Probiotics have become one of the most popular dietary supplements for digestive and overall health, and for good reason: these beneficial microorganisms play an essential role in maintaining a balanced gut environment, supporting bowel regularity, and promoting nutrient absorption.
But here’s a common question many people ask after they start taking probiotics: "How do I know if my probiotics are actually working?" Unlike supplements that offer an immediate response you may feel, probiotics tend to work more subtly, and results, noticeable or not, can vary from person to person.
In this blog, we’ll walk you through some of the key signs that your probiotics may be doing their job, how long it might take to notice benefits, and what to consider if you’re not experiencing changes.
Researchers have defined probiotics as “live micro-organisms that, when administered in adequate amounts, confer a health benefit on the host”.1 Often simply referred to as “good bacteria”, when consumed and in a situation where they can thrive in the gut, they can help promote a healthy balance of bacteria in the gut.
Many commercially available probiotic supplements contain strains from the Lactobacillus, Bifidobacterium, or Saccharomyces genera, as they have significant research supporting their direct and indirect effects on human health. For example, Lactobacillus acidophilus is one species that has been shown to help the gut maintain an acidic (low) pH environment, which is important because some pathogenic bacteria are known to thrive and multiply in a basic (high) pH.2
These beneficial microbes support a range of functions, including:
However, not all probiotics are created equal, and the benefits you feel may depend on the specific strains, the dose, timing, and what else they are consumed with (their synbiotic relationship with prebiotics). Similarly, your individual gut health and daily habits will also influence their ability to cohabitate in your gut. An individual's genetics, diet, exercise routine (or lack thereof), past and current health conditions, use of certain prescription medications (not just antibiotics), residence location (urban vs. rural), family pets, and everyday environment all play an important role in shaping gut health and the microbiome.3
So, how do you know if your probiotic supplement is doing its job? While results vary, here are some positive signs related to a more balanced microbiome makeup:
One of the most noticeable effects people experience from a quality probiotic is more consistent bathroom habits. If you previously dealt with occasional constipation or irregularity and start to see improvement, it may be a sign that your gut microbiome is becoming more balanced.
Probiotics can help:
AG1 includes the probiotic strain Bifidobacterium lactis HN019 is shown to help the growth of healthy bacteria in the gut and support bowel regularity.*
Occasional bloating and gas can be signs of dysbiosis, or an imbalanced gut. Some gas-producing bacteria come from species in the Bacteroides, Proteobacteria, Firmicutes, or Euryarchaeota phyla.5 A well-formulated probiotic may rebalance and help calm that internal fermentation by encouraging the growth of beneficial bacteria that outcompete gas-producing microbes.*
You may notice:
If you are feeling more gassy while taking a probiotic, there is a physiological explanation. When probiotics are introduced into the gut, they interact with the existing gut bacteria, which can temporarily lead to increased gas production as they may be fermenting indigestible carbohydrates (fiber), releasing gases like carbon dioxide and hydrogen.5 As the microbiome environment changes, effects like this can also change.
The Bifidobacterium lactis HN019 strain in AG1 is also shown to help promote less bloating.*
If you feel discomfort after eating, most often described as bloating or indigestion, probiotics may help ease those feelings over time. Some strains help support a healthy gut lining and enzyme production, which can enhance how well you digest and break down carbohydrates, proteins, and fats from the diet.
Pair probiotics with eating while sitting upright, and consider a short, leisurely walk after a meal for gravitational benefits on your GI tract, too.
AG1 includes Lactobacillus acidophilus NCFM, one of the most well-studied strains of L. acidophilus, shown to support digestive comfort by helping the body break down food.*
Your gut and brain are connected through what’s called the gut-brain axis. In the simplest terms, your gut and brain are constantly talking, sending signals of satiety, hunger, mood, and energy up and down. At the same time, the gut is responsible for making many of the ‘feel-good’ neurotransmitters like serotonin and dopamine. Research suggests that gut health can have an impact on feelings of stress and contribute to a stable mood through this bidirectional communication.6
People taking probiotics often report:
With the help of a third-party research organization, AG1 conducted a single-arm study, monitoring a group of 35 healthy adults ages 25-48 as they drank AG1 each day over the course of 3 months. After only 2 months, 82% of participants felt less stressed, and 91% noticed they needed less coffee. After 3 months, 94% felt more calm.
About 70% of your immune system lives in your gut, and the gut plays many important roles in regulating immune cell viability, function, and response.7 By supporting the balance of good bacteria, probiotics may help support immune defenses. While you may not “feel” this directly, and it's extremely hard to attribute effects to probiotics without in-depth testing, some people notice fewer disruptions to their routine throughout the year.
Lactobacillus plantarum LP-115, a probiotic strain in AG1, is shown to support the immune response in the gut.*
Certain probiotic strains may play a role in helping rebalance the gut microbiome, which can influence cravings. Research has indicated several potential mechanisms for microbial control over eating behavior, including microbial influence on reward and satiety pathways in the brain, production of toxins that alter mood and emotions, changes to receptors, including taste receptors influencing how we perceive food, and control of the vagus nerve, the neural axis between the gut and the brain.8 In some individuals, a reduction in strong urges for sweets or carbs might be a subtle sign that their gut is shifting in a healthier direction.
In the same observational study mentioned above, after 3 months 97% of AG1 drinkers noticed less cravings during the day.
While probiotics are taken for internal health, some people notice an improvement in how their skin looks and feels over time. While the cosmetic industry may be focusing on probiotics on top of skin, there is research showing how the balance of the internal gut microbiome influences things outside of its tract- including the skin, bloodstream, and organ-specific targets.9 Emerging research shows the gut-skin axis may play a role in maintaining skin barrier function and calmness.
Numerous reviews from real AG1 users report that they have noticed favorable benefits to their skin.
This is one of the most common questions healthcare professionals get, and the answer is: it depends.
While the gut microbiome is a dynamic ecosystem constantly changing, it may only take a few days to weeks to start feeling or noticing some benefits. Others may need 3 to 4 weeks or more, especially for mood, immune, or skin-related effects. Our research has found that the gut microbiome can make changes within 30 days after taking AG1, so while you may or may not feel a difference, know that the gut is favorably shifting.
Here are a few factors that influence your timeline:
It may be time to look deeper into how other aspects of your diet, lifestyle, and habits may be playing a role if you feel you haven’t noticed a benefit from a probiotic.
Probiotics need prebiotics (their food) to thrive and work. AG1 has conducted research and found that the combination of prebiotics and probiotics can result in improved metabolic and physiological outcomes more than just probiotics alone.11
Do you consume probiotics with or without food? Or when should you take probiotics? Well, it all depends on the strain of the probiotics and the meal. The intent of consuming probiotics is so that they make it through the acidic stomach and into the intestines, so the activity in the stomach is one key factor that plays a role in their survival.
The research suggests, if possible, that non-enteric-coated bacterial probiotics, including Lactobacillus and Bifidobacterium microbes like the ones in AG1, should be taken with or just before a meal containing some fats12, like breakfast. Fat sources in your breakfast may include creamer or milk in your coffee, eggs, breakfast meat like turkey, sausage, or bacon, olive oil, nuts, yogurt, or avocado toast. Hence, why we suggest taking it in the morning.
Probiotics can be a powerful tool for supporting your digestive and overall health, but the benefits aren’t always obvious right away. Knowing what signs to look for can help you stay on track and evaluate whether your current gut health regimen is a good fit.
You do not lose all benefits if you take it with a meal or after a meal, so if you forget, just ensure you have a little dietary fat in the next meal, or mix your AG1 into a liquid or smoothie that contains fats to ensure the least loss of beneficial probiotics through the gastrointestinal tract. Luckily, synergistic ingredients in AG1 from plant extracts, digestive enzymes, and minerals can help the digestion process* if this is the case.
If you’ve been consistent for a month or more and still aren’t feeling the difference, it is time to look at the rest of your 23 hours a day and see where your overall diet, lifestyle, and physical and mental habits can be upgraded.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.