If you’ve ever browsed the supplement aisle or scrolled through gut health products online, you’ve probably noticed just how many probiotic options are out there. Some boast billions of live cultures, others offer fancy packaging, and many make big promises. So… are all probiotic supplements created equal?

Not exactly. In fact, there are some key things to consider before picking one…because what’s inside the capsule matters far more than the label on the front.

Are all probiotics the same?

The short answer is no. While probiotics are all designed to support gut health, not all strains do the same thing, and not all supplements deliver those strains in a way your body can actually use.

Each strain of probiotic bacteria has a different function. For example, Lactobacillus rhamnosus GG is often used to help with digestive upset, while Bifidobacterium longum may help reduce inflammation in the gut. Some strains are great for general support, while others are more targeted - for immunity, mental well-being, or skin health.

So, when choosing a probiotic, it’s important to look beyond the brand and into the actual strain makeup of the supplement.

What to look for in a high-quality probiotic

1. Strain specificity

A good probiotic should list not just the species (like Lactobacillus acidophilus) but the strain (such as L. acidophilus NCFM). This level of detail means the manufacturer knows exactly what you’re getting, and that the strain has likely been studied for its benefits. General labels like “Lactobacillus blend” or “proprietary formula” often don’t offer enough transparency.

2. Science-backed benefits

Look for probiotics that are backed by research. Clinical trials or scientific studies that support the use of specific strains for specific issues, like bloating, diarrhea, immunity, or mood, are a good sign the supplement will actually do what it claims.

3. Survivability

It’s not just about getting probiotics into your body, it’s about getting them past stomach acid and into your gut alive. Some supplements use enteric-coated capsules or delayed-release technology to help protect the bacteria. Others, like fermented probiotics, use natural processes to strengthen the microbes’ ability to survive the digestive journey - much like Dr Ohhira’s blend.

4. Shelf stability

Check whether the probiotic needs refrigeration. While that doesn’t necessarily make a product better or worse, shelf-stable options tend to use more resilient strains, and they’re certainly more convenient for travel and daily use.

5. More than just CFUs

Colony-forming units (CFUs) tell you how many live bacteria are in each dose. While it might be tempting to go for the highest number possible, more isn’t always better. A smaller dose of well-formulated, targeted strains is often more effective than a high-dose product with generic or unverified strains.

6. Prebiotics and postbiotics

Some of the most effective supplements combine probiotics with prebiotics (the fibre that feeds good bacteria) and postbiotics (the beneficial compounds produced during fermentation). These all-in-one “synbiotic” formulas help probiotics thrive and enhance their overall effect on your health.

Probiotics you can trust

Not all probiotics are created equal, and that’s okay. The key is to choose one with solid science, thoughtful formulation, and strains that align with your health goals. Whether you're targeting digestion, immunity, or overall wellness, the right probiotic can make a real difference.

If you’re looking for a trusted option, Dr. Ohhira’s Probiotics are a great place to start. Our research-backed features 12 live strains, plus naturally occurring prebiotics, postbiotics, vitamins, minerals, and amino acids, all developed through a multi-year fermentation process for maximal benefit – inside and out.