Don't take probiotics long term when you have no gut problem

Moderate value
Evidence B
Saves money
Free
Takes minutes
No willpower

In plain words

When 45 trials in healthy adults are looked at together, taking probiotics does not lastingly change the bacteria in the gut, which go back to what they were once you stop, and it does not improve blood fats either. There is separate evidence for specific situations such as diarrhea caused by antibiotics, which are not covered by this item.

Cost: About 2 to 5 CNY a day, 700 to 1800 CNY a year.
What you get: One review looked together at 45 trials in healthy adults and concluded that “it failed to support that probiotics cause lasting change in the gut microbiota, or improve blood lipids in healthy adults.” The bacteria in the gut do change, but only temporarily, and go back when you stop. It looks like a good deal because “gut health” is a phrase broad enough that fitting it to anything is never wrong, and a daily bottle is cheap per unit
Notes: The same review also said there were some small improvements in healthy people, such as better-formed, more suitably soft stools and more lactobacilli in the vagina of women. Diarrhea caused by antibiotics, and one specific strain used for one specific disease, each have their own separate evidence and are a different matter. This item is only about healthy people taking it every day as a supplement
Evidence grade: B : Supported by research but without a precise number, or based on small or single studies.
Sources: Khalesi S et al. (2019). A review of probiotic supplementation in healthy adults: helpful or hype? Eur J Clin Nutr. https://doi.org/10.1038/s41430-018-0135-9

Translated from the Chinese original. Original book, section 6, tip 11. Content may be out of date and rules differ by place. When you actually deal with an agency, a doctor or a court, follow what local officials, doctors and lawyers tell you. Disclaimer