When Is the Best Time to Take Probiotics?

Probiotics have become a staple in many wellness routines—and for good reason. These beneficial bacteria support everything from digestion and immunity to mental health and skin balance. But as you scan the supplement aisle or scroll through wellness advice, one common question keeps popping up: When is the best time to take probiotics for maximum impact?

Whether you’re a seasoned probiotic user or just getting started, timing can play a role in how well these good bacteria colonize your gut and do their job. In this post, we’ll dive into the latest expert advice to unpack the ideal timing for taking probiotics, and more importantly, how to make them work best for you. Let’s get into it.

Why Timing Might Matter

Probiotics are delicate. They need to survive the acidic environment of your stomach in order to reach your intestines, where they can get to work. So naturally, you might wonder: is there a certain time of day when they’re more likely to make it through the digestive gauntlet?

Some studies suggest that there is a best time. A 2011 study published in the Beneficial Microbes found that taking probiotics shortly before or with a meal, particularly one containing fat, helped the beneficial bacteria survive stomach acid more effectively than taking them after a meal or on an empty stomach.1 Fats can buffer stomach acid and create a more favorable pH for probiotic survival during digestion.

Morning vs. Evening: Is One More Optimal?

Several health sources suggest that morning might be a good time to take your probiotic, particularly before breakfast when the stomach acid is naturally lower. If your morning routine contains coffee or acidic foods, this could work against you. We would recommend taking the probiotic prior to having your coffee or acidic foods. 

A 2024 review published in Nutrients highlights that circadian rhythms play a significant role in regulating both the composition of the gut microbiota and its interaction with the host. The review suggests that administering probiotics in alignment with circadian patterns, such as during the evening, when gut activity slows, could enhance colonization and efficacy.2 This is likely due to reduced intestinal motility during rest and a more stable gut environment for microbial integration.

READ MORE: How Long Does It Take For Probiotics To Work

With or Without Food?

Here’s where the debate heats up. Some brands recommend taking probiotics on an empty stomach, while others advise pairing them with food. In a study conducted in vitro, showed that probiotics paired with chocolate milk helped the survivability of the probiotics.3 While more research is needed, particularly on humans, this is a promising study showing that it may be best to take with some fats (and delicious fats like chocolate milk). The study mentioned above in Beneficial Microbes also showed this.

If you’re sensitive to supplements, taking your probiotic with food may also help reduce bloating or digestive discomfort.

What Works Best for You?

Your body is your best guide. Some people find that taking probiotics on an empty stomach causes bloating or discomfort. Others have no issues at all. If you notice digestive upset, try shifting to take your probiotic with a meal and monitor how you feel.

There’s no one-size-fits-all answer when it comes to the best time to take probiotics—but there is a best practice: consistency. Whether you take your probiotic with breakfast, dinner, or before bed, the most important thing is that you take it regularly and in a way that fits your lifestyle.

READ MORE: How Long Should I Take Probiotics?

If you’re looking for a high-quality probiotic to support your gut, immune system, and overall well-being, try Floracil50. With 50 billion CFUs and clinically studied strains including Lactobacillus rhamnosus and Lactobacillus reuteri, Floracil50 is designed to survive stomach acid and deliver beneficial bacteria exactly where they’re needed. Plus, it’s shelf-stable and easy to take—whether you’re a morning person or a night owl.

Some general tips to get started:

• Choose a time of day you can stick to—whether that’s with breakfast or before bed.

• If you’re sensitive to supplements on an empty stomach, take your probiotic with food.

• Pair it with a small amount of fat (like olive oil, yogurt, or eggs) to increase survival.

• Be consistent. Daily intake builds a steady presence of beneficial bacteria.

Take it consistently. Take it confidently. Let your gut thank you.

References

1. Tompkins TA, Mainville I, Arcand Y. The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract. Benef Microbes. 2011;2(4):295-303. doi:10.3920/BM2011.0022

2. Santi D, Debbi V, Costantino F, et al. Microbiota Composition and Probiotics Supplementations on Sleep Quality-A Systematic Review and Meta-Analysis. Clocks Sleep. 2023;5(4):770-792. Published 2023 Dec 13. doi:10.3390/clockssleep5040050

3. Possemiers S, Marzorati M, Verstraete W, Van de Wiele T. Bacteria and chocolate: a successful combination for probiotic delivery. Int J Food Microbiol. 2010;141(1-2):97-103. doi:10.1016/j.ijfoodmicro.2010.03.008