The Best Types of Probiotics for Women and Their Health Benefits (Plus, Tips on How to Choose One)

Probiotics are live microorganisms, like healthy bacteria and yeasts. They provide benefits for gut and overall health. Probiotics are found in fermented foods, probiotic-enriched foods, and supplements. 

Studies show that women are more likely than men to take probiotics. And there are specific strains that may be beneficial for health concerns that affect many women.

What are the best probiotics for women?

There isn’t one probiotic that works best for every woman. Probiotic supplements can contain a single strain or a mix of several different types. And researchers are still learning how these different strains affect women’s health.

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Before we dive into which probiotics may be most helpful, it’s useful to know how probiotics are grouped. Strains are often categorized by their genus, or “family.” Within each genus, there are many different species and strains, each with its own potential benefits. 

When it comes to women’s health, two probiotic types stand out: Lactobacillus and Bifidobacterium.

Lactobacillus

Lactobacillus plays a big role in women’s health. In fact, most of the “good” bacteria that live in the vagina belong to this group. Experts believe that these vaginal bacteria play a crucial role in women’s health, from puberty to menopause. 

Lactobacillus strains may support health by:

• Keeping the vaginal and gut pH balanced

• Preventing the growth of harmful bacteria

• Decreasing inflammation 

• Improving vaginal health during menopause 

Bifidobacterium

Bifidobacterium is an important probiotic for gut health. It’s one of the first types of bacteria to appear in a baby’s gut, and it continues to play a key role in adulthood. 

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Bifidobacterium promotes health by: 

• Strengthening the gut

• Improving digestion

• Fighting against harmful bacteria 

• Helping the body make vitamins

What are the health benefits of probiotics for women?

You may be wondering, “What do probiotics do for women?” Well, probiotics have been researched as potential treatments for many health conditions. Here are six possible health benefits of probiotics for women — plus the types of strains that may support each health concern.

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1. Vaginal health benefits

Probiotics may be helpful for treating vaginal conditions, such as yeast infections and bacterial vaginosis. Studies suggest that adding probiotics to standard treatment may help either initial or recurrent vaginal yeast infections.

Specific strains to look for to possibly support vaginal health include:

• Lactobacillus crispatus

• Lactobacillus jensenii

• Lactobacillus gasseri

• Lactobacillus rhamnosus

• Lactobacillus reuteri

Some probiotics contain a blend of these strains and may be sold under a name that includes descriptors like “feminine” or “women’s blend.”

 Studies show that Lactobacillus may even be able to fight cervical cancer cells and protect against infection. So, it’s important to maintain a healthy balance of these microorganisms for vaginal health. 

2. Mental health benefits

The gut and brain are linked. And there’s a theory that boosting the gut microbiome with probiotics may positively affect mental health. But probiotics should only be an add-on treatment. They shouldn’t be a replacement for other mental health treatments, such as therapy and medication.

There’s evidence that probiotics may help ease depression and anxiety symptoms. But more research on a variety of strains is needed. 

So far, some probiotic strains that have been studied for mental health benefits include:

• Lactobacillus fermentum

• Lactobacillus rhamnosus

• Lactobacillus plantarum

• Lactobacillus helveticus

• Bifidobacterium longum

Sometimes, combining multiple strains gives the best effect. For example, a combination of Bifidobacterium longum and Lactobacillus helveticus may help improve mood and reduce stress and anxiety.

3. Weight-loss benefits

According to the CDC, more women than men attempt to lose weight, and this appears to be the case across different age groups. There’s some evidence that certain probiotics may be helpful for weight loss. 

Scientists are still learning about how probiotics may promote healthy weight management. Probiotics may help with weight loss by changing how your body absorbs calories, feels full, and stores fat. 

Probiotic strains that may help weight loss include:

• Lactobacillus gasseri 

• Lactobacillus plantarum

• Bifidobacterium bifidum

4. Gut-health benefits

Probiotics are commonly known for their impact on gut health. Studies show that certain probiotics may help digestive issues, like constipation and irritable bowel syndrome (IBS), and prevent diarrhea linked to antibiotics. IBS and constipation affect more women than men. And these symptoms can worsen during menstrual cycles. 

Probiotic strains that may help relieve constipation include:

• Bifidobacterium lactis

• Bifidobacterium longum

• Lactobacillus reuteri 

Strains that may help treat IBS include:

• Bifidobacterium longum

• Lactobacillus plantarum

• Lactobacillus acidophilus

• Lactococcus lactis

There are also some studies that show probiotics may possibly help treat inflammatory bowel diseases, such as colitis. 

Strains that may be effective at treating inflammatory bowel disease include:

• Saccharomyces boulardii 

• Lactobacillus rhamnosus. 

5. Benefits for the common cold and immune system

Some probiotics may help keep your immune system strong and fight off colds. One study found that taking a mix of probiotics — including Lactobacillus casei, Lactobacillus paracasei, and Lactobacillus fermentum — before cold season helped reduce the frequency of upper respiratory tract infections. 

Another study found that people who took Lactobacillus paragasseri SBT2055 had fewer cold symptoms, like runny nose, sneezing, and fever. 

It still isn’t clear which strain is most effective for keeping the immune system strong. In fact, a different study using a completely different set of Lactobacillus strains (not the ones mentioned above) also found that probiotics helped get rid of a cold faster. 

6. Pregnancy and breastfeeding benefits

Based on the research, probiotics for women who are pregnant or breastfeeding are safe. Only minimal side effects (such as gas and vaginal discharge) have been observed from taking Lactobacillus rhamnosus and Lactobacillus reuteri.

The potential benefits of taking probiotics while pregnant or breastfeeding include:

• Lowered risk of preeclampsia

• Lowered risk of mastitis (clogged milk ducts) 

• Easing of IBS, constipation, or other digestive symptoms 

• Reduced risk of eczema for the baby

How to choose the best women’s probiotic for you

There are several factors that can help you choose the best probiotic supplement for you. When picking out a probiotic, consider these factors:

• Your needs: First, talk with a healthcare professional. They can help you identify the correct strains and dosage to meet your individual needs.

• Formulation: Decide if you would like to take probiotics as a pill, powder, or other formulation.

• Ingredients: Consider how the other ingredients in supplements could affect your health. Many contain additives, allergens, or added sugar.

• Quality and safety: Choose supplements that have been third-party certified by the U.S. Pharmacopeia, ConsumerLab.com, or NSF International. 

• Effectiveness: Look for supplement brands that have been clinically tested for efficacy.

• Cost: Decide which option best fits your budget.

How long does it take for probiotics to work?

It’s hard to say how long it’ll take for probiotics to work. It depends on what you’re treating and what you’re taking. 

Here’s what some of the research has to say about timelines:

• Taking probiotics could help reduce the frequency of diarrhea caused by antibiotics within just 2 days.

• Oral probiotics can start to have effects on vaginal health after 7 days.

• When taking probiotics to treat IBS, it may take 8 weeks or longer to notice a difference. 

When should you take probiotics?

The best time to take probiotics might depend on which probiotic you’re taking. Some manufacturers recommend taking probiotics on an empty stomach, and others recommend taking it with a meal. One study found that taking probiotics either with a meal or 30 minutes before a meal led to better absorption. But there isn’t enough research to know if that’s true for all strains.

Can probiotics for women cause long-term side effects?

Probiotics are generally safe to use for most people. Apart from minor side effects, like gas and bloating, most healthy people are unlikely to have an adverse reaction when taking the correct probiotic strain for their health concern. 

But keep this in mind: Probiotics may be harmful for people who have severe infections or low immunity. If you’re considering probiotics, talk with a healthcare professional before making any changes. They can help you understand whether probiotics are safe for you and what type you should take for your health condition.

How much do probiotics for women cost?

The cost of probiotics depends on the supplement brand that you choose and the dosage required. The cost can also vary depending on how many strains are in the probiotic supplement. Most people take 1 or 2 capsules per day. And a bottle of 50 capsules can cost anywhere from $12 to $50 at most pharmacies and online retailers. But the cost may be higher depending on the brand.

Can I get probiotics from food?

If you’re not looking to take a supplement, you can get probiotics from what you eat. There are many foods that are naturally rich in probiotics, including Lactobacillus species, which are especially important for vaginal health. 

You can get Lactobacillus (and other probiotics) from eating foods like:

• Yogurt

• Kefir

• Sauerkraut

• Tempeh

• Kimchi

And, if you’re looking to give your microbiome a boost, don’t forget to eat your daily fiber. Fiber helps to nourish beneficial microorganisms in your body, which may even be more helpful than taking probiotics. Most adult women should have between 21 g and 25 g of fiber every day, depending on their age. 

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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