So, you're keen to invest in some probiotics for women but need some guidance. They're a bit of a buzz-term in the health and wellness world RN, but it can be hard to know which brands are actually worth your investment.
Studies published in the BMJ of Nutrition, Prevention & Health and Neurosci Biobehav Rev suggest that probiotics could help with digestive issues, like IBS, but mental conditions, like depression and anxiety, too. While further research is needed, the gut-brain axis is being explored more and more and, generally speaking, is now widely accepted as being far more important than originally thought.
Expert-approved supplements are a great place to start when it comes to your intake, and targeted supplements for winter, menopause supplements, and magnesium supplements can make a real difference to specific symptoms. The beauty of probiotics is that they're a brilliant all-rounder for holistic wellness.
Here, Holly Zoccolan, nutritional health coach and founder of The Heath Zoc, shares her honest take on which eight probiotics for women she'd actually recommend (and spends money on herself).
Plus, we break down what probiotics are, how they work, and the science behind how probiotics work to improve your gut health.
Probiotics for women: your guide
What is a probiotic?
According to the health coach, probiotics are live strains of bacteria which support the absorption of nutrients in the body and help to fight off infections.
In supplement form, they contain the probiotics which help to keep our GI tract healthy and improve our health - in other words, helping to keep the body in balance, shares Zoccolan.
The NHS website agrees, defining probiotics as "live bacteria and yeasts promoted as having various health benefits. They're usually added to yoghurts or taken as food supplements, and are often described as "good" or "friendly" bacteria."
How do probiotics work?
Simply enough, probiotic supplements contain the good strains of bacteria. This increases your absorption of nutrients and, in turn, enhances your immune system, explains Zoccolan.
benefits of probiotics
Whether you're on the hunt for probiotics to help with gut health, vaginal health or fat loss, there's a supplement for all needs.
Essentially, probiotics are a bit of an all rounder, and promise to help with the following:
- Can improve your digestive health
- Can help with conditions like IBS and stop unwanted side effects, like diarrhoea
- Can keep your heart healthy
- Can help with eczema and allergies
- Can improve mental health
- Can improve your immune health.
What's the difference between a probiotic and a prebiotic?
Good question, and one that causes quite common confusion. In short, probiotics are the living strains of 'good' bacteria that live in your digestive system or gut. By taking probiotic supplements, you can up your levels of healthy gut bacteria and, in turn, enjoy the benefits of improved digestion and more.
Prebiotics, on the other hand, are what your probiotic gut bacteria feed on, and a type of plant fibre that makes sure your pre-existing gut flora stays healthy.
Should I start taking probiotic supplements?
It's totally up to you. FYI, you can get probiotics from your food, so if you eat a varied enough diet - and make sure to include probiotic foods, like the below - there may be no need to supplement.
The best probiotic foods, according to Zoccolan, are as follows:
- Yoghurt
- Sourdough bread
- Kimchi
- Miso
- Cottage cheese
However, Zoccolan points out that people are increasingly not eating a varied enough diet, so supplementation may be necessary. "The majority of our diets contain more processed and less natural foods, so probiotics could be of benefit to most," she shares.
Note here: probiotics can also be particularly beneficial to those who have been on antibiotic medications for extended periods of time. "Taking probiotics after antibiotics helps to repopulate the good gut bacteria which was destroyed by the antibiotics and bring your body back in balance," the health coach explains.
Best probiotics for women
I'm a big fan of Symprove. I love the ease with which I can incorporate it into my daily routine and the feeling of boosting my gut bacteria with ten billion live cultures every morning. Since taking it, my bloating has improved - I can't remember the last time I got a painful bloat, which I was prone to. Not to mention the fact that my bowel movements are regular. Probably TMI, but a great sign, as someone who's health-conscious, that things are working as they should be down there.
TERRANOVA is another brand Zoccolan recommends - and it comes with rave reviews too. Take 1-2 capsules daily depending on the size of your meals and expect improved digestion amongst other benefits. "These work brilliantly, digestive issues run in my family and I would feel bloated, tired and awful after a meal. Taking one of these before starting a meal has stopped all the symptoms, every single one," says one reviewer.
This formula contains twelve strains and multiple classes of scientifically blended, live, fermented bacteria. It's formulated for sensitive stomachs to help to restore the normal function of your gut, and reviewers note the difference it has made. "I have been using Naked Biotics for years and love the effect that it has on my body. I take 30mls daily first thing in the morning and feel that it really does support my gut health and microbiome. I feel more energised and have no digestive issues when I’m taking it daily," shares one.
Formulated with a blend of inulin derived from artichoke tuber and a live bacteria complex which delivers five billion potent Bacillus Coagulans spores per capsule, The Nue Co.'s capsules support daily wellbeing. They are on the expensive side for 30 servings (2/day), but users report that they make a huge difference to both gut and skin health.
Users note how effective these probiotics are, helping with both bloating and digestion without any side effects. It's shelf-stable so you don’t need to refrigerate it, making it a great option for travel. Plus, it's made with Bifidobacterium longum, Bifidobacterium lactis, and Lactobacillus rhamnosus for optimal digestion.
This formula contains friendly bacteria strains especially found in the vaginal and urinary tracts, scientifically proven to reach the intimate area and to complement the vaginal flora. It's safe for all women to take, and more convenient than creams or pessaries for daily use. Backed by over 30 years of research, it's a commonly expert-recommended brand too.
These daily capsules by Innermost contain probiotics and prebiotics to encourage the growth of good gut bacteria, with digestive enzymes and ginger to improve digestion and reduce bloating too. Take one a day and expect a healthy gut microbiome over time. Customers note a very quick improvement in their bloating after taking these regularly.
