The Benefits of Probiotics for Women

Probiotics are live microorganisms that inhabit the human body. Often called ‘good’ bacteria, probiotics play an important role in maintaining a healthy balance of bacteria and yeast in the body, especially in the digestive tract.

Probiotics can be found in certain foods, such as yogurt (with live cultures), kefir, sauerkraut, kimchi, and other fermented foods. They can also be found in supplements, which contain select microbes that help ensure a healthy population of ‘good’ bacteria in the body.

These beneficial microorganisms are particularly helpful in creating a healthy gut microbiome by aiding digestion, enhancing nutrient absorption, and fighting harmful pathogens.

But probiotics help in other ways too, and women may find them particularly helpful for supporting vaginal health, mental health, and long-term health and wellbeing too.

So, whether you’re a probiotic pro or an acidophilus amateur, keep reading to learn more about the specific benefits of probiotics for women.

The Role of Probiotics in Gut Health

Gut health is having a moment, and there’s a good reason for this: Numerous studies show that a healthy gut microbiome is essential for overall health.

The digestive tract is home to trillions of bacteria, and a balance of beneficial and harmful microbes influences a myriad of bodily functions, including digestion, nutrient absorption, immune response, and mood regulation.

Here are some of the most important ways probiotics can help improve gut health:

Improving Digestive Health

One of the best-known benefits of probiotics is their ability to support digestive health. These microorganisms help break down food, absorb nutrients (and produce certain essential nutrients), and keep the gut lining intact.

Probiotics can be particularly helpful for women who have been diagnosed with digestive issues, like irritable bowel syndrome or inflammatory bowel disease, and experience regular bouts of bloating, constipation, and/or diarrhea.

Certain strains - Bifidobacterium infantis and Lactobacillus acidophilus – have been show to alleviate IBS symptoms, reduce inflammation, and enhance the gut barrier.

Preventing and Treating Diarrhea

Antibiotics are a life-saver. But they aren’t perfect, and in their efforts to kill harmful pathogens, they often eliminate beneficial bacteria and yeast too. This why many people experience side effects, like upset stomach, diarrhea, and yeast infections when taking antibiotics.

But those problems can often be solved by taking probiotics and replenishing the ‘good’ bacteria that may be lost during antibiotic use.

Supporting Weight Management

Emerging research suggests that probiotics may play a role in weight management by influencing appetite-regulating hormones, improving metabolism, and reducing inflammation.

So, if you’re eating a balance diet and getting regular exercise and still not seeing the weight loss you want, talk to your provider about adding probiotics to the mix.

Boosting Immunity

The gut is home to about 70% of the body's immune cells, and probiotics play a significant part in stimulating the production of antibodies and other disease-fighters.

A balanced gut microbiome can strengthen the body’s natural defense system against illness and infection. So, taking probiotics for immune health is a good idea too.

Reducing Inflammation

Chronic inflammation is linked to many health conditions in the United States, including autoimmune disorders, allergies, and metabolic diseases. Probiotics help reduce inflammation by modulating the immune response and maintaining a healthier gut barrier.

Certain strains of probiotics, such as Lactobacillus rhamnosus and Bifidobacterium lactis, are two types of bacteria that have anti-inflammatory properties and may be particularly beneficial for women with inflammatory conditions.

Probiotics and Vaginal Health

Vaginal flora is made up of a complex mix of bacteria and fungi that live inside the vagina and play a big role in preventing infections and ensuring reproductive health. Vaginal discomfort is one of the leading reasons women seek medical care, and the vast majority of these cases can be blamed on imbalances in the vaginal microbiome.

Probiotics can help improve vaginal health in the following ways:

Promoting Vaginal PH Balance

The most important player in the vaginal microbiome is Lactobacillus, a bacterium that produces lactic acid and helps keep the vaginal environment in a slightly-acidic pH range of 3.8-4.5. This pH level promotes the growth of healthy bacteria and disrupts the growth of harmful ones.

Many factors can disrupt the pH balance of the vagina, including menstruation, sex, and antibiotics, but probiotics can prevent these pH fluctuations and keep the vagina healthy.

Preventing Vaginal Infections

Probiotics, especially Lactobacillus, can help prevent and treat some common vaginal infections - BV (bacterial vaginosis) and yeast infections – and reduce or eliminate unwanted symptoms, like itching, burning, irritation, and abnormal vaginal discharge.

Lactobacillus accomplishes this task by a) producing lactic acid and helping maintain a vaginal pH of 3.8-4.5, b) taking up space on the vaginal wall where harmful bacteria might grow, c) reducing inflammation, and d) producing bacteriocins (your body’s natural antibiotics) to stop disruptive pathogens from growing.

Supporting Urinary Tract Health

Although probiotics are more commonly associated with promoting gut and vaginal health, they can also support the urinary tract. Certain strains of Lactobacillus have been found to help prevent urinary tract infections (UTIs) by inhibiting the growth of pathogenic bacteria, like E. coli.

Probiotics may also reduce the frequency of UTIs, especially in women who are prone to recurrent infections.

The Impact of Probiotics on Mood and Mental Health

The "gut-brain axis" refers to a bidirectional communication system that runs between the digestive system and the brain.

While it may seem strange to think about the gut and brain having the ability to ‘talk’ to each other, it makes sense. Especially if you’ve ever felt ‘sick to your stomach’ or had ‘butterflies’ when anxious. Or if you’ve been told to ‘follow your gut’ when trying to make a big decision.

Reducing Anxiety and Depression

Research suggests that a healthy gut microbiome can influence mental health by producing ‘happy’ hormones, like serotonin, which affect mood, anxiety, and stress levels. This makes sense too since about 95% of serotonin is produced in the intestines.

Some mental health professionals refer to probiotics as ‘psycho-biotics’ due to their potential impact on mood and mental health.

Some studies have shown that some strains of probiotics may reduce symptoms of anxiety and depression by decreasing gut inflammation and modulating other stress hormones as well.

Supporting Cognitive/Brain Function

Probiotics have the potential to help overall cognitive health too. Since an unhealthy gut microbiome is linked to neuroinflammation (inflammation of nerves), a healthier gut may support better memory, concentration, and cognitive performance.

Probiotics offer numerous benefits for women's health and can be a safe and effective option for people seeking a natural approach to health and wellness. They can potentially improve gut health, maximize metabolic health, support vaginal health, boost mental health, and enhance immune health.

Incorporating probiotic-rich foods into the diet or taking a high-quality probiotic supplement can help maintain a healthy balance of bacteria, prevent infections, and promote overall wellness.

When picking a probiotic, it’s important to keep a few things in mind:

• Since probiotics aren’t regulated by the FDA, always consult a knowledgeable healthcare provider about which strains (and what amount) may work best for your unique needs.
• Purchase probiotics from a reputable brand and store them as directed to maintain their viability.
• In order to maximize the impact of probiotics, choose a dietary supplement that includes a variety of strains, especially Lactobacillus and Bifidobacterium.
• And remember: Yogurts containing live and active cultures and fermented foods and drinks – miso soup, kombucha, sauerkraut, kimchi, pickles - are another great way to get more probiotics into your GI tract.