Can You Take A Probiotic Before Bed

Can You Take a Probiotic Before Bed? Best Time to Take Probiotics

Probiotics are commonly used to improve digestive function. This is a convenient method that is widely applied worldwide.

A common question that many people are concerned about is whether it's advisable to take probiotics before bed and what the ideal time to consume them is.

Some suggest using them in the evening to help improve sleep quality and support overnight digestion. Others believe in using probiotics in the morning to have an energetic day. Each perspective has its pros and cons.

If you're also unsure about this issue, this article will provide the most specific answers.

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Key Takeaways

  • Taking probiotics before bedtime provides potential benefits including improved digestion, better sleep quality, and overall health enhancement.
  • Integrating probiotics into daily diets, and combining them with a high-fiber diet for optimal effectiveness.

When Is the Best Time to Take Probiotics: Morning or At Night?

taking probiotics in the morning

When it comes to the best time to take probiotics, here are some suggestions:

  • Morning use: Taking probiotics in the morning before eating can kickstart the day with a boost to digestive health.
  • Before bedtime: Using probiotics before bed can improve sleep quality and support overnight digestion while minimizing the risk of unnecessary digestion and unpleasant gut fermentation.
  • Before or after meals: Using probiotics before or after meals can enhance the digestion process and nutrient absorption from food while reducing the risk of unnecessary digestion and unpleasant gut fermentation.
  • After exercise: Taking probiotics after exercise can support muscle recovery and overall health [1].

There's no one-size-fits-all answer to the question of the best time to take probiotics because it depends on your body and preferences.

You can follow the instructions provided with the probiotics you've purchased or choose a time you find most convenient for consumption.

The most important thing to optimize the benefits of probiotics is consistency. You need to take them regularly to achieve the best results for your body.

Can You Take A Probiotic Before Bed?

you can take probiotics before bed

Certainly, using probiotics before bedtime is widely supported, and most people experience positive outcomes from it. Numerous studies have investigated probiotics in the evening and shown very objective results [2], [3].

Many products on the market also recommend using them in the evening to reap the maximum benefits. However, some others are designed for morning use rather than evening.

What are the Benefits of Taking Probiotics Before Bed?

benefits of taking probiotics before bed

Many believe using probiotics before bedtime can improve digestion, support sleep, and enhance overall health [2]. You may wake up feeling energized after a restful night.

Research has shown that using probiotics daily in the evening can benefit extended night shifts. It helps reduce the impact of stress on the immune system during the preparation phase before the night shift [3].

Should You Take Probiotics On An Empty Stomach Or With A Meal?

Depending on the specific nature of the probiotics, using them before or after meals can bring significant benefits to the digestive process and nutrient absorption from food.

Using probiotics before a meal can help prepare your digestive system for food intake, enhancing digestion and nutrient absorption.

However, there are also distinct benefits to using probiotics after meals. It can improve the digestive process and nutrient absorption.

Can You Take Probiotics After Meal?

Of course, as mentioned earlier, you can use probiotics after eating.

One point to note is that probiotics are living microorganisms, so they can be destroyed by stomach acid. Using probiotics on an empty stomach may not be as effective as when taken with food.

When you're hungry, your stomach tends to contain more acid, which can reduce the number of beneficial bacteria and diminish the effectiveness of probiotics.

However, nowadays, there are probiotic products with acid-resistant capabilities, allowing you to use them without worrying about whether you're hungry or not.

Therefore, the decision to use probiotics before or after meals should be based on the specific characteristics of the probiotic product and your body chemistry.

How Long Should You Wait To Eat After Taking Probiotics?

A study has proven that using probiotics 30 minutes before and after breakfast will bring good results to the body [4].

Stephanie Nelson, a nutrition scientist from MyFitnessPal, suggests waiting at least 20 - 30 minutes before eating for optimal effectiveness.

When using probiotics in powder form, avoid mixing them with hot food and water above 40 degrees Celsius to prevent harming and killing the beneficial bacteria in the probiotics.

Additionally, probiotics that have been opened or diluted for more than 2 hours should not be used. When preparing probiotics, use them immediately to ensure the bacteria are not lost due to prolonged exposure to the external environment.

How to Identify Probiotics's Effects?

To determine whether probiotics are working effectively in your body, there are several signs you can pay attention to:

  • Reduced abdominal pain: Some people report that specific probiotic strains help alleviate stomach pain and cramping [5].
  • Changes in bowel movements: The frequency of bowel movements may vary more. Probiotics can also help reduce bloating symptoms by balancing the microbiota in the gut.
  • Improved sleep: Longer and deeper sleep cycles can be a sign of the positive effects of probiotics. Several studies suggest that using probiotics may improve sleep quality [6].
  • Mood and cognitive function: Evidence suggests that balancing gut microbiota can influence mood and cognitive function [7].
  • Reduced susceptibility to vaginal health issues: Probiotics can potentially mitigate the likelihood of such concerns by fostering a harmonious microorganism environment within the body [8].

Monitoring these signs can give you an indication of whether probiotics are having a positive impact on your overall health and well-being.

However, it's essential to remember that individual responses to probiotics may vary, and consulting with a healthcare professional is advisable if you have any concerns.

Tips for Taking Probiotics

When using probiotics, here are some useful tips to keep in mind if you're considering using them:

  • Avoid using probiotics in cases of acute pancreatitis or after intestinal surgery.
  • If you're taking antibiotics, wait about 2 hours after taking the medication before consuming probiotics to prevent unnecessary destruction of beneficial bacteria.
  • Do not mix probiotics in boiling water or hotter than 40 degrees Celsius.
  • After preparing, consume probiotics immediately to avoid the risk of bacteria dying and losing their effectiveness.
  • Integrate probiotics into your daily diet: Use probiotics as part of your daily diet regularly to maximize their benefits.
  • Combine with a high-fiber diet: A fiber-rich diet from vegetables, fruits, and whole grains provides the optimal conditions for the bacteria in probiotics to grow and function effectively.

However, it's essential to note that if you experience any undesirable reactions after using probiotics, such as abdominal pain, bloating, or diarrhea, stop using them and consult a doctor.

Conclusion

Probiotics can bring positive results to the body when used. However, the ideal time to use probiotics may depend on the individual's body condition and the probiotics they use.

Nonetheless, it is important to note some basic principles, such as avoiding use during acute pancreatitis, being cautious when combining probiotics with antibiotics, and not mixing probiotics in hot water and using them immediately after mixing to ensure maximum effectiveness.

Hopefully, you have gained useful information about probiotics through this article.

References:

[1] Scheduling Exercise-Eating to Optimize Gut Probiotics: A Global Invention. (n.d.). Www.longdom.org. Retrieved May 5, 2024, from https://www.longdom.org/open-access/scheduling-exerciseeating-to-optimize-gut-probiotics-a-global-invention-2168-9776-1000e118.pdf
[2] Irwin, C., McCartney, D., Desbrow, B., & Saman Khalesi. (2020). Effects of probiotics and paraprobiotics on subjective and objective sleep metrics: a systematic review and meta-analysis. European Journal of Clinical Nutrition, 74(11), 1536–1549. https://doi.org/10.1038/s41430-020-0656-x
[3] West, N. P., Hughes, L., Ramsey, R., Zhang, P., Martoni, C. J., Leyer, G. J., Cripps, A. W., & Cox, A. J. (2021). Probiotics, Anticipation Stress, and the Acute Immune Response to Night Shift. Frontiers in Immunology, 11. https://doi.org/10.3389/fimmu.2020.599547
[4] Toscano, M., Roberta De Grandi, Stronati, L., Elena De Vecchi, & Drago, L. (2017). Effect ofLactobacillus rhamnosusHN001 andBifidobacterium longumBB536 on the healthy gut microbiota composition at phyla and species level: A preliminary study. World Journal of Gastroenterology, 23(15), 2696–2696. https://doi.org/10.3748/wjg.v23.i15.2696
[5] A. P. S. Hungin, Mitchell, C. R., P. Whorwell, Mulligan, C., Cole, O., L. Agréus, Fracasso, P., C. Lionis, Mendive, J., de, P., Seifert, B., K.-A. Wensaas, Winchester, C., & N. de Wit. (2018). Systematic review: probiotics in the management of lower gastrointestinal symptoms – an updated evidence‐based international consensus. Alimentary Pharmacology & Therapeutics, 47(8), 1054–1070. https://doi.org/10.1111/apt.14539
[6] Smith, R. P., Easson, C., Lyle, S. M., Kapoor, R., Donnelly, C. P., Davidson, E. J., Parikh, E., Lopez, J. V., & Tartar, J. L. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PloS One, 14(10), e0222394–e0222394. https://doi.org/10.1371/journal.pone.0222394
[7] Restorative effects of probiotics on memory impairment in sleep-deprived mice. (2023). Nutritional Neuroscience. https://doi.org/10.1080//1028415X.2022.2042915
[8] Fabiana Superti, & Francesco De Seta. (2020). Warding Off Recurrent Yeast and Bacterial Vaginal Infections: Lactoferrin and Lactobacilli. Microorganisms, 8(1), 130–130. https://doi.org/10.3390/microorganisms8010130
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Author

Ralph S. Albert, with over 10 years of expertise in nutrition and research, now heads the Research division at Vinatura Supplements. His dedication and extensive knowledge ensure top-quality articles on nutrition and health, collaborating with a skilled team. He has successfully completed The VINATURA Expertise Research Training Program, underscoring his commitment to Vinatura's mission. Ralph has also published numerous articles and conducted valuable research in the field, making him a trusted resource for individuals on their wellness journey.

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