David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

Finding the Right Probiotic

12 Jul 2015 · 2 min

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1:36

In this monologue, the speaker addresses the overwhelming variety of probiotic products available at health food stores and offers practical guidance for selecting effective supplements. He emphasizes the importance of specific bacterial strains—particularly Lactobacillus plantarum and key members of the Bifidobacterium group—as essential components of a beneficial probiotic. He recommends choosing products that provide at least 10–50 billion colony‑forming units (CFUs) per capsule and advises taking the probiotic on an empty stomach, before gastric acidity is activated by food. Additionally, he warns against consuming probiotics with chlorine‑containing liquids, such as municipal tap water, because chlorine can kill the beneficial bacteria. The overall message is to focus on proven strains, adequate potency, proper timing, and safe delivery mediums when selecting a probiotic supplement.

Chapters

When you go to the health food store these days, the number of different probiotic preparations is overwhelming. There are different strains. There are different numbers of billions of colony-forming units or CFUs. And I think that, you know, what we talked about in Brain Maker is that there are some key players. For example, Lactobacillus plantarum is a species, and we list 5 total species that I think are really the key players. key players. What you want to add to that list, I think, is up to you, and the science is certainly changing with time. But what we do know is that certain lactobacilli, certain of the Bifidobacter group, are really fundamentally important to look for when you're buying a probiotic. And I'd say you really want to start choosing probiotic supplements that have a number of organisms, at least 10, 20, 30, 40, 50 billion units per capsule. And I'd say it's probably the best idea to take your probiotic on an empty stomach when your stomach acidity hasn't been turned on by having food in it. And also really be careful that you're consuming your probiotics with a liquid that doesn't, for example, contain chlorine. Chlorine is in municipal water. It's put there to keep bacteria from growing, and that would not be something that you'd want to have in contact with your probiotic.