When it comes to supporting gut health, the options can feel overwhelming. Walk into any pharmacy or health food shop and you’ll see rows of probiotic supplements. With bold claims of “billions of live bacteria” on the label, it’s easy to assume bigger numbers are better. But the real question is: what strains are included, and do they match what your body needs?
This guide explores what to check for when buying probiotic supplements, how they compare to fermented foods like kefir, and why diversity and adaptability can make all the difference.
Why Strains Matter More Than Numbers
Emerging research shows that when it comes to probiotics, the benefits are often strain-specific. In other words, it’s not just the amount of bacteria that matters, but which strains are present. Different strains have been linked to different outcomes, some may support digestion, while others play a role in skin health, immunity, or metabolism.
This idea is often referred to as personalised targeted probiotic therapy, and it’s reshaping how we think about gut health.
Popular Supplement Options
Supplements can be useful, particularly if you’re lacking in specific strains or need a targeted boost. Many people take them after antibiotics or when managing particular conditions.
Some well-known brands include:
– Symprove – contains 4 strains.
– Nutravita – lists 21 strains.
– Udo’s Choice Super 8’s – a popular option with 8 strains.
These products can provide a short-term lift by delivering high doses of particular bacteria. However, once your body has replenished those strains, continuing to take the same supplement may not add much more benefit.
How Kerry Kefir Is Different
Kefir offers something that supplements can’t: a living, dynamic community of cultures that adapt with the seasons. Instead of relying on a single strain in high numbers, traditionally made kefir provides over 40 strains of bacteria and yeasts that naturally shift throughout the year.
This creates a broad-spectrum approach to gut health that may respond to your body’s changing needs. And unlike supplements, kefir is a whole food, offering not only live cultures but also calcium, protein, and vitamins that support overall health and wellbeing.
Static Supplements vs Living Ferments
Most supplements are static, meaning they contain a fixed set of strains that never change.
Kefir, on the other hand, is made with live kefir grains that continue to ferment in the bottle, naturally adapting to the seasons. Research with Shannon ABC found that Kerry Kefir contains over 40 strains, and that this balance shifts throughout the year. For example, winter often brings more immune-supporting strains, while summer can favour microbes that may help with hay fever.
That natural adaptability is something a supplement simply can’t replicate.
Want to learn more? Read our blog on kefir made with grains vs powders and explore the microbial composition of Kerry Kefir.
Survivability Matters
It’s also worth asking: how many of those bacteria actually reach your gut alive?
Some supplements use freeze-dried bacteria that may struggle to survive stomach acid. Liquid options, like Symprove, are designed to improve survivability, but they still contain only a handful of strains.
Kefir, by contrast, contains bacteria and yeasts that have evolved to thrive in a fermented dairy environment, giving them a better chance of reaching your gut intact
Choosing the Right Support for Your Gut
Supplements and kefir aren’t in competition, they simply serve different purposes. If you need targeted support, a supplement can be a great choice. But for daily, broad-spectrum gut support, fermented foods like Kerry Kefir may offer a more sustainable and naturally diverse option.
When weighing up your options, remember to look beyond the “billions” and ask yourself:
How many strains are included? More strains may mean broader support.
Do they match what your body needs right now? For example, after antibiotics.
Will they adapt over time? Different microbes are beneficial at different times of the year.
If you’d like a natural option that changes with the seasons and supports your gut every day, Kerry Kefir is a great place to start.