Skip to content
Longevity Atlas
TargetedGut, fibreVegan form available

Probiotics

Proven strains exist for antibiotic courses and IBS; taken for “general health” the evidence is weak — fermented food is the better bet.

2/5Estimated monthly cost: ≈ 15 €
Dose

Targeted: 10–20 billion CFU of a proven strain; otherwise 1–2 daily servings of fermented food (yoghurt, kefir, sauerkraut, kimchi).

Timing

With food.

⚠ Cautions

Ask a doctor if immunosuppressed or seriously ill.

What it is

Live bacterial strains; effects are strain- and dose-specific, not “probiotics” in general.

What the evidence shows

For antibiotic-associated diarrhoea (S. boulardii, L. rhamnosus GG) 40–50% risk reduction. Stanford RCT (2021): a fermented-food-rich diet raised microbiome diversity and lowered inflammatory markers — fibre alone did not.

Goals

ImmunityHealthy years

Sources

  1. Wastyk HC et al. Gut-microbiota-targeted diets modulate human immune status. Cell (2021) ↗
  2. Goldenberg JZ et al. Probiotics for the prevention of Clostridium difficile-associated diarrhea – Cochrane (2017) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.