From the air we breathe to the nutrients we absorb from the food we eat; we have bacteria to thank for keeping us alive on this planet. Bacteria is relentless, it survives in air, water, soil, ice, and extreme heat. This strength found in many bacteria can be given to you in the form of probiotic supplements.
Today’s trend seems to be to spread bad news, bad reviews, or bad experiences. This article aims to steer away from the bad (bacteria) and focus on the good (bacteria). Let’s talk about bacterial superheroes, aka probiotic supplements.
What Are Probiotics?
Probiotics are ‘good’ bacteria that line the digestive tract and support the body’s ability to absorb nutrients and fight infection. The human body is said to contain ten times the number of gut bacteria molecules as it does cells for the rest of the body, this is why the gut is so important to our health. The skin and digestive system alone host about 2,000 different types of bacteria. The benefits of probiotics have been proven to be effective in reducing inflammation, supporting immune function, promoting healthy digestion, and also in maintaining beautiful skin.
A mind-blowing moment coming up…Did you know that 70–80 percent of your entire immune system is located in your digestive tract?
More than a century ago, the Russian Nobel Prize winner Elie Metchnikoff theorized that “health could be enhanced and senility delayed by manipulating the intestinal microbiome with host-friendly bacteria found in yogurt.” Today, because of refrigeration and updated farming practices like soaking foods with chlorine, a lot of our food contains little to no probiotic supplements in the name of cleanliness. Nowadays, many foods contain dangerous antibiotics that kill off the good bacteria in our bodies.
Serotonin in the Gut
Mind-blowing moment part two coming up…Although serotonin is well known as a brain neurotransmitter, did you know that it is estimated that 90 percent of the body’s serotonin is made in the digestive tract?
Serotonin is a chemical produced by nerve cells that sends signals between those nerve cells. Serotonin is made from an essential amino acid called tryptophan. This amino acid enters your body through diet and is mostly found in foods like nuts, cheese, and red meats.
When serotonin levels are low, we can become depressed. Most depression drugs target the serotonin system by trying to artificially boost serotonin levels or sensitivity to those levels. MAOIs prevent the breakdown of serotonin in the body in general, in turn artificially raising levels. Zoloft and other SSRIs (selective serotonin reuptake inhibitors) target the serotonin system by blocking those pumps that bring the serotonin back in after a signal, causing signals to seem stronger and last longer.
As previously mentioned, 80 to 90 percent of the human body’s total serotonin is found in specialized cells in your gut, not in your brain. Factually speaking, serotonin was tied to food long before it became an important mood hormone. In many species, including us, serotonin is key in the functioning of gut muscles, causing contraction of our intestines.
How to increase serotonin in the gut
Since serotonin has so many varied and important roles in the body, serotonin levels are key to health mentally and physically. Luckily, it shouldn’t be too hard to increase serotonin in the gut because serotonin can be found in a variety of foods. The highest concentrations can be found in:
- walnuts
- plantains
- pineapples
- bananas
- kiwis
- plums
- Tomatoes
These foods can boost serotonin levels in the gut, but supplementing a good probiotic – like Garden of Life Dr. Formulated Probiotics Mood+ will boost your gut health with beneficial bacteria and will not only improve digestion, but it can benefit your mood!
Are Garden of Life Probiotics vegan?
If you look at it by the simplest definition, Garden of Life probiotic supplements are not vegan and not dairy-free. Lactobacillus is grown in dairy. Whether that’s milk or some other form isn’t always clear, but you can count on it being fermented in some sort of dairy. Having said that, even though it is initially grown in dairy, the excess dairy is removed during processing.
If a company specifies that its probiotic supplements are vegan, it’s not necessarily false advertising. It could be just that they may be using a different definition than yours. Dietary vegans are fine with it. Ethically vegan may not be, due to the source it comes from. So, in essence, Garden of Life respects both definitions, by only claiming it to be vegetarian.
What should I look for in probiotic supplements?
1 – Probiotics are measured in CFUs (Colony Forming Units)
When looking for probiotic supplements, this number should be prominently displayed on the front of the box or bottle you are looking at. You should be looking for a probiotic that has a range between 3-50 billion CFUs. The lower end of the range, 3 billion CFUs, is what would be called a daily maintenance product.
This would be better suited for a person with an otherwise healthy or normal digestive system that needs to replenish the probiotics lost due to day-to-day living. Higher potencies are recommended for various reasons, including:
- Age – As we age our bodies tend to lose probiotics at a faster rate, especially Bifidobacterium, commonly found in the large intestine. A lower amount of Bifidobacterium can lead to digestive issues. A higher potency probiotic with a high concentration in Bifidobacterium like B. Lactis, B. Bifidum, and B. Longum are recommended.
- Travel and Stress – With over 80% of our immune cells being in the gut, it is a great benefit to supplement during times that are more likely to compromise our immunity.
- Diet – At times it may be tough to eat as healthily as you hope. Processed foods, artificial flavours, and other common items in today’s diet can play a large role in depleting the body’s natural flora. Compromised Digestive or Immune System – If your digestion or immune system is compromised, it is best to increase your probiotic intake to balance your flora back to normal.
2 – Variety of strains
For the average adult, you should look for a good mix of Lactobacilli and Bifidobacterium. This will ensure you are supporting both your large and small intestines. They are sometimes abbreviated on the label starting with L. and B.
3 – Shelf Stability
It is important to get what you pay for (waste not, want not). A way to do this is by paying close attention to labelling. The probiotic supplements you choose should have a clear statement on their packaging that says “Potency guaranteed until time of expiration.” In addition to having its potency guaranteed, a good quality probiotic supplement should also be shelf-stable, meaning you do not need to refrigerate it to keep its potency. Look for “Refrigeration Not Required” or “Shelf Stable” on the label.
4 – Clean label
Say NO to GMOs!!! You should look for a product that is free of chemicals and other unnatural ingredients that could potentially upset your GI tract. The probiotic you choose should have a listing of all potential irritants it is free of to give you a quality supplement.
So what now?
It can be tough to wrap your head around everything that is suggested to keep your health in check, simple daily changes to your diet and adding good supplements can make all the difference but as with any change to your diet or addition of a new supplement, it is recommended to always check with your healthcare provider before you start.
Frequently Asked Questions (FAQS)
- Q: What are the benefits of probiotics?
- A: Probiotics provide numerous benefits, including reducing inflammation, supporting immune function, promoting healthy digestion, and maintaining beautiful skin.
- Q: Are there vegan options for Garden of Life Probiotics?
- A: Garden of Life probiotic supplements are not vegan, but they claim to be vegetarian, respecting both dietary and ethical definitions.
- Q: How can I increase serotonin in the gut naturally?
- A: Foods like walnuts, plantains, pineapples, bananas, kiwis, plums, and tomatoes can boost serotonin levels. Additionally, supplementing with a probiotic like Garden of Life Dr. Formulated Probiotics Mood+ can enhance gut health.
- Q: What factors should I consider when choosing a probiotic supplement?
- A: Look for CFUs (Colony Forming Units), a variety of strains, shelf stability, and a clean label free of GMOs and potential irritants.
- Q: Why is the gut crucial for overall health?
- A: The gut houses a significant portion of the immune system, making it crucial for overall health. Probiotics play a key role in maintaining a balanced gut flora.
Other Resources
For those who are curious, want to expand their knowledge, or just like keeping informed, here are some links to sites that you might like. These online resources come from institutions that hold a sterling reputation for their expertise and stringent standards for relevant information.
Harvard Health Publishing
https://www.health.harvard.edu/
Why: Harvard Health Publishing is known for its reliable health information. As a prestigious institution, it provides authoritative content on various health topics, ensuring accuracy and trustworthiness.
Mayo Clinic
Why: Mayo Clinic is a nonprofit American academic medical center that is widely respected for its medical expertise and commitment to providing trustworthy health information. Their content is known for being evidence-based and reliable.
Canadian Digestive Health Foundation
Why: The Canadian Digestive Health Foundation focuses on digestive health, including topics related to probiotics and supplements. As a Canadian organization, it provides region-specific information and follows rigorous standards.
Government of Canada - Health Canada
https://www.canada.ca/en/health-canada.html
Why: Health Canada is the country's federal health department, ensuring that information related to health, including supplements, meets high regulatory standards. It is a trustworthy source for Canadians seeking health-related content.
University of Toronto - Faculty of Medicine
Why: The University of Toronto's Faculty of Medicine is a reputable academic institution. Their website provides reliable information on health topics, and being a Canadian source, it offers region-specific insights and research.
