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Probiotics For Men: Gut Health Benefits Guys Experience By Boosting Their Microbiome
Written by: James Hills
Created: 13 August 2024 Last Updated: 14 August 2024
TrendingHits: 1404Reading time: 10:09
As scientists discover more about the microbiome, they learn that its benefits aren’t simply limited to the gut. Instead, its sphere of influence can be felt throughout the body and brain.
In this post, let's explore what the microbiome is and offer a few tips for men looking to improve microbiome health through the use of probiotics.
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Essentially, the microbiome is a bustling metropolis of microorganisms that live inside our bodies, mainly in the large and small intestines, where probiotics are beneficial for maintaining balance. That image may make some readers feel squeamish (no one likes intruders – especially not inside These microorganisms play a pivotal role in several daily bodily operations, and probiotics may help optimize their functions.
Collectively, organisms in the microbiome support the immune system, synthesize essential amino acids and vitamins, and protect against other harmful bacteria – among many other things. Recently, scientists have begun studying the link between microbiota and mental health (called “the gut-brain axis”), determining that a healthy microbiome can help alleviate anxiety and depression.
The microbiome is the unsung hero of several fundamental bodily operations, and we owe it to this benevolent army of microorganisms to ensure they are healthy and abundant. Here are three ways to improve your microbiome.
Men's Health Benefits Of Taking Probiotics:
Probiotics offer several benefits for men’s health, impacting sexual health, mental health, and overall well-being.
Sexual Health:
Probiotics may help support prostate health, which is crucial for sexual function, and may help maintain healthy testosterone levels. Some research suggests that probiotics could improve sperm quality and fertility, particularly in men facing infertility challenges.
Mental Health:
The gut-brain connection is well-documented, and probiotics can play a role in enhancing mental health. Regular intake of probiotics has been associated with reduced symptoms of anxiety and depression, thanks to their ability to influence neurotransmitter production and reduce inflammation.
Overall Health and Effect On Testosterone Levels:
Probiotics may positively impact testosterone levels, though research is still emerging. A healthy gut microbiome, supported by probiotics, can help maintain hormonal balance, reduce inflammation, and lower stress—all factors that can influence testosterone production. While animal studies suggest a link between probiotics and increased testosterone, more human research is needed. For those considering probiotics to support testosterone levels, consulting with a healthcare professional is advisable.
Probiotics help maintain a balanced gut microbiome, which is vital for digestion, nutrient absorption, and immune function. By supporting gut health, probiotics can also contribute to better weight management, reduced inflammation, and lower risks of chronic diseases such as cardiovascular disease and type 2 diabetes. These benefits collectively enhance energy levels and overall vitality in men.
Probiotics vs Prebiotics
I find that this conversation is something that women talk about regularly but few men seem to do. However, our gut health is just as important and there are a lot of benefits that we can see by ensuring that our microbiome is strong and working properly.
Aspect
Prebiotics
Probiotics
What They Are
Non-digestible fibers that feed beneficial gut bacteria
Live beneficial bacteria that support gut health
Benefits
- Improve digestion - Enhance immune function - Increase absorption of minerals - Reduce risk of certain diseases
- Support gut health - Boost immune system - Help manage digestive disorders - Improve mental health
Drawbacks
- Can cause gas and bloating - May lead to digestive discomfort if consumed in excess
- Can cause mild digestive issues - May not be suitable for those with weakened immune systems
Now, let's take a deeper look comparing probiotics to prebiotics and what men need to know about each of these to ensure maximum gut health benefits.
What Is A Probiotic Supplement Anyhow?
Often, when you hear someone discuss the microbiome, it’s in relation to probiotics. Probiotics are live bacteria or yeast that people consume. They improve, restore and repopulate our natural gut flora, strengthening the microbiome in the process.
An excellent way to incorporate probiotics into your schedule is to start the day with a bowl of yogurt or kefir. To reinforce your daily probiotic intake, consider substituting meat for tempeh in your dinner or adding naturally pickled vegetables for extra zing.
How To Select The Best Probiotic Supplement?
Men who are looking to try a probiotic should look for a product that contains a diverse range of bacterial strains, as different strains can provide various health benefits. It's also important to choose a probiotic with a high CFU (colony-forming units) count, typically in the billions, to ensure that enough live good bacteria reach the gut. Additionally, men should consider their specific health needs; for example, some probiotics are formulated to support digestive health, while others may target immune function or even mental health. When selecting a probiotic, it's beneficial to look for one that has been clinically tested and has evidence supporting its efficacy. Checking for third-party testing and certifications can also help ensure the quality and potency of the product. Men with specific health concerns, such as irritable bowel syndrome (IBS) or lactose intolerance, may want to seek out probiotics that have been shown to help with these conditions.
It's also a good idea to consult with a healthcare provider before starting any new supplement, especially if there are underlying health conditions or if other medications are being taken. A healthcare provider can offer personalized advice and help identify the most appropriate probiotic based on individual health needs and goals.
Natural Sources of Probiotics:
On the other hand, sometimes, more natural sources of probiotic bacteria are better. Luckily, there are some great healthy foodshealthy foods that men can eat that will provide natural sources of probiotics to support gut health.
Fermented Dairy Products: Yogurt, kefir, and some cheeses
Fermented Vegetables: Sauerkraut, kimchi, and pickles (fermented in brine, not vinegar)
Soy Products: Miso paste, tempeh, and natto
Fermented Beverages: Kombucha and certain types of fermented teas
Note: Hard kombucha can have levels of alcohol high enough to kill off the probiotics, so you should use fresh sources instead of bottled or canned products and avoid hard kombucha since, in most instances, it will have minimal probiotic benefits. Don't let that disuade you from trying hard kombucha - we love our friends at Boochcraft and JuneShine ... both of them make delicious hard kombucha!
Side effects of probiotics
Men may experience mild side effects when taking probiotics, including digestive issues like gas, bloating, and diarrhea as the body adjusts. Probiotics can lead to infections or allergic reactions in rare cases, particularly in those with weakened immune systems. Some individuals might also encounter headaches or skin reactions, though these are less common. While these side effects are generally temporary, it's advisable to consult a healthcare professional before starting probiotics.
How Prebiotics May Benefit Men's Gut Health
Prebiotics are less discussed but equally as important as probiotics. In essence, prebiotics are the food that probiotics eat. Without a proper diet, probiotics can’t work their magic (just like us), and so it’s essential to the microbiome that you balance your probiotic intake with prebiotics; this balance may help prevent constipation.
How To Select A Good Prebiotic Supplement For Men's Health
When choosing a prebiotic supplement for men’s health, it’s important to recognize the benefits prebiotics offer. Prebiotics are non-digestible fibers that nourish beneficial gut bacteria, promoting a healthy digestive system and overall well-being. Men can benefit from prebiotics by supporting gut health, which can positively impact immune function and nutrient absorption.
When selecting a prebiotic, look for supplements that contain a variety of fiber types, as this diversity can better support the growth of different beneficial bacteria. Prebiotics are found naturally in foods like garlic, onions, bananas, and whole grains, but supplements can provide a more concentrated dose.
Prebiotics aren’t one-size-fits-all, and it’s essential to choose a product that aligns with individual health goals. For men, prebiotics can help maintain a balanced gut microbiome, which may also support prostate health and overall vitality. While prebiotics are often paired with probiotics, focusing on high-quality prebiotics can provide unique benefits for men’s health. Regular intake of prebiotics, alongside a healthy diet, can enhance digestive health, support the immune system, and promote overall wellness.
Natural Sources of Prebiotics:
Similar to how there are many natural sources that men can use to incorporate probiotics into their diet, the same is true for prebiotics as well. Here some healthy options that you can use to improve gut health by establishing a robust microbiome.
Vegetables: Garlic, onions, asparagus, leeks, and other sources of prebiotics can enhance the effectiveness of good bacteria.
Fruits: Bananas, apples, and berries
Whole Grains: Oats, barley, and whole wheat
Legumes: Lentils, chickpeas, and beans
Roots: Chicory root and dandelion greens
Nuts and Seeds: Flaxseeds and chia seeds
Ultimately, for robust gut health, men should include a mixture of healthy foods that include both prebiotics as well as probiotics. Supplements are important to overcome deficiencies, but where possible, it is important to ensure a healthy diet that avoids elements that can upset the body's natural balance.
Adding pre and probiotics can help restore your gut microbiome - but it isn't a magical cure for abusing your digestive system by drinking too much, eating too many fatty, sugary foods, and not getting enough sleep.
Getting Good Bacteria: Probiotic Foods vs Supplements:
Taking probiotic supplements offers several advantages compared to consuming probiotics through a healthy diet, though both approaches have their own benefits:
Aspect
Probiotic Supplements
Probiotic Foods
Higher Concentration
Often contain higher concentrations of specific probiotic strains, making it easier to achieve a therapeutic dose.
Probiotic content may vary, and achieving a therapeutic dose can be challenging.
Targeted Strains
Can be tailored to include specific strains for digestive health, immune support, or mental well-being.
Strains are naturally occurring and may not be targeted for specific health concerns.
Convenience
Easy to incorporate into a daily routine, providing a consistent source of beneficial bacteria.
Requires regular consumption of specific foods, which may not always be convenient.
Stability and Shelf Life
Often more stable with a longer shelf life, ensuring a reliable dose over time.
Live cultures in foods may have shorter shelf lives and less stability.
Nutrient-Rich
Primarily provides probiotics, but lacks additional nutrients found in whole foods.
Provides probiotics along with essential vitamins, minerals, and fiber, contributing to overall health.
Whole Food Synergy
Lacks the synergistic benefits of consuming probiotics with other nutrients in whole foods.
Supports a balanced intake of nutrients that work together to promote better health outcomes.
Cultural and Culinary Enjoyment
Offers no cultural or culinary experience.
Enhances meals with diverse and flavorful foods, offering cultural and sensory enjoyment.
Contains naturally occurring beneficial bacteria that may be more bioavailable and effective.
Both approaches have their benefits and can be combined for optimal gut health and overall well-
Both probiotic supplements and dietary sources have their place in supporting gut health and overall well-being. Supplements can provide a more concentrated and convenient source of probiotics, while dietary sources offer additional nutritional benefits and a holistic approach to health; thus, men should take a probiotic for optimal results. Combining both can provide the best of both worlds.
James' passion for exploration and sense of duty to his community extends beyond himself. This means he is dedicated to providing a positive role model for other men and especially younger guys that need support so that they can thrive and be future positive contributors to society. This includes sharing wisdom, ideas, tips, and advice on subjects that all men should be familiar with, including: family travel, men's health, relationships, DIY advice for home and yard, car care, food, drinks, and technology. Additionally, he's a travel advisor and a leading men's travel influencer who has been featured in media ranging from New York Times to the Chicago Tribune, and LA Times. He's also been cited by LA Weekly "Top Travel Bloggers To Watch 2023" and featured by Muck Rack: "Top 10 Outdoor Journalists for 2022".
He and his wife Heather live in St Joseph, Michigan - across the lake from Chicago.
