Confused about the many probiotics supplements out there? Your body needs good bacteria to thrive on. The following guide will assist you in making the right choices for buying bugs.

Read the Label

Probiotic supplements should list each bacteria species they contain and they should guarantee the number of viable cells per gram at either the time of manufacture or purchase.

Experts generally recommend a daily intake of 2 to 5 billion colony forming units (CFU's) a day. Look for products with 1 billion or more live bacteria guaranteed at the time of purchase.

If the label is unclear, contact the manufacturer or supplier directly; usually contact information is marked on the label.

Feed Your Bacteria

Probiotics such as inulin and fructo oligosaccharides (FOS) are indigestible substances in food that pass through your digestive tract and help feed beneficial bacteria. They can be purchased separately or combined with probiotic supplements. Food-friendly sources of naturally occurring probiotic include garlic, asparagus, Jerusalem artichokes, some yogurts (read the label) and chicory root tea.

Get Into Freshness

Exposure to moisture, oxygen, or heat can negatively affect probiotics. Pay attention to the expiration date on the bottle, and buy the freshest product you can find. Then keep it refrigerated to prolong the shelf life and maintain its viability, even if you are using the freeze dried variety.

Timing is Everything

Here is where the rules seem unclear. Most health care practitioners recommend that you take probiotics on an empty stomach, between meals. They don't always agree, however, about when to begin probiotic therapy if you are taking antibiotics.

Some say to wait until you complete the course of antibiotics since they will wipe out whatever good bugs you take in. Others, such as natural health gurus, suggest that you begin probiotic immediately, claiming that enough of the bacteria will survive to protect your gut.

It is strongly recommended that women prone to vaginal yeast infections take probiotics a few hours before or after the antibiotics for at least two weeks, but preferably for a few months afterward.

Tried and True

These bacteria are your gut's tried and true allies:

• Lactobacillus acidophilus promotes good digestion, combats antibiotic-associated diarrhea, and boosts immunity.

•L. burglarious reduces the severity of childhood intestinal diseases, including diarrhea.

• L. plantarum helps irritable bowel syndrome and prevents post-surgical infections.

•Bifidobacterium bifidum is an excellent immune-booster, especially for children.

• Saccharomyces boulardii helps reduce the incidence of antibiotic associated diarrhea. Preliminary studies indicate it may be effective in treating ulcerative colitis.

As with any vitamin or supplement, please consult your doctor before taking. Author Beverly Terhune speaks from 35 years of living with Rheumatoid Arthritis and shares her experience, strength & hope on how to lead a healthy, substance-free life.

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