SupplementStrong evidenceImmunity

Probiotics

Cochrane review: probiotics reduce upper respiratory infection incidence and antibiotic use modestly.

Why

Cochrane review: probiotics reduce upper respiratory infection incidence and antibiotic use modestly. Strain matters, use multi-strain or specific evidence-anchored strain.

How it works

Strain-specific modulation of gut and respiratory mucosal immunity. Cochrane reviews support modest reductions in upper-respiratory-infection incidence and antibiotic-associated diarrhoea.

Expected onset · URI-prevention benefit emerges over weeks to months of daily use

How to take

Dosage

Typically 10–50 billion CFU/day; exact dose depends on strain and indication. Follow product label.

Timing

With or just after a meal

Safety

Generally well-tolerated. Avoid in severely immunocompromised patients, central venous catheters, or critical illness (rare bacteraemia/fungaemia case reports).

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Evidence

At a glance

Zhao 2022 Cochrane review on probiotics for preventing acute upper-respiratory-tract infections found that probiotics probably reduce the number of people experiencing an URTI episode and antibiotic use vs placebo. Effect is modest and strain-specific, Cochrane rated the certainty of evidence as low to moderate.

Where to get it

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