Lactobacillus is a genus of bacteria often used as a dietary supplement to support digestive health. These microorganisms are classified as probiotics: live bacteria that, when consumed in adequate amounts, provide health benefits. Lactobacillus strains produce lactic acid, which maintains a slightly acidic gut environment that discourages the growth of less beneficial bacteria. This guide clarifies where to find these products and how to select a quality supplement.
Lactobacillus in Dietary Sources
Fermented foods are the traditional source of Lactobacillus bacteria. Dairy products like yogurt and kefir naturally contain various Lactobacillus species. However, processing, such as heat treatment, can kill the beneficial cultures.
To ensure viability, look for food labels specifying “live and active cultures.” Unpasteurized foods like sauerkraut and kimchi also contain these bacteria. Other fermented items, including tempeh and certain sourdough breads, rely on Lactobacillus for their characteristic process.
Unlike commercial supplements, the concentration and viability of bacteria in food sources are not standardized. While these foods contribute to a diverse diet, they may not deliver a targeted dose of a specific, clinically studied strain.
Retail Channels for Lactobacillus Supplements
Local Pharmacies and Drug Stores
Finding a Lactobacillus supplement can begin at a local pharmacy or drug store, which provides immediate accessibility for a quick purchase. These locations typically stock a limited number of well-known brands, offering general convenience. However, the selection of specific strains or high-potency formulations may be restricted compared to other vendors.
Large Retail and Grocery Stores
These stores have expanded their health aisles to include a broader range of probiotic products. They often compete on price, offering cost-effective options. Products requiring refrigeration are placed in a dedicated chilled section, which is important for maintaining bacterial viability. However, the staff may not be specialized in supplement science.
Specialized Health Food Stores
Specialized health food stores and independent vitamin shops generally provide the widest selection and the most knowledgeable staff. These retailers are more likely to carry products with highly specific or patented strains. While prices may be slightly higher, the depth of product choice and access to informed advice can justify the cost.
Dedicated Online Retailers
Online retailers offer an unparalleled variety of brands, dosages, and formats, often at competitive prices due to lower overhead. The purchasing process requires careful attention to the vendor’s shipping practices, especially for products that must be kept cold. A reputable seller will use insulated packaging and expedited shipping to ensure the live cultures remain viable upon delivery.
Choosing a High-Quality Lactobacillus Product
Colony Forming Units (CFU)
Selecting an effective supplement requires careful attention to the product label. The most important metric is the Colony Forming Unit (CFU) count, which indicates the number of live, viable organisms per dose. A high-quality product will state the CFU count “at the time of expiration,” ensuring potency throughout the shelf life, rather than just at the time of manufacture.
Strain Identification
Dosages typically range from 500 million to 50 billion CFUs, depending on the specific strain and intended purpose. Look for the full taxonomic designation of the bacteria. This includes the genus (Lactobacillus), the species (e.g., rhamnosus), and the specific strain (e.g., GG). This strain-specific identification is important because health benefits are not shared across all bacteria in the same species.
Packaging and Storage
The physical packaging protects sensitive bacteria from environmental factors. Look for products enclosed in opaque, dark bottles or individual blister packs, which shield the live cultures from damaging moisture and light. The label will specify if the product is shelf-stable or requires refrigeration to maintain its stated CFU count.
Shelf-stable products are manufactured to withstand room temperature, making them convenient for travel. Refrigerated products contain strains more sensitive to heat and moisture and must be consistently kept cold. Always adhere precisely to the storage instructions to ensure the bacteria remain viable.