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Probiotics for Women’s Health
Menopause-related
Kim is a writer specializing in natural and integrative health. In addition to writing for numerous health and fitness magazines, she is the author of Drop Dead Gorgeous: Protecting Yourself from the Hidden Dangers of Cosmetics and the co-author of Living Lessons: My Journey of Faith, Love, and Cutting-Edge Cancer Therapy. Kim formerly served as the managing editor of the Healthy Living custom content division of Active Interest Media.

Written by: KIM ERICKSON

Medically reviewed by Dr. Clara Sage Sartor, ND

Probiotics for Women’s Health

May 4, 2023

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? Women are also more prone to developing gallstones and inflammatory bowel disease (IBD). 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. 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. Read on to discover the best probiotics for women’s health, as well as what to look for in a supplement.

From gut health to vaginal equilibrium, probiotics can play an important role in maintaining good health for women.

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

Restoring bacterial balance can enhance a woman’s gut health and ease digestive symptoms.

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. These include:
  • Hormonal changes
  • Lack of Sleep
  • Pregnancy
  • Sedentary lifestyle
  • Smoking
  • Stress

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.
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.

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. 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.

Pregnancy, as well as other factors such as lack of sleep and having a sedentary lifestyle, may make you more vulnerable to digestive issues.

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. But, the vaginal microbiota also changes with each menstrual period. Antibiotic use, chemicals in hygiene products such as shower gel, douching, and sexual activity can also affect the microbial balance in the vagina. If you do need to take antibiotics, taking a probiotic during or following a course of antibiotics can help restore vaginal microbial balance. 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). Probiotics may also help treat an existing infection. 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. 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. Did you know? There are 581 different bacterial species found in the human vagina.

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. 

While there’s no magic way to ensure weight loss, studies report that probiotics may beneficially influence the way the body metabolizes food.

The researchers in these studies concluded that weight loss occurred because the probiotics caused the animals’ bodies to harvest fewer calories from the food. 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. Other studies hint that probiotics may boost levels of a key protein called angiopoietin-like 4 that decreases fat storage. 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. 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.

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
  • Bone Health
  • Fatigue and chronic fatigue syndromes
  • Immune Health
  • Improved Fertility
  • Polycystic ovarian syndrome relief
  • Skin Health
  • Urinary tract health

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.

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.
Nancy Ferrari is Editor in Chief at Harvard Health Publishing and a former editor of the Harvard Heart Letter. Before joining Harvard Health, Nancy was Manager of the Clinical Publications Program at Harvard Pilgrim Health Care

Written by: NANCY FERRARI

Editor in Chief, Harvard Health Publishing

Menopause-related hot flashes and night sweats can last for years

August 14, 2020

How long do hot flashes last? It used to be said that menopause-related hot flashes fade away after six to 24 months. But for many women, hot flashes and night sweats often last a lot longer—by some estimates seven to 11 years. The hormonal roller coaster that comes as a woman’s childbearing years wind down can trigger a range of hot flash symptoms. As many as 80% of women going through menopause experience hot flashes. Hot flashes, also known as vasomotor symptoms, are often described as a sudden sensation of heat in the chest, face, and head followed by flushing, perspiration, and sometimes chills. Hot flashes and sweats that occur during sleep can make it hard to get a good night’s rest. The estimates of the duration of these symptoms come from the Study of Women’s Health Across the Nation (SWAN), a long-term study of women of different races and ethnicities who are in the menopausal transition. “The data from this study confirm what many women already know firsthand. Hot flashes can go on for years and take a toll on a woman’s health and well-being,” says Dr. JoAnn Manson, professor of women’s health at Harvard Medical School and professor of epidemiology at Harvard School of Public Health The SWAN researchers found that some women are more likely to deal with long-term hot flashes than others. Women who had their first hot flashes before their menstrual periods ended had hot flashes for an average of nine to 10 years. When hot flashes didn’t start until after the last menstrual period, the average duration was only about three and a half years. But even on the short end of the spectrum, that’s a long time to deal with hot flashes and night sweats.
Women in the SWAN study who experienced hot flashes for a longer time tended to be current or former smokers, overweight, stressed, depressed, or anxious. Ethnicity also played a role. African American women reported the longest duration of hot flashes (averaging more than 11 years), while Japanese and Chinese women had hot flashes for about half that time. The “reality check” the SWAN study provides on hot flashes should encourage women to seek solutions. If hot flashes and night sweats are really bothering you, don’t put up with them. Talk with your doctor about treatment options. The most effective hot flashes treatment is estrogen-based hormone therapy, though it comes with several downsides. While hormone therapy is very effective at relieving hot flashes, women at older ages have higher risks of stroke, blood clots, and other health problems. “So, it’s important that women explore a full range of treatment options — especially women likely to have persistent hot flashes,” advises Dr. Manson. Several non-hormonal medications can also help relieve hot flashes and night sweats. These include some types of antidepressants, some drugs commonly prescribed for nerve pain, and some high blood pressure medications. As with any medication, it’s best to opt for the lowest dose that effectively relieves your symptoms, and to take it for the shortest amount of time possible. For some women, non-medication measures can help. These include deep-breathing exercises when a hot flash starts; dressing in layers; lowering the thermostat; staying away from caffeine, alcohol, hot beverages, and spicy foods; stress reduction techniques like meditation and mindfulness; and doing your best to stay cool in general.
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