Medically reviewed by Patricia Mikula, PharmD

• Probiotics are live microorganisms that can help improve or restore your gut microbiota.
• Improving your gut health can lead to better immune and skin health.
• One of the most important factors in choosing a probiotic is choosing the right probiotic strain for your needs.

Taking probiotics daily can improve your gut health, boost your immune system, and may support weight management.

However, daily probiotic supplementation may not be suitable for everyone, especially for people with a compromised immune system or those who are severely ill.

1. Your Gut May Be More ‘Balanced’

Taking probiotics daily may improve overall gut health by improving or restoring your gut microbiota. The gut microbiota is a community of bacteria, fungi, and viruses that live in your digestive tract. 

A healthy gut microbe has been linked to better overall health and may:

• Help improve digestion
• Improve skin health
• Maintain a healthy weight
• Increase HDL (good) cholesterol

When the gut is imbalanced (dysbiosis), it may contribute to digestive problems, including diarrhea and inflammatory bowel diseases such as ulcerative colitis.

Studies show that taking certain probiotics can restore the gut microbiota after it is disrupted by antibiotics by increasing the good bacteria in your gut.

2. Your Immune System May Be Stronger

Some studies suggest there is a link between the gut and the immune system. By strengthening the gut, probiotics can boost the immune system.

Probiotics may boost the immune system by helping the body remove toxins, reducing inflammation, and increasing the number of protective immune cells.

A 2020 study found that certain probiotics (Lactobacillus acidophilus) increase immune cells that help the body fight off infection, such as CD4+ cells, while decreasing those that increase inflammation.

3. You May Have Less Cold Symptoms

Taking probiotics every day may shorten the duration of your cold symptoms. A 2024 study found that taking probiotics containing Lactiplantibacillus plantarum, Lactobacillus acidophilus, and Bifidobacterium animalis reduced cold symptoms and reduced inflammation.

Another 2021 study found that some probiotic supplements can reduce the frequency and severity of common cold symptoms.

More research is needed to confirm the benefits of long-term probiotic use in managing cold symptoms. 

4. Your Skin May Look Better

Daily probiotic use may improve your skin's appearance. Studies suggest certain probiotic strains may:

• Improve skin dryness 
• Decrease skin water loss 
• Increase the level of ceramides, natural fats in the skin that protect the skin and prevent water loss
• ‘Balance’ gut bacteria that also affects your skin
• Promote skin wound healing
• Reduce the risk of and may help treat some skin disorders, such as atopic dermatitis (eczema)
• Moisturize the skin

5. You May Lose Weight

Although more research is needed, some studies suggest that long-term probiotic supplementation may help you lose weight and reduce your waist circumference.

In a large 2024 study, researchers found that taking probiotics daily for a long time (about 40 weeks) led to:

• Decrease in body weight
• Lower body mass index (BMI)
• Smaller waist size

The available evidence showing the effect of probiotics on weight is mixed. In some studies, probiotics reduced waist circumference but not weight, whereas in others, researchers found that probiotics promoted weight loss.

Some experts suggest that the effect of probiotics on weight loss might depend on the probiotic strain, dose, and how long you take them for.

Studies have also found that a combination of probiotic strains containing Bifidobacterium and Lactobacillus seems to be the most effective in promoting weight loss.

Is It Safe To Take Probiotics Every Day?

Probiotics are generally safe to take every day, especially when eaten in foods such as yogurt, miso, tempeh, buttermilk, and soy beverages. 

However, some researchers have expressed concern that long-term probiotic use can lead to gradual health deterioration, especially in people with severe illnesses or compromised immune systems.

It is also not advised to give probiotics in any form to premature infants unless recommended and supervised by your healthcare provider due to the risk of severe infection.

How To Choose the Right Probiotic

Here are three tips on choosing the right probiotics:

Choose a Probiotic Strain Based on Your Needs

One of the most important factors in choosing the right probiotics is choosing the right probiotic strain.

Probiotic strains are not a one-size-fits-all solution for all health conditions. Some strains are more effective than others in improving certain symptoms.

You can ask your healthcare provider or pharmacist which probiotic strains are most suitable for your goal.

Check the Dose

The dose you take can also determine how effective probiotics are, but there is currently no official recommended dose for their use.

The number of living cells in a probiotic is indicated by the number of colony-forming units (CFU). Some probiotic products contain more microorganisms than others, which is represented by a higher CFU count.

One research review found that a daily dose of 5 billion CFU or more may be more effective than lower doses.

However, some experts believe that a probiotic with a higher CFU count is not necessarily more effective, especially because some manufacturers label CFUs as the total weight of microorganisms (including both live and dead bacteria).

The number of live bacteria may also decrease over time during storage. Make sure to choose products that list the estimated CFU count at the end of shelf life, not just at the beginning.

Your healthcare provider or pharmacist can help you locate the CFU count if you need help.

Talk to a Healthcare Provider or Pharmacist

If you are looking to try probiotic supplements, ask your healthcare provider to recommend the right probiotic strain or type to purchase, the appropriate dose, possible side effects, and how long you can use the product.

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Kristina Dawson