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Probiotic history stretches back to before the Greeks and Romans, who praised fermented foods. Today, probiotics are live microorganisms that, when taken in adequate amounts, confer a health benefit. Here are 10 evidence‑based, UK/EU‑compliant facts to help you choose and use probiotics with confidence.

Did You Know? Probiotic history dates back to the earliest uses of cheese and other fermented products. The Greeks and Romans recommended them, noting that people felt better on a diet that included fermented milk. Fast‑forward to the early 1900s and Nobel laureate Élie Metchnikoff proposed that “friendly” bacteria in fermented dairy could support healthy ageing. Today, we call these microorganisms “probiotics” when they meet a strict criteria.

What counts as a probiotic (and what doesn’t)

WHO/FAO and ISAPP define a probiotic as: live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. That means:

• The microbes must be alive at the dose you take.
• The strain(s) are identified (genus–species–strain).
• The dose must match evidence used in humans.
• Benefits are strain‑ and dose‑specific; they don’t automatically apply to other strains.

10 great facts about probiotics

1. Ancient roots, modern science.
   • From before Greek and Roman ferments to Metchnikoff’s early 20th‑century theory, the idea of “friendly bacteria” is time‑tested and now underpinned by modern microbiology.
2. Not every fermented food is a probiotic.
   • Fermented foods can contain live cultures, but baking (sourdough), pasteurising (some pickles) or filtering (some drinks) may remove most or all live microbes by the time of consumption. Look for “contains live cultures” on packaging.
3. Benefits are strain‑specific.
   • Two products with “Lactobacillus” on the label can act very differently. Evidence follows full names like Lactobacillus Rhamnosus, Bifidobacterium Bifidum, or Lactobacillus Acidophilus. Always check the genus–species–strain.
4. The units per daily dose matter too.
   • Many studies testing a strain will use billions of probiotic units per day. Taking a few different strains in one capsule at different unit levels can help your body in various ways. See Woods Health Multi-strain probiotic.
5. Timing with meals can help with survival.
   • Taking probiotics with a meal – especially one that includes some fat – can improve their passage through stomach acid.
6. Some probiotics are “travellers,” not permanent settlers
   • Some strains don’t colonise the gut long‑term; they pass through and do their work as they go. Consistency counts: regular intake helps maintain their presence.
7. Prebiotics feed your friendly microbes.
   • Prebiotics are fibres (e.g., inulin, FOS, GOS) and foods (onions, leeks, garlic, chicory, oats, bananas) that selectively feed beneficial microbes.
8. The gut changes with age.
   • After about 65, microbial diversity can shift and Bifidobacteria may decline. Factors include diet, medications and lower fibre intakes. Including live‑culture foods and/or supplements with prebiotic fibres can help maintain a balanced gut ecosystem.
9. UK/EU claims are tightly controlled.
   • General “probiotic” health claims are restricted. But various studies have shown that certain strains can help with digestion, immunity, skin health and some even have mental health benefits.
10. Store and handle it like a living food.
    • Some probiotics need refrigeration; others are shelf‑stable but should be kept cool, dry and tightly closed. Check the label for instructions.

Fermented foods: do they actually contain live cultures?

Note: Fermented foods may contain live cultures but aren’t automatically “probiotics” unless specific strains and health benefits are listed.

How to choose a probiotic supplement (label checklist)

How to take probiotics: timing, food and storage

• With food: take with a meal (some fat helps) to support survival in the stomach’s acid.
• Consistency: some strains don’t colonise permanently; daily use maintains presence.
• Storage: follow the label; some need refrigeration; all need cool, dry, sealed storage.

FAQs

Q: Are probiotics the same as fermented foods?
A: Not always. Fermented foods can contain live cultures, but they’re only “probiotics” if specific strains are present at adequate doses with evidence of health benefit.

Q: Do I need probiotics if I eat yoghurt?
A: Live‑culture yoghurt is a good start. An authorised UK/EU claim states live yoghurt cultures improve lactose digestion of the product in individuals with lactose maldigestion (when present at sufficient levels). If you’re targeting specific outcomes, a strain‑identified supplement may be appropriate.

Q: Refrigerated or shelf‑stable — which is better?
A: Neither is universally “better.” What matters is that the product delivers live cells at the labelled dose when shelf life and storage conditions are followed.

Q: How soon will I notice anything?
A: It varies by person, strain and reason for use. Many people take probiotics for several weeks to assess how they feel. Consistency is key.

Q: Can older adults take probiotics?
A: Many older adults include live‑culture foods and/or probiotics as part of a balanced diet. If you take multiple medications or have health conditions, check with your GP or pharmacist first.

References

• FAO/WHO. Guidelines for the Evaluation of Probiotics in Food. (2002)
• International Scientific Association for Probiotics and Prebiotics (ISAPP) resources on probiotic definitions and use
• EU Register of Nutrition and Health Claims: yoghurt cultures and lactose digestion (authorised claim)
• British Nutrition Foundation: Fermented foods and health
• NHS: Probiotics overview (general public guidance)

Considering a probiotic as part of your daily routine? Explore our live‑culture insights and shop supplements designed with strain identity and clear storage guidance.

Notice: Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Do not exceed the recommended dose. Consult a healthcare professional if you are on medication, have a medical condition, are pregnant or breastfeeding.