address this question of taking probiotics at night time.
1. Better Gut Health
Probiotics are living microorganisms that aid gut health, boost immune system functioning, aid digestion and promote weight loss. You can find probiotics in foods like fermented dairy, fresh fruits and vegetables, whole grains and beans; or in supplement form like pills. Studies show probiotics to be particularly helpful when managing Crohn’s disease, IBS or other intestinal conditions as well as constipation, diarrhea or any number of digestive disorders.
When taking probiotics, it’s best to take them on an empty stomach for maximum effectiveness. This ensures they reach your intestines alive and colonize effectively. For optimal results, probiotics should be taken first thing in the morning or just prior to breakfast – however if evening is more suitable that’s fine too.
According to individual eating habits and schedules, taking probiotics at night may prove even more effective than doing it first thing in the morning. Heavier meals eaten around dinner time tend to produce greater levels of stomach acidity that could potentially degrade probiotics before reaching their destination: the small intestine.
Breakfast tends to be lighter and easier for digestion than lunch, making consuming probiotics in the morning on an empty stomach more effective in reaching their destination. They will easily pass through both stomachs to reach the small intestine.
Probiotic-rich foods are just one component that contributes to gut health; other key elements include balanced nutrition, regular exercise and quality sleep. Research shows that sleep can have a dramatic effect on gut bacteria diversity by making it harder for unhealthy bacteria to flourish within our system.
Avoiding poor sleep quality is particularly essential if you suffer from digestive problems, since lack of rest can alter the balance of gut bacteria and cause symptoms such as gas and bloating. Supplementing with probiotics prior to sleep may help relieve these symptoms while supporting healthy intestinal microbiome growth.
2. Better Sleep Taking Probiotics at Night
Taking probiotics at night can play an invaluable role in supporting better sleep quality. Certain strains of probiotics – specifically Lactobacillus and Bifidobacterium – have been found to increase production of sleep-regulating hormones while simultaneously decreasing inflammation in the gut, ultimately improving overall quality and improving quality of restful slumber. For optimal sleeping quality it’s wise to include probiotic-rich foods into your diet plan.
Probiotics can also aid sleep by alleviating stress and anxiety, which are major contributors to poor rest. Probiotics contain microorganisms similar to those found in our gut, so taking supplements containing probiotics has been found to significantly lower stress hormones levels and thus increase quality rest. Studies show this phenomenon.
Researchers conducted a study where they gave participants either Lactobacillus acidophilus Rosell-52 probiotic drink or placebo beverage prior to an exam that they believed would induce stress and anxiety levels and decrease quality of sleep, respectively. Their experts believed the probiotic helped reduce anticipatory stress caused by uncertain events that can increase inflammatory markers while compromising sleep quality.
Taking probiotics at night may also be more effective, as your digestive system doesn’t have as much to deal with during the day in terms of processing food and processing nutrients consumed. Furthermore, your body has less obstructions at night so probiotics can pass more efficiently through its system and work their magic quicker and more effectively.
However, that doesn’t preclude taking probiotics in the morning if that works best for you. Finding an approachable routine that meets your individual needs and requirements is of the utmost importance; therefore, when and how often you take probiotics shouldn’t matter as long as you remain consistent – otherwise their benefits could be limited depending on how efficiently your body processes the bacteria.
3. Better Digestion – Taking probiotics at night
Taken before bedtime or eaten as the last meal of the day, taking probiotics can help improve digestion by providing additional beneficial bacteria to aid with inflammation reduction and improve digestive processes, according to Patricia Raymond MD (gastroenterologist and internal medicine specialist).
When taking probiotic supplements, the right time and dosage will depend on which supplements are prescribed to you by a doctor or registered dietitian. Every probiotic comes with its own instructions regarding dosage; some are designed specifically for specific stomachs or food groups while others come equipped with coatings to protect from stomach acidity or delayed-release capsules that release their contents gradually into your system.
Lactobacillus and Bifidobacterium strains appear to do better on an empty stomach than others; according to research published in Beneficial Microbes. Conversely, Saccharomyces boulardii, commonly used in probiotic supplements, survived equally well with or without food; Lactobacillus species survived best when taken along with meals; however spore-based probiotics did not fare so well on an empty stomach.
No matter when or how often you take probiotics, taking them at the same time each day will maximize their effects and ensure their survival in your digestive system. Your diet has an enormous influence over the composition and health of your gut microbiome; therefore incorporating whole food sources rich in prebiotic fiber as well as fermented food into your routine may further support it.
If you want to give probiotics an extra boost, add them into your morning routine for better regularity and reduced bloating or gas. Don’t get discouraged if your routine needs tweaking; find what works for you!
4. More Energy
Your gut bacteria help your metabolism by breaking down sugars into energy, so probiotics may be useful in maintaining a healthy weight and staying at an ideal size. Studies have also demonstrated how certain probiotics may aid exercisers by helping them recover faster after exercising and helping with recovery after heavy workouts. Furthermore, taking probiotics may also aid sleep quality as many can aid digestion while offering protection from common sources of sleeplessness due to diet or lifestyle choices.
Finding the most beneficial time of day to take probiotics will depend on several factors, including your microbiome, what and when you consume, as well as any specific health goals you have in mind. As a general guideline, however, taking them on an empty stomach is often recommended.
However, taking probiotics first thing in the morning may result in gas or bloating which could disrupt your digestive process, while taking them with dinner could kill off probiotics before reaching their final destination in your small intestine.
Studies have demonstrated the power of probiotics to aid sleep. To get maximum results from probiotics, experts advise taking them before bed. In one study conducted at Uppsala University in Sweden, nine healthy volunteers stayed for four nights at a sleep clinic and took an Optibac probiotic which contained Lactobacillus acidophilus Rosell-52 and Bifidobacterium longum Rosell-175, where participants reported improved quality sleep as well as less days with low mood. The researchers discovered this improved quality sleep resulted in higher quality sleep overall and less days with low mood.
Probiotic users also reported lower anger scores, an indicator of stress. Furthermore, their effects lasted after three weeks of washout – suggesting that probiotics could positively influence mood.
Researchers believe probiotics helped improve sleep by decreasing inflammation and cortisol levels – both known to disrupt restful slumber. Cortisol is an hormone which causes feelings of sadness or depression and can make sleeping soundly seem impossible.
Other than probiotics, other factors that affect sleep and mood include your eating habits, exercise regimen, environment and medication. No matter when or where you take your probiotic, its key to ensure it contains at least 1 billion live cultures to ensure its strains reach the small intestine where they will have maximum impact.