What are the benefits of probiotics? 4 ways to choose the probiotics that suit you best!
What are the benefits of probiotics? 4 ways to choose the probiotics that suit you best!
Blog Article
What are the benefits of probiotics? 4 ways to choose the probiotics that suit you best!
#What are probiotics?
According to the definition of the World Health Organization (WHO), probiotics refer to active microorganisms that are beneficial to human health when consumed in sufficient quantities. Simply put, probiotics are bacteria that are helpful to health, such as lactic acid bacteria and yeast. These probiotics improve health by adjusting the body's microbiome, maintaining digestive tract function and regulating physical fitness.
In addition, prebiotics (also known as prebiotics or probiotics) are food for probiotics. Adequate probiotics <a href=https://lifenutrients.tw/probiotics>probiotics</a> can help probiotics colonize and grow in the intestines, thereby exerting their effects. Common prebiotics include oligosaccharides, fructooligosaccharides and dietary fiber, which can be obtained from daily food.
#What are the differences between probiotics, lactic acid bacteria, yeast and enzymes?
Any bacteria that is beneficial to the human body can be called probiotics, including lactobacilli, bifidobacteria and yeast. Enzymes are a type of protein whose main function is to help catalyze physiological absorption and metabolism. They are not part of the bacterial species.
- **Probiotics**: Bacteria that are beneficial to the human body are called probiotics.
- **Lactic acid bacteria**: Bacteria that can produce lactic acid through glucose or lactic acid fermentation.
- **Yeast**: A single-celled fungus commonly used in fermentation and winemaking.
- **Enzyme<a href=https://healthynature.tw/%E7%9B%8A%E7%94%9F%E8%8F%8C%E7%9A%84%E5%85%A8%E6%96%B9%E4%BD%8D%E7%9B%8A%E8%99%95>Recommended probiotics</a>**: It is essentially protein and does not belong to any species of bacteria.
#How to choose probiotics?
The most important thing in choosing probiotics is to confirm whether the strain has been verified and has specific effects (such as improving constipation, regulating physical condition, etc.). Many people do not see significant results from taking probiotics. This may be because the strains used have not been experimentally confirmed, so it is difficult to see any effect. When choosing products, consumers should select strains that have been experimentally verified and proven to be effective.
Introduction to the 5 major probiotic benefits
Different strains have different effects, so you need to choose according to your own needs. The following is an introduction to probiotics that are effective and have been verified by multiple experiments for different needs:
1. **Help smooth bowel movements**
The most widely known effect of probiotics is to help defecation. It has been confirmed by many literatures that the most recommended <a href=https://medvoyage.tw/%E8%94%93%E8%B6%8A%E8%8E%93%E6%8E%A8%E8%96%A6>when to take probiotics</a> strain is HN019, because it is faster and more effective in helping defecation.
2<a href=https://healthynature.tw/%E7%9B%8A%E7%94%9F%E8%8F%8C%E7%9A%84%E5%85%A8%E6%96%B9%E4%BD%8D%E7%9B%8A%E8%99%95>Probiotics</a>. **Help maintain digestive tract function**
For those who wish to maintain a healthy digestive tract, the recommended strains are NCFM and Lactospore, as they have been proven by multiple studies and have US patents.
3. **Help adjust physical condition and enhance protection**
Many parents give their children probiotics supplements to adjust their physical constitution. The recommended strains include A5, A6 and BRAP-01, which have been verified by medical center experiments and have sufficient evidence.
4. **Female private care**
Probiotics can help women improve private <a href=https://healthport.tw>when to take probiotics</a> problems. The most recommended strains are RC-14 and GR-01, which have the most scientific experimental verification in women's care.
<a href=https://medvoyage.tw/%E8%94%93%E8%B6%8A%E8%8E%93%E6%8E%A8%E8%96%A6>Probiotics Benefits</a> 5. **Changes the Bacterial Ecology**
Supplementing with probiotics can help maintain overall health. There is no limit to the choice of strains, as long as they are beneficial, the effect can be achieved.
Side effects of probiotics and groups that are not suitable for them
Probiotics have been used in food processing for many years and are generally considered safe, but in rare cases or in excessive doses they may cause abdominal pain, bloating, or allergies. Some studies (2006) have suggested that probiotics have potential risks, including the potential for sepsis, mycosis, and gastrointestinal ischemia. Therefore, the following groups should consult a physician before consuming Cranberry Probiotics:
- Immunocompromised
- Patients with malignant tumors
- Premature babies
- Patients with other serious diseases
When to take probiotics?
Probiotics should be taken on an empty stomach to increase the chances of survival. The best time is:
- Before going to bed or just after waking up: At this time, gastric acid secretion is the least, which is most suitable for the colonization of probiotics.
- 30 minutes before or 2 hours after a meal: to achieve an empty stomach. <a href=https://lifenutrients.tw/cranberry_recommendation>Probiotics recommendation</a>
- When taking antibiotics: take 2 to 4 hours to prevent the antibiotics from killing the probiotics.
Avoid taking it with hot water over 40 degrees, coffee or tea, as these environments will affect the survival and absorption of probiotics.
What should not be taken with probiotics?
Probiotics can tolerate temperatures between 2 and 40 degrees Celsius, and may die if temperatures exceed this range. Antibiotics will kill probiotics in the body and should be used at intervals. A few strains of bacteria, such as Saccharomyces boulardii, can be taken with antibiotics, but it is recommended to consult a physician during the course of antibiotics.
How long does it take for probiotics to be effective?
Different probiotics and strains have different effective times. Research on the efficacy of probiotics found that the effects can be felt in 2 to 4 weeks at the earliest, and 2 to 3 months at the slowest. Eating habits and lifestyle patterns will also affect the stability of the bacterial flora, and continuous bacterial supplementation is required.
#Explanation of continuous consumption time
- **Week 1**: The flora is just beginning to change and a few people may experience mild intestinal discomfort.
- **Week 2~4**: Some strong strains begin to show effects.
- **2nd to 3rd month**: Most of the bacterial strains verified by human experiments begin to appear.
- *<a href=https://healthpulse.tw/cranberry_recommendation>When to take probiotics</a>*After the 3rd month**: The bacterial flora tends to stabilize.
How to choose the right probiotics?
When choosing probiotics, you need to determine whether the efficacy of the strain meets your needs and pay attention to the following points:
1. **The efficacy of the product strain must be tested on humans**
Confirm the strain name such as H<a href=https://healthport.tw>Probiotic Recommendation</a>N019, NCFM, LP33, RC14, etc.
2. **The effective bacterial count must meet the standard**
Although some products claim to contain hundreds of billions of probiotics, the actual effect must be based on human trials.
3. **Choose products with embedding technology or acid and alkali resistance**
Probiotics are easy to die in the gastric acid environment. Choosing products with encapsulation technology or acid and alkali resistance can increase the survival rate.
4. **The product has been inspected by a third party and the results are made public**
Only by choosing probiotic products that have been tested for heavy metals, plasticizers, etc. and have public test reports can you consume them with peace of mind.
Only by choosing the right probiotics can you effectively improve health problems and ensure the diversity and health of your body. What is GABA? What are the side effects of GABA? Does GABA help with insomnia?
What is GABA?
GABA (γ-aminobutyric acid) is a non-protein amino acid that can be synthesized by the human body and belongs to the neurotransmitter family. It can directly act on GABA receptors to achieve the effects of "relaxation, calmness, and sleep aid". GABA plays an important role in transmitting information and regulating physiological functions in the human body.
GABA can be obtained from natural foods or produced by the body. However, the amount of GABA produced in our bodies is limited by factors such as age, health status, and dietary nutrition.
The Difference Between GABA and Melatonin
Melatonin and GABA work in similar ways and both help regulate circadian rhythms. Melatonin is secreted by the pineal gland in the brain and is involved in the regulation of the biological clock. Its concentration increases at night and decreases during the day as it changes over a 24-hour cycle. High concentrations of melatonin can cause drowsiness, but may also bring side effects such as headaches, depression, and nausea.
In contrast, there are currently no studies showing that GABA has any side effects on the human body. According to the U.S. Food and Drug Administration (FDA), GABA is safe for addition to food. Therefore, GABA is suitable for people who need relaxation and sleep assistance.
In summary, GABA and melatonin are both ingredients that can be synthesized by the human body, and both are helpful in regulating sleep, but if additional supplementation is considered, GABA is more recommended.
What are the benefits of GABA? Can I get GABA from food?
Seven GABA Benefits: Who Should Use It?
Taking GABA can effectively help "calm the body and mind, assist in falling asleep, maintain calmness, regulate thoughts, promote physiological functions, and enhance metabolism."
People who are suitable for taking GABA include:
<a href=https://healthpulse.tw/gaba>GABA</a>- People with poor sleep quality
- People who have trouble falling asleep
- Facing high-pressure academic or work environments
- People who often feel anxious
- Mature women and men
GABA effects: calm the body and mind, help fall asleep
Recommended dose: 100-300 mg per day
Directions: Take 2 hours before bedtime
Four types of natural foods rich in GABA:
GABA is mainly converted from glutamate. In the process of GABA synthesis in the human body, the combination of glutamic acid and vitamin B6 from beans, fish eggs and meat can promote the synthesis and utilization of GABA:
Additionally, foods rich in GABA include:
- Vegetables and fruits: broccoli, spinach, mushrooms, kale, peas, green beans, green peppers, tomatoes
- Whole grains: brown rice, sweet potatoes, barley, quinoa, pumpkin, potatoes
- Fermented foods: kimchi, miso, tempeh, natto, red yeast rice
- Others: tea, dark chocolate, honey
Four principles for selecting GABA:
1. Choose a product with sufficient GABA content according to your needs:
It is recommended to take 100 mg within half an hour to an hour before bedtime. Depending on whether GABA is natural or biosynthetic and your individual constitution, the dose can be adjusted to 300 mg per day for sustained use.Continue 1-4 weeks.
2. <a href=https://healthpulse.tw/gaba>GABA</a>Choose raw materials with patent certification:
Choose GABA raw materials with research evidence, whose efficacy and extraction methods have been strictly tested and certified, so it is safer to consume.
3. Add effective compound ingredients:
Common effective compound ingredients include:
- Sesamin: helps with sleep and regulates physiological functions
- Tryptophan: a precursor of serotonin and melatonin, it can effectively regulate circadian rhythm and sleep when combined with GABA
- Seaweed calcium: contains GABA, which helps to relax and maintain normal muscle contraction
- Chamomile: helps to soothe mood and help you fall asleep
- Vitamin B6: helps the body synthesize GABA and maintain the health of the nervous system. It is recommended to supplement 10-20 mg per day
4. Have a complete safety inspection report:
Confirm whether the product discloses or provides original factory certification and third-party inspection reports to ensure the safety of GABA during use.