Serenity and Fire with Krista

Probiotics 101: What to Buy, Who Needs Them & Can They Help Kids with ADHD?

• Krista Guagenti

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This week’s episode is a follow-up to our deep dive on the microbiome from last week—so if you haven’t listened to that one yet, I highly recommend starting there!

In this episode of Serenity and Fire, we’re taking things one step further. I’m breaking down who actually needs probiotic support, what to watch out for on supplement labels, and how to shop smarter (and safer) when it comes to gut health.

Here’s what we’re covering:
✨ The difference between natural and synthetic probiotics
✨ Who benefits from probiotics—and who should skip them
✨ The probiotic strains backed by science (and what they actually help with)
✨ How gut health connects to skin, mood, immunity, and even ADHD
✨ What to look for—and avoid—on probiotic product labels

I’m also sharing the probiotic checklist and label decoder that I personally use because let’s be real—this stuff can get confusing fast!

This is the kind of conversation I wish someone had with me years ago. If you found it helpful, please leave a review or message me with your thoughts—I love hearing from you.

Until next time, keep balancing serenity with fire. 💚
~ Krista

ISAPP Probiotic Checklist 

What To Look For On A Probiotic Label 


💚 Save 10% on your first Hyperbaric Oxygen Therapy or Whole Body LED Light Therapy session at Panacea using code Serenity10

Speaker 1:

Welcome to Serenity and Fire, the podcast where wellness meets grit. I'm your host, krista Guagenti, founder of Panacea Luxury Spa Boutique. Join me as we dive into the intriguing world of biohacking, clean living, cutting edge spa trends and the hustle, grind and grit of entrepreneurship. From my personal battles with weight management, infertility and a 30-year journey to create and launch my dream business to building a sanctuary for those who have been touched by cancer, I'm here to share real talk, inspire big dreams and spark a passion for holistic living inside each and every one of you. So let's dive in. Welcome back to Serenity and Fire.

Speaker 1:

Last week, we did a 101 dive on probiotics and the microbiome. We talked about prebiotics, postbiotics and also the link to our gut, skin and brain health when we look at all of these products. This week, I want to do an even deeper dive and look at who needs probiotics and who doesn't. Also, we're going to look at natural versus synthetic options and talk about how you shop for these products, what to look for in the labels. We'll also look at the precautions of taking probiotics and whether or not you can have too many probiotics in your diet. We'll also dive into the science of what's proven and what's not proven. And then, lastly, I want to rewind a little bit and talk about the person who maybe didn't breastfeed and how that might have impacted their child's brain development. Does it affect whether or not they have ADHD, and are there things that we can do to impact that ADHD pathway? So who needs probiotics and who doesn't?

Speaker 1:

If you've got a healthy gut and skin in general, you may not need them daily, but certain situations can definitely scream for the need for probiotic support, and one of those is after antibiotic use. Antibiotics unfortunately kill both bad and good bacteria, so probiotics can help repopulate your gut. The American Gastroenterological Association recommends strains like Saccharomyces boulardii or Lactobacillus species for this. And when we look at digestive issues, if you deal with IBS, constipation or diarrhea, probiotics like bifidobacterium or Lactobacillus strains may ease symptoms. And when it comes to skin conditions like acne, eczema or rosacea, probiotics might improve with oral or topical application, as they can reduce inflammation and balance the gut-skin axis. And finally, stress, poor diet or illness can also disrupt your microbiome, and probiotics can definitely help restore that balance. But here's the kicker Not everyone needs probiotics. If you're healthy, eating a balanced diet and you have no major symptoms, your microbiome might be doing just fine. Overloading on probiotics won't necessarily make you healthier, and if you have a compromised immune system, you should talk to your doctor first, as live bacteria can pose risks.

Speaker 1:

So now that we've gotten through all of that, if you've determined that probiotics are for you, where do you get them? You really have two main options. You can go natural or synthetic. Natural probiotics, again, come from fermented foods which are packed with live microbes. Some great sources include yogurt and kefir, and you want to look for live and active cultures on the label. Other foods can be sauerkraut and kimchi. These fermented veggies are rich in lactobacillus. And then there's kombucha, which is a fizzy fermented tea with probiotic potential, but watch the sugar content in those, because it can definitely escalate quickly. And then there's miso, which is made from fermented soybeans.

Speaker 1:

So what's the upside of natural probiotics? They're whole foods, first of all, and they can offer other rich nutrients like vitamins and antioxidants. But there is a downside, as I mentioned earlier the strains and amounts of live bacteria can vary in these natural foods, so they're less predictable than supplements. So that leads us into synthetic probiotics, which are supplements capsules, powders or liquids with specific strains and colony-forming units or those CFUs, and these are great if you can't eat fermented foods, maybe due to dietary restrictions, or if your body struggles to absorb nutrients, for example in conditions like Crohn's disease. And then, lastly, if you need targeted strains for specific issues like lactobacillus acidophilus for acne or bifidobacterium for IBS. Synthetic probiotics are definitely more controlled, but quality does matter.

Speaker 1:

Look for products with clear CFU counts, and usually you're going to see these anywhere from a hundred million to 50 billion, and even as high as 1 trillion. And then you also want to be looking for third-party testing. The downside is, of course, supplements can be pricey and not all are backed by solid evidence, and again, not all products that are labeled probiotic are actually true probiotics. So here's what you want to look for and I'm going to post this probiotic checklist on the show notes and also on our social pages and this is according to the International Scientific Association of Probiotics and Prebiotics.

Speaker 1:

So, first, you want to make sure that it's backed by science. Be prepared to hunt a little, because there's no single place to look for the scientific evidence of probiotic health benefits on labels. Second, make sure that it provides an effective dose. So, when it comes to microorganisms, more is not necessarily better. The studies backing the product, determine the effective dose. And again, most often those effective doses are going to be anywhere between 100 million to 50 billion or more, and those are going to be measured in CFUs.

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Third, make sure that it provides the benefit that you're seeking. Different probiotic strains have different benefits, ranging from improved aspects of intestinal function to helping you fight off colds. Choose a product with evidence showing it can give you the health benefit that you're actually looking for. And fourth, is it safe for you? For healthy people, probiotics are generally safe to consume, but be sure to follow the instructions on the label. And then, lastly, is it labeled properly? So, again, you want to be looking for that first, middle and last name of the microbes, so the genus, the species and the strain for every microbe in the product.

Speaker 1:

Again, the CFU is the number that tells you how many live microorganisms are in each serving or dose all the way through to the expiration date, not at the time of manufacture. This is really important because when you again are looking at the time of manufacture, this is really important because when you again are looking at the time of manufacture, that does not account for the decline of the CFU during storage. So really important that you pay attention to that. And then your label should also suggest dose or serving sizes so that you know how much to take for whatever it is that you're trying to get out of the probiotic. And then also it should talk about proper storage conditions.

Speaker 1:

Refrigeration may or may not be necessary, and if you don't store them properly it can also decrease the effectiveness of the probiotics. A high quality, effective probiotic does not have to be naturally found in the human gut, in other words, it doesn't have to be human derived. It also does not have to be able to colonize in the human gastrointestinal tract In fact, most probiotics do not and it also does not have to be coded to survive passage through the stomach. They call that enteric coding. That's not necessary in order for it to be a high quality probiotic. And lastly, it does not have to be composed of multiple strains. So again, depending on what you're looking for, that will determine what you actually need out of your probiotic. I'm also going to post on the show notes and on our social pages this Deciphering a Probiotic label. It's a really cool diagram from the International Scientific Association of Probiotics and Prebiotics that shows you exactly what to look for on a label and it includes all of those things that we just talked about, so we'll make sure that I put that out there for you.

Speaker 1:

Okay, so, as we discussed, probiotics aren't a one-size-fits-all. They do vary by age category. So, when we're looking at kids, probiotics can help with colic, diarrhea or eczema, especially in infants. Strains like bifidobacterium are often used in preterm infants to support gut health, but always consult a pediatrician, as kids' microbiomes are still developing, but always consult a pediatrician, as kids' microbiomes are still developing. When we look at adults for adults, probiotics can support digestion, immunity and skin health, especially during stress or after the use of antibiotics. Women can benefit from strains like lactobacillus acidophilus for vaginal health. And then when we look at seniors, as we age, our gut microbiome diversity decreases, which can lead to inflammation or weaker immunity. Probiotics like bifidobacterium lactis can boost immune responses, like improving vaccine efficacy for the flu. The key is really consistency, because probiotics don't colonize your gut long-term, so you need to take them regularly to maintain benefits.

Speaker 1:

Okay, so, now that we've gotten through all of that, what about the safety of all of these biotics? According to the International Scientific Association of Probiotics and Prebiotics, typically probiotics have a good safety record from the hundreds of studies completed to date. But here's what you need to know about safety precautions. Are they regulated? There is a common myth out there that probiotics are not regulated, but this is false. Every country has regulations applicable to probiotics, with the regulations depending on the probiotics intended use. Countries do differ on the exact regulations, as well as the enforcement of those regulations in the marketplace. Secondly, are they safe?

Speaker 1:

Probiotics are safe for most people, as shown by a very low rate of unwanted side effects in the studies on probiotics. However, you should talk with a medical professional, as always, before taking probiotics. If you suffer from an immune disorder or short bowel syndrome, or if you have a serious illness, you should also check with a medical professional before giving probiotics to an infant, especially a premature infant. And what about abdominal pain? I'm sure some of you have heard that probiotics can cause abdominal pain, but according to ISAP, probiotics really should not lead to extreme abdominal pain or discomfort and if they do, you should stop taking them. Probiotics can impact how your gut feels and sometimes cause a change in the digestive symptoms for a period of time until your gut environmental adapts to them, but it shouldn't be anything severe. And what about for babies? So not all probiotics are recommended for babies. Certain probiotics have been tested in young children and have been shown to be effective for a specific health condition, such as reducing crying time in a colicky baby, and are safe for this population. Just be sure to use probiotic products or food specifically designated for infants and consult with a health care practitioner to seek advice tailored for your baby.

Speaker 1:

Since we talk about taking probiotics after the use of antibiotics, let's also talk about whether or not probiotics are safe to take when you're drinking alcohol. Probiotics and alcohol are actually not shown to cause any harmful effects from their interactions. However, alcohol may affect your gut environment and possibly interfere with the beneficial effects of the probiotic. And also, what about pregnancy? Are probiotics safe to take while you're pregnant? Most studies, according to ISA, found that probiotics are safe in pregnancy and certain formulations can actually bring health benefits to either the mother or the fetus. For example, probiotic supplementation has been generally shown across studies to reduce the incidence and severity of gestational diabetes mellitus in pregnant women. However, the evidence for some other conditions is mixed. While some studies have found probiotics effective for preeclampsia prevention, one analysis found probiotic supplementation during pregnancy was actually associated with an increased risk of preeclampsia in some women with preexisting obesity. So talk with a healthcare professional when starting to take prebiotics during pregnancy.

Speaker 1:

And lastly, I had mentioned earlier about the risk of probiotics for people who have immunocompromised systems. So why can this be an issue? Individuals who have compromised immune systems, such as those with certain medical conditions like HIV, aids or those undergoing cancer treatments, do face a higher risk of infection when taking probiotics. In some cases, probiotics can also potentially trigger excessive immune stimulation in susceptible individuals, possibly contributing to inflammation or an autoimmune phenomena. Although this risk is considered theoretical in humans, the safety and efficacy of various probiotic strains and dosages are not consistently well researched, making it crucial for immunocompromised individuals to exercise caution and consult with their health care provider before using probiotics. Probiotics could interact with certain medications, including immunosuppressants, potentially leading to unintended effects. So, in conclusion, probiotics are generally safe for healthy individuals, but those with weakened immune systems should definitely be cautious and should always consult with their healthcare professionals before taking them. The decision to use probiotics should be made in consultation with a medical professional, who can assess the individual's specific health condition and determine whether the potential benefits outweigh the risks.

Speaker 1:

So is there such a thing as too much of a good thing. Can we actually have too many probiotics in our system? And the answer is yep. Overdosing probiotics, especially supplements, can actually lead to digestive upset like gas, bloating, diarrhea, especially with high CFU supplements or sugary kombucha. There can also be immune risks. So for those immunocompromised individuals, live bacteria could in rare cases cause infections, and then taking too many strains might not add extra benefit and could disrupt your natural microbiome balance. So stick to the recommended doses, follow the product instructions and ease into probiotics to see how your body reacts, and again talk to your doctor if you're not sure.

Speaker 1:

So let's just dive into the science a little bit and talk about what's proven and what's not. There's solid evidence for probiotics in specific cases, for example, antibiotic-associated diarrhea Strains like Saccharomyces Boulardii and Lactobacillus rhamnosus GG can reduce diarrhea risk. And when we look at IBS, bifidobacterium and lactobacillus strains show promise for easing symptoms like bloating and pain. And when it comes to skin conditions, topical probiotics like streptococcus thermophilus can boost ceramide production and improve eczema or acne. Oral probiotics may also help via the gut-skin axis. And then, when it comes to immune support, science does show that some studies suggest probiotic enhances vaccine responses, especially in older adults, which we had already talked about earlier.

Speaker 1:

So again, remember, not all probiotics are created equal. The benefits depend on the strain, the dose and your unique microbiome. And then just don't forget that many of the skincare and other products out there that are labeled probiotic don't actually contain that live bacteria due to preservatives, so their effects are less clear. So just a lot of things that you want to pay attention to and really look at those labels. So I want to backtrack just a little bit to something I said earlier about women breastfeeding and how that can affect that gut brain connection.

Speaker 1:

I think one of the things that comes up immediately in my mind is well, what if I was pregnant and I didn't breastfeed? Can that potentially cause ADHD? And if that is the case, and now I have a toddler or a tween and they're experiencing signs of ADHD, can probiotics help? So, first off, it's completely understandable to feel concerned and want to do everything you can for your child and while it's true that early life experiences, including breastfeeding and gut health, can play a role in development, it's important to also remember that ADHD is super complex. It has multiple contributing factors, including genetics and environmental influences, and it's not solely determined by early life factors like breastfeeding or gut health. So if you're beating yourself up over not breastfeeding, please don't do that to yourself.

Speaker 1:

Secondly, focus on the present. While you can't go back and change past events, you can focus on strategies that can support your child's brain health and well-being now and most importantly. The first steps are to consult with your child's pediatrician and potentially a specialist like a developmental pediatrician, child psychiatrist or neuropsychologist. They can provide a comprehensive evaluation, discuss pediatrician, child psychiatrist or neuropsychologist. They can provide a comprehensive evaluation, discuss an accurate diagnosis of ADHD and recommend appropriate treatment strategies. For example, the American Academy of Pediatric recommends that for children younger than six years old, parents become trained in behavior management techniques before the child is put on medication, and for children aged six years and older, the AAP recommends a combination of medication and behavior therapy.

Speaker 1:

So what about the link between diet and gut health for children with ADHD? First off, supporting gut health through diet and potential supplements may be a helpful approach to managing ADHD symptoms. We want to look at a balanced and nutrient-rich diet. So a diet that prioritizes whole foods like fruits, vegetables, whole grains, lean proteins and healthy fats is beneficial. Include omega-3 fatty acids found in fish, which may support brain health and manage symptoms. Ensure adequate intake of important vitamins and minerals such as magnesium, zinc, iron and B vitamins, as they're crucial for brain function. Limiting added sugars and processed foods, which can impact focus and behavior, is also recommended. Consider food sensitivities with a dietician's guidance might also help identify triggers.

Speaker 1:

Okay, now let's look at probiotics and gut health. Research suggests differences in gut microbiota between individuals with and without ADHD. Gut imbalances or dysbiosis may contribute to inflammation and affect neurotransmitter levels. Some studies indicate that certain probiotic strains like lactobacillus and bifidobacterium could help reduce symptom severity. One study noted that lactobacillus remnosus GG or LGG supplementation was associated with better functioning and quality of life in children with ADHD compared to a placebo. Another study found that symbiotic intervention improved inattention and hyperactivity and impulsivity. However, other studies have shown mixed results and more research is definitely needed.

Speaker 1:

Prebiotics or non-digestible food ingredients can also help balance the gut by supporting beneficial microbes. Probiotics do show potential as a complementary tool, especially alongside standard medical treatments for those with ADHD. So always consult with your pediatrician before starting any supplements to determine if they're appropriate for your child's needs. A nutritionist or dietitian can provide personalized dietary plans and help integrate probiotics and prebiotics into your child's diet. To wrap up for today's episode how do you biohack your microbiome? Start with a balanced diet. Load up on those fiber-rich foods like veggies, fruits and whole grains to feed that good bacteria, and also in fermented foods like yogurt or sauerkraut for those natural probiotics. If you need supplements, be sure that you're choosing high quality ones with specific strains for your specific needs, and always check with a health care professional. And don't forget consistency is key. Probiotics work best when taken regularly.

Speaker 1:

At panacea luxury spa boutique, we're all about helping you feel your best. So if have more questions, definitely message into the show and I'll do my best to get you the answers you are looking for. But try incorporating these tips into your routine and let us know how it goes. And again, before we wrap up today, please remember that everything shared on Serenity and Fire is meant for general information and inspiration only. The topics we discuss are not intended to diagnose, treat or replace personalized medical care, so please always consult with your health care provider before trying anything we talk about. Your health is unique and your care should be too.

Speaker 1:

Okay, that's it for today's episode. Remember, if you want to start biohacking your way to better health, start at Panacea Luxury Spa Boutique. You'll save 10% on a hyperbaric oxygen therapy or whole body LED light therapy session when you book your first treatment using the code Serenity10. And don't forget to leave us a review and hit subscribe on the Serenity and Fire show wherever you get your podcasts. This helps us reach more people like you, so we can spread the word of health and wellness to the masses. Until next time, keep balancing serenity with fire. I'm Krista Wideny and I'll talk with you in our next episode.