When it comes to maintaining good health, we tend to focus on diet and exercise. We might also turn to supplements to improve digestion or support immune function. But what about the friendly bacteria that live in and on our bodies? These microorganisms, collectively known as the microbiome, are increasingly recognized as essential to human health.
What are probiotics?
Probiotics are live microorganisms that can confer health benefits when consumed in adequate amounts. They can be found in certain foods, such as yogurt and kefir, or taken as supplements in capsule, powder, or liquid form. While probiotics are often associated with digestive health, they also play a role in other bodily functions, including immunity and hormonal balance.
Probiotics for women’s health
Women may benefit from taking probiotics in a number of ways. Here are just a few examples:
- Vaginal health: The vagina is home to a delicate balance of bacteria, which can be disrupted by factors such as antibiotics, hormonal changes, and sexual activity. This can lead to uncomfortable symptoms such as itching, odor, and discharge. Research has shown that certain strains of probiotics, such as Lactobacillus acidophilus and Lactobacillus rhamnosus, may help restore vaginal microbiota and reduce the risk of recurring infections.
- Urinary health: Similarly, the urinary tract can also be susceptible to bacterial imbalances. UTIs (urinary tract infections) are common in women, and can cause pain, burning, and frequent urination. Probiotics may help prevent UTIs by inhibiting the growth of harmful bacteria and promoting the growth of beneficial ones.
- Menstrual health: Hormonal fluctuations during the menstrual cycle can affect both physical and emotional well-being. Some research suggests that certain strains of probiotics may help alleviate PMS (premenstrual syndrome) symptoms such as bloating, cramps, and mood swings.
Probiotics and hormonal balance
While the microbiome as a whole influences hormonal activity, there are certain strains of probiotics that have been specifically linked to hormonal balance.
- Lactobacillus crispatus: This strain has been shown to produce lactic acid, which can help lower vaginal pH and prevent the growth of harmful bacteria. It has also been associated with healthy hormone levels in women.
- Lactobacillus gasseri: Studies have found that this strain may help reduce body weight and abdominal fat, both of which can affect hormone production and balance.
- Bifidobacterium lactis: This strain has been shown to regulate immune function, which can in turn impact hormone levels. It may also help alleviate symptoms of depression and anxiety, which are often linked to hormonal imbalances.
Choosing a probiotic supplement
When selecting a probiotic supplement, it’s important to consider the following factors:
- Strain specificity: Different strains of probiotics have different effects on the body. Look for a supplement that contains strains that have been shown to support your specific health goals.
- CFU count: CFU (colony-forming units) refers to the number of viable bacteria in a supplement. Aim for a supplement with at least 1 billion CFUs per serving.
- Delivery method: Probiotics can be destroyed by stomach acid, so it’s important to choose a supplement with a delivery method that protects the bacteria until they reach the intestines. Look for enteric-coated capsules, time-release capsules, or powders that can be mixed with food or drink.
- Quality and purity: Probiotic supplements are not regulated by the FDA, so it’s important to choose a reputable brand that uses third-party testing to ensure quality and purity.
The bottom line
Probiotics have the potential to support women’s health in numerous ways, from vaginal and urinary health to hormonal balance. When choosing a probiotic supplement, be sure to look for one with targeted strains and sufficient CFUs, and consider the delivery method and quality of the product. As with any supplement or health intervention, it’s important to consult with a healthcare provider before starting probiotics.
