The 6 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 is the best probiotic for women?

There’s not a single probiotic that’s best for all women. But there’s evidence to support the use of some probiotics for specific health conditions. For example:

• Lactobacillus rhamnosus may help prevent diarrhea linked to antibiotics use, yeast infections, and bacterial vaginosis (BV).

• Bifidobacterium longum may help with irritable bowel syndrome (IBS).

• Lactobacillus fermentum may help with mastitis while breastfeeding.

You need to choose the probiotic strain that best suits your medical needs. Just keep in mind that there’s still a lot that’s unknown about how probiotics affect the body. 

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.

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• Vaginal health supplements: Do probiotics really help with vaginal health? Find out what the research says. 

• Yeast infections and probiotics: These supplements may help lower your risk of frequent yeast infections. 

• Can probiotics change your bowel habits? Learn more about keeping your bowel movements regular when starting probiotics.

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:

• First, talk with a healthcare professional. They can help you identify the correct strain(s) and dosage to meet your individual needs.

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

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

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

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

• Decide which option best fits your budget.

What are the health benefits of probiotics for women?

You may be wondering what 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 and the types of strains to look for in each.

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1. Vaginal health benefits

Probiotics may be helpful for treating vaginal conditions, such as yeast infections and bacterial vaginosis. But the evidence is limited, and research is ongoing. 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.”

Most of the microorganisms in a healthy vaginal microbiome are of the genus Lactobacillus. It’s important to maintain a healthy balance of these microorganisms for vaginal health. 

Studies show that Lactobacillus may even be able to fight cervical cancer cells and protect against infection. 

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.

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Several reviews of studies have been conducted on the link between probiotics and mental health. As a result, there’s some 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

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. And 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. One possible theory is that probiotics may help with weight loss by increasing satiety, regulating energy, or improving gut function. Some of the strains that have been researched for weight-loss benefits include:

• Bifidobacterium bifidum CUL-20

• Bifidobacterium animalis subsp. lactis CUL-34

• Bifidobacterium animalis subsp. Lactis 420

• Lactobacillus acidophilus CUL-21

• Lactobacillus acidophilus CUL-60

• Lactobacillus plantarum CUL-66

4. Gut-health benefits

As you may know, probiotics are commonly known for their impact on gut health. Studies show that certain probiotics may help digestive issues like constipation and IBS, and prevent diarrhea linked to antibiotics. IBS and constipation affect more women than men, especially before menstrual cycles. 

Probiotic strains that may help against 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. Some strains that may be effective at treating bowel disease include Saccharomyces boulardii and Lactobacillus rhamnosus. 

5. Benefits for the common cold and immune system

There are some probiotics that may help support a healthy immune system and combat colds. 

One study showed that taking a probiotic supplement that contained Lactobacillus casei, Lactobacillus paracasei, and Lactobacillus fermentum before cold season helped reduce the frequency of upper respiratory tract infections. And another study found that the strain Lactobacillus paragasseri SBT2055 may help decrease symptoms of the common cold. 

There’s also some evidence that taking probiotics may decrease the length of a cold. Symptoms like runny nose and congestion may resolve faster in people who take probiotics. 

6. Pregnancy and breastfeeding benefits

Based on the research, it appears that it’s safe to take probiotics while pregnant or breastfeeding. Only minimal side effects have been observed, such as gas and vaginal discharge 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 long does it take for probiotics to work?

It’s hard to say how long it will take to notice the effects of probiotics. How quickly probiotics work may depend on what’s being treated, which probiotic is used, and what dosage is selected. 

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

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

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

• Taking probiotics for 12 weeks could help reduce the likelihood of getting an upper respiratory infection or having cold symptoms. 

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 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. 

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 essential to a healthy vaginal microbiome. 

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).

Reviewed by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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