{"id":19348,"date":"2025-12-18T10:32:52","date_gmt":"2025-12-18T15:32:52","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=19348"},"modified":"2025-12-18T16:21:13","modified_gmt":"2025-12-18T21:21:13","slug":"when-to-take-probiotics","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/when-to-take-probiotics\/","title":{"rendered":"The Best And Worst Time Of Day To Take Your Probiotics"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">You’ve probably heard 100 times by now how important your gut health is for your overall well-being\u2014and that the healthy bacteria (a.k.a. probiotics) that live in your digestive system play a huge role in keeping that gut health in tip-top shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After all, these <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\"><span style=\"font-weight: 400;\">probiotics<\/span><\/a><span style=\"font-weight: 400;\"> help us digest food, destroy microorganisms that might trigger disease, and even produce vitamins. Our bodies naturally house both good and bad bacteria, but as long as the two are in balance, our immune system stays strong, which is crucial for our general health, explains Sarina Pasricha, M.D., M.S.C.R., a Harvard-trained, double-board certified gastroenterologist with the Delaware Center for Digestive Care in Newark, Delaware. In fact, probiotics have been shown to help us fight off everyday bugs, overcome irregularity in the bathroom, and manage digestive conditions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Given their many benefits, it\u2019s no wonder many of us have added <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\"><span style=\"font-weight: 400;\">probiotic supplements<\/span><\/a><span style=\"font-weight: 400;\"> to our daily routines. Thing is, benefiting from a supplement isn’t quite as simple as just remembering to take it at some point every day. Turns out, <\/span><i><span style=\"font-weight: 400;\">when<\/span><\/i><span style=\"font-weight: 400;\"> we take our probiotic supplements actually has a pretty big impact on just how much they’re able to do for our digestive system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here’s what top gut experts\u2014and the latest science\u2014have to say about when (and when not!) to take your probies.<\/span><\/p>\n<h2><strong>When NOT To Take Your Probiotics <\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Most experts and studies assert that if there’s one time of day <\/span><i><span style=\"font-weight: 400;\">not<\/span><\/i><span style=\"font-weight: 400;\"> to pop your probiotic supplement, it’s first thing in the morning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“Probiotics are living organisms, [so] they need food, water, and warmth to survive and multiply,” explains David Friedman, N.D., C.C.N., author of <\/span><a href=\"https:\/\/www.amazon.com\/Food-Sanity-World-Fads-Fiction\/dp\/1683367278\"><i><span style=\"font-weight: 400;\">Food Sanity:<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> How to Eat in a World of Fads and Fiction<\/span><\/i><span style=\"font-weight: 400;\">. “In the morning, conditions are not optimal for probiotics simply because there is not enough food or water for the bacterial strains to flourish.”<\/span><\/p>\n<h3><b>Why Morning Stomach Acid Is Your Probiotic’s Enemy<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Another reason the early A.M. isn’t ideal probiotic-taking time: Your stomach is super-acidic. “In a fasted state, or when you have an empty stomach, your stomach is more acidic and has a pH around two,” explains Robert Zembroski, D.C., D.A.C.N.B., M.S., functional medicine specialist, clinical nutritionist, and author of <\/span><i><span style=\"font-weight: 400;\">REBUILD<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To put that in perspective, here’s what that pH level means for your probiotics:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>pH 1-3 (empty stomach):<\/b><span style=\"font-weight: 400;\"> Extremely hostile environment that can destroy up to 90% of probiotic bacteria before they reach your intestines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>pH 4-5 (stomach with food):<\/b><span style=\"font-weight: 400;\"> Much more survivable conditions that allow beneficial bacteria to pass through safely<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The difference matters:<\/b><span style=\"font-weight: 400;\"> Think of it like the difference between walking through a light rain versus a torrential downpour\u2014your chances of making it to your destination dry are way better in the drizzle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It’s hard for probiotics to survive this harsh, acidic environment, so fewer make it through the stomach to the intestines, where they work their magic. “The biggest danger for probiotics is the powerful acids in the digestive system, which are meant to break down and disintegrate materials that travel through it,” says Friedman. “If enough acid overcomes the coating of a probiotic capsule, it could kill the delicate strains.”<\/span><\/p>\n<h3><b>The 30-Minute Danger Zone You Probably Don’t Know About<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Here’s something most people miss: Taking your probiotic 30 minutes <\/span><i><span style=\"font-weight: 400;\">after<\/span><\/i><span style=\"font-weight: 400;\"> a meal is just as problematic as taking it on an empty stomach. Why? Because once your stomach starts digesting food, it actually becomes even more acidic at about the half-hour mark. So if you’re thinking, “I’ll just take it right after I finish eating,” you might want to rethink that strategy.<\/span><\/p>\n<h2><strong>When TO Take Your Probiotics<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">After you eat, your stomach’s pH rises to about a four, which is much less acidic and easier for probiotics to survive, so it’s best to take your probiotics alongside a meal, says Friedman. “By consuming your probiotic with food, you provide a buffering system for the supplement and ensure its safe passage through the digestive tract,” he says. “Plus, aside from protection, food also provides your probiotic with the proper nourishment it needs to survive, grow, and multiply once in your gut.”<\/span><\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<h3><b>The Science Behind Meal Timing<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A study published in the journal <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22146689\/\"><i><span style=\"font-weight: 400;\">Beneficial Microbes<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that probiotics taken with a meal\u2014or even within 30 minutes of eating something\u2014survived in much higher numbers than those taken 30 minutes after a meal. You see, about a half hour after you eat, the pH of your stomach once again becomes more acidic (and hostile towards probiotics).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The study also noted that probiotics taken with food containing healthy fats had the greatest survival rates, so the authors recommend the meal you take your probiotics with contain some fat.<\/span><\/p>\n<h3><b>Best Foods to Pair With Your Probiotics<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Not all meals are created equal when it comes to helping your probiotics survive. Here’s what works best:<\/span><\/p>\n<p><b>Foods that help probiotics thrive:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal with a splash of milk or yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothies made with dairy or plant-based milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado toast or eggs cooked in olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter on whole grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small handful of nuts or seeds<\/span><\/li>\n<\/ul>\n<p><b>Foods to avoid taking with probiotics:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hot coffee or tea (high heat can damage the bacteria)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acidic juices like orange or grapefruit juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary sodas or energy drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavily processed foods with little nutritional value<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The key is choosing foods with some healthy fats but not so much that they’ll slow down digestion too much. Think balanced and moderate.<\/span><\/p>\n<h3><b>Why Consistency Beats Perfect Timing<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Here’s something that might surprise you: Most clinical trials studying probiotics don’t even specify what time of day participants should take them. That tells us that researchers view consistency as more important than finding the “perfect” hour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your gut bacteria don’t stick around forever on their own. Studies show that when you stop taking probiotics, your microbiome generally returns to its original state within one to three weeks. So taking your probiotic every single day at roughly the same time\u2014whether that’s breakfast, lunch, or bedtime\u2014matters way more than obsessing over whether 7 AM or 7 PM is “optimal.”<\/span><\/p>\n<p><b>Related:<\/b> <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/11\/30\/causes-of-gas\/\"><b>6 Possible Reasons Why You’re So Gassy<\/b><\/a><\/p>\n<h3><b>What About Gas and Bloating?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you’re new to probiotics and notice that you’re gassier than usual after taking them, pair your supplement with dinner so you sleep through any of the unpleasant side effects. This effect usually occurs when someone who has an overgrowth of bad bacteria takes a probiotic supplement that also contains <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\"><span style=\"font-weight: 400;\">prebiotics<\/span><\/a><span style=\"font-weight: 400;\">, non-digestible fibers that feed gut bacteria (which many probiotic supplements do). That bad bacteria can feed on the prebiotics and produce a whole lot of gas, explains <\/span><a href=\"https:\/\/www.drlaurendeville.com\/\"><span style=\"font-weight: 400;\">Lauren Deville<\/span><\/a><span style=\"font-weight: 400;\">, N.M.D., author of <\/span><i><span style=\"font-weight: 400;\">The Holistic Gut Prescription<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don’t worry, though, if you stick to your supplement regimen, your gut bacteria should balance out in a few weeks and any gas issues should dissipate. Think of it like your gut going through a remodeling project\u2014there’s going to be some temporary construction noise before everything settles into its new, improved state.<\/span><\/p>\n<h3><b>Making Probiotics Part of Your Routine<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The easiest way to remember your probiotic? Link it to something you already do every day without fail. Here are some tried-and-true strategies:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep them next to your coffee maker<\/b><span style=\"font-weight: 400;\"> and take them with your morning oatmeal or yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Store them in the fridge next to your lunch ingredients<\/b><span style=\"font-weight: 400;\"> if you prefer midday dosing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set them on your nightstand<\/b><span style=\"font-weight: 400;\"> along with a glass of water if bedtime works better for your schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use your phone’s reminder feature<\/b><span style=\"font-weight: 400;\"> until taking them becomes automatic (usually takes about 3 weeks to build a habit)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you’re interested in making sure you never run out, consider setting up <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/adp\/auto-delivery\/N-1z11k5a\"><span style=\"font-weight: 400;\">Auto Delivery<\/span><\/a><span style=\"font-weight: 400;\"> to save 10% on every order and ensure you maintain that all-important consistency.<\/span><\/p>\n<p><b><i>Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, <\/i><\/b><a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\"><b><i>Eating Healthy<\/i><\/b><\/a><b><i> and <\/i><\/b><a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\"><b><i>Staying Fit<\/i><\/b><\/a><b><i>, today!<\/i><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You’ve probably heard 100 times by now how important your gut health is for your overall well-being\u2014and that the healthy bacteria (a.k.a. probiotics) that live in your digestive system play a huge role in keeping that gut health in tip-top shape. After all, these probiotics help us digest food, destroy microorganisms that might trigger disease,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/when-to-take-probiotics\/\">Read More <span class=\"screen-reader-text\">The Best And Worst Time Of Day To Take Your Probiotics<\/span><\/a><\/p>\n","protected":false},"author":89,"featured_media":19352,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5],"tags":[1390,71,90,1392,109,607,622,191,1391,1389,231],"class_list":["post-19348","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-absorption","tag-digestion","tag-fiber","tag-gi-tract","tag-gut-health","tag-microbiome","tag-prebiotics","tag-probiotics","tag-stomach-acid","tag-supplement-timing","tag-supplements"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- 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