Probiotics are beneficial microorganisms found in some foods, like yogurt, kefir, kimchi, and sauerkraut, and can also be obtained through supplements. Common strains of probiotics include Lactobacillus and Bifidobacterium, which offer different benefits, but both help keep your intestinal environment—or gut microbiota—balanced.
In adequate amounts, these good bacteria are associated with a variety of probiotic benefits, including helping to relieve symptoms of irritable bowel syndrome (IBS), lactose intolerance, and some infections.
While research indicates probiotics have a history of being safe, it’s still important to safely consume probiotic supplements. This article reviews the potential side effects of probiotics, who should avoid taking probiotics, how to know if you’ve taken too many probiotics and how to determine the right amount to take.
Can You Overdose on Probiotics?
Taking the most common probiotic supplements—even large doses or over extended periods—is not likely to lead to an overdose for healthy individuals. The most common side effect of probiotics is digestive discomfort.
Scientific research on the gut microbiome and probiotics is relatively new—it didn’t start gaining attention until the 1990s. While the evidence is still growing, it does not appear that long-term use of probiotics is harmful since your gut already has tens of millions of beneficial bacteria. Most likely, any good bacteria in excess of what your body needs will just leave the body via your next bowel movement.
But probiotics are not advised for everyone. Those with a serious illness or weakened immune system might need to avoid probiotic supplements as they can cause adverse effects, including infection, even in doses that don’t seem like too much. Adding a probiotic supplement to their wellness routine should be discussed with a healthcare professional.
While serious risks from taking too many probiotics are rare, you can still experience side effects.
Signs You May be Taking Too Many Probiotics
When you take probiotics, you’re providing your gut with beneficial bacteria that can help keep you healthy by displacing pathogenic bacteria. Many of the bacterial strains within probiotics already exist in your gut microbiome.
Even though the bacteria may be familiar to your body, it is possible to experience side effects from taking large amounts of probiotics. You may experience bloating, gas, nausea, or diarrhea when taking high amounts of probiotics. That being said, a few days of mild digestive upset when starting to take a new probiotic can be quite normal and mean that your gut flora is rebalancing. These symptoms should subside within a few days once the gut flora has adjusted.
Probiotics are often used to help relieve constipation and may lead to more trips to the bathroom. Research shows that probiotics can help move things through your digestive tract and may increase the number of bowel movements.
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