Tool in Your Tool Box - How to Choose Your Own Probiotic with Microbiome Expert Amanda Wikan

Hundreds of probiotic supplements, foods, and products enter the market each year, so how do you know which one is actually right for you?

We got to sit down with microbiome expert Amanda Wikan to clarify the crucial aspects, such as strain specificity, dose, and therapeutic purpose.

In this two-part series, Amanda helps demystify probiotic selection by equipping you with the essential tools to evaluate products beyond marketing hype. To begin, we're exploring how to choose your own probiotic.

1. The Importance of Strain Specificity

   
   

Not all probiotics are equal; strain specificity is critical. For example, Lactobacillus plantarum 299V will have different effects on the body from Lactobacillus plantarum K21.

• Lactobacillus plantarum 299V has specific actions on reducing abdominal pain in IBS. Whereas, Lactobacillus plantarum MF1928 may induce IBS symptoms in some people.

  
  

The Genus + species alone (e.g., Lactobacillus plantarum) is not enough; the strain (e.g., 299V) determines the actual effect. Some strains can help, while others from the same species can worsen symptoms. Knowing which one you’re consuming is important to optimize your health.

2. Misleading Supplement Labels

Many brands don’t list their probiotics strain or the units per strain. The colony-forming units (CFUs) per strain are incredibly important. A minimum effective dose is 10 billion CFUs per strain. Products will normally state the genus + species (e.g., Lactobacillus plantarum) but neither the strain nor the number of units. Products that lack this clarity are considered unreliable.

3. Probiotics Do Not Colonize the Gut

Supplemental probiotics are temporary visitors, staying for around 3 days. They don’t rebuild the microbiome—only feeding native bacteria (prebiotics) or fecal transplants can do that. Therefore, if you’re introducing a new species, it is a consistent lifelong process, but it’s worth the time!

4. Functional Uses of Specific Strains

Below are a few bacterial strains to emphasize the importance of utilizing specific probiotics for health outcomes.

• Saccharomyces boulardii (Florastor):

  • Found in fermented lychee drinks in indigenous Amazonian tribes.

  • Helps prevent antibiotic-associated diarrhea and supports immune function.

  • Effective during and after antibiotics.

• Bifidobacterium infantis:

  • Crucial during infancy to develop immune tolerance (e.g., prevent allergies).

  • Should be present in the mother’s microbiome during pregnancy and breastfeeding.

  • Can also help adults with allergy-related conditions.

• Lactobacillus rhamnosus GG:

  • Another strain that supports immune regulation and works well with B. infantis.

5. Mechanisms of Action

Probiotics support health through multiple mechanisms within the body. We are just beginning to understand the plethora of ways they assist us, but some of the mechanisms include:

• Immune modulation (e.g., increasing secretory IgA)

• Binding viruses, reducing infection duration

• Balancing immune response (especially early in life)

• Producing neurotransmitters (e.g., serotonin, dopamine)

• Interacting with the vagus nerve, affects mental health

6. Practical Guidance for Consumers

   • Choose probiotics like tools: for targeted, research-backed outcomes.

   • Look for:

     • genus + species + strain name

     • Minimum 10 billion CFUs per strain

   • Don’t rely on vague “probiotic blend” claims.

7. Fermented Foods vs. Supplements

Fermented and other probiotic foods are incredibly beneficial for your overall health, even though you may not know the specific strains or CFU count, so don’t disregard them. In fact, maintaining consistent probiotic foods within your eating habits has shown to be incredibly beneficial.

But using targeted supplemental probiotics can assist specific health outcomes, especially when done correctly! If interested in learning more, speak to your Client Advocate.