What To Know About Postbiotics

Postbiotics are byproducts of probiotics—live microorganisms that feed beneficial gut bacteria and improve overall health when taken in certain amounts. Postbiotics are the helpful compounds produced when probiotics break down. Unlike probiotics, postbiotics do not contain living microorganisms.

Probiotics are usually safe for most people. However, they can cause harmful effects—such as infections—in people who are severely ill or have weakened immune systems. As a result, there has been growing interest in postbiotics. Even though postbiotics don't contain live microorganisms, they still provide health benefits similar to probiotics but with fewer risks. 

Research on postbiotics is still in its early stages compared to the extensive research on probiotics. However, studies have shown postbiotics offer potential benefits for the gut microbiota (the trillions of microorganisms that live in the gut) and more.

What Are Postbiotics?

A postbiotic is an identified microorganism (or components of a microorganism) that is inactive or dead and offers a health benefit. While probiotics contain live microorganisms, in postbiotics, the microorganisms are dead. The beneficial compounds in postbiotics arise from the live microorganisms—like bacteria, fungi, and yeast—being broken down.

There are various types of postbiotics, such as:

• Cell-free supernatants: These liquid mixtures come from bacteria and yeast, with the microorganisms removed during the process.
• Exopolysaccharides (EPSs): These are natural substances made by bacteria that help stabilize, thicken, and bind water in food products.
• Enzymes: These are a bacterial byproduct. Enzymes typically associated with postbiotics have antioxidant effects.
• Cell wall fragments: Pieces of bacterial cell walls.
• Short-chain fatty acids (SCFAs): These are produced when gut microbiota ferments (breaks down) carbohydrates in plant foods. Common SCFAs include acetic acid, propionic acid, and butyric acid.
• Bacterial lysates: These are created by breaking down Gram-positive and Gram-negative bacteria commonly found in the environment.
• Metabolites produced by gut microbiota: These are molecules naturally created by gut microbiota. Examples include certain types of amino acids and vitamins.
  

Health Benefits of Postbiotics

All the postbiotics mentioned above have been studied for their health benefits. Evidence has shown they may help support the immune system and provide antioxidant and inflammation-fighting effects.

May Improve Athletic Performance

Exercise can influence the balance and activity of gut microbiota, which can affect overall health. Probiotics may positively impact athletic training and performance, and researchers are now finding benefits with postbiotics as well.

A review of studies with 477 healthy adults examined the link between postbiotic supplements and exercise. The results suggest postbiotics help improve mood, reduce fatigue, and boost readiness during weeks of athletic training. However, researchers caution that more studies are needed to fully understand how postbiotics may enhance health, performance, and recovery, particularly across different athletes and with extended use.

Also, since the microorganisms in postbiotics are already dead, postbiotic supplements tend to have a longer shelf life and are easier to store and transport than probiotics. This may be helpful for athletes who travel frequently and have demanding schedules.

Might Help Treat Childhood Infections

Respiratory and gastrointestinal infections are a major public health concern, especially for young children. However, some scientists don't recommend probiotics for young children because of rare cases of probiotic-related infections, like bacteremia and meningitis. This has sparked increasing interest in postbiotics.

A review of seven trials involving 1,740 children under age 5 looked at postbiotics for preventing and treating common infections. Four trials showed that one probiotic—heat-killed Lactobacillus acidophilus LB—helped shorten the duration of diarrhea. Two other trials found that another probiotic—heat-inactivated L. paracasei CBA L74—reduced the risk of diarrhea, pharyngitis, and laryngitis compared to a placebo.

However, the quality of the studies was often poor, and the research only focused on two types of postbiotics. More studies are needed from different regions to confirm the results and understand the cost-effectiveness of postbiotics.

May Reduce Atopic Dermatitis Severity

Atopic dermatitis (AD) is a chronic skin condition that usually starts in childhood. It causes skin inflammation and itching. AD treatment typically involves using moisturizers and avoiding triggers, followed by topical anti-inflammatory medications like steroids. However, these treatments are often not enough for moderate to severe cases.

Studies suggest that AD may be linked to microbiota dysbiosis, an imbalance in the variety and spread of microorganisms in the skin and gut. A review of three studies involving 121 adults and children found that those given oral postbiotics from heat-treated Lactobacillus had lower scores for AD severity and other factors like disease area, intensity, and side effects compared to participants who took a placebo.

However, in two studies, there was no significant improvement in the spread or severity of the disease. The research is limited, and it's unclear if oral postbiotics can reduce the need for steroids.

Other Potential Benefits

Researchers are exploring postbiotics in various areas, and studies show they may offer the following benefits:

• Improve skin health and reduce signs of aging
• Manage chronic diarrhea in young adults
• Alleviate symptoms of diarrhea-predominant irritable bowel syndrome (IBS) in adults
• Decrease spitting up in infants with a special infant formula that includes postbiotics
• Lessen cold-like symptoms, such as stuffy nose and sore throat, in healthy adults
  

Risks and Safety

The safety and risks of postbiotics are not well understood. While research suggests they may have fewer risks than probiotics, side effects can still occur. These may include dehydration, abdominal swelling, and vomiting, which can range from mild to severe. People at high risk, including people with weakened immune systems, people with serious illnesses, and young children, shouldn't use postbiotics without consulting a healthcare provider.

How To Add Postbiotics to Your Diet

Postbiotics are naturally found in several fermented foods, like yogurt, sauerkraut, pickled vegetables, and kombucha. You can also naturally obtain postbiotics by eating high-fiber foods like fruits, vegetables, whole grains, and legumes. When you eat fiber, your gut bacteria breaks it down in a fermentation process that produces a postbiotic called short-chain fatty acids.

If you're considering adding a postbiotic supplement to your routine, it’s always important to consult your healthcare provider, especially if you have a medical condition or take medications. Postbiotic supplements come in various forms, such as powders and capsules, and you may find them combined with probiotics.

It’s best to choose a supplement that is third-party tested by organizations like U.S. Pharmacopeia and NSF, which ensure product safety and effectiveness. Always follow the instructions for use and storage on the product label to ensure the best results.

Since some postbiotic supplements are combined with probiotics, it's generally safe to take the two together. However, it's still a good idea to consult a healthcare provider before combining supplements. This ensures that the combination is appropriate for your individual health needs.

A Quick Review

Postbiotics are byproducts of probiotics that don't contain live microorganisms. They may provide similar benefits to probiotics with potentially less risk and could help manage various health conditions related to gut, immune, and skin health.

You can obtain postbiotics through natural sources like fermented foods and high-fiber plant foods as well as through supplements. They are generally safe and well-tolerated. However, it’s essential to consult a healthcare provider before starting a postbiotic supplement, especially if you have a health condition or take medication.