Are there any negative side effects of taking live cultures?
What happens to your body when you start taking live cultures?
Are there any negative side effects of taking live cultures?
As previously explained, side effects are not typically experienced when taking live cultures, but it is always a good idea to take note of how your body responds to any new supplements, foods or medications.
The most commonly reported initial side effects include bloating, increased flatulence or bowel pattern alterations. It is worth noting that taking a very large amount of the friendly yeast Saccharomyces boulardii may slow down stool transit time in those prone to regularity issues.
What happens to your body when you start taking live cultures?
Our gut microbiome is as unique as our fingerprints, there are no two exactly the same1. This can influence the response you may have to your live cultures supplement. Most people won’t notice any effects; however, a few people may notice some digestive changes to start with. These digestive changes occur as our gut microbiome adjusts to the introduction of new friendly bacteria. Live cultures encourage a more hospitable environment for other friendly bacteria to grow.
Some people ask whether it's harmful to take live cultures every day. For reassurance and more information please read: Should I Take Probiotics Every Day
Learn more by reading How do probiotics work? on the Probiotics Learning Lab site.
How long do live cultures side effects last?
If you tend to be sensitive to new foods and supplements, or experience any initial effects, then it’s best to phase your new supplement in gradually. Just take half a capsule or sachet every other day to start with, and then gradually increase. It’s fine to open the capsules and just take half the contents.
Customers often ask us, what can I do if I experience any live culture side effects? If you need to, stop the supplement for a few days and then reintroduce in small amounts. This can help reduce the risk of disrupting the gut bacteria populations too much, and large numbers of bad bacteria dying off all at once as the good bacteria are introduced. Remember some initial digestive changes can be an indication that the good bacteria are finding their place in the gut microbiome.
What is die-off?
You may have heard the term ‘die-off’; this is thought to happen when there’s a lot of bad bacteria in the gut (dysbiosis) and they die off due to the use of certain medicines or supplements which might displace them, including live cultures,. It’s believed that this phenomenon can result in a whole variety of different effects; however, if you experience any unusual symptoms whilst taking live cultures, don’t assume that these effects are related to the supplement. It is best to discuss any new symptoms with your doctor.
To learn more about dysbiosis and gut health, read the article Gut health – all you need to know on the Learning Lab.
Health professionals can read more about this subject in-depth over in the Professionals area.
Side effects from prebiotics
Some people find that prebiotics (the food source for friendly bacteria) can cause minor discomfort, bloating or wind during the first few days of taking them. However, flatulence can simply be a sign that the body's good bacteria is being stimulated and these symptoms should disappear and improve with time2. As such, the benefits of taking prebiotics generally outweigh the minor discomfort you may experience initially. In the rare case that symptoms do not decrease after a few days, consider reducing your dose of prebiotics before gradually building it up again.
A recent clinical trial3 found that initial symptoms such as bloating and gas should eventually resolve, and that taking prebiotics should, in time, actually decrease flatulence symptoms. The results showed that after two weeks, there was actually a decrease in gas production by resident gut bacteria, because they appeared to adapt and produce less gas4, and more of the gas that was produced was metabolised and absorbed. This resulted in less bloating and flatulence less gas is produced and suggested that regular consumption of prebiotics could help regulate intestinal gas metabolism. Our bodies may just need to give our gut flora a little time to adapt.
Visit the Learning Lab to find out more about prebiotics.
Can live cultures make your gut worse?
As with different foods, some bacterial strains suit some people better than others. Again, no significant live cultures side effects should be noted but you may just find that you get on better with some strains more than others. It is important to remember that even if you have side effects of live cultures that they are safe for human consumption because they already live in our gut and any effects should not be harmful. Finding the right type of friendly bacteria for the right person is usually straight forward but for some, it can involve trying a couple of different live cultures until they find the right fit. If you are unsure then our Nutrition Team are here to advise you – contact them on advice@optibacprobiotics.co.uk
Note: Live cultures are not recommended for those with serious medical conditions e.g. those who are severely immunosuppressed, have pancreatitis, are in the ICU, have melaena, have a central venous catheter, infants with short bowel syndrome, or to patients with open wounds following major surgery; unless under a doctor's care. Furthermore, pregnant or breastfeeding women should consult their doctor before taking Saccharomyces Boulardii supplements. To read more about the contraindications, you may wish to read 'When should I not take probiotics?'
Author: Beverly Richards, DipION Nutritional Therapist
