Is Probiotic Powder Better Than Capsules?

With ongoing research uncovering the numerous health benefits of probiotics, the supplement industry has exploded in probiotic products. With probiotics available in powders, capsules, liquids, tablets, beads, and drops, it can be dizzying to know the differences and which is the better choice.

Among the sea of different probiotic supplements, powders and capsules are the most common. But of these, which is better? Let’s find out.

What Are Probiotics?

In case you’ve been living under a rock lately, probiotics are beneficial microorganisms, also known as “good bacteria” that help to regulate gut health as well as perform a variety of other essential benefits for our bodies. (Source)

Probiotics can be found in many food sources, including fermented dairy products like yogurt and kefir, and other fermented foods such as sauerkraut, miso, tempeh, kimchi, and kombucha. However, many people aren’t consuming enough of these foods, so probiotic supplements were created.

Probiotic supplements are considered safe for most healthy individuals with a low risk of side effects. However, those who suffer from a compromised immune system should avoid taking probiotic supplements out of an abundance of caution.

What Is Probiotic Powder?

Probiotic powders are concentrated powdered forms of live beneficial bacteria that can easily be added to liquids or foods.

They are created by selecting various strains of microorganisms, growing them, fermenting them, concentrating them in a centrifuge, and then blending them into a fine powder.

Probiotic powder is often used to make capsules and pills but some supplement brands keep them in powdered form to allow for more versatility.

What Are Probiotic Capsules?

Probiotic capsules are the same as probiotic powders but encapsulated to add a protective barrier to the probiotics during digestion.

Capsules are beneficial to those who don’t enjoy mixing powders into food or liquids or who are low on time and wish to simply add probiotics to the rest of their morning supplement routine.

Benefits Of Probiotics

If you’re wondering how probiotics can help you, the answer might surprise you.

As research continues, numerous potential health benefits of probiotics are being uncovered. Eating probiotic-rich foods or taking supplements can help balance your gut with healthy bacteria which may prevent a variety of ailments including digestive issues (such as IBS and diarrhea), allergies, skin conditions such as eczema, obesity, and even some mental health disorders among many others. (Source)(Source)

Additionally, certain strains of probiotics may help to prevent the health of your heart by supporting healthy LDL cholesterol levels and blood pressure.

Probiotics are also essential for optimal immune function and may help to reduce the severity or duration of certain conditions such as upper respiratory conditions or infections such as urinary tract infections; however, the research for this remains ongoing. (Source)(Source)

Probiotics may also be especially helpful for certain population groups or genders. For example, many men may find benefit in taking probiotics as they may help to provide additional support for muscle growth and recovery as well as the other benefits listed above. (Source)

While these potential health benefits are enticing, it may be challenging for some to know if probiotics are working for them.

Some signs your probiotic supplement is helping you include a noticeable improvement in your digestion such as reduced gas or bloating, your skin is improving, you are getting sick less often, or you have more energy and focus. (Source)(Source)

Benefits Of Probiotic Powder vs Capsules

For those who dislike taking pills, tablets, or capsules, you may be wondering “Is probiotic powder better than capsules?” Let’s compare the two.

Probiotic powders are easier to add to other supplement powders or include additional ingredients compared to supplement capsules.

In fact, probiotic powders often have a much higher prebiotic content than probiotic capsules.

Prebiotics are compounds found in many fibrous foods, such as bananas, artichokes, oats, and apples, that provide nourishment to our beneficial bacteria and they work to complement probiotic supplements well for optimal gut health. (Source)

However, powdered probiotics often contain a shorter shelf life compared to capsules because it is directly exposed to air and moisture that can cause them to break down whereas capsules have a protective coating. This also makes powders more prone to be affected by certain foods that you take with your powder as well as being potentially broken down by stomach acid.

Certain strains of probiotic bacteria are more hearty and less impacted by stomach acid compared to others.

For example, most Lactobacillus strains of bacteria come from the human intestines and are therefore more hearty and resistant to stomach acid. Additionally, other strains such as Bifidobacterium and Enterococci are also more resistant to stomach acid compared to other strains. (Source)(Source)

In the end, there are pros and cons to both powdered and capsule supplements. While probiotic powders may be more versatile, capsules may be heartier.

Which one you choose will depend on your personal preference. What is most important is that you choose a high-quality product and take it consistently for maximum benefits.

How To Mix Probiotic Powder

If you are new to probiotic powder, you may be wondering what to mix it with. To make sure to get a product that provides you with the best results (live bacteria) without clumping, mix your probiotic powder in cool or room temperature water or other beverages.

You can also mix probiotic powders into soft foods but avoid foods that require blending or heating to high temperatures. Probiotic powder will not work well mixed into baked goods as the high heat during baking will kill the live bacteria. Mix your probiotic powder with food and beverages immediately before eating.

The best timing to take probiotics or if they should be taken with food has not yet been established; however, many supplement companies recommend taking probiotics consistently for best results. For many people, this means first thing in the morning with breakfast but you should do whatever works best for you.

Whether you choose a probiotic powder or a capsule be sure to choose from a trusted brand. Look for products that contain at least 1 billion colony-forming units (CFUs) per serving and store the product according to the instructions on the label.

Always speak with your doctor or healthcare provider before adding a probiotic supplement to your routine, especially if you have a compromised immune system. Pregnant women and children should avoid taking probiotic supplements.