Probiotics: how to read the label (CFUs, strains and who each one is for)

On the probiotics shelf, every bottle seems to say the same thing: a big number on the front, several Latin names and a short line about digestion. But every label carries concrete data, and with it you can compare one bottle with another. In this guide we show you how to read five things: CFUs, strains, storage, who it is made for and whether it includes a prebiotic. As examples we use five probiotics we carry in our store.

What a probiotic is

A probiotic is a supplement with live bacteria, the kind that are part of the gut flora. Almost all of them carry bacteria from two groups: Lactobacillus and Bifidobacterium. Some carry another one: Yummi Bears, for example, carries Bacillus coagulans. What changes from one bottle to another is how many bacteria it carries, which ones they are and how it must be stored to keep them alive.

1. CFUs: how many live bacteria it carries

CFU stands for colony forming units. In Spanish the label says UFC. It is the way to count the live bacteria in the supplement. Amounts are counted in billions.

This is what each label prints:

• PB8: 14 billion CFU per serving. A serving is 2 capsules.
• Healthy Origins Probiotic: 30 billion CFU in 1 capsule.
• Nature's Way Fortify Age 50+: 30 billion live cultures per capsule.
• Swanson FemFlora: 9.8 billion CFU.
• Yummi Bears Probiotic + Prebiotic: 4 billion active probiotics. A serving is 2 bears.

First tip: check whether the number is per capsule or per serving. If you compare PB8 with Healthy Origins, it looks like one carries 14 and the other 30. But the PB8 number is for 2 capsules, and the Healthy Origins number is for 1. If one bottle asks for 2 a day and the other for 1, how long each bottle lasts changes too.

Second tip: check until when the number holds. Bacteria are living things and their number can drop over time. Some labels say it clearly:

• PB8 says it carries 14 billion at the time of manufacture, and that the count may vary afterwards.
• Fortify says it guarantees the 30 billion until the expiration date, without refrigeration.

Both ways are valid. What matters is that you know which of the two you are buying.

2. Strains: the full name of each bacterium

A strain is a specific variety of a bacterium. Its full name has three parts. Look at this example from the PB8 label:

Lactobacillus acidophilus LA-14

1. Lactobacillus is the genus, like a last name.
2. acidophilus is the species, like a first name.
3. LA-14 is the strain code: the exact variety the maker chose.

Labels often shorten the genus: L. is Lactobacillus and B. is Bifidobacterium. That is why you may see L. acidophilus or B. lactis. Careful: B. is not always Bifidobacterium. In Yummi Bears, B. coagulans is Bacillus coagulans.

How many strains it carries. PB8 and Healthy Origins carry 8 strains each. Fortify carries 10 and FemFlora, 7. Yummi Bears carries a single species, B. coagulans, and its label gives no strain code.

How much of each strain. Here the labels are less alike:

• Healthy Origins gives the number for each strain: 12 billion L. acidophilus La-14, 12 billion B. lactis Bl-04 and 1 billion of each of the other six.
• Fortify splits the strains into two groups: 17 billion Bifidobacterium and 13 billion Lactobacillus.
• PB8 puts its 8 strains inside a 14 billion "proprietary blend" and does not say how much of each it carries.

Overlaps. The same strain can show up in several products. PB8 and Healthy Origins share 7 of their 8 strains, with the same code. Only one changes: PB8 carries B. bifidum Bb-06 and Healthy Origins, B. breve Bb-18. The real difference between the two is how many CFUs each one carries, not the strains. That is why it pays to read the full code, not just the species.

3. Fridge or not? What "shelf stable" means

"Shelf stable" means it is kept in the cupboard, at room temperature. But each label says it its own way, and it is worth reading:

• PB8: in a cool, dry place. It is best if refrigerated after opening.
• Healthy Origins: recommends the fridge, but does not require it. It says it stays stable in a dry place at 73 °F (23 °C) or below.
• Fortify: no refrigeration required. It can be stored at room temperature or in the fridge, away from excessive heat and direct sunlight.
• Yummi Bears: no refrigeration needed. Store in a cool, dry place.

The question is not just "fridge, yes or no?". Also look at the temperature the label asks for and whether anything changes after the bottle is opened.

4. Who each one is for, according to its label

The label says who the product is made for and how much to take:

• Adults: PB8 directs adults to take 2 capsules a day.
• Adults 50 and over: Fortify Age 50+ is formulated for adults age 50 and over. Take 1 capsule a day, at any time, with or without food.
• Women: FemFlora is presented as a probiotic for women.
• Children: Yummi Bears directs giving each child 2 bears a day. They are gummies.
• Healthy Origins: 1 capsule once or twice a day, with or before a meal. The label does not name a specific group.

5. Probiotic + prebiotic

A prebiotic is a fiber that serves as food for good bacteria. Some probiotics include it:

• Fortify carries 50 mg of chicory root fiber. Its box says prebiotics are "a food source for good bacteria."
• Yummi Bears carries 1,000 mg of prebiotic fiber per serving.

What each label says about body function

This is what each maker prints, word for word:

*, ** and †: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Before you take it

The PB8, Healthy Origins and Fortify labels ask you to check with a healthcare professional first if you are pregnant or nursing, or if you take any medication. PB8 and Healthy Origins add: if you have a medical condition. PB8, Healthy Origins, Fortify and Yummi Bears are kept out of the reach of children. And PB8, Fortify and Yummi Bears warn: if the safety seal is broken or missing, do not use it.

How to compare two labels in one minute

1. CFUs: how many does it carry, and is it per capsule or per serving?
2. Guarantee: does the number hold at manufacture or until the expiration date?
3. Strains: how many does it carry, with their code, and does it say how much of each?
4. Storage: fridge, cupboard, at what temperature, and what changes once opened?
5. Who it is for: adults, 50 and over, women or children, and how many a day?
6. Prebiotic: does it include fiber for the bacteria?

With these six questions, any label reads just as easily. If you still have questions, at Borinquen Natural we can help you read it: call us at 787-304-0458 or message us on WhatsApp at 787-618-8888.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.