Science of Timing: the Best Time of Day to Take Probiotics

If you have chosen to buy a daily probiotic supplement, you are probably hoping to achieve some sort of health outcome. Maybe you want to restore your vaginal pH or break the cycle of recurrent bacterial vaginosis. Or maybe you just want to do what you can to increase your overall vaginal wellness. Whatever the reason, one thing is true for everyone taking daily probiotics: you want them to WORK.

One of the simplest ways to get maximum effectiveness from your daily probiotic is to take them at the right time every day. But what is the right time? That’s what we’re here to talk about today because it turns out there is a best time and worst time to take your probiotic supplement. 

What are probiotics? 

Before we can understand why timing matters so much for probiotics, we need to understand what probiotics are and how they behave in the body. 

Essentially, probiotics are good bacteria. They are most known for benefitting your gut where they can help aid digestion, boost your immunity, and harvest energy¹, but probiotics live in every organ in your body and help keep things functioning as they should. Within your vagina, probiotics like Lactobacillus and Bifidobacterium help maintain your overall vaginal pH and help fight off bad bacteria that cause bacterial vaginosis (BV) and vaginal yeast infections. So finding a high-quality probiotic supplement that contains these clinically proven strains of bacteria is important, but it’s just step one in increasing your overall health.

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Why does timing matter when it comes to probiotics? 

If you want to maximize the health benefits of probiotics, you need not only to remember to take them every day but also take them at the right time of day. Evidence shows that the timing of your daily probiotic can significantly impact how your body uses and digests the beneficial probiotics, which impacts their overall effectiveness. 

One study published in the International Journal of Pharmaceutics found that taking probiotics at night before bed resulted in higher levels of bacterial colonization in the gut compared to taking them in the morning, with an increase of 5-10 times the number of bacteria.²

So why is bedtime better than morning? Well, every person’s body is different, but things like your stomach acidity level, meal consumption, and the type of probiotic you are taking all play a role. Let’s dive into each of these now. 

Stomach Acidity

What can be better than starting your day with some probiotics, right? Well, not exactly. 

Though this seems like a good health move, your stomach is far more acidic when empty, making it harder for healthy probiotics to survive. Saving your probiotics for after breakfast can increase their chance of survival.

Meal Composition

The foods you eat in conjunction with your probiotic supplement can greatly impact the probiotics’ survival and overall effectiveness. Even if you are taking a probiotic supplement, you still want to think about how to consume probiotics naturally through foods such as yogurt, kimchi, sauerkraut, and kefir. These can foster the flourishing of probiotics in your gut, making a more hospitable environment for the probiotics consumed through supplementation.

Type of Probiotic

You are not at a loss for options when it comes to daily probiotics. They line the aisles of supplement stores, pharmacies — even local supermarkets! And it can be hard to make sense of which probiotics are good and which are a waste of money since each lists off a variety of strains of microorganisms, digestive enzymes, and proteins. And while all of these ingredients have super complicated, scientific-sounding names, they don’t all have the real science to back them up. 

When it comes to probiotics for women’s health, there is one probiotic you definitely want to see on the ingredient list: Lactobacillus acidophilus. There have been several studies on the relationship between  L. acidophilus and overall health. One published in the International Journal of Food Microbiology looked into its effect on irritable bowel syndrome (IBS).³ The researchers found that those who received Lactobacillus acidophilus in combination with Bifidobacterium bifidum, as opposed to the B. bufidum alone, experienced a significant improvement in symptoms.

Other clinically proven probiotics include:

• Bifidobacterium strains (such as Bifidobacterium bifidum). These have been shown to work alongside L. acidophilus to contribute to a healthy gut microbiome and promote regular bowel movements.
• Saccharomyces boulardii (a beneficial yeast). These help combat antibiotic-associated diarrhea and support immune function.

Individual Differences

Even though one study showed that taking probiotics at night was more effective than first thing in the morning, it is important to remember that it was just one study and did not account for everyone. The effectiveness of probiotics and the right time to take them varies based on individual factors such as gut health, diet, and overall health status. And the same goes for probiotic strains. Though it’s always a good idea to stick with strains supported by science, some may notice a particular probiotic makes a significant difference in their health, while others may see no difference at all. 

That’s why it’s essential to buy quality probiotics and pay close attention to your body. If you aren’t seeing the effects you want, play around with the time you take them each day and see what works best for you. In fact, let’s dive into that next and talk about how you might approach timing.

What is the best time of day to take probiotics? 

The first step when it comes to daily probiotics is choosing a quality probiotic with ingredients supported by science. The second step is actually remembering to take them every day because even the best probiotics won’t work unless you remember to take them. And the third step, and the one that will help you maximize their effectiveness, is timing exactly when every day you take them. 

There is no one perfect time to take probiotics every day. There are just too many individual factors at play. Instead, we’ll talk about the most common times people take them. Choose the time that will be easiest to remember and avoid some common pitfalls.

Morning

Like we mentioned earlier, taking probiotics on an empty stomach is not ideal, since your higher stomach acidity can make it harder for healthy probiotics to survive. However, this doesn’t mean that you can’t take probiotics in the morning. It just means you should eat breakfast first! This will help lessen your stomach acidity so you won’t kill off those healthy probiotics before they have the chance to populate. 

Consuming probiotics early in the day also boosts your digestive system daily, setting you up for optimal gut function throughout the day.

Mid-day

If you’re just too tired or your mornings are too hectic to remember probiotics, try packing them with your lunch. Again, taking them alongside food will help lessen that stomach acidity, but more than that, taking probiotics at lunchtime ensures they have a longer window to work and support gut health before dinner. In fact, it’s been found that taking probiotics at noon can significantly increase fecal Lactobacillus (which promotes healthy digestion).⁴

If you can remember and take them correctly, consuming probiotics mid-day can aid in the breakdown and absorption of nutrients throughout the day.

Evening

If dinnertime seems easiest to remember, focus on consuming meals rich in fiber and/or fermented foods. These will provide the prebiotics or the food the probiotics need to flourish and promote healthy microbiomes in your gut and vagina.

Before Bed

We already noted the study that found taking probiotics before bed resulted in higher levels of colonization, but let’s dive a little more into why this is the case. 

As you sleep, the body’s metabolic activities slow down, creating an environment that enhances the survival and colonization of probiotic strains. By taking probiotics before bedtime, you can optimize their effectiveness and allow them to positively influence gut microbiota balance and overall digestive well-being throughout the night and into the next day.

What else can I do to make sure I’m getting all the benefits from my probiotic? 

We love that you want to reap all the amazing benefits of daily probiotics. Along with finding the “right time” for you, here are some other things to consider.

Consult with Your Healthcare Provider

Before starting any new supplement, it’s always a good idea to speak with your healthcare provider, doctor, dietitian, or nutritionist. Depending on your individual needs and health goals, they may have particular suggestions regarding timing, probiotic strains, or even how to enhance your probiotic through other lifestyle changes. 

Read the Label

With all the probiotic options out there, you must read the label to not only see the ingredients but to see the manufacturer’s instructions on how and when to take it. You may not get the maximum benefits if you don’t follow these instructions correctly. 

Be Consistent

No matter what time of day you choose to take your probiotics, the key is to be consistent and remember to take them every day at that time. This will ensure maximum effectiveness, as one study published in the International Journal of Food Sciences and Nutrition found that participants who were consistent with taking their probiotic supplement as directed (for example, every day at the same time) had significantly higher levels of beneficial bacteria in their gut compared to those who were not consistent.⁵

Consider your meals

We already mentioned how important it is to take probiotics with or shortly after a meal. That’s because research shows that taking your probiotics with a meal can increase their survival rate by 20%.⁶

Avoid Interference

Certain foods or medications may interfere with the effectiveness of a particular supplement. That’s also why it’s such a good idea to talk to your healthcare provider before starting a probiotic or any supplement so they can help you find the one that best supports your lifestyle and individual goals.

Final Thoughts

There’s no one definitive time you should be taking probiotics every day. Quality of probiotic and consistency are really the keys when it comes to maximizing effectiveness, and remembering to take your probiotic alongside a meal will go a long way in supporting colonization.

Play around with what timing works best for your schedule with your body, and remember that you won’t notice changes overnight. But with time and consistency, you will be able to see the difference, and you’ll feel proud of what you’ve done to support your overall health.