Probiotics for Women’s Health

You’ve likely heard of probiotics—those beneficial microbes credited with supporting a healthy gut. But, while probiotics can be good for many, they are especially helpful for women because females tend to be affected by digestive problems more often than their male counterparts. For instance, did you know that women are two to six times more likely to experience irritable bowel syndrome (IBS) than men? (10)(25) Women are also more prone to developing gallstones and inflammatory bowel disease (IBD). (10) What causes these differences? According to preliminary research, one reason could be that the nerve cells in a woman’s intestinal tract are more sluggish, making them more vulnerable to digestive issues. (4) Fortunately, probiotics can help improve a woman’s gut health and ease symptoms. 

But if you’re a woman, the health benefits of taking a probiotic supplement don’t stop with your gastrointestinal tract. A growing number of studies suggest that adding friendly flora to your supplement routine can also support vaginal health, healthy weight loss, and more. (32) Read on to discover the best probiotics for women’s health, as well as what to look for in a supplement.

What are probiotics?

The World Health Organization defines probiotics as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.” (28) These microorganisms boost the number of beneficial bacteria that already exist in the body and help maintain a healthy microbial balance. 

Probiotics can be especially helpful when this balance is upended—a condition known as dysbiosis in which harmful bacteria gain an upper hand. Left unchecked, some studies have linked dysbiosis to a wide array of chronic health problems like cardiovascular disease, diabetes, kidney disease, and even obesity. (44) Fortunately, supplementing with probiotics can help restore this critical microbial balance and support overall good health. (31)(2)

Did you know? The two most common types of microorganisms used in probiotic supplements are Lactobacillus and Bifidobacterium. (28) You can also find these in some fermented foods like kimchi, sauerkraut, and yogurt. (37)

Best probiotics for women’s digestive health

The gut microbiome and dysbiosis can be influenced by many factors. Although there are the usual suspects like antibiotic overuse and poor dietary choices, there are other, less obvious, factors that can contribute to dysbiosis and leave a woman more vulnerable to digestive problems. (30)(41) These include:

• Hormonal changes (20)
• Lack of sleep (47)
• Pregnancy (5)
• Sedentary lifestyle (30)
• Smoking (30)
• Stress (29)

Supplementing with a probiotic has been shown to effectively correct dysbiosis and support a healthy gut microbiome. This may also reduce the symptoms of irritable bowel syndrome and other digestive disorders. Clinical trials have found that supplementing with a multistrain probiotic reduces abdominal pain, bloating, constipation and/or diarrhea, cramps, and flatulence in women with IBS. (14)(33)

Because dysbiosis is also linked to the development of other health problems, using probiotics to correct a microbial imbalance may also improve downstream conditions. This was seen in a randomized, double-blind trial involving 132 post-pregnant women with gut dysbiosis. The participants, who had developed gestational diabetes while pregnant, received either a multistrain probiotic supplement or a placebo for 12 weeks. At the end of the trial, the researchers found that those taking the probiotic had significantly higher levels of beneficial bacteria and greater diversity in the types of bacteria compared to the placebo group. The women taking the probiotic also experienced less inflammation and better metabolic health once their microbiome had been restored. (19)

In another randomized, placebo-controlled trial, 56 women with cognitive problems due to stress-related dysbiosis were given either probiotics or a placebo for 28 days. Among those taking the probiotic, supplementation not only enhanced the composition of bacteria in the gut, but it also improved cognitive performance. (6) If you suffer from digestive problems and suspect dysbiosis, talk with your healthcare provider about taking a multispecies probiotic that includes L. acidophilus, L. rhamnosus GG, L. reuteri, L. casei, B. infantis, and S. Boulardii. Studies suggest that these specific probiotics may help correct dysbiosis and minimize symptoms. (9)(36)

Best probiotics for vaginal health

Women also have another important microbiome—their vaginal microbiome. While Lactobacillus is the most common bacterial family found in the vagina, the specific composition of microbes changes over the course of a woman’s lifetime. This is particularly true during pregnancy and menopause. (18)(26) But, the vaginal microbiota also changes with each menstrual period. (21) Antibiotic use, chemicals in hygiene products such as shower gel, douching, and sexual activity can also affect the microbial balance in the vagina. (7) If you do need to take antibiotics, taking a probiotic during or following a course of antibiotics can help restore vaginal microbial balance. (48)

Studies suggest that supplementing with probiotics can help maintain a healthy bacterial balance and protect the vagina from pathogens that can cause infections like bacterial vaginosis (overgrowth of bacteria naturally found in the vagina) and vulvovaginal candidiasis (an infection caused by yeast). (8)(34)(46) Probiotics may also help treat an existing infection. (34)(46) But be aware that the same species of Lactobacillus bacteria in the probiotic you use for gut health generally aren’t the same species native to your vagina. The most common bacterial species in the vagina are L. crispatus, L. gasseri, L. iners, and L. jensenii. (7) Because bacterial species have different functions and vary depending on body location or your symptoms, it’s important to look at a probiotic’s Supplement Facts label for the specific bacterial species you need.

Although vaginal probiotic suppositories are available, research into their efficacy is limited. However, oral supplementation appears to be a successful way to colonize the vagina with the beneficial bacteria it needs. (11)

Did you know? There are 581 different bacterial species found in the human vagina. (15)

Best probiotics for women’s weight loss

Recent studies suggest that the bacteria in your gut don’t just affect your digestion. According to preliminary investigations, the composition of your gut bacteria may influence the genes that regulate how your body metabolizes fats and carbohydrates. Studies have found that animals who received a probiotic containing one particular strain of L. rhamnosus had a lower body weight compared to those not receiving the supplement, even though both groups were fed the same diet. The researchers in these studies concluded that weight loss occurred because the probiotics caused the animals’ bodies to harvest fewer calories from the food. (1)(12)(23)

Probiotics may foster weight loss in other ways as well. Some findings suggest that they may increase the appetite-suppressing hormones glucagon-like peptide-1 and peptide YY. (45)(50) Other studies hint that probiotics may boost levels of a key protein called angiopoietin-like 4 that decreases fat storage. (3)

While the jury’s still out on the exact mechanisms, human studies have shown positive results for the weight loss potential of probiotics. One clinical trial published in the British Journal of Nutrition found that adding a probiotic containing L. rhamnosus to a weight loss and maintenance plan resulted in 50% more weight loss among women compared to diet alone. (38) Another study of overweight men and women that appeared in the Journal of Medicinal Food reported that supplementing with L. gasseri reduced waist circumference after 12 weeks. More importantly, those taking the probiotic also lost visceral fat—a dangerous type of internal fat that wraps around your abdominal organs. (24)

More benefits of probiotics

While supporting a woman’s gut health, vaginal balance, and weight are critical benefits, additional studies have linked probiotics to a host of other health perks. Specifically, adding a probiotic to your supplement regimen may support:

• Better mood (13)(39)
• Bone health (22)(27)
• Fatigue and chronic fatigue syndromes (42)
• Immune health (49)
• Improved fertility (48)
• Polycystic ovarian syndrome relief  (40)
• Skin health (17)
• Urinary tract health (16) 

What to look for in a probiotic for women

Choosing which specific species and strains of bacteria in your probiotic largely depends on your health goals. Because there are hundreds of different strains, it’s beneficial to work with a knowledgeable integrative or functional medicine doctor. But if you’re simply looking for overall support, opt for a multistrain probiotic that offers an array of Lactobacillus and Bifidobacterium strains. 

When shopping for a probiotic, it’s smart to pick a supplement that provides at least 1 billion colony-forming units (CFUs). And make sure to check the expiration date to ensure that you are buying live, viable microorganisms. It’s also a good idea to check the label for storage information since some probiotics require refrigeration. (35) 

The bottom line

Probiotics are beneficial bacteria that have been shown to improve health. But probiotic supplements aren’t a one-size-fits-all solution to your health needs. As a woman, you have unique health concerns that can change during each phase of your life. Choosing a comprehensive probiotic that provides a variety of targeted species and strains can support a diverse microbiome to foster a healthier gut, a balanced vaginal environment, and more.