Fair evidence · Recovery & joints
Probiotics
Digestive complaints and respiratory infections in athletes, depending on the strain
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
The ISSN position stand (2019) concludes that the health effects of probiotics are strain- and dose-dependent. Certain strains can reduce the number, severity and duration of upper respiratory tract infections in athletes and improve gut barrier function; anti-inflammatory strains have been linked to better recovery from muscle-damaging exercise.
- Dosage
- Depends on the strain; follow the dose studied for that strain (in CFU)
- Timing
- As per the label of the strain
- Approx. price
- €10–30 per month
Watch out
A product only works if it contains the studied strain at the studied dose. The label must show genus, species and strain, and the number of live cells (CFU) at the end of shelf life. If it doesn't, don't expect an effect.
Frequently asked questions about supplements
How much Probiotics per day?
Depends on the strain; follow the dose studied for that strain (in CFU)
When should you take Probiotics?
As per the label of the strain
Does Probiotics really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Probiotics cost?
€10–30 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Jäger R et al. (2019). International Society of Sports Nutrition position stand: probiotics. J Int Soc Sports Nutr 16:62. (position stand)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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