The Best Probiotics for Women’s Health, Approved by a Dietitian

There are specific strains of probiotics geared toward women’s health; find out which ones may be best for your needs.

— On May 22, 2025

The Best Probiotics for Women’s Health, Approved by a Dietitian

In this article:

As a registered dietitian, I look at what impacts whole-body wellness—and probiotics are often top of mind, especially for women. Not only are they critical to support gut health and our microbiome, but also for mental health, vaginal health, and even pregnancy and breastfeeding.

When it comes to probiotic supplements, only specific strains are research-backed to provide benefits for women. So while most women understand that gut health is important and tend to be more informed about probiotics, it’s important to be choosy when deciding on a supplement.

In this article, we’ll discuss the best probiotics for women’s health, which strains to be on the lookout for, and what gut symptoms may mean you should consider a probiotic supplement like Live it Up Super Greens.

Top Benefits of Probiotics for Women and Signs You May Need One

Probiotics have been studied for decades, with new research coming out every year. Here are some potential probiotic benefits for feminine health:

Gut health
Vaginal health
Menopause support
Premenstrual symptoms
Pregnancy and breastfeeding
Healthy weight management
Immune system support

The problem is that most people experience symptoms without understanding that they may be linked to the health of their gut. While some gastrointestinal tract symptoms are more common signs, a few health conditions and symptoms of an unhealthy gut may surprise you.

Common signs you may need a probiotic:

Diarrhea
Constipation
Gas
Bloating and cramping

Surprising signs you may need a probiotic:

Atopic dermatitis
Poor sleep
Vaginal infections
Taking antibiotics
Low mood

Dietitian Tip: When first starting a new probiotic, know that it takes time for your body to adjust. You may experience some transient gas and bloating as the new probiotics begin to colonize. Should you continue to experience these symptoms beyond four weeks, that particular probiotic may not be the right one for you.

Best Women’s Probiotic Strains for Different Health Needs

Interestingly, probiotics can affect men and women differently, so it’s important to look for probiotics specifically studied in women. Plus, different strains of probiotics may produce different advantages, which is why we can’t just take any probiotic for whatever ails us.

Here’s a breakdown of the best probiotic strains for specific women’s health needs:

Gut Health

This benefit is well-known, but it turns out that women may experience more GI distress than men, so developing a strong microbiome is important. But not all strains help with these uncomfortable symptoms.

Best probiotic strains for gut health:

Abdominal pain - Bacillus coagulans MTCC 5856, Bacillus coagulans Unique IS2
Gas and bloating - Lactobacillus plantarum, Lactobacillus plantarum, Bifidobacterium bifidum
Diarrhea - Enterococcus faecalis, Lactobacillus acidophilus

Vaginal Health

While most people know about the microbiome in our gut, women also have a vaginal microbiome. Keeping the vaginal flora balanced may help to manage bacterial vaginosis, strengthen the vaginal cell barrier against harmful bacteria, and help with mucus production.

Best probiotic strains for vaginal health: Lactobacillus (L.) crispatus, gasseri, iners, jensenii, reuteri, rhamnosus, and fermentum

Premenstrual Symptoms

Newer research is starting to show that the health of our gastrointestinal microbiome may also impact psychological symptoms of Premenstrual Disorder (PMD). One particular probiotic has been shown to help manage stress, and in a small randomized double-blind, placebo-controlled study, women who took this particular probiotic reported less premenstrual irritability.

Best probiotic strain for premenstrual irritability: Lactobacillus paragasseri

Pregnancy and Breastfeeding

Keeping your vaginal microbiome healthy may support fertility as well as healthy outcomes during pregnancy. Also, taking probiotics while breastfeeding impacts both the type and amount of probiotics naturally present in breastmilk, which may help promote good health.

Best probiotic strains for pregnancy: Lactobacillus crispatus, L. rhamnosus, L. reuteri

Best probiotic strains for breastfeeding: Genus Lactobacillus, genus Bifidobacterium, Streptococcus thermophilus, S. boulardii

Did You Know? While most nutrients are tightly regulated in breastmilk, you can influence its composition with the types of probiotics you take as well as the types of fat you consume.

Menopause

During menopause, both estrogen and the vaginal microbiome begin to decline, causing many women to experience symptoms such as vaginal dryness, changes in vaginal pH, and urinary tract infections. Research shows that a combination of estrogen therapy and probiotics may be helpful.

Best probiotic strains for menopause: Lactobacillus rhamnosus, Lactobacillus reuteri

Healthy Weight Management

The gut microbiome plays a significant role in our hunger and fullness cues. Research shows that people with more beneficial bacteria in their gut tend to have an easier time managing their weight than people who experience dysbiosis, or an imbalance between the good and bad gut bacteria strains.

Best probiotic strains for healthy weight management: Lactobacillus, Bifidobacterium breve, B. longum, S. thermophilus, L. acidophilus, L. delbrueckii, and L. casei

How to Take Probiotics

While probiotic supplements used to come in just capsules, there are many different forms to choose from now.

1. Capsules

As the most common form of probiotic supplements, capsules are advantageous since they’re quite portable. With that said, some people have a difficult time swallowing capsules depending on their size.

Note that many manufacturers recommend refrigeration to help keep the probiotics fresh for longer. For many, keeping supplements out of sight in the fridge may make them harder to maintain as a routine. I often recommend my clients set a reminder on their phones should this be a concern.

2. Powder

Powder can be an excellent form for this type of supplement. It provides the opportunity to mix with your favorite foods, such as smoothies and yogurt, without having to swallow cumbersome pills. It’s best to add probiotic powder to a cool food or beverage to help maintain the supplement’s strength, as heat may make probiotics degrade faster.

Even better, greens powders like Live it Up Super Greens are excellent powdered probiotic supplements that combine multiple strains with other gut-friendly superfoods to support your whole health.

3. Gummies

Gummy supplements are quite unstable. Their inherent moisture and pH levels are detrimental to probiotics, causing them to degrade faster. In fact, a low moisture environment allows for probiotics to survive longer, which is the opposite of what gummies provide.

Additionally, the American Dental Association recommends minimizing the use of gummy and chewable medications and supplements as they have a lower pH, more sugar, and stick between the teeth, all risk factors for dental cavities.

4. Drinks

A relative newcomer to the probiotic space, drinks like kombucha, kefir, and even probiotic sodas have risen in popularity for their trendy and delicious gut support offerings. Many of these options come in individual serving containers, which are convenient for on-the-go, though may add up in cost if you try to maintain it daily. Be mindful that many probiotics drinks and sodas can contain caffeine, added sugar, or even artificial flavors, so it’s best to do your research about each product and its ingredients.

Dietitian Tip: Most probiotics are live organisms, which is why it’s important to follow the manufacturer’s recommendations when it comes to storage and “best-by”or “expiration” dates. Be aware of temperature, moisture, and exposure to oxygen, as all of these may impact their potency.

Try Live it Up Super Greens for Probiotic Support

Probiotics are an excellent supplement for many women to include in their everyday routine. Whether for abdominal discomfort or for help in symptom management throughout a woman’s life stages, the right probiotic may help with your individual needs and goals.

Since so many other factors go into the health of our gut, taking a supplement that is all-inclusive can help keep your gut healthy. That’s why I recommend Live it Up Super Greens for my clients.

Here are specific woman-benefiting factors that Super Greens includes:

20+ plants and superfoods, which are essential for a healthy gut microbiome
3 grams of fiber, including from prebiotic sources
5 billion CFUs of probiotics, including Lactobacillus and Bifidobacterium strains, which play roles in women’s health
3 digestive enzymes to help break down and absorb the foods we eat

This product encompasses many of the factors I know are crucial to our overall health, as well as digestive health, making it my top choice. Your unique needs should be a critical factor in which supplement you choose, and be sure to chat with your healthcare professional before starting any new probiotic products.

Frequently Asked Questions

Here is more information about probiotic supplements as you decide which product is best suited for your health concerns.

What are the symptoms of too much probiotics?

Taking too many probiotics may lead to excess bloating, gas, and light stomach pain. This is because you’re introducing a lot of live microorganisms to your gut, which are then digesting more fiber and producing more gas.

Usually, these symptoms are short-lived as your body adjusts. However, if the symptoms persist for longer than four weeks, the probiotic supplement you are taking may be the wrong dose or may be the wrong strain for your body.

What are the best probiotics for vaginal health?

The vaginal microbiome plays a much bigger role in feminine health than originally expected. Dysbiosis in the vaginal canal, meaning less good bacteria and more bad ones, may lead to a higher risk of bacterial vaginosis, inflammation, and may even impact pregnancy.

Many women are turning to complementary and integrative health, such as probiotic dietary supplements, which may be helpful. The specific strains important for vaginal health are strains of Lactobacillus, especially L. crispatus, gasseri, iners, jensenii, reuteri, rhamnosus, and fermentum.

What’s the difference between probiotics and prebiotics?

Probiotics are live microorganisms that help to balance the good bacteria in our gut, add to a thriving microbiome that helps push out the bad bacteria, and may provide health benefits when taken in effective doses.

Probiotic foods include yogurt, kefir, tempeh, miso, fermented foods such as sauerkraut, kombucha, and even some cheeses. While probiotics are naturally found in these foods, there may not be enough for noticeable health benefits. This is where dietary supplements come in.

Prebiotics are fibers that feed these beneficial bacteria, helping to keep them healthy. Prebiotics are broken down by good bacteria to create short-chain fatty acids. These compounds are the preferred fuel of our intestinal cells.

Food sources of prebiotics include vegetables such as Jerusalem artichokes, burdock root, dandelion leaf, and chicory root; nuts and seeds such as chia and ground flax; and beans and peas.

Is it good to take probiotics every day?

Yes. Studies indicate that taking a daily probiotic supplement helps to maintain your gut flora with healthy bacteria. While more studies are needed, there’s indication that stopping probiotic dietary supplements may allow your gut to slowly revert back to its health before you started taking the supplements.

Will probiotics flatten my stomach?

There is no verified link between probiotics and stomach appearance. Still, taking the right probiotics may help with bloating, which may in turn contribute to a flatter stomach. Probiotic strains for bloating include Lactobacillus plantarum, Lactobacillus plantarum, Bifidobacterium bifidum.

For some people who struggle with healthy weight maintenance, taking probiotics may be helpful. In this case, several bacterial strains from Lactobacillus, including Lactobacillus acidophilus, L. delbrueckii, and L. casei; as well as those from the Bifidobacterium genus, including B. breve and B. longum could be beneficial.

If weight loss is the goal, this involves focusing on whole foods and exercise, in addition to probiotics for women that can help support overall health.

What are other beneficial effects of probiotic supplements?

Other potential benefits for feminine health include:

Immune health support
Digestive system health and digestive discomfort
Urinary tract health
Yeast infection support
Hormonal balance
Enhancing the gut microbiota

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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