The Digest

• Written by: Dahlia Rimmon MS, RDN
• Medically reviewed by: Nesochi Okeke-Igbokwe, MD, MS and Jared Meacham, PhD, RD, CSCS

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Being a woman isn’t easy. Hormonal changes during puberty, pregnancy, and menopause can mess with your gut and vaginal health—and leave you feeling off. Keep reading to see how probiotics can support your overall health and help ease some of the uncomfortable and frustrating symptoms many women deal with throughout these life stages. 

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When browsing the supplement aisle, you’ll probably notice dozens of probiotics labeled specifically for women. Clever marketing aside, turns out there is some science behind these targeted probiotics. Growing evidence suggests that a woman’s microbiome—the community of microorganisms living in the gut—significantly impacts digestion, skin health, hormones, fertility, longevity, vaginal health, metabolic function, and the immune system.

In fact, hormonal shifts like puberty, pregnancy, and menopause can affect a woman's microbiome and gut health throughout her life. Yet with so many options out there, how do you know which is the best probiotic for women? In this article, we’ll dig into the research behind probiotics and women’s health, explore the many benefits of probiotics, and highlight specific strains that support women through every stage of life.

Why probiotics matter for women’s health

Fun fact: Women are more likely to take probiotics than men. “It’s likely because women are more prone to certain health conditions like urinary tract infections (UTIs), irritable bowel syndrome (IBS), bloating, and stress," says Jennifer Agha-Khan MS, RD, Microbiome Support Specialist at Pendulum Therapeutics. “Women are subject to several hormone fluctuations throughout life, which increases their likelihood of turning to probiotics for relief.”

Your microbiome develops in utero and continues to evolve throughout your life. As you age, factors like diet, stress, lifestyle, and hormones can shift the delicate balance of microorganisms in your gut. For women, a few significant hormonal milestones tend to cause a shakeup: 

• Puberty: As the body undergoes physical changes, the microbiome matures alongside it, gradually taking on the composition of an adult microbiome.
• Pregnancy: When a woman becomes pregnant, hormonal and immunological changes may directly impact the gut microbiome and microbial diversity. “There is also an increased abundance of the gut bacteria Proteobacteria and Actinobacteria, which are believed to protect against  inflammation,” explains Agha-Khan. The growth of these bacterial levels has a protective effect on both the mother and the fetus via proinflammatory mechanisms.
• Menopause: Menopausal and perimenopausal women experience many age-related changes, including a drop in microbial diversity, and their gut may not function as efficiently as it once did. For example, levels of beneficial bacteria like Akkermansia muciniphila, Bifidobacteria, Lactobacillus, and Clostridium lactifermentans often decrease during this stage. 

What’s fascinating is the connection between our gut and hormones, particularly estrogen. Estrogen is the hormone responsible for a woman’s reproductive health. When the ovaries produce estrogen, some of it is metabolized in the liver, while the rest makes its way to the gut in the form of estrogen byproducts. 

Certain microorganisms in your gut can recycle these byproducts back into active estrogen when your body needs it, like during puberty and pregnancy. This special group of helpful microbes is known as the estrobolome, and it helps keep your estrogen levels balanced, an essential function in menopause.

7 benefits of probiotics for women

Maintaining a balanced, healthy gut microbiome is essential for overall wellness in both women and men. For women, whose bodies undergo continuous hormonal changes, probiotics can play a role in enhancing various aspects of health. Here are some of the potential benefits. 

1. Hormonal health

The gut helps regulate estrogen levels in your body. “Certain gut bacteria, [known as the estrobolome], help modulate estrogen levels by metabolizing estrogens in the liver and gastrointestinal tract,” says Agha-Khan. When your microbiome is balanced, this estrogen “recycling” system works smoothly, and has the potential to help relieve premenstrual syndrome (PMS) and menopausal symptoms associated with estrogen dominance. Balanced estrogen levels also support a regular menstrual cycle.

2. Vaginal health

Just like the gut, a woman’s vagina is home to a variety of microorganisms, known as the vaginal microbiome. The right probiotic can help keep this essential community of microbes in balance. 

The best probiotics for vaginal health include Lactobacilli strains, which have been clinically studied for their role in maintaining a healthy vaginal environment. They do this in a few ways:

• Maintaining an ideal, slightly acidic vaginal pH level, which defends against the overgrowth of harmful microbes
• Producing bacteriocins, peptides with antimicrobial properties that also help stop the growth of harmful microbes
• Protecting against common vaginal infections like bacterial vaginosis

A well-balanced, healthy vaginal microbiome can support fertility, and may even help reduce the risk of certain sexually transmitted infections (STIs) and other gynecological issues. 

3. Gut health and digestion

Women are more prone to gastrointestinal issues like IBS, bloating, and constipation. In fact, research shows that IBS is twice as common in women as it is in men. One of the primary reasons for this difference is hormones. “Hormonal fluctuations, especially estrogen and progesterone, can impact gut motility and sensitivity,” says Agha-Khan.

A healthy and balanced gut is home to a diverse community of beneficial microorganisms that work together to support overall gastrointestinal health. But when the balance is thrown off, it can lead to issues like bloating, constipation, abdominal discomfort, and bowel movement irregularities. 

Many women see these symptoms intensify around their period, as hormonal shifts further affect gut function. This is where probiotics come in. They can help restore microbial balance, support gut health, and keep digestion on track.

4. Immune health 

The estrobolome can also influence immune health. “Specific probiotics strains [Akkermansia muciniphila, Clostridium butyricum] help strengthen the gut lining and reduce inflammation, which can help [promote immune health] and keep the bad bugs out and the good ones in,” explains Agha-Khan. On the flip side, when the estrobolome is out of balance, it may contribute to certain inflammation-related health conditions, such as endometriosis and IBS. 

5. Mental health and mood 

A healthy balance of gut microorganisms supports the gut-brain axis, the bidirectional communication system between the gastrointestinal tract and the brain. Because of this connection, the state of your microbiome can affect your mood. “The microbiome can influence [production of neurotransmitters] such as serotonin and GABA, which can directly impact depression, anxiety, stress, and sleep,” says Agha-Khan. This gut-mood connection is especially important for women’s mental health, who may be juggling professional responsibilities, motherhood, and other daily demands.

6. Skin health

Like the gut-brain axis, there’s also a gut-skin axis. This connection between the two works through the immune system, which helps keep your body's microbes in balance. An out-of-whack gut microbiome factor into skin issues such as eczema, psoriasis, acne, and dandruff. 

“Probiotics that support gut lining health may help indirectly by calming the immune system and improving nutrient absorption, both of which contribute to clearer, more resilient skin,” explains Tara Karr MS, RD, LDN, CDCES, Clinical Study Coordinator at Pendulum Therapeutics. Certain probiotic strains can help maintain this balance by preventing harmful bacteria from disrupting skin health, including Faecalibacterium prausnitzii, Akkermansia muciniphila, Lactobacillus strains, and Bifidobacterium.

7. Metabolic health

A strong intestinal barrier and a healthy gut helps prevent bacterial components from leaking into the bloodstream, which can disrupt metabolic function. This gut integrity can also support balanced glucose metabolism, as certain probiotic strains produce short-chain fatty acids (SCFAs), which stimulate the release of glucagon-like peptide 1 (GLP-1), a gut hormone that supports blood sugar control and insulin sensitivity.

Common signs you may need a probiotic

If your gut microbiome is out of balance, your body has several ways of letting you know. Here’s a closer look at some indicators that you may benefit from a probiotic supplement. 

Frequent bloating or digestive discomfort

Bloating, gas, or constipation are common gut health red flags. Probiotics increase the population of beneficial microbes in your gut, which can make it harder for harmful microbes to take over. A well-balanced gut supports smoother digestion and can help reduce frustrating digestive issues.

As we mentioned, women are more likely to experience uncomfortable digestive symptoms, like bloating. Hormones like estrogen and progesterone, which rise during the luteal phase of the menstrual cycle, can slow digestion, and lead to bloating and abdominal discomfort.

Vaginal issues

Frequent bouts of vaginitis (inflammation of the vagina) could stem from an imbalance in the vaginal microbiome. This disruption in the microbiome can lead to vaginitis-related conditions like yeast infections and bacterial vaginosis, causing itching, burning, unpleasant vaginal odor, abnormal discharge, and other symptoms.

Poor immune function

If you’re constantly getting sick, this could be a sign that your gut microbiome needs some extra support. “Roughly 70% of the immune system is housed in the gut, making the microbiome a central player in immune function,” says Karr. Probiotics can help strengthen the intestinal barrier and prevent harmful toxins and germs from entering the body. They also enhance immune response and antibody production, which defend against infections. 

The hormonal ups and downs throughout a woman's life also impact her immune activity. According to Karr, a healthy gut helps maintain mucosal immunity and support the gut barrier, which are key in preventing issues that disproportionately affect women, like recurrent UTIs and yeast infections.

Metabolic dysfunction

Metabolic dysfunction occurs when your body’s normal metabolic processes aren’t working properly. “In my clinical work, I saw how conditions like PCOS and gestational diabetes can make blood sugar management especially complex for women,” says Karr. A weakened gut barrier allows bacterial components to leak into the bloodstream, interferes with metabolic function, and may result in poor blood sugar regulation, struggles with weight management, food cravings, brain fog, and energy crashes after meals.

How to choose the best probiotic for women

Shopping for probiotics for women, gut health support, and supplements in general can feel overwhelming. Here’s how to narrow down your options. 

• Targeted strains: While you won’t find, say, a single best vaginal probiotic, you can look for formulas with targeted strains that support women’s unique health needs. For example, if you’re dealing with recurring yeast infections, consider probiotics with multiple Lactobacillus strains to support the vaginal micromine. For women who struggle with metabolic health issues, look for strains that produce SCFAs, like Akkermansia and C. butyricum. The section below dives deeper into specific probiotic strains and how they benefit different aspects of health for women.
• Clinical validation: Few things are more important than finding probiotics that actually work. Human clinical trials can provide scientific evidence that a supplement is safe and effective. You may have to check the manufacturer’s website for study results and research details.
• AFUs and CFUs: Most products list the amount of probiotics on the label in either AFUs (active fluorescent units) or CFUs (colony forming units). AFUs tend to provide a more accurate quantity of how many live, active microorganisms each serving of a supplement contains. Explaining why is complex, but in short, the “active” AFU count measures all live cells based on their membrane integrity and fluorescence. The “colony-forming” CFU count instead measures the bacteria that are capable of growing on a petri dish. No matter the probiotic or how it’s measured, follow the serving size recommended on the label to get the best results.
• Quality: Choose probiotics from reputable brands that undergo independent third-party testing. This ensures the product contains the ingredients listed on the label and meets high manufacturing standards for quality, purity, and safety.
• Capsule form: The form of delivery can significantly impact a probiotic’s absorption. Acid-resistant or time-delayed release capsules help protect the probiotics from stomach acid and ensure they reach the gut fully intact.
• Prebiotics: Think of probiotics as the beneficial microorganisms your gut needs, and prebiotics as their food. A supplement that provides both gives those good microbes the fuel they need to grow and thrive, and helps create a healthy gut environment.

Top probiotic strains for women’s health

Probiotics are strain-specific, and different strains support different health needs. Here are some top clinically studied strains to keep on your radar.

Probiotics for hormone health

Several hormones decline during menopause, and restoring them is important for maintaining efficient hormonal function and balance. They include:

• Akkermansia muciniphila: Produces SCFAs and a protein called P9, both of which stimulate the production of the hormone glucagon-like peptide 1 (GLP-1). GLP-1 helps regulate insulin, promotes satiety, and supports healthy weight management.
• Bifidobacteria, Lactobacillus, and beneficial Clostridium species: These strains support gut health and also contribute to hormonal balance.

Probiotics for vaginal health

Lactobacillus strains are among the most well-researched for vaginal health. “Lactobacillus is a key microbe needed for healthy vaginal flora. It also creates an acidic environment for harmful unwanted bacteria,” says Agha-Khan. Here are a few more details on specific strains in this group.

• Lactobacillus rhamnosus GR-1 and Lactobacillus fermentum RC-14: These strains significantly improve the vaginal microbiome by adding beneficial bacteria and reducing pathogenic bacteria and yeast. This may reduce the risk of infections in both healthy women and those prone to urogenital diseases.
• Lactobacillus crispatus: Shows promise in strengthening the vaginal microbiome and promoting long-term microbial balance.
• Lactobacillus acidophilus: Produces lactic acid, which helps maintain an ideal, acidic pH level between 3.8 and 4.5. An acidic environment in the vaginal microbiome helps prevent the growth of potentially harmful bacteria and yeast.

Certain Lactobacillus strains may also help reduce UTIs, according to Agha-Khan. 

Probiotics for gut health and digestion

• Clostridium butyricum: Produces butyrate, a SCFA that helps strengthen the gut lining and may relieve occasional gas and bloating.
• Lactobacillus acidophilus: Helps break down food and produces lactic acid and hydrogen peroxide, both of which help foster a well-balanced gut environment. It may also help alleviate constipation and support intestinal cell health.
• Bifidobacterium animalis subsp. lactis HN019: Promotes faster digestion and helps relieve abdominal distention in both healthy individuals and those with constipation-related IBS.
• Akkermansia muciniphila: Helps strengthen the gut barrier, by consuming existing mucin, which signals the body to produce new mucin. This helps promote the growth of beneficial microbes to improve digestion and ease gastrointestinal symptoms.

Probiotics for skin health

• Faecalibacterium prausnitzii, Akkermansia muciniphila, and Ruminococcus: May help prevent harmful bacteria from invading the skin, offering protection against conditions like psoriasis.
• Lactobacillus casei: Supports the immune system by reducing inflammatory markers that may lead to skin issues.  
• Lactobacillus paracasei: Might help shrink acne lesions.
• Bifidobacterium animalis subsp. lactis and Bacteroides thetaiotaomicron: May help manage skin conditions (like eczema) and the symptoms associated with them.
• Lactobacillus plantarum: Supports skin hydration and elasticity and may reduce the appearance of wrinkles.

When to take a probiotic (and when not to)

For best results, follow the supplement’s usage instructions. If you’re new to probiotics, it’s normal to experience temporary side effects like gas or bloating as your body adjusts. These symptoms are usually a good sign that your microbiome is readjusting, and tend to improve within a few days to a few weeks.

While probiotics are safe for most people, there are exceptions. Those who are immunocompromised or seriously ill should avoid probiotics, as should women who are pregnant or breastfeeding. Always consult your healthcare provider before starting probiotics or any new supplement. 

Probiotic foods vs. supplements

If you can get probiotics from food, then why bother taking supplements at all? Foods like yogurt and kefir are great sources of probiotics and provide other nutrients like protein and calcium. But they don’t offer the same level of bacterial diversity as a comprehensive probiotic supplement with multiple strains. Even when probiotics are present, most yogurts only contain one or two strains, whereas supplements tend to offer a wider variety. Additionally, certain strains, like Akkermansia and C. butyricum, cannot be obtained from foods, and a supplement is a reliable way to introduce them to your microbiome. 

Maintaining a healthy diet isn’t easy. Everyday factors like stress, eating too many processed foods, and taking medications can throw your gut out of balance. That’s why many people can benefit from adding a high-quality probiotic supplement to their routine (along with eating a nutritious diet, of course).

For the best results, pair your probiotic supplement with a diet that includes probiotic-rich and gut-nourishing foods. These include: 

• Probiotic foods: Fermented foods with live cultures (microbes), such as yogurt, kefir, kimchi, sauerkraut, tempeh, miso, kombucha, buttermilk, natto, pickles, cottage cheese, and aged cheeses.
• Prebiotic foods: Leeks, asparagus, chicory, Jerusalem artichokes, garlic, onions, wheat, oats, and soybeans.
• Polyphenol foods: Apples, beans, berries, green tea, and nuts. 

Key takeaways

• Significant hormonal milestones like puberty, pregnancy, and menopause can affect a woman's gut and vaginal microbiome.
• Probiotics offer a wide range of potential benefits for women, from supporting hormone function and vaginal health to promoting immune, skin, and mental health.
• Probiotics are strain-specific, and some of the most clinically studied strains tied to women’s health include Lactobacilli strains, Akkermansia muciniphila, and Bifidobacteria.
• You may benefit from taking a probiotic if you experience gastrointestinal issues, have recurring vaginal infections, or struggle with blood sugar regulation. 
  

FAQ

What is the highest-rated probiotic for women?

You might be asking yourself, “what is a good probiotic for women?” While there’s no single best option, clinical research supports specific probiotic strains that may benefit women’s health. “The gut microbiome influences how estrogen is processed and cleared from the body, which can impact everything from PMS symptoms to menopausal transitions,” Karr says. Some examples of top probiotics for women include: Akkermansia muciniphila, Lactobacillus crispatus, Lactobacillus rhamnosus GR-1, and Lactobacillus reuteri RC-14. Keep in mind, every woman has unique health needs and wellness goals. Talk to your healthcare provider to find strains that best support your individual needs.

Which probiotic is most recommended by doctors?

Again, there isn’t one probiotic supplement that all doctors universally recommend. But there are certain probiotic strains that healthcare professionals frequently recommend because they have clinical research to support their health claims. Akkermansia muciniphila, Bifidobacterium, and Lactobacillus are just a few—scroll up to see a more comprehensive list.

What is the best probiotic for women to lose weight?

Although research is ongoing, there isn’t clear evidence that taking a probiotic supplement directly promotes weight loss. However, you can support weight management efforts with probiotic strains that strengthen the gut lining. In particular, Akkermansia muciniphila may help reduce obesity and improve insulin sensitivity. Lower levels have also been found in people in the overweight category. “Weight is influenced by a complex interplay of hormones, metabolism, and the gut microbiome,” Kar says. “While no probiotic is a magic fix, certain gut bacteria are linked to improved insulin sensitivity and better metabolic flexibility, all critical for sustainable weight management.”

What is the #1 probiotic?

There’s no universal ranking system for probiotics, but there are key factors to consider when shopping for them. We also recommend probiotics in time-release or acid-resistant capsule form over other powders, tablets, or gummies. This helps ensure the beneficial strains inside reach the gut fully alive, where they can do their job. It is also important to choose a probiotic with live strains, which remain active once they reach your colon and have a better ability to proliferate the gut. 

Equally important, probiotic benefits are strain-specific, so it’s essential to choose a supplement with clinically validated strains that target your specific symptoms, like Clostridium butyricum to support gut health or Lactobacillus strains to strengthen the vaginal microbiome. Always consult your healthcare provider before starting any probiotic for personalized guidance.

Which probiotic is best for bloating and gas?

Clostridium butyricum, Bacillus coagulans, Bacillus subtilis, Lactobacillus acidophilus, and Bifidobacterium animalis subsp. lactis HN019 are some of the most studied probiotic strains associated with bloating relief. If you struggle with bloating, look for a probiotic supplement that contains one or more of these strains. 

Content is for educational purposes only and has not been evaluated by the Food & Drug Administration. Statements and products are not intended to diagnose, treat, cure, or prevent any disease.