Do You Need to Refrigerate Probiotic Supplements?
Key takeaways:
Probiotics support gut health by promoting a diversity of good gut flora (bacteria). This can help with digestion and immune function.
Some probiotics are freeze-dried during manufacturing. These probiotics are shelf stable, so they don’t need to be refrigerated. Other probiotics contain live cultures that need to be refrigerated to stay effective.
Refrigerated probiotics aren’t better than shelf-stable probiotics. For both types of probiotics, it’s important to follow the storage instructions on the package.
Probiotic supplements are some of the most common supplements on the market. But, with so many different strains and ways to take them, how do you know which one is right for you? And do you need to refrigerate all types of probiotics?
We dive into the debate of whether you should store your probiotic supplement in a cool environment. A registered dietitian explains the benefits of probiotics and provides general tips on how to pick a high-quality supplement.
What are probiotic supplements?
Probiotics are live microorganisms, such as yeast or bacteria. Probiotics are naturally found in many fermented foods and drinks, such as yogurt and kombucha. But they’re also sold as supplements. Probiotics may have health benefits when ingested. This is because they may help balance your microbiota, the billions of bacteria and microorganisms in your gut.
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The purpose of your microbiota goes far beyond aiding digestion. As Sydney Greene, MS, RDN, told GoodRx, gut microbiota “play a starring role in overall health.” Research has shown that the type of microorganisms in your gut can affect everything from your immune system to your heart health.
Probiotic supplements are thought to encourage “good” bacteria and discourage “bad” bacteria. With more “good” bacteria and less “bad,” your gut could do a better job of:
Making vitamins, hormones, and other substances
Playing a role in nutrient absorption
Helping your gut health after taking antibiotics
Health benefits of probiotics
Research on probiotics has exploded in the past few decades. Scientists are studying whether probiotic supplements might help treat certain medical conditions. The evidence isn’t conclusive yet, but it’s possible that probiotics may play an important role in:
Preventing dental cavities
Lowering cholesterol
Preventing urinary tract infections (UTIs)
Reducing allergies and eczema
Do probiotics need to be refrigerated?
Perhaps a friend, family member, or even physician told you that probiotics need to be kept in the fridge to work properly. But not all probiotic supplements need a cool environment.
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Whether probiotics need to be refrigerated depends on how the probiotics were processed. Live microorganisms are usually very sensitive to temperature. They’re weakened by hot temperatures and humidity. To get around this issue, some probiotics are freeze-dried. This process makes them shelf-stable, which means they stay effective even at room temperature.
But not all strains of probiotics can survive the freeze-drying process. So the best way to keep those probiotic strains effective is by keeping them refrigerated. Probiotics that need to be refrigerated are often found in drinks and dairy products. Shelf-stable probiotics are often used in dry foods like granola, pills, or capsule form.
Studies have confirmed that when live probiotics are added to fermented foods, those probiotics lose their effectiveness at room temperature. So you need to follow the instructions on the label and refrigerate them. However, when the probiotics go through a freeze-drying process, they can often last for up to 2 years at room temperature.
What do the experts say?
“Products containing live organisms will need to be refrigerated, as they are sensitive to moisture and heat,” Greene said. “However, if a product uses freeze-dried organisms, they often do not require refrigeration.”
Be sure to read the label on the bottle before purchasing the supplement, as it will state whether it requires refrigeration or if it’s shelf-stable.
“It’s important to note that if your probiotic says it should be refrigerated on the bottle, but you do not see it stored that way in the store, or if it is shipped to you without ice, you should assume that the potency has drastically declined,” Greene said.
Another thing to watch out for on the label? The number of CFUs listed on the probiotic bottle. CFU stands for “colony-forming unit,” which is how manufacturers quantify the number of live bacteria that make up one serving of probiotics. CFUs are the same as “live cultures.”
“When looking for a probiotic, check to make sure that the amount of CFUs are guaranteed through expiration,” Greene said, advising to ditch any bottles that say “[#] CFU at the time of manufacture.”
Which is better? Refrigerated vs. shelf-stable probiotics
As long as you’re following the storage instructions for that specific probiotic, there isn’t a clear winner when it comes to the “refrigerated or not” debate. Both are probably equally effective.
The National Institutes of Health (NIH) don’t take a position on whether you should choose refrigerated probiotics or shelf-stable probiotics. Instead, it provides detailed information on the studies that have been done on probiotic strains used for different health conditions. The NIH recommends choosing probiotics with a strain that has been most studied for the health condition you’re trying to treat.
How to shop for probiotic supplements
The best probiotic supplements to look out for are the ones that list the genus, species, and strain of bacteria, Greene said. Take Lactobacillus acidophilus MN5, for example. Lactobacillus is the genus, acidophilus is the species, and MN5 is the strain designation.
“Many times, when all three are listed, this means the bacteria have been examined by researchers,” Greene said.
Other tips? Opt for one of these three probiotic strains, since they’re the most well-researched:
Lactobacillus
Bifidobacterium
Saccharomyces boulardii
But keep in mind that the FDA doesn’t regulate probiotics, so you can’t know for sure if the strains and quantity in the bottle are what’s advertised. It can help to look for supplements that have been certified by a third party, such as U.S. Pharmacopeia, Consumer Lab, or NSF International.
It’s also important to talk with a healthcare professional before choosing a probiotic supplement that’s best for you and your health goals.
Who should avoid taking probiotics?
While probiotics are generally recognized by experts as a safe supplement, Greene said they may not be beneficial for everyone.
“If you are immunocompromised, recovering from surgery, or dealing with a chronic illness, it may not be wise to take a probiotic,” Greene said.
She added that it’s important to weigh the pros and cons of taking a supplement with a healthcare professional. They also may cause digestive issues, such as bloating and gas.
The bottom line
Not all probiotics need to be refrigerated to maintain their strength. It comes down to whether the supplement contains live cultures or freeze-dried ones. The label will say if the supplement needs to be refrigerated, so be sure to read that before purchasing.
Refrigerated probiotics aren’t better than shelf-stable probiotics. The important thing is to look at the strain it contains and the health benefit you’re looking for. Remember, the science is still ongoing regarding probiotics and their effect on overall health. So reach out to your healthcare professional if you have questions about whether probiotics are right for you.
Why trust our experts?
References
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