#312: Understanding Probiotics [Supplements Series with Dr. Viegas]

Michelle:
Hello there, health coaches. Welcome to our supplements expert series. I've put this together for all of us because let's be honest, we did not learn much about supplements in health coaching school. That's just a fact, and yet it comes up all the time and you're probably taking your own supplements too. So today we're going to focus on probiotics and Dr. Viegas from Fullscript is here to help. This episode is brought to you by Practice Better, the practice management software I've used for myself and always recommend for health coaches because it is built for practitioners like us. Practice better handles everything from billing, scheduling, helping you run your sessions and get this, it even integrates beautifully with fullscript. So you can share supplement options with your clients. Go sign up for a free trial. You can save 30% off your first three months at healthcoachpower.com/pb. That stands for Practice Better. Dr. Viegas, thank you so much for being here. Can you tell us a little bit about yourself?
Dr. Viegas:
Well, thanks for having me, Michelle. Sure. So I'm Dr. Eric Viegas. I'm a naturopathic doctor in Ottawa, Canada. I currently work at Fullscript as a medical product manager, very much versed in supplement quality and teaching providers how to spot high quality supplements and perhaps lower quality supplements. Prior to my work at fullscript, I actually worked for some of the larger supplement companies in Canada in their education department.
Michelle:
Alright, thanks for giving us a little rundown there. You guys have heard us say the word fullscript a few times, so I just want to let you know if you're not aware already. Fullscript is a platform for practitioners, including health coaches where you can earn passive income and save up to 35% on over 350 brands of supplements and it's free to use. So go get more info about that at healthcoachpower.com/fullscript. Info for today we're going to be focusing on probiotics, which I know a lot of clients are asking our coaches about all the time, yet again, we're not generally trained in this area and it's a kind of complicated thing. So can you start us off with just the top lining for us? What are probiotics? How do they benefit overall health?
Dr. Viegas:
Sure, yeah, great place to start. So probiotics are live microorganisms and they're often referred to as good bacteria. They can help maintain healthy gut flora. So probiotics can be derived from plants, human cells, animals, spores, the list goes on and on, and probiotics support digestion and gut health and also the immune system, which is mainly located in the gut. There are many probiotics supplements on the market, but not all are created equal and we could spend probably a lot of time talking about various different species and strains. But I would recommend for the health coaches listening today, check out a great resource. I have no affiliation to them. They're called AE Probio. So they're a helpful resource that can help start your journey into probiotics by bolstering basic understanding of what probiotics are and also providing, which I feel is very helpful, a breakdown of research on various products on the market and their indications.
Michelle:
Well, that's a great resource. Thanks for sharing that. We'll get that link in the show notes if we're out there either with a rudimentary understanding of probiotics or if we do a deep dive into that resource. I know with all supplements it's a little bit confusing though because you're looking at all these brands, it's kind of like choosing wine. You end up choosing based on the label, how much you like, how pretty the label is, and that's probably not the right way to go about it. What should we be looking for in terms of quality?
Dr. Viegas:
Great question. So I would say look for a product with well-researched species like specific strains of lactobacillus acidophilus or bifidobacterium lactus, and of course ensure that it has enough colony forming units or CFUs, which are the gold standard for measuring the potency of probiotic products. And they're typically in the billions of CFUs to be effective, I would consider clinical evidence supporting the specific strains for the health goals of your clients. So numerous studies support probiotics benefits for gut health, including reducing symptoms of irritable bowel syndrome known as IBS and supporting the immune system. Additionally, some studies also show potential benefits for mental health, such as reducing symptom severity and conditions like anxiety and depression.
Michelle:
That thing about CFUs is important because I've noticed sometimes with lower cost probiotics you look and the number of CFUs in there is way, way, way smaller than another product at might be at a higher price point, but you're actually getting far more. Would you say that's a typical thing that you might find among brands?
Dr. Viegas:
Oh, definitely, yeah. Very important to look again at CFUs and the billions, because to your point, a lower quality probiotic product might contain only millions or very small amount, and that's really just a drop in the ocean if you consider the trillions of organisms that are colonizing our gut.
Michelle:
Ah, okay, good. So we're going to look at those numbers. What about third party testing? I know that's a thing with fish oil. Is that a thing with probiotics?
Dr. Viegas:
Yes, it is. Third party testing actually applies to many different categories of supplements and essentially third party testing ensures that what's on the label is in the bottle. So third party testing ensures the product contains the strains listed on the label in the correct CFU amounts and that it's free from contaminants. And so contaminants here could be things like pesticides, heavy metals, certain drugs or allergens. So this essentially helps guarantee the safety and effectiveness of the product. And the label should list the third party certification seal along again with those specific strains and their CFU count at the time of manufacturer. And I would say in addition to third party certification seals, always, always check for an expiration date on the product and also ensure that products are stored correctly from wherever you buy your supplements.
Michelle:
Great. I was going to ask you, how do we know if it's third party tested? There is usually some type of label or seal or something like that. And then I imagine if we are buying through fullscript, that's listed right there in the product description?
Dr. Viegas:
That's correct. It will be listed there, and again, it'll be directly on that label. So there are third party certifications that are more at the brand level. So you'll see certain brands on their websites, they'll say third party certified for CGMP, and then they'll provide those details. But for third party testing, you want to make sure that that specific seal is directly on that product label.
Michelle:
Great tip. All right. So for I know health coaches are buying probiotics for themselves, I know I buy them for my kids. We're probably talking to our clients about them. Heck, we probably just have friends and family members asking us these questions all the time. They assume we know and we don't necessarily know. So it's good to at least have this background of knowledge. What about interactions? If people are taking certain medications or they're doing other supplements, do we have to worry about the kind of probiotics we're taking?
Dr. Viegas:
Yeah, another great question. So probiotics are generally considered safe, but to your point, they may interact with certain medications like antibiotics by reducing their effectiveness, but at the same time, probiotics can also help replenish beneficial bacteria after antibiotic use. So timing is important for dosage considerations here. Clients should aim to take supplements a few hours away from antibiotics to ensure optimal effects of both the medication and the supplement. When it comes to supplement interactions, you'll actually start to see there's a lot more products on the market now that contain additional antioxidants or other ingredients that might actually help to bolster the effect of the probiotic organisms.
Michelle:
Oh, that's interesting. I didn't know that, but I did know about alternating antibiotics with probiotics. So I know our pediatrician always tells me if it's a twice a day thing for the kids. In between those doses is when you want to give a probiotic to protect what's getting ravaged in their gut with antibiotic use?
Dr. Viegas:
Yeah, correct. I mean, as the name implies antibiotics, they'll kill off bacteria, and oftentimes that means that sort of more pathogenic like fungi, yeast can maybe start to take over. So supplementing with a probiotic not only helps to replenish the bacteria that are there, but could also help to prevent the colonization of those pathogenic organisms.
Michelle:
I have a question. I think about this a lot when I'm buying because we tend to find a brand and then we like the brand even when it comes to makeup or clothing or anything and then we buy it again. But when it comes to probiotics, is it cool to stick with the same brand that we know and we love or I feel like it's the kind of thing you want to be rotating?
Dr. Viegas:
That's a good question. I think it would come down to the specific case. The case. So again, if that specific product is involved in a clinical trial for kind of what the indication is, then I would recommend following that. But if it's more for general use, then yeah, for sure people can kind of rotate through different probiotics just to ensure that they're getting a variety of different strains.
Michelle:
I mean one day, and there probably is some service out there, I don't know, that tells us exactly what microbiota we have floating around inside our guts. But until we can monitor that in real time, it just helps to make sure we're getting a variety. And don't forget those probiotic fermented foods everybody, but especially for clients who are not going to eat sauerkraut. That's just a little side note there.
Dr. Viegas:
Love my kimchi. I just have to add that in. I love
Michelle:
Eating kimchi. Exactly right. We can do both.
Dr. Viegas:
My wife doesn't appreciate the smell when I open the container in the house, but I love my kimchi.
Michelle:
She will grow to love it. That's my prediction. We do a lot of fermenting around here. Awesome. We always like to do stuff with food first when we can, but I mean honestly, most of our clients are going to put their nose straight up in the air when it comes to kimchi or anything like that, unless they're very, very special and rare. So we have, or probiotics, let's say I have mine in the refrigerator. I wanted to ask you just explain a little bit about storing them, especially if you travel. Is it okay to take a few of 'em, throw 'em in a container? Are they going to last for three days?
Dr. Viegas:
That's a great question. Generally probiotics, whether they're shelf stable or refrigerated are manufactured with overages. So they'll contain over a hundred percent of the listed CFU just to ensure that by the time they expire, they contain about a hundred percent. But it's important to note here that some probiotics, again need refrigeration while others are shelf stable, which means that to your point, you can throw them into your luggage, you can travel with them and not worry about having to refrigerate them. So it's important to follow the storage instructions on the label to ensure that the live bacteria remain active and effective. And it's also important that proper storage and handling is followed by the online platforms or brick and mortar stores where you buy your probiotics. So just to note here, I do work for fullscript. I just wanted to highlight that Fullscript takes a lot of time to ensure current good manufacturing practice compliance when they receive handle store and ship products. So for example, refrigerated probiotics are always shipped with cold packs to help protect against heat and humidity,
Michelle:
Right? So you could go, I'm not saying that anyone's doing this, but you could potentially go to a store, you could spend $40 on a bottle of probiotics and everything inside could be dead if it's been sitting in a hot warehouse for the last year.
Dr. Viegas:
Absolutely. Yeah. And that's definitely a concern, right? So it's important that you vet those sort of storage standards from the companies that you're buying products from.
Michelle:
Alright, awesome. So I'm sure anyone listening who's not currently taking probiotics is now like maybe I should be taking a probiotic and I know when we start anything, you have to be careful and go slow. What does somebody need to know about starting out with a probiotic supplement? Are there any side effects that we should be aware of?
Dr. Viegas:
Yeah, another great question, Michelle. So most people tolerate probiotics well, but with most supplements, some people actually experience mild side effects like gas or bloating. So these symptoms they usually resolve after the body adjusts to prebiotic fiber that might be present in the product, and as friendly strains help to deal with pathogenic ones while temporarily colonizing the gut. In most studies you'll see probably around six to eight weeks an alleviation of those symptoms, but if symptoms do persist, clients should definitely consult their healthcare provider.
Michelle:
So if you start taking it, you might be a little bit gassy for up to, you said six to eight weeks, but if it continues, exactly, we got to look into
Dr. Viegas:
That. Yeah, in addition to that there, oh, sorry, go ahead.
Michelle:
I was going to say, and of course we always want our clients consulting with their doctors anyway when they're going on these things, but it's for ourselves and just in general think that's really helpful to know that there might be an adjustment period.
Dr. Viegas:
Absolutely. And to add to that, some clients might also experience changes in bowel habits, and that's typically what we see with probiotics. So again, yeah, to your point, if it lingers longer than it should definitely consult your healthcare provider.
Michelle:
Awesome. Now, I know all of our health coaches are worried about scope of practice and we can't be telling our clients to take probiotics, and no one is suggesting that you do that. The fact of the matter is people are going to this store. They are going online without consulting you, me or anyone, and buying stuff and just starting to take it willy-nilly. So expect clients to come to you with things like, I don't know why my stomach's acting this way. You might ask, have you started taking any new supplements recently? These might be things they're doing on their own, and you can just help them sort out the puzzle pieces as well as of course, refer them to their doctor. So thank you so much for helping us today. Just better understand probiotics and how to look for them and what to buy and what to do when we get them.
To your point about the cold pack, I get all of my probiotics for myself and my kids through fullscript always with that cold pack. So you can definitely mail order these things and you can get 'em on auto fill so it just automatically comes to your house every few months. For all of our listeners, I want you to go to healthcoachpower.com/fullscript info for more information and to set your free account. I mean, you might as well. It's a free account. Just go check it out and keep listening because in the next episode of this series, Dr. Viegas is going to help us choose a quality multivitamin. It is always good to keep learning, right?
This episode has been brought to you by Practice Better. That's no coincidence. Practice Better is a powerful client management tool for health coaches. It integrates seamlessly with Fullscript to help you serve your clients' best. I use it all the time with my own health coaching clients. And still, you want to know a secret? Still to this day earn passive income from clients recurring supplement purchases. And it is so easy with Practice Better because it's all integrated, it's all in the same place. So you can go get your free trial and save 30% off your first three months of practice. better at healthcoachpower.com/pb, and we'll see you next time.