Probiotics

Probiotics are live microorganisms (microbes) that can have beneficial effects on or inside your body. Every human body is home to trillions of microorganisms that live with us and help support our bodily functions and health. Not all of the microbes we may carry are helpful to us — some types (germs) can be harmful.

Probiotic products contain select, beneficial types of microbes to add to the populations already living in your body. Many probiotics are oral supplements designed to be ingested into your gastrointestinal tract. Others are topical products that you can apply to your skin or to the mucous membranes inside your body cavities, like your nose or genitals.

1. Preventing UTIs and yeast infections
Did you know that around 50%-60% of women will experience at least one urinary tract infection in their lifetime? The good news is that probiotics have been shown to reduce the chances of getting a UTI and provide relief from the unfavorable symptoms if they do show up. Research shows women more prone to UTIs have fewer Lactobacillus bacteria in their vaginal and urinary microbiomes (the gold standard of bacterial strains which you can get through probiotics) than healthy individuals.
As for dealing with yeast infections, probiotics work to restore balance to the vaginal microbiome by destroying harmful bacteria. L. rhamnosus and L. acidophilus stand out as being especially efficient at eliminating bad bacteria and helping repopulate the vagina with healthy bacteria.

2. Clearer and more healthy-looking skin
Is there anything that can make you feel more unattractive than acne-filled skin when you look in the mirror? If the majority of your morning routine is spent popping pimples and draining zits, then probiotics may be your saving grace. One of the main benefits of probiotics for women comes from the positive impact they have on resolving skin issues like acne, eczema, and psoriasis.

3. They’re good for weight management
Is weight loss a goal of yours? Research shows that maintaining a healthy weight may very well be one of the major benefits of probiotics for women and men.
Participants were split into two groups. Both followed a weight loss diet but one group was given a Lactobacillus rhamnosus probiotic supplement twice daily while the other was given a placebo supplement. Over the course of 12 weeks, women who took the probiotic supplement lost over 40% more weight than the placebo group.

4. Probiotics benefit your gut
Out of all the different benefits of probiotics for women, this is probably the one you’ve heard about the most. And that’s them being good for your gut and improving digestive health. But just how exactly do probiotics do that?
They increase the number of beneficial bacteria in your gut while eliminating harmful bacteria, fortify your intestinal lining, and reduce inflammation. All of that makes for healthy digestion, reducing symptoms like bloating, stomach discomfort, and gas, and relief from gut-related conditions like IBS, IBD, SIBO, and leaky gut.

5. Probiotics boost fertility
Probiotics improve fertility by helping you maintain optimal health in your gut and vaginal microbiomes. For example, endometriosis and pelvic inflammatory disease (PID), two conditions centered on inflammation, can make it harder for women to become pregnant. And as we’ve discussed previously, probiotics have been shown to reduce inflammation. Also, the microbiome has an effect on estrogen levels, which can impact both fertility as well as period regularity.

Fermented Foods
Yogurt: As a staple in probiotic-rich diets, yogurt is known for its variety of cultures and ease of accessibility. I ensure that the yogurt I choose contains live and active cultures by checking the product label.

Kefir: Similarly, kefir is a fermented milk product that I’ve noted for its broader spectrum of probiotic bacteria, making it a potent source for improving gut flora.

Vegetable Ferments: Fermented vegetables such as sauerkraut, kimchi, and pickles offer a flavorful twist to probiotic consumption. I value sauerkraut for its Lactobacillus bacteria, while kimchi introduces a diverse mix of lactic acid bacteria from its unique seasoning and fermentation process.

Miso and Tempeh: In my forays into Japanese cuisine, I’ve appreciated miso as a fermented soybean paste rich in probiotics. Likewise, tempeh is a fermented soy product that I’ve identified as not only a probiotic but also a valuable protein source for vegetarians and vegans.

Kombucha: This fermented tea is another beverage I’ve found to be rich in probiotics though I’m mindful of its sugar content.

Supplement Forms
Capsules, Powders, and Liquids: Probiotic supplements come in various forms, such as capsules, powders, and liquids. In my assessment, capsules are convenient for maintaining dosage accuracy, powders offer versatility for mixing into foods or drinks, and liquids can be beneficial for those who have difficulty swallowing pills.

Prebiotics: Prebiotics are food ingredients like certain fibers that feed probiotics. I’ve learned to look for supplements that combine both prebiotics and probiotics to enhance the growth and activity of beneficial bacteria in my gut.

When incorporating probiotics into your health regimen, it’s crucial to consider their safety, the specific strains that best address your needs, and the appropriate usage recommendations. Making informed choices in these areas can significantly impact the overall efficacy and benefits you may experience.

Safety and Side Effects
Safety: Probiotics are generally considered safe for the majority of people, but it’s important to be aware that in some instances, they may cause side effects. These can include gas, bloating, or mild abdominal pain, particularly during the first few days of use as your gut adjusts to the new gut bacteria.

Side Effects: While side effects are often mild and temporary, some populations such as young children, the elderly, or those with compromised immune systems may be at a higher risk for more serious complications. Those with diseases affecting the immune system, or those currently taking antibiotics, should consult with a healthcare provider prior to using probiotics.

Choosing the Right Probiotic
Species and Strains: Selecting the right probiotic means looking at the specific species and strains that have been clinically shown to have beneficial effects for your particular condition. For instance, L. acidophilus and Bifidobacteria have been linked to benefits for gastrointestinal tract health, while Saccharomyces boulardii can be particularly useful in preventing diarrhea caused by antibiotics.

Clinical Trials: It’s advisable to choose products that have been supported by clinical trials. For example, S. boulardii and L. acidophilus have been studied for their role in managing Irritable Bowel Syndrome (IBS) and ulcerative colitis.

Usage and Recommendations
Dosing: The dose of probiotics can vary widely between products. It’s crucial to follow the recommended dosage on the product label or advice from your healthcare provider to ensure optimal results.

Storage and Expiration: Pay attention to storage guidelines and the expiration date to maintain the efficacy of the live cultures. Improper storage can result in a loss of potency, reducing the probiotic’s ability to confer its potential benefits.