Probiotics are live microbes that, when consumed in the right amounts, support your health. Thanks to their effectiveness and safety, probiotics are now incredibly popular and widely available.
This popularity means that manufacturers have designed many ways to deliver these friendly bacteria to your gut.
The three most common probiotic forms are liquid, capsule and powder. In this article, we ask whether the choice of form matters. We also explore other aspects of probiotics that will help you select what’s best for you.
Does probiotic form matter?
The form of a probiotic, whether capsule, liquid or powder, is just one factor to consider when choosing a product.
Although there’s been little scientific research into how different forms impact a probiotic’s effectiveness, we outline some of the potential pros and cons below.
It’s also worth mentioning that within each of these categories, there can be a fair amount of diversity. In capsule form, for instance, manufacturers might use a variety of ingredients to make the capsule’s coating – and each might have subtly different effects on how well the probiotic works.
So, even within the same category, not all probiotics are equal. You can find a high-quality, evidence-based liquid probiotic and also a poorly formulated one with no evidence behind it.
For these reasons, it’s important to do your research, and make sure there have been scientific studies in people that show positive benefits.
Liquid probiotics: design and benefits
Liquid probiotics, as the name suggests, are bacteria suspended in a drinkable liquid. Some are milk-based, while others rely on other fluids, like fruit juice or water.
Liquid probiotic: pros
Easy to take: For young children or people who have trouble swallowing – like some older adults – a liquid form may be more convenient. Liquid products also tend to fit easily into daily schedules, as they can taste good and work in your breakfast routine.
Most liquid products use lacto-fermentation: During this type of fermentation, the microbes produce lactic acid. Because they grow and develop in acid, they have a head start when they reach the highly acidic environment of your stomach.
Live on arrival: In some liquid probiotics, the live microbes are awake and thriving the moment you consume them. However, it’s important to note that in other liquid versions, manufacturers add freeze-dried bacteria at the end of the process.
Similarly, in powdered and capsule forms, the probiotic microbes are often freeze-dried. This means that if they do make it to your gut, it can take them a while to reanimate and get to work.
Liquid probiotic: cons
Shorter shelf life: This is because the microbes are kept alive, so you’ll generally find these products in a chilled section of the shop.
Require refrigeration: Liquid probiotics need refrigeration once opened, which can be less convenient if you need to transport them.
Capsules: pros and cons
Capsules are another popular form of probiotics. As with liquids, there are benefits and downsides.
Capsule probiotic: pros
Convenience and stability: Because they often contain freeze-dried or otherwise inactivated (dormant) microbes, capsule probiotics have a longer shelf life and don’t need to be refrigerated.
Protection: Depending on how the capsule shell is made (see below), it can offer protection against stomach acid. And unlike powder probiotics, the capsule shell also protects the product inside from water damage during storage.
Capsule probiotic: cons
Capsule shell issues: The shells of different capsules may dissolve at different rates. While some may remain intact until they reach the large intestine, others may not withstand stomach acid, so the dried microbes will likely be destroyed before they reach your large intestine.
Manufacturing losses: During the processing of bacteria to produce capsules, the microbes may be subjected to heat, oxygen and moisture, all of which can affect their viability.
Powders: pros and cons
Finally, powders: how do they fare?
Powdered probiotics: pros
Long shelf life: As with capsules, powders tend to contain inactivated, freeze-dried bacteria, so they’re more stable and don’t normally need refrigeration.
Dosing changes: It’s easier to change your dosage with a powder – you can weigh it out to meet your needs, and add it to a food or drink of your choice.
Powdered probiotics: cons
Survivability: Compared with capsules, powdered probiotics have the least protection against stomach acid, meaning they’re at risk of being destroyed before they reach your gut.
Stability: Powders are more susceptible to damage from high temperatures and water damage than capsules because they lack a protective coating.
How to choose your probiotic form
Capsule, powder and liquid probiotics all have pros and cons. So, the decision mostly comes down to personal choice and how a product best fits into your routine.
As we mentioned above, other factors are important when selecting a probiotic, such as:
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Quality of bacteria: It’s important to choose a probiotic with strains that have been specifically selected and fully characterised, so you can be sure of the exact identity of the bacteria.
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Evidence for bacteria: Make sure the probiotic includes species with a long history of safe use.
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Outcomes: You’ll also want to check for evidence showing health benefits in published studies.
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Dietary requirements: If you have dairy or gluten intolerances, or if you’re vegan, check the product’s label to make sure it’s suitable.
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How it fits into your routine: Because the benefits of probiotics are most pronounced when you use them regularly, it’s worth finding a product you enjoy taking.
FAQs
Here are some frequently asked questions about different types of probiotics.
Does it matter if probiotics don’t make it to your colon?
Yes, in part. For probiotics to have the maximum effect, some experts believe they need to survive your stomach acid and make it down to your large intestine. This is because most of the microbes that live in and on you call your large intestine home.
However, there’s growing evidence that postbiotics (dead bacteria, parts of dead bacteria or compounds produced by bacteria) might still have health benefits.
Is the CFU the most important thing to look for in a probiotic?
It certainly is important, but it’s one of many factors that matter. CFU stands for colony-forming unit. It’s a number on the labels of probiotics that tells you how many live microbes each dose contains.
To be effective, probiotics should contain at least 10 million CFUs, but more doesn’t necessarily always mean better. It’s important to remember: what matters most are the quality of the bacteria and the evidence that the specific strains are effective.
Are all probiotics free from gluten and dairy, and suitable for vegans?
No, not all probiotics are gluten- and dairy-free. It’s important to check labels carefully.
Summary
The bottom line is: if you’re wondering whether to try liquid, capsule or powder probiotics, there are pros and cons. Largely, it’s down to personal choice and what’s most convenient for you.
If you’d like to learn more about choosing probiotics, you can visit the website of the International Scientific Association for Probiotics and Prebiotics or the British Dietetic Association.
At the same time, there are other, perhaps more important, factors to consider, such as the quality and evidence for the bacteria in the product, your dietary requirements and how it might fit into your routine.
To learn more about gut health, visit Symprove’s Gut Hub.
Sources
Characteristics of probiotic preparations and their applications. Foods. (2022). Link.
Fruit juices as probiotic foods. Sports and Energy Drinks. (2019). Link.
Rebuilding the gut microbiota ecosystem. Environmental Research and Pubic Health. (2018). Link.
The concept of postbiotics. Foods. (2022). Link.
Viability and gastrointestinal tolerance of commercial probiotic products. International Journal of Pharma Medicine and Biological Sciences. (2020). Link.
