The great Dr. Bens (https://www.drcharlesbens.com/), who changed my life 20 years ago with his lecture on nutrition, says it best when he compares the RDA to the ODA (https://www.corporatewellnessmagazine.com/article/eating-good-diet-good-enough) .
Basically he says you can reach your RDA (Recommended Daily Allowance) through a good diet, but the only way to get to your ODA (Optimum Daily Allowance) is by complementing a good diet with supplements. By doing this you will:
1) Strengthen your body to defend against many potential diseases, including heart disease and cancer
2) Feel better every day and stop getting sick
3) Increase your longevity on this beautiful planet
Personally, I got tired of the colds every few months and for that reason (and a few others) I changed paths after I heard Dr. Ben’s lecture. Since then, 20 years ago: Not one cold. Nothing! My numbers at my annual physicals are perfect. I turned the big 50 this year, and still have yet to have to take any medications whatsoever.
So with that being said: Here we go! I hope this helps you and will change your life as well. Disclosure first: I am NOT a doctor! Consult with any medical professionals you want/need to and confirm you will be doing the right thing for you! I am just going to give you some information about what I do. My wife and kids also take supplements but not exactly the same mix.
The best place to buy your supplements is Life Extensions. I would recommend subscribing: It’s $49.95/year and you get an excellent nutrition book and the monthly magazine. You also get cash back on all purchases. Life Extensions has taken the time to research the best vitamins and only sells the highest quality. So you know you are truly getting the “good stuff”! Quality is hugely important when it comes to vitamins. Here is the link: https://www.lifeextension.com/
Since not everything I take is available on life extensions you will have to go to some other sites. I have listed below what I take, the benefits, and links to where you can get buy it and get more information. Now I know it seems like a lot (it does take time and money)! But make it easy and do it this way: Once/week while you are watching TV or listening to a podcast, or just talking on the phone, make your vitamin bags. You will want to take your vitamins about 6 days week (take one day/week off). Filling up three baggies for each day (breakfast, lunch and dinner) times 6 days gets you to 18 baggies. It will take you about 20 minutes. That’s it! You will be done for the week. Then it’s just a matter of remembering to grab your baggies for the day and go! Here is a link where you can get the baggies: It’s about $10 for 200 of them. You can re-use them too so they’ll last a long time!
VITAMIN LIST:
1) The Multi Vitamin: I take 14 / Day:
a. 4 Breakfast
b. 6 Lunch
c. 4 Dinner
Studies show that people who eat the most fruits and vegetables enjoy healthier and longer lives, but getting the recommended five servings a day is difficult for even the healthiest diets. That's why we created Life Extension Mix™, a daily supplement that provides all the vitamins and minerals needed to form the cornerstone of a comprehensive health maintenance program.
Benefits at a Glance:
Provides a full spectrum of essential nutrients needed for whole-body health Promotes healthy DNA and cellular proliferation Supports metabolic and cardiovascular health Helps inhibit oxidative stress and support healthy inflammatory response
Our formula saves time and money by combining the most important nutrients — including unique vegetable, fruit, and botanical extracts — into one product, eliminating the need to take dozens of separate supplements.
2) Super Omega-3 Plus EPA/DHA Fish Oil, Sesame Lignans, Olive Extract, Krill & Astaxanthin: I take one with breakfast
Researchers have long known the benefits of the omega-3 fatty acids found in the Mediterranean diet, but now a new branch of research is showing surprising results: omega-3 fatty acids from different sources have complementary benefits throughout the body. As part of our OMEGA FOUNDATIONS® line, Super Omega-3 Plus EPA/DHA with Sesame Lignans, Olive Extract, Krill & Astaxanthin provides omega-3 fatty acids from krill oil and fish oil, which together have been shown to provide enhanced support for your cardiovascular system and your brain.
Benefits at a Glance
Provides two complementary sources of omega-3 fatty acidsKrill oil and fish oil have been shown to support cardiovascular health and the brainUnique formula provides antioxidant supportSesame lignans guard against lipid peroxidation, thus extending stability of DHA in the bodyOmega-3 fatty acids are necessary to help counter excessive omega-6 fatty acid consumption
Dietary studies suggest that most Americans consume too many pro-inflammatory omega-6 fatty acids relative to the omega-3 fatty acids that are a major component of the Mediterranean diet.1 Both fish oil and krill oil provide omega-3 fatty acids to help restore the omega-6/omega-3 balance.2 Research has also shown that consuming omega-3 fatty acids from fish oil results in more rapid uptake into plasma triglyceride and platelet phosopholipids, which provides targeted benefits to the cardiovascular system.3 Similarly, the omega-3s found in krill oil are incorporated more rapidly into the red blood cell phospholipids, which are quickly absorbed into brain cells.3
3) Super Bio-Curcumin® Turmeric Extract: I take 2/day:
a. 1 Breakfast
b. 1 Dinner
Curcumin has multiple health benefits. This remarkable turmeric extract helps inhibit inflammation, supports immune system function, promotes cardiovascular health, and offers potent antioxidant protection. But curcumin is difficult to absorb, so we make our curcumin formula with the ultra-potent BCM-95® Bio-Curcumin® extract.
Benefits at a Glance:
Offers whole-body health benefits for nearly every organ system1 Up to seven times more absorbable than standard curcumin2 extract Helps inhibit inflammatory factors in joints and vital organs3-6 Provides antioxidant and cardiovascular health benefits6-8 Supports immune system and bowel functions 9,10
4) Super Ubiquinol CoQ10 with Enhanced Mitochondrial Support™: I take 2/day:
a. 1 Breakfast
b. 1 Dinner
Super Ubiquinol CoQ10 with Enhanced Mitochondrial Support™ is formulated with ubiquinol, a highly bioavailable form of coenzyme Q10 nutrient, and augmented with the adaptogen PrimaVie® shilajit, clinically shown to further increase CoQ10 absorption, promote cardiovascular health, and help restore youthful cellular energy.
Benefits at a Glance:
Ubiquinol CoQ10 absorbs up to 8 times better than ubiquinone CoQ10Promotes cellular energy production in heart, brain and muscle tissueProvides superior cardiovascular and antioxidant supportPrimaVie® shilajit enhances mitochondrial CoQ10 absorption
5) Pure Hawaiian Spirulina: I take 4/day:
a. 1 Breakfast
b. 2 Lunch
c. 1 Dinner
Hawaiian spirulina, one of the world's "superfoods," is one of the most nutritionally complete foods. By supplementing with Hawaiian spirulina, the body is provided with nutrition that is not likely to be obtained in an average diet.
Benefits at a glance
Provides nutritional support to the bodySupports energy levelsSupports immune function
Important nutrients in Pure Hawaiian Spirulina include beta carotene, vitamins A, B12, K1 and K2, GLA, iron, manganese, protein, phycocyanin and superoxide dismutase.
6) Branched Chain Amino Acids: I take 2/day During Lunch
The branched chain amino acids (BCAAs) L-valine, L-leucine, and L-isoleucine are essential nutrients that your body usually gets by digesting protein-rich foods like meat, dairy, and legumes. BCAAs encourage protein synthesis in skeletal muscle and liver, promote muscle function, support exercise performance and muscle recovery, and support healthy brain and immune function.
Benefits at a Glance:
Supports protein synthesis in muscle and liver1 Enhances exercise performance and recovery2,3 Encourages healthy brain function1 and immunity2Provides 1200 mg L-LeucineContains 600 mg L-IsoleucineDelivers 600 mg L-Valine
7) Optimized Ashwagandha Extract: I take 2/day in between lunch and dinner
Scientists have discovered that the Indian herb ashwagandha (Withania somnifera) counters some of the oxidative damage generated by nervous tension.1 Ashwagandha has been the subject of animal studies and is believed to confer improvements in well-being and a healthy outlook in humans.2,3
In a large clinical trial, ashwagandha inhibited levels of the hormone cortisol by up to 26% while maintaining already normal blood sugar levels and lipid profiles.131 Subjects who took the standardized ashwagandha extract reported improvements in energy, sleep and well-being, as well as with general fatigue.4 Additional research suggests that ashwagandha confers neuroprotection by supporting the regeneration of axons and dendrites, nerve cell components that support brain and nervous system function.
NO STIMULANTS, NO DROWSINESS - Ashwagandha is a caffeine-free herb known to help promote energy levels and ward off fatigue. Studies have also shown Ashwagandha to gently help support the body’s natural immune defenses and sleep cycle, which will help you feel and be your best! All while boosting your energy and immunity!* DIGESTIVE AID - Artichoke extract is a concentrated form of artichoke that acts as a digestive aid and helps promote absorption.*MOOD SUPPORT - Studies have shown that taking Ashwagandha daily helps promote a positive outlook. Great for social settings, travel or at home. You're getting positive mood support when you need it most!*
8) Specially-Coated Bromelain: I take 1/day During Lunch
Bromelain, a mixture of proteases extracted from the stem of the pineapple, has been used by Europeans for many years to inhibit inflammatory factors. Bromelain’s fluid-regulating properties may result from its ability to effectively inhibit inflammatory cytokine production, inhibit neutrophil migration, and support removal of some cell surface inflammatory molecules. Research also shows that bromelain may help support healthy blood viscosity and blood platelet aggregation.1,2
Bromelain has to be enteric coated so that it will not be activated in the stomach and used as a digestive enzyme. Enteric-coated bromelain tablets pass into the small intestine where they are absorbed into the bloodstream to provide systemic benefits.
Specially coated bromelain may significantly modulate inflammatory reactions in the joints. Research has demonstrated that enteric-coated bromelain formulations are at least as effective as other approaches in supporting joint comfort, function and health and are well tolerated.3-5 One study even found that bromelain is more effective than other methods for maintaining joint function at rest (41% for bromelain versus 23% for other methods).5
Another study showed that specially coated bromelain yielded an overall improvement in general well-being, along with improvement in comfort and physical function.4
9) Vitamin C and Bio-Quercetin Phytosome: I take 3/day (Or more if my immune system is being compromised either by over-exertion, travel, closeness to somedody sick, or my body is just feeling weak):
a. 1 Breakfast
b. 1 Lunch
c. 1 Dinner
Vitamin C and Bio-Quercetin Phytosome is a high-potency vitamin C supplement enhanced with an ultra-absorbable form of quercetin. Vitamin C is a powerful antioxidant that also supports immune health, a healthy cardiovascular system, whole body health, and more. Quercetin is a flavonoid that complements vitamin C’s health benefits. And our NEW bio-quercetin is encased in a plant-derived phytosome delivery system, which makes it up to 50 times more bioavailable than a dose of standard quercetin.
Benefits at a Glance:
Combines vitamin C and Bio-Quercetin phytosomeHigh-potency formula delivers 1,000 mg of vitamin C Encourages healthy immune system functionPromotes healthy iron uptake and collagen formation Bio-quercetin is up to 50 times more absorbable
10) Optimized Garlic: I take 2 with dinner (Or more if my immune system is being compromised either by over-exertion, travel, closeness to somedody sick, or my body is just feeling weak):
Garlic has been valued for centuries for its multi-faceted benefits.1-17 It has antioxidant action and can boost the level of natural glutathione, an important cellular detoxifier.18-25 The compounds allicin, oligosulfides, A. ursinum and A. sativum found in garlic support healthy platelet function.26-31
Published studies demonstrate garlic’s immune-supporting properties and numerous other health benefits. Garlic is reported to stimulate immunity, including macrophage activity, natural killer cells, and LAK cells. It has also been shown to increase the production of IL-10 and to decrease the production of tumor necrosis factor-alpha (TNF-alpha), IL-1alpha, IL-2, IL-6, and T-cell interferon-gamma (IFN-gamma).32-34 Clinical studies show that as much as 5–10 grams of garlic extract is effective in enhancing human immune responses.32-38
Optimized Garlic capsules contain 10,000 ppm allicin potential, a key health-promoting component of non-aged garlic. In fact, studies have highlighted allicin’s involvement in immune response and oxidative stress
11) Biotin: I take 7/day:
a. 2 Breakfast
b. 3 Lunch
c. 2 Dinner
Biotin is an unnumbered member of the water soluble B-complex family, normally only required in minute amounts. Biotin is used as a cofactor of enzymes involved in fatty acid metabolism, gluconeogenesis, and amino acid catabolism, and is essential in maintaining metabolic homeostasis.1-4 Biotin plays an important role in metabolic functioning as a coenzyme carrier of activated carbon dioxide in the TCA cycle (also known as the Krebs cycle).3-7 In its coenzyme form, biotin synthesizes glucose from non-carbohydrate sources, and synthesizes and breaks down certain fatty acids and amino acids.4-7 Biotin is essential for healthy skin, hair, and nail proteins, supporting healthy hair and nails in those who are deficient.
12) Pomegranate Complete: I take 1/day with dinner:
Pomegranate Complete combines standardized extracts from the whole fruit and flower, along with pomegranate seed oil, to support whole-body health. In addition to the highly absorbable polyphenol powerhouses found in pomegranate fruit, Pomegranate Complete is formulated with other healthy, biologically active compounds from other parts of the pomegranate plant.
Benefits at a Glance
Loaded with potent polyphenol (punicalagins) compoundsSupports cardiovascular as well as whole-body healthOffers benefits from three parts of the pomegranate plantEquivalent polyphenol content of about 12 oz of pomegranate juice
13) Skin Restoring Ceramides: I take 1/day with lunch:
The ceramides naturally present in our skin give it that young, supple appearance. Wheat contains these same ceramides, but you can’t get enough from wheat in your diet to make a difference. Skin Restoring Ceramides is a convenient oral supplement that smooths the appearance of wrinkles, hydrating and revitalizing your skin from within.
Benefits at a Glance:
Smooths the appearance of fine lines and wrinklesPromotes healthy skin hydration and comfortEncourages healthy ceramide levels in aging skinDelivers 350 mg of gluten-free ceramides per servingContains concentrated, clinically studied wheat ceramides
14) Cognitex® Elite: I take 2/day with lunch:
a. 1 Breakfast
b. 1 Dinner
Age-related cognitive decline can impact what you understand, process, and remember. That’s why we developed newly reformulated Cognitex® Elite: to provide the brain-friendly nutrients you need to support and maintain cognitive function and health at any age!
Benefits at a Glance:
Now contains unique SIBELIUS™: SAGE extract Promotes rapid improvements in attention and focus1 Encourages healthy mood and memory1 Supports brain blood circulation and neurotransmitter balance2-4 Helps inhibit inflammation to support brain health7,8
15) Memory Protect: I take one/day with my beet juice in the morning. This goes on for 36 days. Then I take one week off:
As you age, certain proteins can accumulate in your brain and begin to affect memory, brain cell health, and cognitive function. Inflammation, certain types of enzyme activity, and blood sugar levels also play a role. Our Memory Protect formula provides nutrients that address these critical health factors, and is our most advanced memory and cognitive health support supplement ever.
Benefits at a Glance
Promotes healthy brain cell growth and communicationInhibits enzymes and inflammation to support brain healthSupports brain levels of glucose already within normal rangeInhibits the production of proteins that can affect cognitionEncourages the natural breakdown of those proteins
Memory Protect is the only formula that combines these unique polypeptides with small amounts of the trace mineral lithium. There is no other formula like this one. For unrivaled memory and cognitive health support for the aging brain, choose Memory Protect, and help maintain your brain.
16) Bupleurum Liver Cleanse: I take 2/day in between lunch and dinner (The one vice I will say I have is I love my good red wine and occasional cocktail. So, I feel a bit safer by taking these!)
Bupleurum Liver Cleanse™ is a unique herbal formula that unites the healing traditions of three cultures to provide a comprehensive and well-balanced program for internal cleansing. It is designed to help an overburdened liver and to strengthen it with nourishing herbs.
Bupleurum is the most widely used herbal detoxifier in Chinese herbalism. It is the major ingredient of literally dozens of herbal liver formulas, and is the star of the Bupleurum Liver Cleanse formula. Supporting bupleurum’s antioxidant powers is milk thistle seed extract (yielding 80 mg silymarin), one of the most well researched herbal substances in Germany. It has a protective action, helping the liver stand up to the onslaught of chemical pollutants and antagonists. Dandelion root has traditionally been used in North America for internal spring-cleaning. Wild yam supports the liver's cleansing powers, alleviating some of the stress to this vital organ. Dong quai root, from China, provides powerful tonifying and antioxidant properties. Additional liver-supportive herbs include lycii fruit, cyperus rhizome, peony root, fennel fruit, ginger root, and Chinese skullcap root. Together, these renowned botanicals from three continents provide a thorough herbal approach for supporting a healthy liver. The quality of this formulation, together with the care that goes into its preparation, boosts your liver’s abilities to eliminate toxins.
17) Super R-Lipoic Acid: I take 1 / Day with dinner
Published studies have shown the critical importance of lipoic acid in preserving youthful cellular energy by supporting healthy mitochondrial function. Unlike other forms of lipoic acid, Super R-Lipoic Acid is more bioavailable, stable, and potent, achieving 10–30 times higher peak blood levels than pure R-lipoic acid. This unique sodium-R-lipoate can help you reach peak plasma concentrations within just 10–20 minutes of supplementation. Super R-Lipoic Acid provides more of the active "R" form than conventional alpha-lipoic acid products. Try this next-generation lipoic acid today!
Benefits at a Glance
Potent antioxidant that achieves healthy plasma levels already within normal rangeHelps protect against oxidative stressSupports healthy mitochondrial functionPreserves youthful cellular energy
18) Vision Essentials: I take 3/day during lunch: Main reason for this is to stop the aging declining eyes syndrome and there are other benefits as well:
(Can also be bought on Amazon)
With 20 mg of Lutemax® 2020 lutein, plus 14 additional ingredients specifically formulated for comprehensive eye health, you can be assured Vision Essentials®covers the most important areas of your eyes, giving them the support they need.
Dr. Whitaker developed his original Vision Essentials® formula over two decades ago with a revolutionary approach to eye health—a combination formula with ingredients at researched levels shown to support all aspects of eye health.
A lot has changed since 1996—including the fact that doctors are now realizing the importance of supplements for eye health. And it seems that eye health products are everywhere these days. But buyer beware—unfortunately meager dosages and lesser quality ingredients are hidden in many of today's eye formulas…and that just won't cut it.
19) Calcium Citrate: I take one/day during dinner: Supports bone health
Calcium Citrate is an optimal calcium supplement formulated to exacting specifications. Our calcium is complexed with citric acid for enhanced solubility and has no other ingredients. Calcium is a mineral that is found naturally in foods. Calcium is necessary for many normal functions of your body, especially bone formation and maintenance. Calcium can also bind to other minerals (such as phosphate) and aid in their removal from the body.
20) Ginkgo Biloba Certified Extract: I take one/day during lunch
Ginkgo biloba is one of the oldest trees known and has been used to support health for nearly 2,800 years. Ginkgo has been found to:
Support healthy circulation1,2Help maintain the normal function and tone of blood vessels3-6Support healthy oxygen and glucose metabolism in the brain7-11Stabilize capillaries and make them less fragile12-14 Support normal coagulation of blood15,16Support healthy aging in the brain17-21
Ginkgo leaf extracts contain several active constituents with neuroprotective and cardioprotective properties. These include flavonoids (e.g., rutin, quercetin, kaempferol, and proanthocyanidins), terpenoids (i.e., ginkgolides), and organic acids. Flavonoids are known to strengthen capillaries, promote healthy blood flow to the brain, and help maintain cognitive health.22-26
21) PB 8 ProBiotic Acidophilus Vegetarian: I take 2/day:
a. 1 Breakfast
b. 1 Dinner
1. Probiotics Help Balance The Friendly Bacteria in Your Digestive System
Probiotics include "good" bacteria. These are live microorganisms that can provide health benefits when consumed (1Trusted Source).
These benefits are thought to result from the ability of probiotics to restore the natural balance of gut bacteria (4Trusted Source).
An imbalance means there are too many bad bacteria and not enough good bacteria. It can happen due to illness, medication such as antibiotics, poor diet and more.
Consequences can include digestive issues, allergies, mental health problems, obesity and more (5Trusted Source).
Probiotics are usually found in fermented foods or taken as supplements. What's more, they appear to be safe for most people.
Bottom Line: Probiotics are live microorganisms. When taken in sufficient amounts, they can help restore the natural balance of gut bacteria. As a result, health benefits may follow.
2. Probiotics Can Help Prevent and Treat Diarrhea
Probiotics are widely known for their ability to prevent diarrhea or reduce its severity.
Diarrhea is a common side effect of taking antibiotics. It occurs because antibiotics can negatively affect the balance of good and bad bacteria in the gut (6Trusted Source).
Several studies suggest probiotic use is associated with a reduced risk of antibiotic-associated diarrhea (7Trusted Source, 8Trusted Source, 9Trusted Source).
In one study, researchers found that taking probiotics reduced antibiotic-associated diarrhea by 42% (10Trusted Source).
Probiotics can also help with other forms of diarrhea not associated with antibiotics.
A large review of 35 studies found certain strains of probiotics can reduce the duration of infectious diarrhea by an average of 25 hours (11Trusted Source).
Probiotics reduced the risk of travelers' diarrhea by 8%. They also lowered the risk of diarrhea from other causes by 57% in children and 26% in adults (12Trusted Source).
Effectiveness varies, depending on the type and dose of the probiotic taken (13Trusted Source).
Strains such as Lactobacillus rhamnosus, Lactobacillus casei and the yeast Saccharomyces boulardii are most commonly associated with a reduced risk of diarrhea (9Trusted Source, 12Trusted Source).
Bottom Line: Probiotics can reduce the risk and severity of diarrhea from a number of different causes.
3. Probiotic Supplements Improve Some Mental Health Conditions
An increasing number of studies link gut health to mood and mental health (14Trusted Source).
Both animal and human studies find that probiotic supplements can improve some mental health disorders (15Trusted Source).
A review of 15 human studies found supplementing with Bifidobacterium and Lactobacillus strains for 1–2 months can improve anxiety, depression, autism, obsessive-compulsive disorder (OCD) and memory (15Trusted Source).
One study followed 70 chemical workers for 6 weeks. Those who consumed 100 grams of probiotic yogurt per day or took a daily probiotic capsule experienced benefits for general health, depression, anxiety and stress (16Trusted Source).
Benefits were also seen in a study of 40 patients with depression.
Taking probiotic supplements for 8 weeks decreased depression levels and reduced levels of C-reactive protein (a marker of inflammation) and hormones such as insulin, compared to people who did not take a probiotic (17Trusted Source).
Bottom Line: Research shows taking probiotics may help improve symptoms of mental health disorders such as depression, anxiety, stress and memory, among others.
4. Certain Probiotic Strains Can Help Keep Your Heart Healthy
Probiotics may help keep your heart healthy by lowering LDL ("bad") cholesterol and blood pressure.
Certain lactic acid-producing bacteria may reduce cholesterol by breaking down bile in the gut (18Trusted Source).
Bile, a naturally occurring fluid mostly made of cholesterol, helps digestion.
By breaking down bile, probiotics can prevent it from being reabsorbed in the gut, where it can enter the blood as cholesterol (19Trusted Source).
A review of 5 studies found that eating a probiotic yogurt for 2–8 weeks reduced total cholesterol by 4% and LDL cholesterol by 5% (20Trusted Source).
Another study conducted over 6 months found no changes in total or LDL cholesterol. However, the researchers did find a small increase in HDL ("good") cholesterol (21Trusted Source).
Consuming probiotics may also lower blood pressure. A review of 9 studies found that probiotic supplements reduce blood pressure, but only modestly (22Trusted Source).
In order to experience any benefits related to blood pressure, supplementation had to exceed 8 weeks and 10 million colony-forming units (CFUs) daily (22Trusted Source).
Bottom Line: Probiotics may help protect the heart by reducing "bad" LDL cholesterol levels and modestly lowering blood pressure.
5. Probiotics May Reduce the Severity of Certain Allergies and Eczema
Certain probiotic strains may reduce the severity of eczema in children and infants.
One study found eczema symptoms improved for infants fed probiotic-supplemented milk, compared to infants fed milk without probiotics (23Trusted Source).
Another study followed children of women who took probiotics during pregnancy. Those children had an 83% lower risk of developing eczema in the first two years of life (24Trusted Source).
However, the link between probiotics and reduced eczema severity is still weak and more research needs to be done (25Trusted Source, 26Trusted Source).
Some probiotics may also reduce inflammatory responses in people with milk or dairy allergies. However, the evidence is weak and further studies are needed (27Trusted Source).
Bottom Line: Probiotics may reduce the risk and severity of certain allergies, such as eczema in infants. However, more research is needed.
6. Probiotics Can Help Reduce Symptoms of Certain Digestive Disorders
Over one million people in the US suffer from inflammatory bowel disease, including ulcerative colitis and Crohn's disease (28Trusted Source).
Certain types of probiotics from the Bifidobacterium and Lactobacillus strains have improved symptoms in people with mild ulcerative colitis (29Trusted Source).
Surprisingly, one study found that supplementing with the probiotic E. coli Nissle was just as effective as drugs in maintaining remission in people with ulcerative colitis (30Trusted Source).
However, probiotics appear to have little effect on symptoms of Crohn's disease (31Trusted Source).
Nevertheless, probiotics may have benefits for other bowel disorders. Early research suggests they may help with symptoms of irritable bowel syndrome (IBS) (32Trusted Source).
They have also been shown to reduce the risk of severe necrotizing enterocolitis by 50%. This is a fatal bowel condition that occurs in premature infants (33Trusted Source).
Bottom Line: Probiotics may help reduce the symptoms of bowel disorders like ulcerative colitis, IBS and necrotizing enterocolitis.
7. Probiotics May Help Boost Your Immune System
Probiotics may help give your immune system a boost and inhibit the growth of harmful gut bacteria (34Trusted Source).
Also, some probiotics have been shown to promote the production of natural antibodies in the body. They may also boost immune cells like the IgA-producing cells, T lymphocytes and natural killer cells (35Trusted Source, 36Trusted Source).
A large review found that taking probiotics reduced the likelihood and duration of respiratory infections. However, the quality of the evidence was low (37Trusted Source).
Another study including over 570 children found that taking Lactobacillus GG reduced the frequency and severity of respiratory infections by 17% (38Trusted Source).
The probiotic Lactobacillus crispatus has also been shown to reduce the risk of urinary tract infections (UTIs) in women by 50% (39Trusted Source).
Bottom Line: Probiotics may help boost your immune system and protect against infections.
8. Probiotics May Help You Lose Weight and Belly Fat
Probiotics may help with weight loss through a number of different mechanisms (40Trusted Source).
For example, some probiotics prevent the absorption of dietary fat in the intestine.
The fat is then excreted through feces rather than stored in the body (41Trusted Source, 42Trusted Source).
Probiotics may also help you feel fuller for longer, burn more calories and store less fat. This is partly caused by increasing levels of certain hormones, such as GLP-1 (43Trusted Source, 44Trusted Source).
They may also help with weight loss directly. In one study, dieting women who took Lactobacillus rhamnosus for 3 months lost 50% more weight than women who didn't take a probiotic (45Trusted Source).
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