Powders and sachets
A probiotic powder comes as single-serve sachets and stick packs or as a tub with a scoop, and you stir it into cold food or drink. This guide from Probiotic Supplements UK explains the trade-offs, what to check on the pack and how to take probiotic powder so the cultures stay in good condition.
Powders are flexible and easy to swallow, although they ask a little more of you each day. Here is how they compare.
Stick packs are slim foil tubes holding one serving, and sachets are flat packs that take a larger fill, which helps when cultures are combined with several grams of fibre. Because each serving sits behind its own foil barrier until you tear it open, sachets and stick packs give strong protection against moisture and air. They are also easy to take to work or on holiday.
A tub often costs less per serving, although it is opened every day and lets in a little moisture each time. Look for an inner foil seal, a tight lid and often a desiccant. Always use a dry scoop and close the lid straight away, since powdered cultures draw water from the air. Resealable foil pouches work in a similar way and should be pressed shut after every use.
Follow the directions on the label first. These general points apply to most products.
Stir the powder into water, milk, yoghurt or a smoothie that is cold or at room temperature. Hot drinks such as tea and coffee can damage live cultures, so let warm food cool first.
Live cultures are not designed to sit in liquid for long, so mix the serving just before you take it rather than preparing it in advance.
Use the scoop or sachet supplied and follow the label. Do not exceed the recommended daily dose printed on the pack.
Some people notice wind or bloating at first, particularly with powders that contain prebiotic fibres, which our section on synbiotics explains. If you have any concerns, speak to a pharmacist or GP.
Start with the cultures. Each one should be listed by genus, species and strain code, and the CFU figure should be stated per serving until the best-before date rather than only at manufacture. A higher count is not automatically better, so compare like with like. Our guide to understanding CFU counts explains how to read the number, and the strain guide covers the main groups.
Then read the ingredients list. Powders often contain prebiotic fibres such as inulin, FOS or GOS, which make the product what is sometimes called a synbiotic. Check for flavourings, sweeteners and allergens, which should be emphasised in the list, and look for dairy if you need a dairy-free product, since some cultures are grown on dairy-based media. The words "food supplement", a do-not-exceed warning and a batch code should all appear on the pack.
Keep sachets and tubs in a cool, dry place away from the kettle, the hob and direct sunlight, and follow any refrigeration instruction on the pack. Leave sachets in their outer box until you need them, and once a tub is open, use it within any period the label gives. Our guide to storage and shelf life has more detail.
Powders tend to suit adults who dislike swallowing capsules or already have a daily smoothie or yoghurt, and anyone interested in a product that combines cultures with fibre. If you would prefer nothing to mix, probiotic capsules are simpler, while gummies and liquid drops are other options. Speak to a pharmacist or GP before giving a powder to a child. You can compare every format on our probiotic types page, read the quality guide or ask us a question.
FAQs
Sachets and stick packs keep each serving sealed in foil until you open it, so they usually protect the cultures better from moisture. A tub often costs less per serving and works well if you close it tightly and keep the scoop dry. Either can be a sound choice when the storage instructions are followed.
It is wiser not to, because heat damages live cultures. Mix the powder into something cold or at room temperature and take it soon afterwards. If you like it in porridge, let the porridge cool first.
Many powders add prebiotic fibres such as inulin, FOS or GOS alongside the cultures. Some people find these fibres cause wind, especially at first, so check the ingredients list if you are sensitive to them.
Some powders are labelled for children, but speak to a pharmacist or GP before giving any probiotic to a baby or child. They can advise on whether a product is appropriate. Always follow the age guidance and serving size on the label.
Tell us which details on a sachet, stick pack or tub you are unsure about, and we will reply by email in plain English. We are independent and do not sell or recommend any brand.