The Top Probiotic Supplements for Men—And Why You Need One

I don’t want to alarm you but right now, your body is full of bacteria. It’s actually a good thing. Our bodies contain a microbiome, an ecosystem made up of billions of microorganisms like bacteria that help balance our gut, maintain homeostasis and even protect our skin. In short: bacteria is super important to the overall health and function of our bodies.

Which is why you’ve probably seen probiotic supplements floating around the shelves of your pharmacy or grocery store. While research is still very much ongoing, it has been found that certain bacteria can have positive health benefits—like controlling digestion issues, improving brain function, supporting the immune system and more. Fermented foods like sauerkraut and yogurt are natural sources of these beneficial probiotics, but unless you’re eating gallons of yogurt a day, you may want to consider giving your microbiome a boost by taking a probiotic supplement.

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Most probiotic supplements you see target gut issues like digestion, constipation, diarrhea and IBS. That’s because the lion’s share of studies are on bacteria that have been shown to live in the gut and help it function. You don’t even need to have these specific issues to see a benefit from a probiotic though—they can also just help everything run smoothly. And beyond the gut, emerging research has shown that probiotics can benefit men in a number of ways. They help support the immune system, improve brain function by helping to convert fiber into short-chain fatty acids, support heart function by lowering bad cholesterol and increasing good cholesterol, reduce inflammation throughout the body, and maybe even help you lose weight.

So it’s not surprising that probiotics are everywhere, but before you reach for the first one you see, there are a few things to know. Probiotics are measured in colony-forming units (CFU) and higher doses have been shown to have a better effect. But, specific dose recommendations have yet to be determined—it mostly depends on the kind of bacteria since some have been shown effect at as little as 1 billion CFU and some require a lot more. It’s generally recommended to lean toward a higher dose, especially if there is a variety of probiotics in the supplement. The more the merrier when it comes to your microbiome!

There is also a difference between prebiotics (the food bacteria eat), probiotics (the beneficial bacteria) and postbiotics (compounds created through probiotic activity). You’ll more often see prebiotics and probiotics together since the prebiotics help sustain the bacteria once they enter your gut and help them flourish.

Finally, some probiotics need to be kept in the refrigerator to ensure freshness, however self-stable supplements are becoming more and more popular out of convenience. Neither is necessarily better than the other, but make sure you read the directions for whichever you choose. And if you’re having trouble deciding on a supplement, start with this list of the best probiotics for men—we won’t steer you wrong.