Health Benefits of Probiotics Backed by Science

Probiotics seem to do everything—from improving digestion and helping manage complex gut disorders, to supporting heart health, to improving mood—but how can you know what works? Are probiotic supplements and fermented foods the same? This article breaks down 58 scientific studies so that you can understand what probiotics are (and aren’t!) and the full spectrum of benefits they may offer.    

Disclaimer: This post is for informational purposes only. Please discuss your health concerns with your care provider and consult them before taking any supplements to avoid disease and drug interactions.

Key Benefits of Probiotics Summary

• Support digestion and gut health: Probiotics help balance the bacteria in your gut, easing issues like diarrhea, constipation, and bloating.
• Boost nutrient absorption: Probiotics help your body take in more vitamins and minerals like vitamin D, B12, iron, and calcium.
  
• Strengthen your immune system: Probiotics can help your body fight infections and reduce allergies and inflammation.
  
• Support heart health: Certain probiotics may help keep cholesterol and blood pressure in a healthy range.
  
• Improve mood and brain function: Some probiotics may help with stress, mood, and even thinking skills by supporting the gut-brain connection.
  
• Help with skin, weight, and more: Probiotics may also improve skin conditions, help with weight control, and support oral, lung, and reproductive health.

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What Are Probiotics?

Probiotic Definition 

The word “probiotics” is often used in blogs to mean everything from fermented foods to yogurt to specially formulated probiotic supplements. 

To understand the benefits of probiotics, let’s first break down the terms you may come across.

Probiotic: The International Scientific Association for Probiotics and Prebiotics (ISAPP) defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”1

This means that probiotics are only those supplements and foods that contain specific live microorganisms at specific doses that have been proven to be beneficial to human health. 

As a recent scientific paper published in Nature points out, many supplements and foods that are marketed as probiotics don’t meet these criteria.2

When you consume probiotics, they travel to your colon where they contribute to your gut microbiota health, your digestive tract health, and your immune system. These benefits are well established and supported by ISAPP.2  

Other benefits like supporting reproductive tract health, oral health, respiratory and lung health, skin health, nutritional status and metabolic health, heart health, and the gut–brain axis are also promising based on the scientific literature.3 

Gut Microbiome & Gut Dysbiosis Definitions

Gut microbiome: The gut microbiome, or the gut microbiota is defined as the collection of microbes that reside in the human gut. 

Your gut microbiome is shaped in early life by factors like whether you were born preterm, how you were born (vaginal vs. C-section), whether and for how long you breastfed, and how often you were given antibiotics. Your gut microbiome then remains relatively stable in adulthood and is influenced by your body type, weight, lifestyle, diet, physical activity, and the use of medications.4

Healthy gut microbiome: A healthy gut microbiome is stable, resilient, and has a symbiotic interaction with the host (aka you!).5 It supports nutrient metabolism, maintains the structural integrity of your gut lining, balances your immune system, and protects you against pathogens.6 

Gut dysbiosis: Gut dysbiosis is an imbalance in the composition of your gut microbiota linked to illnesses.7 Gut dysbiosis is not a temporary imbalance but a stable, long-term problem. It’s marked by an increase in harmful bacteria, a loss of beneficial bacteria, a loss of gut bacteria diversity, and sometimes also other conditions and symptoms. 

Summary

Probiotics are live microbes found in certain supplements and foods that offer many health benefits—but only if they contain the right strains and amounts. A balanced gut microbiome helps keep you healthy, while disruptions—known as dysbiosis—are linked to various health problems.

Read Next:

Are Your Gut Microbiome Bacteria Healthy or in Dysbiosis?

Probiotic Supplements vs Fermented Foods

Fermented foods and probiotics are NOT the same. Most fermented foods do not qualify as probiotics. 

Fermented foods are foods or beverages that are produced by controlled microbial growth and the work of enzymes present in food.8

Fermented foods have been a staple in many cultures for millennia. Some examples of fermented foods include yogurt, kefir, sauerkraut, tempeh, miso, and kombucha. Although these foods do offer health benefits, they don’t meet the definition of a probiotic.9  

Some fermented foods like sauerkraut, kefir, and yogurt do contain live microbes. However, these foods may not have adequate amounts of those microbes to qualify as a probiotic! 10

Only certain types of yogurt, kefir, and fermented milk may contain probiotics. This should be listed on their label. So, check the label and read carefully. These products should display each strain’s designation or its trademarked name.10

Other fermented foods, like sourdough bread and tempeh, do not contain live microbes. They’re still beneficial in other ways, but they’re not probiotics!

Summary

Fermented foods can be healthy, but they aren’t the same as probiotics—only some contain enough of the right live microbes, and this should be clearly listed on the label.

The Physical Health Benefits of Probiotics

Gut Health

Probiotics support the health of the gut microbiota, which supports digestion, gut barrier integrity, and overall gut health. Probiotics may also help prevent or delay the onset of certain gastrointestinal tract disorders.3

Evidence suggests that probiotics can help with gut conditions like acute infectious diarrhea, antibiotic-associated diarrhea, Clostridium difficile-associated diarrhea, ulcerative colitis, irritable bowel syndrome (IBS), constipation, and functional gastrointestinal disorders 11, 12

Studies indicate that probiotics may also be helpful for diarrhea from chemotherapy and radiation.13 

A 2017 systematic review and meta-analysis found that probiotics improved SIBO (small intestinal bacterial overgrowth), especially in combination with antibiotics.14 The probiotic Lactobacillus casei showed promise for SIBO in one clinical trial when used alongside an antibiotic.15 

Specific probiotics may help relieve bloating from IBS, but it’s not yet clear if they affect bloating caused by other gut issues.16

On the other hand, there’s mixed evidence on the effects of probiotics on Crohn's disease. More research is needed before we know if probiotics might be helpful for Crohn’s. 

New studies are currently looking into whether probiotics may help prevent colon cancer and improve symptoms in people with Celiac disease. 

Summary

Probiotics support gut health and digestion and may help with certain conditions like diarrhea, IBS, constipation, and SIBO, though their effects vary depending on the specific condition and probiotic strain.

Read Next:

Best Probiotics for Bloating & Gas: What Works?

Nutrient Status

Probiotics help the body absorb nutrients. Micronutrients—like vitamins and minerals—are those nutrients that your body needs not for energy, but for maintaining optimal health. 

According to a recent review, the intake of certain probiotics among healthy people was linked with improved micronutrient status. Participants who took probiotics had higher levels of vitamin B12, calcium, folate, iron, and zinc.17

Lactobacillus reuteri NCIMB 30242 is the only probiotic that has also been proven to increase vitamin D levels in the body.18

Recent studies reveal that vitamin D and probiotics act in synergy, so taking them together can have a more powerful effect than taking either in isolation.19 

Summary

Probiotics can help the body absorb key vitamins and minerals like B12, iron, and calcium, and some—like Lactobacillus reuteri NCIMB 30242—may even boost vitamin D levels, especially when taken with vitamin D.

Read Next:

Probiotics and Vitamin D: The Synergistic Benefits

Heart Health Benefits 

Probiotics are becoming recognized for mitigating certain risk factors linked to heart disease. A recent scientific review points out that probiotics may help balance cholesterol levels, blood pressure, and inflammation—all of which are critical for preventing cardiovascular diseases. 20

Our Lactobacillus reuteri NCIMB 30242 is among the few recognized heart-healthy probiotics. It has been through rigorous clinical trials performed by independent laboratories and researchers, published in 7 peer-reviewed scientific papers. Lactobacillus reuteri NCIMB 30242 supports already normal LDL and total cholesterol levels, a normal anti-inflammatory response, and already normal vitamin D levels. Read more about the science and published research here. 

Summary

Certain probiotics, like Lactobacillus reuteri NCIMB 30242, may support heart health by helping to maintain healthy cholesterol, blood pressure, and inflammation levels.

Read Next:

The Best Probiotic for Heart Health and Cholesterol (LRC)

Immunity & Allergies 

There are many ways in which probiotics can support and hone immune system health. The gut microbiome can communicate with immune cells, helping to ramp up or tone down immune responses throughout the body.21 

For example, if there are pathogenic bacteria in the body, certain probiotics can enhance gut-immune cross-talk and make the immune system more efficient at getting rid of them .22 

If, on the other hand, the immune system falls into an allergic or atopic response, other types of probiotics can help calm the immune system, reducing allergic reactions. 

Likewise, if there’s excessive inflammation in the body, as in allergies or chronic inflammation, probiotics may be able to increase the production of anti-inflammatory and antioxidant chemicals in the body.23 

That’s why probiotics may help with diverse immune-related conditions. A review of the evidence suggests that probiotics show promise for conditions like allergies, atopic dermatitis (eczema), lactose intolerance, other types of food intolerances, and bacterial, viral, and yeast infections.24 

Another way in which probiotics can support the immune system is by improving nutrient absorption and production.

We already mentioned that Lactobacillus reuteri NCIMB 30242 increased vitamin D levels in clinical trials.18 Vitamin D is essential for immune health. By activating the vitamin D receptor (VDR), probiotics like Lactobacillus reuteri NCIMB 30242 not only strengthen the immune system but also help protect the gut from inflammation and bacterial infection. 25 

Summary

Probiotics can strengthen and balance the immune system by helping the gut communicate with immune cells, reducing inflammation, and helping the body fight infections and allergies.

Read Next:

Probiotics for Eczema: Which Ones Actually Work?

Diabetes 

Probiotics may be beneficial for people with type 2 diabetes and insulin resistance.3 However, more research is needed to understand their effectiveness and the best strains and doses in people with these conditions. 

Studies show that people with diabetes have an altered gut microbiome. An unbalanced gut microbiome in people with diabetes may worsen chronic low-grade inflammation and insulin resistance, speeding up disease progression.26 

According to a meta-analysis of 22 randomized controlled trials, probiotics improved markers of diabetes compared to the placebo. Probiotic supplementation improved markers of insulin resistance (HOMA-IR), long-term glucose control (HbA1c levels), and fasting blood glucose. 27

Summary

Probiotics may help improve insulin resistance and blood sugar control in people with type 2 diabetes, but more research is needed to determine the most effective strains and doses.

Weight Management & Muscle Building

Many people are interested in the potential weight loss benefits of probiotics, and for a reason. Although the weight loss benefits can be overhyped, evidence reveals that probiotics show a trend in reducing and preventing body weight gain in people with excess weight or obesity.28

As a scientific review concludes, probiotics may also help reduce belly fat and waist and hip circumference. Scientists think that one way in which probiotics may help encourage weight loss is by balancing the gut microbiome.29 

The potential effects of probiotics on body composition go beyond weight loss, though. Studies show that probiotics may also increase muscle mass and strength.30 This is equally important for older people, those with chronic diseases and low physical activity, people taking certain medications linked to muscle wasting (like statins), and athletes. 

In athletes, probiotics may also improve performance, fatigue, muscle pain, body composition, and cardiorespiratory fitness.31 

Summary

Probiotics may help with weight loss by helping reduce body fat and preventing weight gain. They may also improve muscle mass and strength, benefiting both older adults and athletes.

Respiratory Health

Although less known, the Gut-Lung Axis is the connection between the gut microbiome and the lungs. It can influence respiratory health and resilience. Although scientists used to think that the lungs were sterile, we now know that the lungs also host a collection of microbes known as the lung microbiome. There’s direct cross-talk between the gut and the lung microbiomes .32 

For example, studies suggest that a Candida yeast infection may stimulate Streptococcus growth.33 And vice versa, a Streptococcus respiratory infection can stimulate Candida overgrowth in the gut.34 Streptococcus (Strep) infections can affect the throat, middle ear, sinuses, and lungs. 

Knowing this, scientists are now exploring probiotics that may help with respiratory infections and other lung conditions. 

The genus of Lactobacillus probiotics is being studied in animal and clinical trials for improving the symptoms of respiratory diseases in adults and children. Lactobacillus probiotics may be helpful in respiratory tract infections, asthma, lung cancer, and cystic fibrosis—but more research is needed.35

Summary

The Gut-Lung Axis links the gut microbiome with lung health. Probiotics may help improve symptoms of respiratory infections, asthma, and other lung conditions, though more research is needed.

Mental Health Benefits of Probiotics

The Gut-Brain Axis

The Gut-Brain Axis is often described as the basis of the mind-body connection. This interaction is complex and goes both ways. What affects your gut can also affect your brain, just as your mental state and brain neurotransmitters can affect your gut.36 

We know that certain gut conditions, like IBD, are tightly linked with psychological symptoms. The neurotransmitter serotonin is highly concentrated in the gut, and it’s also the main neurotransmitter that affects mood in the brain.36 

Recent research reveals that changes in the gut microbiome and its metabolites are associated with many neurological and psychiatric disorders, including Parkinson’s disease, Alzheimer’s disease, Autism spectrum disorders, and depression .36 

Anxiety, Depression, and Stress

All probiotics protect the gut microbiome, but some can also boost neurotransmitters that make you feel happy, calm, and focused. New research reveals that several strains show promise for improving mood and reducing symptoms of depression and stress. The data on anxiety are mixed.37, 38

Overall, probiotics show promise for reducing stress in healthy people and for improving mood in healthy people and in patients with mood disorders. Probiotics seem to have little or no effect on anxiety symptoms alone, however. 

Although the existing studies are promising, larger trials are needed to determine the benefits of probiotics in people with specific mental health disorders.

Learn more in this post that breaks down the research on probiotics for mood, depression, anxiety, and stress. 

Cognition

Gut dysbiosis can disrupt gut-brain communication pathways, possibly leading to neurological and cognitive problems. Probiotics may help improve cognition by restoring a healthy gut microbiome, improving cellular signalling, and increasing brain chemicals that improve blood circulation and nourishment (blood-brain-derived neurotrophic factors) .39

According to one review of clinical trials, probiotic supplementation may improve cognitive function in people with cognitive impairment or Alzheimer's disease. 40 However, probiotics don’t seem to improve cognition in people without cognitive impairment.

Another area of research is looking at whether probiotics may be helpful for people with ADHD and autism, but more studies are needed. 

Summary

The Gut-Brain Axis connects the gut and brain, meaning what happens in your gut can affect your mood, stress, and mental health. Probiotics may help improve mood, reduce stress, and support cognitive function, but more research is needed.

Health Benefits of Probiotics in Women

Pregnancy & Breastfeeding 

In pregnancy, a balanced gut microbiome and vaginal microbiome may help support overall health, metabolism, and nutrient status. 

According to the research, prenatal and postnatal supplementation with Lactobacilli probiotics alone or Lactobacilli with Bifidobacterium spp. seems to help protect women from certain pregnancy complications like insulin resistance and gestational diabetes. Probiotics in pregnancy may also reduce anxiety and support a healthy vaginal microbiome. 41

Supplementing with probiotics postpartum in women who breastfeed may also offer benefits to their breastfed babies. Probiotics travel into breastmilk and may help decrease eczema in breastfed infants and prevent allergic reactions.41 

If you’re pregnant or breastfeeding, be sure to consult a healthcare provider before taking antibiotics. They will help recommend a probiotic product that is safe during pregnancy and while breastfeeding. 

UTIs

Recurring UTIs can be a huge issue for women. Many women go through courses of antibiotic treatment, but the UTI keeps coming back. This makes the UTI harder to treat and leaves the gut microbiome impoverished. Probiotics show some promise for preventing recurring UTIs in women. 

In one clinical trial including 174 women, supplementation with either vaginal probiotics or a combination of vaginal with oral probiotics was effective in preventing recurrent UTIs.42

One review analyzed  9 studies involving 772 women and found that probiotics reduced the risk of UTIs in two studies. The remaining studies showed inconclusive results, so more research is needed.43 

Vaginal Microbiome Health

Vaginal microbiome imbalances can lead to a vaginal yeast infection, bacterial vaginosis, reproductive health troubles, and other health issues.44

About half of all women who have bacterial vaginosis are symptom-free, but they may experience fertility issues. According to some research, probiotic supplementation may help rebalance the vaginal micobiome and improve fertility. However, clinical studies have yet to be conducted.45 

Some studies also suggest a link between an abnormal vaginal microbiome and trouble falling pregnant. In addition to the vaginal microbiome, the microbiome of the uterus may also affect pregnancy rates. Lactobacillus probiotics are being researched for their potential fertility-enhancing effects.45 

Probiotics are also sometimes recommended to women with a vaginal yeast infection, often along with antifungal medication. 

A large review of the published clinical trials found that probiotics may indeed help, especially in combination with antifungal medication. Adding probiotics to antifungal treatment for a vaginal yeast infection helps prevent the infection from coming back and better improves symptoms. When used to prevent a yeast infection, probiotics help improve vaginal health and reduce symptoms, while being safe and well tolerated.46

Sexual Function

Interestingly, studies found that probiotics improve sexual function, especially in women undergoing antidepressant therapy.48

Skin Health

Your gut microbiome can also affect the health and appearance of your skin! Your gut and skin are linked through (you guessed it!) the gut-skin axis. Imbalances in your gut bacteria can be reflected in your skin as acne, rosacea, eczema, and premature aging. Gut microbiome imbalances can also cause a buildup of inflammation in the body and weaken your immune defense, all of which can affect your skin.49 

On the flip side, a healthy gut microbiome may help improve acne, dry skin, eczema, redness, wrinkles, psoriasis, and possibly even reduce the risk of skin cancer linked to UV damage. 50, 51

Aside from oral probiotics, probiotics are also found in skin care products. Although some of these products may be tested in clinical trials, and they may indeed be effective, it’s hard to know which products contain probiotics in high enough amounts to have a beneficial effect. Skin care products don’t pass through the same tests as oral dietary supplements do, and probiotic skin care is a new area that’s not yet well-regulated. 

Summary

Certain probiotics may support a healthy pregnancy, reduce certain pregnancy complications, improve vaginal health, and even benefit postpartum women and their babies. They might also help prevent recurring UTIs, improve fertility, support sexual function, and promote skin health, but more clinical trials are needed.

Health Benefits of Probiotics for Men

Men can benefit from probiotics for their immune, digestive, mental health, cardiovascular, and weight loss benefits. Probiotics may also help with muscle building and improve sperm quality.30 

Studies show that probiotics may increase markers of sperm health, including sperm motility, viability, and morphology.48

Although there was interest in using probiotics to boost testosterone levels in men, studies so far have failed to show any effect.52 

One study looked at the effects of probiotic supplementation on testosterone levels in healthy men aged between 55 and 65. Supplementation with a strain of L. Reuteri (Limosilactobacillus reuteri ATCC PTA 6475) over 12 weeks didn’t change testosterone levels but lowered triglycerides.52  

Summary

Probiotics can boost men's immune, digestive, and cardiovascular health, aid in muscle building, and improve sperm quality, but they likely don’t affect testosterone levels.

Oral Health Benefits of Probiotics

New research suggests that probiotics may help boost your oral health and possibly even protect against dental cavities.3 

The oral microbiome hosts specific microbes that can either support your dental health, when in balance, or lead to various dental issues, if bad bacteria become dominant. Research is focusing on how probiotics can help override these harmful bacteria in the mouth that cause cavities and gum disease. 

L. reuteri probiotics are being used in people with gum disease to reduce bleeding and inflammation and encourage gum healing. Other strains may offer benefits to people with healthy gums by enhancing the oral microbiome’s resistance against caries. 53, 54

Despite these promising findings, more research is needed to understand how and which probiotics can help improve oral health. 

Summary

Probiotics may help improve oral health by balancing the mouth’s microbiome, potentially protecting against cavities and gum disease, though more research is needed.

Benefits of Probiotics for Babies

Probiotics may have many benefits for babies—from helping form the initial infant gut microbiome, to reducing colic and diarrhea, to reducing the risk of eczema, to potentially helping prevent a serious condition known as necrotizing enterocolitis in preterm infants.55, 56  

However, there’s not a lot of research in babies, and more studies are needed before probiotics can be recommended for some of these conditions. 

An important source of probiotics for babies who can breastfeed is breast milk. Human breast milk naturally contains probiotics and other beneficial compounds, which help strengthen and develop the baby’s gastrointestinal and immune system.57

In babies who are not breastfeeding, probiotics can be recommended either as a supplement or as part of infant formula. This is especially important for preterm infants, who have a less developed gastrointestinal tract and need extra care. 

According to one large Canadian study of 3093 preterm infants, the infants who received probiotics had lower rates of necrotizing enterocolitis and mortality. Necrotizing enterocolitis is a life-threatening gastrointestinal illness that mostly affects premature babies.58

In 2025, the FDA granted Orphan Drug and Rare Pediatric Disease Designation to an investigative drug by Infinant Health for the prevention of necrotizing enterocolitis in preterm infants. The drug, called INF108, contains a strain of Bifidobacterium longum subspecies infantis and will be investigated in clinical trials soon. 

Summary

Probiotics may benefit babies by supporting gut health, reducing colic, and potentially preventing serious conditions like necrotizing enterocolitis in preterm infants. Ongoing research will need to confirm these benefits.

Takeaway

Probiotics are live microorganisms that can benefit your health when taken in the right amounts, but not all “probiotic” products actually meet this standard. 

Probiotics support your gut microbiome—the collection of microbes in your digestive system—which helps with digestion, immune function, nutrient absorption, and even brain and skin health. 

Unlike fermented foods, only specific products with tested strains and doses are true probiotics.

Research shows that probiotics may help with issues like constipation, bloating, allergies, UTIs, and even mood or memory in certain people. They’re also being studied for benefits in heart health, weight loss, muscle strength, and conditions like diabetes. 

However, many of the effects of probiotics are not fully proven yet and require additional studies.

Remember to consult a healthcare provider before taking probiotics, especially if you take prescription medication, have a chronic illness, or are pregnant or breastfeeding. 

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