Summary:
· Prebiotics and probiotics support gut and skin health, aiding inflammatory skin conditions like acne, eczema, psoriasis, and rosacea Probiotics are beneficial bacteria found in fermented foods and supplements
· Prebiotics are fibers that feed probiotics, helping them thrive in the gut
· Gut and skin health are closely linked via the gut-skin axis, and a balanced gut microbiome can help reduce inflammation and flare-ups associated with chronic skin conditions
Introduction
Maintaining a balanced gut microbiome is essential for overall health, including skin wellness. The trillions of microorganisms residing in your gut play a crucial role in digestion, immunity and, believe it or not, even in the health and appearance of your skin. Prebiotics and probiotics are vital tools for cultivating a thriving gut microbiome. However, knowing how and when to take them is just as important as including them in your daily wellness routine.
In this blog article, we will explore the best ways to take prebiotics and probiotics, when to take them, and how they can contribute to skin health - particularly for individuals dealing with inflammatory skin conditions such as acne, eczema, psoriasis, and rosacea.
What Are Prebiotics and Probiotics? [1]
Probiotics are live microorganisms such as bacteria and yeast that yield health benefits when consumed consistently and in adequate amounts. These beneficial microbes naturally inhabit the human body, especially in the gut, and play an important role in maintaining a balanced microbiome. They are most commonly found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso, as well as in dietary supplements.
Their primary function is to support gut health by promoting a balanced microbial environment. They do this by competing with harmful bacteria for space and nutrients, producing antimicrobial substances, thereby strengthening the gut barrier. Probiotics also help to regulate digestion, improve nutrient absorption, and support immune function.
Different strains of probiotics serve specific functions. For example, Lactobacillus, Bifidobacterium and Akkermansia are commonly associated with gut health, whereas Saccharomyces boulardii, a type of yeast, is known for preventing antibiotic-associated diarrhea. The effectiveness of probiotics depends on factors such as the strain used, its dosage, and an individual's unique microbiome.
- Prebiotics
Prebiotics are non-digestible food components such as fibers and certain carbohydrates that serve as a food source for beneficial gut bacteria. Unlike probiotics which introduce live microorganisms into the body, prebiotics help to nourish and support the growth of existing beneficial bacteria already present in the gut, especially the Lactobacillus, Bifidobacterium, and Akkermansia strains. They are found naturally in foods such as onions, garlic, bananas, asparagus, leeks, chicory root, and whole grains.
Their main function is to promote a healthy gut microbiome by selectively stimulating the growth and activity of beneficial bacteria. As prebiotics pass through the digestive system, they resist digestion in the upper gastrointestinal tract and reach the colon where gut bacteria ferment them. This fermentation step produces short-chain fatty acids (SCFAs) which provide energy to intestinal cells, help to regulate inflammation, and support overall digestive health.
Can You Take Prebiotics and Probiotics Together?
Not only can you take them at the same time, but by doing so you can derive an added benefit known as the "synbiotic effect" wherein the prebiotics serve as a food source for the probiotics helping them to survive, thrive, and function more effectively. Because probiotics are live microorganisms, they require the right environment and nutrients to colonize successfully with prebiotics providing added support. Because our dietary choices are not always perfect, routine consumption of prebiotics provides additional support for the gut microbiome.
Moreover, taking prebiotics and probiotics simultaneously can enhance gut health more effectively. This is because the prebiotics help to feed, multiply, and sustain the probiotics, thereby enhancing their effectiveness. This, in turn, can lead to improved digestion, immune function, and production of short-chain fatty acids which impart anti-inflammatory and metabolic benefits.
Best Ways to Incorporate Prebiotics and Probiotics into Your Routine [2]
1. The Best Time to Take Probiotics
The best time to take probiotics is generally on an empty stomach, either first thing in the morning (30 minutes before breakfast) or just before bed (a few hours after dinner). This allows the enteric (coated to not disintegrate) capsule containing beneficial bacteria to bypass stomach acid and deliver the bacteria to the intestines more effectively. However, if probiotics cause you to experience mild digestive discomfort, then try taking them with a meal as food can help buffer stomach acid.
2. The Best Time to Take Prebiotics and Probiotics Together
While probiotics work best on an empty stomach, prebiotics (since they are a type of fiber) should be taken with food as they can aid with digestion. The best time to take prebiotics and probiotics, a.k.a., "synbiotics" together would be with a meal that contains healthy fats, as this can aid in their absorption and effectiveness.
3. When to Take Prebiotics?
Prebiotics can be taken at any time of day, but taking them with meals ensures better digestion and absorption.
4. How Long Do Probiotics Take to Work?
Although results from probiotics vary, many people notice improvements in digestion and skin within a few days to a few weeks. Consistency is key, i.e., taking probiotics regularly is important if one hopes to achieve lasting effects.
5. How Long Do Prebiotics Take to Work?
Prebiotics begin feeding gut bacteria immediately. That said, noticeable health benefits such as improved digestion or clearer skin can take several weeks of consistent daily use prior to these benefits being fully realized. They will also depend on the quality of one's overall diet, i.e., the use of a prebiotic packet on its own may not be enough to fully compensate for a diet high in processed foods, sugar, fat, and alcohol.
How Prebiotics and Probiotics Affect Skin Health [3]
A healthy gut microbiome is directly linked to skin conditions by way of the "gut-skin" axis, a bi-directional biological connection between the gut microbiome and skin. Here's how proper prebiotic and probiotic supplementation can help to manage chronic inflammatory skin disorders:
1. Acne
Probiotics can help to regulate sebum production and reduce inflammation, thereby helping to combat acne-causing bacteria. Prebiotics support a balanced gut microbiome, thereby reducing the overgrowth of harmful bacteria that may contribute to breakouts.
2. Eczema
Studies suggest that probiotics, i.e., certain strains of Lactobacillus and Bifidobacterium, can help improve eczema induced symptoms by reducing skin inflammation and strengthening the skin barrier. Probiotics like Streptococcus thermopilis have been shown to increase skin ceramide production and fortify the skin barrier to reduce flare-ups.
3. Psoriasis
Gut inflammation has been linked to psoriasis flare-ups. By supporting gut health with probiotics and prebiotics, individuals with psoriasis may experience reduced flare frequency and severity.
4. Rosacea
A disrupted gut microbiome can trigger rosacea flare-ups. Probiotics can help balance gut bacteria, reducing inflammation and calming skin redness. While the exact link between SIBO (small intestinal bacterial overgrowth) and rosacea is not yet fully understood, there is evidence to suggest that they may be related. In cases where an antibiotic treatment is administered for SIBO, prebiotics should not be taken at the same time. However, after the treatment is complete, probiotics may help restore a healthy balance of bacteria in the gut.
FAQ
What happens when you first start taking probiotics and prebiotics?
When you first start taking probiotics and prebiotics, you may experience mild bloating or digestive changes as your gut microbiome adjusts. These symptoms usually subside within a few days.
Why do cardiologists warn against probiotics?
Some cardiologists caution against probiotics for individuals with compromised immune systems or those recovering from surgery, as there is a slight risk of infection from live bacteria. Always consult a doctor before starting any supplement regimen.<
Can I take a prebiotic in the morning and a probiotic at night?
Yes! Taking a prebiotic in the morning and a probiotic at night can still provide benefits, as prebiotics continue feeding probiotics in your gut throughout the day.
What not to mix with probiotics?
Avoid taking probiotics with hot beverages or antibiotics (unless recommended by a doctor). A hot drink can potentially weaken an enteric coated capsule, as the heat can soften the gelatin shell, causing it to prematurely dissolve in the stomach and release the bacteria into stomach acid prematurely instead of reaching the intended location within the small intestine. Also, alcohol and excessive sugar consumption can reduce probiotic effectiveness by directly harming the live bacteria inside the probiotic supplements, essentially "killing" them off before they can reach the intestines and establish themselves as a beneficial part of your gut flora
How long does it take for prebiotics and probiotics to work?
It depends on individual gut health, but most people notice improvements in digestion within a few days to a few weeks, while skin benefits can take several weeks to months with consistent use.
Conclusion
A well-balanced gut microbiome is essential for both gut and skin health. Prebiotics and probiotics can play an important role in managing inflammatory skin conditions such as acne, eczema, psoriasis, and rosacea. By routinely taking these types of supplements at the right time and in the correct way, you can maximize their benefits.
Call to Action
Routinely consuming prebiotics and probiotics can meaningfully impact your gut health and skin condition. If you're struggling with acne, eczema, psoriasis, or rosacea, consider incorporating these beneficial supplements into your daily routine.
For expert-backed skincare solutions, check out Codex Labs and explore science-driven skincare products tailored for inflammatory skin conditions. For example, our newly launched BIA® CLEARSKIN SYNBIOTIC SUPPLEMENT was scientifically developed to support both a healthy gut microbiome and properly functioning skin barrier through the use of specific probiotic species that have been scientifically recognized for their ability to help manage the symptoms associated with inflammatory skin conditions, combined with blueberry powder which serves as both a prebiotic AND antioxidant.
If you, like many people, struggle with acne and are unhappy with the results your current acne treatment regimen has been yielding, whether on your face, back, or anywhere else on your body, you will definitely want to check out the SHAANT® CLEAR SKIN PROBIOTIC SUPPLEMENT. This recently patented dietary supplement formulated with our proprietary combination of gut/skin microbiome-enhancing probiotics, metabolism supporting guggul, and inflammation-calming green tea extract (ECGC), will help to address your acne issues from inside your body.
There is also the BIA® GUTBUILDER PREBIOTIC SUPPLEMENT which contains prebiotic fibers, amino acids, antioxidants, and superfoods. It represents the optimal "prebiotic cocktail" your gut has been craving to help manage inflammation.
Codex offers a combined prebiotic & probiotic set to support gut health. This is the BIA GUT BARRIER SUPPORT SET. This supplement duo enables skin barrier health by re-balancing the gut microbiome, fortifying the gut barrier and increasing skin ceramide production.
Lastly, because chronic inflammatory skin conditions are known to wreak havoc on the skin barrier, there is the ANTU® SKIN BARRIER SUPPORT SUPPLEMENT with its proprietary blend of L-histidine and M3™ antioxidant that helps to rebuild skin's structural proteins, i.e., filaggrin, while replenishing its natural moisturization factor (NMF).
The ability to successfully manage the symptoms associated with inflammatory skin disorders requires a comprehensive, inside-out approach, i.e., gut + skin surface management strategy.
References:
2. https://www.solutionhealth.org/nurturing-your-gut-prebiotics-and-probiotics-for-digestive-health/
