The Best Time to Take Probiotics Supplements, According to Health Experts

a photo of a woman looking at a probiotic pill while holding a glass of water

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Probiotics are a popular supplement taken by nearly 4 million Americans.1 These live microorganisms, which are made up of bacteria and yeast, can be found in capsule form and in fermented foods like yogurt, pickles and kefir. Probiotics have the potential to improve digestion and gut function and support immune health.

After a nasty stomach bug left your gut feeling out of whack, you might consider a probiotic. But after picking one at the drugstore, you might wonder: when is the best time to take it? The answer isn’t simple. We consulted with health experts, including dietitians and a doctor, who walked us through all the factors we had to consider first.

Factors to Consider

Type of Probiotic

When perusing the probiotic aisle, you’ll find a plethora of supplements, from refrigerated to shelf-stable, and in varying forms like capsules, powders and liquids. Each probiotic you pick up will list probiotic strains and different amounts of colony-forming units (CFUs), while often highlighting potential health benefits for its intended use.

“Of the multiple strains found in probiotics, the two most prevalent are Lactobacillus and Bifidobacterium. In most scenarios, these probiotic strains are deemed safe with certain exceptions. While there are no known specific guidelines for daily intake of CFUs, you may see a range anywhere from 10 to 20 billion CFUs for adults. It should be encouraged that each individual consult with their health care provider for appropriate dosing,” says Kunal Lal, M.D., an internal medicine physician based in Miami.

Elizabeth Shaw, M.S., RDN, CPT, a registered dietitian nutritionist, founder of Shaw Simple Swaps and the author of the Air Fryer Cookbook for Dummies, explains, “Each probiotic functions differently and there is not a one-size-fits-all approach to their use. While some strains offer benefits for those who struggle with gastrointestinal diseases, others are beneficial for allergies, acne, respiratory disorders and even dental health.”

Dietary Habits

Just one day of eating a low-fiber diet can reduce gut microbiome diversity.2 Fibrous foods keep your gut flourishing and happy; therefore, a fiber-rich diet is essential to maintaining a healthy gut. While a probiotic supplement can be helpful and support your gut, relying solely on a supplement cannot make up for a poor diet. Similarly, a study found that a high-sugar diet promotes inflammation and may harm gut health.3 So consider your probiotic supplement as just that—a supplement to go along with a healthy diet, not a fix.

10 Amazing Health Benefits of Fiber

Health Conditions and Medications

Most healthy individuals can safely take a probiotic. Lal recommends anyone currently on antibiotics separate the timing between their antibiotic regimen and their probiotics. Antibiotics work to kill bacteria to treat certain infections, and you won’t want to counter this effect with the healthy bacteria that the probiotics are adding to your gut. Lal recommends taking the antibiotic first and then waiting at least two hours before taking your probiotic supplement.

He also states, “Anyone very ill in an immunocompromised state, patients with end-organ failure, or people with small bacterial intestinal overgrowth (SIBO) should avoid taking a probiotic. As well as anyone requiring high dose and/or long-term use of corticosteroids, such as individuals with autoimmune diseases like Crohn's disease or connective tissue diseases such as rheumatoid arthritis or lupus. These patients should typically avoid taking a probiotic due to the potential drug interaction, as they may even cause an infection or colonize in your body in a harmful way.”

Morning vs. Evening

Whether you’re a morning bird or night owl, the verdict is still out on the best time of day to take probiotics. Jenna Braddock, M.S.H., RD, CSSD, a performance dietitian at MakeHealthyEasy.com and RhythmSportsNutrition.com, explains, “There are not any commonly acceptable, scientifically backed reasons why someone should or should not take a probiotic in the morning. For many individuals, the morning ritual of taking their supplements has provided the best case for remembering to take them.”

Shaw adds, “While the strain and amount of probiotics may affect how and when you should consume them, a general rule of thumb is to work with your medical team to help ensure other medications and foods won’t affect their efficacy if consumed together.” She also says if you experience gas after taking a probiotic supplement, taking it earlier could ease the discomfort and help avoid disrupting your sleep.

With or Without Meals

Another common question health experts face is about food: Should I take my probiotic with or without a meal? Shaw explains, “Unfortunately, studies are not consistent in this area, leaving both the consumer and supplement manufacturer confused. One study found that non-enteric coated bacterial probiotics should be consumed either before or with a meal containing fats for optimum bacteria survival of the probiotic. However, this is just one study and again, each strain is different.”4

Braddock also says, “As with most supplements, the best time to take them is first and foremost when you will remember to take them! Consistency is most important. One study found that in as little as eight days after discontinuing the use of probiotics, that strain was no longer detectable in the gut,” per Braddock.5 And remember, what works for one person may not work for another. So, try taking your probiotic with and without a meal to see how you best respond.

Is There a Best Time?

Ultimately, all our experts agree that the best time to take your probiotic supplement is the one that works best for you specifically. They also recommend checking each product’s label for specific timing instructions, as each probiotic may differ.

Lal reminds us it's essential to pay attention to how your body reacts to the supplement. He says, “If you find yourself having abnormal pain, nausea or diarrhea when taking probiotics with or without food, you may need to alter your daily schedule when you take it.”

Additionally, Shaw emphasizes, “Finding what fits with your daily habits to ensure you are fitting them into your diet in a way that works for you and is able to become a habit is most important.”