Timing your Probiotics for Maximum Effect


I get asked this question all the time.  “Dr. Baumgarten, when should I take my H2PRO™? In the morning? At night before bed? With food or without food?”

Today we have some answers for you.

When should you take Probiotics during your day?

Answer: 30 minutes prior to eating or with food that contains some fats and fiber.

For maximum probiotic and vitamin absorption you should take probiotics 30 minutes prior to eating or with food. Do not take your probiotics after eating if you can help it.  The survivability of the microbes increases when taken before or during a meal, but decreases if taken after a meal [1]. Foods containing some fats will help to buffer stomach acids and increase the survival rate of your probiotics [1].  Fiber feeds your microbes, helping them survive and thrive in your gut [1,2,3].

No worries if you are using your H2PRO™ as a hydration beverage. You can still expect good probiotic absorption since the  H2PRO probiotics have been specially selected for improved survival in high acid environment of the upper gastric tract.

What factors affect the survival of your probiotics in your digestive tract?

Acidity and bile salts in the digestive tract threaten the survivability of your probiotics [2].  The stomach and intestines were designed by nature to deconstruct your food, after all.

But probiotics are more resilient than you might think.  Probiotics have been shown to survive the intestinal tract and many Lactobacillus have been shown to survive multiple hours in highly acid conditions.

Key food choices to benefit your microbes and help your probiotics go farther.

Remember: Fiber feeds the good guys [3].  Fiber is an essential part of the diet that protects and feeds the microbes in your gut.  When the bacteria of your gut starve they begin to eat what’s around them: the mucosal lining of your gut!  This lining prevents infection and is an important part of your immune function.

For years it has been known that the addition of fiber ALONE can swing microbial gut populations in a matter of weeks!  It also has been know that when you add fiber to your diet you can LOSE WEIGHT [3].  Fiber actually shifts the bacterial makeup of the gut towards a ‘leaner’ makeup and away from the typical ‘obese’ makeup [3].

Don’t be a slacker! Research shows fiber must be eaten every day to keep your microbes healthy [3]! So be sure to include prebiotic foods like whole grains, legumes, fruits and vegetables in your diet daily.

Three Things to Remember when taking your probiotics.


  • Take probiotics with food or at least 30 minutes prior to a meal.
  • Take probiotics daily.
  • Eat a diet with plenty of fiber.


      • bananas
      • whole grains
      • artichokes
      • onions
      • garlic
      • dried fruit
      • legumes

With H2PRO™ you have many choices! You can add H2PRO™ to:

  • Smoothies
  • Water
  • Morning Yogurt or Cereal
  • Gym Bottle
  • Sprinkle on Salad
  • Add to iced tea to get Lemon flavor! (H2PRO™ Lemonade)
  • Sandwiches (H2PRO™ Flavorless)
  • Vegetables
  • Meats
  • Most ANYTHING!

H2PRO™ cannot:

  • Go in foods over 104 degrees
  • Be added to alcoholic beverages


#LoveYourGuts, daily with H2PRO™ probiotics + vitamins.


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

2- Bezkorovainy, Anatoly (2001) Probiotics: determinants of survival and growth in the gut. American Journal of Clinical Nutrition. February 2001; 73 (2) 399s-405s.

3- Courage, Katherine Harmon. (2015) Fiber-Famished Gut Microbes Linked to Poor Health. Scientific American. March 23, 2015.


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