The Best Probiotics for Weight Loss, Hormone Balance, Mood & Women’s Health
You might not think of probiotics as a tool to help with weight loss, hormone balance, or even skin issues–but there’s a probiotic strain out there to perfectly suit your needs. And that’s because the bacteria in your gut, or your microbiome, offer a vast array of beneficial effects for much more than just digestive health. In this blog post we will explore how to choose the best probiotic strains for different health benefits. We’ll talk about what certain probiotic strains are best suited for, as well as why it matters which one you choose.
Probiotics benefits for women’s health
I see many patients with various health issues that they’ve been dealing with sometimes for years. In integrative health, we always begin with balancing gut health and working outward from there. Your microbiome, or the collection of gut bacteria, is essential for optimal women’s health. As Hippocrates says, “all disease begins in the gut”. And this couldn’t be more true today. Probiotic bacteria in the gut impact digestion, metabolic processes, hormone balance, and overall well being.
When your digestive flora are out of balance it can lead to a disruption in the natural state of your gut, leaving you vulnerable to infection and disease. One way to support a healthy bacterial balance in the gut is with a quality probiotic supplement. It can be difficult to know which one is right for you, so let’s explore the benefits of taking a probiotic.
8 Best Probiotics for Women
When it comes to the best probiotic supplements, you’ll find that certain strains are useful specifically to help with many of the top women’s health concerns. Probiotic supplements all help to support a healthy microbiome overall, and certain strains are beneficial for things like urinary tract infections, yeast infections, and other common concerns.
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What you’re actually looking for in a probiotic supplement
There are thousands of strains of bacteria that make up your microbiome–some that scientists haven’t even cataloged yet. Scientists usually identify these strains with their genus and species name (like Lactobacillus rhamnosus), followed by a series of letters and numbers. It’s not always the most consumer-friendly system, but it let’s scientists know exactly which type of bacteria they’re looking at.
In a probiotic supplement you purchase, it’s common to only see the genus and species name, but in some higher quality supplements you may also see a series of letters or numbers afterward (like Bifidobacterium lactis B420).
The best probiotics for weight loss
Some friendly bacteria can actually help you lose weight. With so many different strains of bacteria, the best probiotics for weight loss are those that help improve insulin sensitivity in your body. A big factor when it comes to losing weight is being able to control blood sugar levels and managing cravings – both of which can be done with a healthy gut!
Another type of probiotic bacteria, L. rhamnosus GG (LGG) has been shown to increase levels of adiponectin (a hormone that helps your body burn fat). It also helps to regulate blood sugar levels and keep inflammation under control (1).
Taking probiotics may help you lose weight, or maintain a healthy weight, such as (2,3,4):
- Bifidobacterium lactis B420
- Lactobacillus fermentum
- Lactobacillus amylovorus
- Bifidobacterium breve
- Lactobacillus rhamnosus CGMCC1.3724
- Lactobacillus gasseri SBT2055
Read more: Which Probiotics Help You Lose Belly Fat
Probiotics for vaginal health
In order to stay healthy, there needs to be a balance of beneficial bacteria within your vagina to keep things like yeast and other opportunistic (and potentially problematic) bacteria in check. A balanced microbiome can help reduce the likelihood of a yeast infection, and other types of issues. Strains that are helpful for a health vaginal microbiome are (5):
- Lactobacillus crispatus
- Lactobacillus gasseri
- Lactobacillus iners
- Lactobacillus jensenii
Taking probiotics may help to balance the vaginal flora and maintain a healthy pH balance within the vaginal microbiome. They also have been shown in studies to prevent bacterial vaginosis from occurring, which can be a huge relief to many women!
Some of these probiotics can even be applied topically to control yeast overgrowth and promote a healthy balance.
Related: How to Cure Candida Naturally
The best probiotic for gut health and digestion
Today, more women experience digestive troubles than ever before. A balanced microbiome can help fight symptoms like bloating after meals, low stomach acid, abdominal pain, and many others. So many modern health conditions originate in the gut.
A healthy gut is key to maintaining overall health and wellness, so it’s important to make sure you’re taking a probiotic that will support gut health. Some of the best strains for this include:
- Bifidobacterium lactis
- Lactobacillus plantarum
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- Bifidobacterium breve
S. boulardii has been shown to be particularly helpful if you’re experiencing diarrhea associated with antibiotic use. In one study, researchers found taking S. boulardii alongside antibiotics can reduce the chances of getting diarrhea (6).
Taking a probiotic may also help with proper nutrient absorption, which is critical to rebuilding and maintaining a healthy gut. Probiotic products promote the growth of good bacteria in your digestive tract as well as supporting immune health within your intestinal tract.
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Probiotics for mood and mental health
Can your gut flora influence the way you think and feel? Absolutely! Studies have shown that the bacteria in your gut can impact all kinds of mental health issues, including anxiety and depression.
Certain probiotic strains help balance the gut and maintain healthy digestive function, which is essential to keeping your body’s ability to produce neurotransmitters like dopamine and serotonin. Without these beneficial gut bacteria, our body wouldn’t be able to perform some of the functions that keep our mood and mental health in check.
Probiotic strains that are helpful for your mood are:
- Lactobacillus acidophilus
- Lactobacillus casei
- Bifidobacterium bifidum
In one study, the above probiotics improved depression symptoms, and reduced inflammation in participants over an 8 week period (7).
In another study, two strains combined together–L. helveticus and B. longum–helped reduce stress hormones in those with IBS (8).
Probiotics may help to increase levels of the “feel good” hormone serotonin, as well as decrease levels of cortisol (the stress hormone). It also helps to regulate blood sugar levels and keep inflammation under control.
Related: Does Your Anxiety Get Worse at Night? 6 Steps to Relax
Probiotic strains to prevent urinary tract infections (UTI)
Studies show that taking a probiotic supplement may help regulate the overall urinary microbiota to reduce the occurrence of UTIs (9). The bacteria responsible for most UTIs is E. coli, and a probiotic yeast, called Saccharomyces boulardii can help reduce the number of these harmful bacteria (10).
S. boulardii, may be a type of yeast, but don’t get it confused with Candida, the yeast responsible for uncomfortably infections. S. boulardii acts as a probiotic to fight off harmful bacteria in the gut and vagina. It also has anti-fungal properties, making it useful against yeast infections.
If you experience recurrent urinary tract infections, it’s important to work with a holistic or integrative health professional to determine the underlying cause.
Related: Recurrent UTIs: Natural Remedies for Treatment and Prevention
The best probiotic to balance hormones
Hormones control pretty much everything in our bodies, and when they get out of whack it can cause all kinds of health issues.
A diverse and balanced microbiome can help regulate estrogen levels. This is especially important if you’re nearing menopause (or perimenopause), or experience symptoms of estrogen dominance like tender breasts or PMS. Probiotics that can help regulate estrogen metabolism include (11,12):
- Lactobacillus gasseri
- Lactobacillus acidophilus
Read more: Gut Function and Estrogen: Build Your Estrobolome
Probiotic supplements for clear skin
The appearance of clear, healthy skin is intricately linked to gut function. When your gut is healthy, your skin will glow with good health – but when it’s not, you can often see it in the appearance of your skin.
Probiotics to reduce acne and signs of aging include (13):
- Lactobacillus acidophilus
- B. coagulans
- Enterococcus faecalis
- Lactobacillus plantarum
Strains that fight inflammation include:
- Lactobacillus paracasei
- Lactobacillus reuteri
Lactobacillus plantarum was also shown to support collagen production in fibroblasts (cells in connective tissue).
Read more: Anti-Aging Foods for Glowing Skin
Tips for choosing a probiotic supplement
Most probiotic supplements contain between 1 and 10 billion CFUs
When you look at a probiotic supplement, you’ll find a measurement of the number of live bacteria listed on the back of the bottle. This is called a CFU or “colony forming unit”. Basically, it tells you how potent, or how many live organisms are in the product when it was made. The right probiotic dosage for you varies based on several factors, such as why you’re taking it, the types of strains included, and your microbiome health.
For example, one highly reputable review found that a dosage of 5 billion colony-forming units or greater per day was “significantly more effective than a lower dosage” (14).
Track product quality
Does your probiotic supplement come from a reputable company? Was it manufactured to ensure potency and that the live bacteria will still be present by the time it reaches your gut?
Diversity is your best friend
A diverse microbiome is a happy microbiome. While certain probiotic strains are beneficial for a variety of conditions, your gut needs a variety of different probiotic strains to stay healthy. You can boost your microbiome diversity by eating fermented foods, increasing your intake of prebiotic fiber foods, and spending time outdoors.
Keep an eye on certain binders and fillers
Some probiotic supplements contain a variety of fillers or binders. These are often made from lactose, corn, or other material. If you have food sensitivities or allergies, it helps to find out if there are hidden allergens in your supplement products.
Using Probiotics for Women’s Health
Taking a probiotic supplement is a great way to boost your gut health and promote overall wellness. By choosing the right probiotic for your needs, you can enjoy a range of health benefits, including an improved mood, hormone balance, gut health, and clearer skin.
To get the most out of your probiotic supplement, a healthy lifestyle is the best way to promote balance within your gut. A nutrient-dense diet, managing stress, and staying active help the beneficial bacteria in your gut continue to keep you feeling your best.