Benefits of Spore-Based Probiotics

As far as supplements go, probiotics may be the most ubiquitous these days — with nearly one in three Americans taking one daily. Unfortunately, studies show that many of these beneficial bacteria are wiped out by stomach acid en route to the gut, rendering them ineffective. That explains why up to two-thirds of people say they don't see results from taking probiotics. Does that mean they’re a waste of money? Definitely not — because not all probiotics are created equal. More specifically, experts say that spore-based probiotics have a few key advantages that make them worth considering. So, what are spore-based probiotics? Are they really better than regular probiotics? And if so, why? We spoke with two gut health experts to get the lowdown on these increasingly popular supplements. RELATED: Best Probiotic Supplements What Are Spore-Based Probiotics? Spore-based probiotics are a specific class of bacteria found in soil. As their name suggests, they boast hardy protective shells known as spores. Some examples of spore-based probiotic strains include: Bacillus clausiiBacillus subtilisBacillus coagulansBacillus indicusBacillus licheniformis Are Spore-Based Probiotics Better Than Probiotics? Because of these outer shells, research has shown that they’re less fragile and more likely to survive the long, harsh journey through your digestive tract — until they eventually reach the large intestine where they can colonize. “This structure makes them far more resilient,” says Dr. Will Bulsiewicz, a board-certified gastroenterologist and founder of 38TERA. “Spores can survive stomach acid, bile, heat, and time on a shelf much better than many traditional probiotic strains. That means they’re more likely to reach the intestines intact.” However, as Bulsiewicz points out, this doesn’t automatically guarantee better health outcomes. “Survival is just the first step — the real question is whether a specific strain produces a measurable benefit in humans,” he tells AskMen. Alicia Glavins, a registered dietitian, functional nutrition certified practitioner, and Clinical Science Liaison for Microbiome Labs, has recommended spore-based probiotics in her practice for years. Not only are they more resilient than traditional probiotics, according to Glavins, but they also have a more powerful mechanism of action once they reach the intestines. “Spores have a very different mechanism of action when they reach the intestines from other probiotics,” explains Glavins. “Spores are very effective at reconditioning the gut microbiome, meaning they interact with the gut environment in a way that supports the microbiome rather than simply passing through. This can lead to long-lasting health benefits instead of only short-term effects.” The Benefits of Spore-Based Probiotics As for the benefits you might experience with taking spore-based probiotics, Bulsiewicz says they tend to be modest and symptom-specific. In other words, don’t expect a radical and permanent “fix” to all your gut issues. “Some people may notice improvements in bloating, gas, abdominal discomfort, or stool consistency, depending on the strain and the condition being targeted,” he tells AskMen. “In certain cases, spore-based probiotics may help shorten the duration of diarrhea.” According to Bulsiewicz, most people will notice any benefits within a few weeks of starting a spore-based probiotic. The specific product that Glavins recommends to clients is MegaSporeBiotic, a blend of five Bacillus spores made by Microbiome Labs. Research has shown that using MegaSporeBiotic consistently for at least 30 to 120 days can: Support liver and immune functionReduce levels of fat in your blood (triglycerides) for improved heart healthRelieve occasional abdominal discomfortPromote microbial diversity Increase gut production of short-chain fatty acids (acetate, propionate, butyrate) — which regulate appetite, reduce inflammation, and fortify the gut barrier to keep toxins and pathogens out “In a study of over 270 people who used MegaSporeBiotic for four weeks, 13 different self-reported wellness and digestive-experience measures were evaluated,” says Glavins. “Across those measures, a majority of participants reported positive changes, including over 80% reporting improvements in digestive comfort and energy, nearly 80% in overall digestion, and about 75% in physical comfort.” Additionally, research has shown that spore-based probiotics may have other perks, too, thanks to the gut-skin connection. A small 2023 study in people with acne suggested that taking spore-based probiotics for four weeks can reduce sebum production in the skin by up to 28%, while also improving skin hydration and decreasing the number of lesions by 37%. Of course, the benefits you get from a spore-based probiotic will depend on the specific formula. Bulsiewicz strongly advises seeking out products that: Clearly identify the exact genius, species, and strains usedFeature doses supported by human clinical studiesAre manufactured with rigorous quality controls, including third-party testing RELATED: Are Probiotics Actually Bad for Your Gut? Are There Any Risks or Side Effects with Spore-Based Probiotics? As with any probiotic, you may experience some side effects as your digestive tract adapts to the introduction of these new bacteria. “Some people may notice temporary changes in stool or digestive sensations, such as mild bloating or shifts in regularity,” says Glavins. That said, experts agree that these side effects are mild and short-lived. However, if the symptoms persist or worsen, Bulsiewicz says that’s a sign you should stop. Starting low and slow with your dose — say, only one capsule instead of the recommended two — can help to minimize these side effects. Another thing to keep in mind? There are some people who should avoid probiotics in general — regardless of whether they’re spore based. For example, while it’s super uncommon, occasional cases of probiotic-related bloodstream infections have been reported in vulnerable populations, and that’s a risk that needs to be taken seriously, says Bulsiewicz. “While probiotics are generally safe for healthy individuals, I’m cautious in people who are immunocompromised, critically ill, or have medical conditions that increase the risk of bacteria crossing the gut barrier,” he explains. “That includes people undergoing chemotherapy with low white blood cell counts, transplant recipients on immunosuppressive medications, and certain hospitalized or ICU patients.” Remember: probiotics aren’t necessary for everyone. Bulsiewicz views them as targeted, short-term tools that may help certain people with very specific symptoms. Instead of just investing in supplements, he advises focusing on foundational habits relating to diet and lifestyle. “For most people, the biggest gains in gut health come from food quality, fiber diversity, sleep, stress regulation, movement, and consistent daily rhythms,” he explains. “If those pieces aren’t in place, no probiotic — spore-based or otherwise — is going to deliver meaningful or lasting benefits. I do believe supplements can play a supportive role, but my bias is toward approaches that nourish the existing microbiome rather than trying to add new organisms.” You Might Also Dig: Fitness Awards 2025: Best SupplementsDoes ZBiotics Work? Here’s How It Helps Reduce Your Misery After DrinkingIs TikTok’s 'Fibermaxxing' Trend Legit - Or Will It Ruin Your Gut Health?