Scientists are discovering that you don’t need living bacteria to get health benefits—dead bacteria and their byproducts, called postbiotics, might work just as well or better. Unlike probiotics (live bacteria), postbiotics are safer, last longer on store shelves, and don’t have the same risks. Researchers are learning how to make these postbiotics in factories and use them in foods, medicines, and animal feed. This review examines how postbiotics are made, how they help your body, and what companies are already selling them. The main challenge now is making sure all postbiotics are made the same way so they work consistently.
The Quick Take
- What they studied: How postbiotics (inactive bacterial cells and their beneficial compounds) are made in factories, how they work in your body, and whether they can be used as medicines and food ingredients
- Who participated: This is a review article that summarizes research from many different studies—not a single study with participants
- Key finding: Postbiotics appear to help your immune system, fight harmful bacteria, improve digestion, and strengthen your gut lining, while being safer and more stable than live probiotic bacteria
- What it means for you: Postbiotics may offer similar or better health benefits than probiotics without some of the safety concerns, but more research is needed to confirm which postbiotics work best for which health issues
The Research Details
This is a review article, meaning scientists read and summarized hundreds of other studies about postbiotics instead of doing one new experiment. The authors looked at how postbiotics are made in factories, what methods scientists use to kill the bacteria while keeping the helpful parts, how companies are already using them, and what health benefits research has shown so far. They also examined the challenges companies face in making postbiotics consistently and the rules different countries have about selling them.
The review covers the entire journey of postbiotics—from selecting which bacteria strains to use, to growing them in large tanks, to killing them in ways that preserve their benefits, to storing them so they don’t break down. The authors also looked at what’s inside postbiotics that makes them helpful and how they interact with your body.
Understanding how postbiotics are made and what they do is important because they’re becoming a real product you can buy, but there’s no standard way to make them yet. This review helps scientists, companies, and government regulators understand what we know and what we still need to figure out. It’s like creating an instruction manual for making postbiotics safely and effectively.
This is a comprehensive review published in a respected scientific journal. However, because it summarizes other people’s research rather than conducting new experiments, it’s only as good as the studies it reviews. The authors appear to have looked at recent developments and commercial products, which makes it current and practical. The main limitation is that postbiotics are still relatively new, so there may not be as much research as there is for other health products.
What the Results Show
Postbiotics show promise in several areas: they appear to strengthen your gut barrier (the lining that controls what gets into your bloodstream), help your immune system work better, and fight off harmful bacteria. Unlike live probiotics, postbiotics don’t have the risk of the bacteria themselves entering your bloodstream or causing problems in people with weak immune systems.
Companies are already making postbiotics using different methods. Some heat-kill the bacteria, others use chemicals or pressure to inactivate them. The challenge is that different methods produce different results, so a postbiotic made one way might not work the same as one made another way. Scientists are developing better ways to measure what’s actually in each postbiotic product to make sure they’re consistent.
The review shows that postbiotics are being added to foods, supplements, medicines, animal feed, and even fish farming systems. Early research suggests they might help with digestive health, immune function, and possibly reducing inflammation, but more studies in humans are needed to confirm these benefits.
The review also discusses how postbiotics can be stored better than probiotics—they don’t need to be kept alive, so they’re more stable at room temperature and last longer on shelves. This makes them cheaper and easier to distribute. Additionally, postbiotics may work through different mechanisms than probiotics, meaning they might help in situations where probiotics don’t work well. The review notes that different bacterial species produce different postbiotics with different benefits, so choosing the right starting bacteria is important.
Postbiotics represent an evolution in probiotic science. While probiotics (live bacteria) have been studied for decades, they have limitations: they’re fragile, need refrigeration, and can sometimes cause problems in very sick people. Postbiotics take the good parts of probiotics—the beneficial compounds bacteria produce—without the downsides. This review suggests postbiotics might be the ’next generation’ of these products, though they’re not meant to replace probiotics entirely. Instead, they offer another tool for supporting gut health.
The biggest limitation is that postbiotics are still relatively new, so there aren’t as many human studies as there are for probiotics. Most research has been done in labs or in animals. Additionally, because there’s no standard way to make postbiotics yet, it’s hard to compare results from different studies—one company’s postbiotic might be very different from another’s. The review also notes that government regulations for postbiotics are still being developed in many countries, which means some products might not be as carefully tested as medicines. Finally, we still don’t fully understand exactly how postbiotics work in the human body.
The Bottom Line
Based on current evidence, postbiotics appear to be a safe option for supporting gut health, particularly for people who can’t tolerate live probiotics. However, the evidence is still developing, and we don’t yet have clear recommendations about which postbiotics work best for which conditions. If you’re interested in trying postbiotics, look for products that clearly list what bacteria they came from and how they were made. Talk to your doctor before starting, especially if you have a serious illness or weak immune system. Confidence level: Moderate—postbiotics show promise, but more human research is needed.
Postbiotics may be particularly helpful for people who want probiotic benefits but can’t take live probiotics (such as people in hospitals or with very weak immune systems), people who have trouble with probiotic side effects, or anyone interested in supporting their gut health. They’re also being used in animal feed and aquaculture, so farmers and fish producers should pay attention. People with severe infections or critical illnesses should talk to their doctor before using any new health product. Healthy people looking for general gut support might benefit, but they’re not a replacement for eating fiber-rich foods and maintaining a healthy lifestyle.
If postbiotics work similarly to probiotics, you might notice changes in digestion within a few weeks, though some people see benefits faster and others take longer. For immune system effects, it might take several weeks to a few months to notice a difference. Keep in mind that postbiotics are not a quick fix—they work best as part of an overall healthy lifestyle including good diet, exercise, and stress management.
Want to Apply This Research?
- Track daily postbiotic intake (product name and amount) alongside digestive symptoms (bloating, regularity, energy levels) using a simple daily log. Rate digestive comfort on a 1-10 scale each day to see if there’s a pattern over 4-8 weeks.
- Start by selecting one postbiotic product and taking it consistently for at least 4 weeks before switching products. This helps you see if it actually works for you. Set a daily reminder to take it at the same time each day, preferably with a meal.
- Keep a 12-week journal noting: which postbiotic product you’re using, daily digestive symptoms, energy levels, and any changes in how you feel. Take photos of the product label so you remember exactly what you’re taking. After 4 weeks, decide if you notice benefits. If yes, continue and track long-term. If no, you might try a different postbiotic or talk to your doctor.
This review summarizes scientific research about postbiotics but is not medical advice. Postbiotics are still a developing field with limited human research. If you have a serious illness, weak immune system, are pregnant, breastfeeding, or taking medications, talk to your doctor before using postbiotic products. Postbiotics are not meant to diagnose, treat, cure, or prevent any disease. Results vary between individuals, and what works for one person may not work for another. Always check product labels for ingredients and follow the manufacturer’s instructions. This information is current as of the publication date but may change as new research emerges.