The Best Probiotics for Women, Broken Down by Nutritionists

Probiotics have been hailed for years for their ability to regulate digestive health and even support a healthy immune system. But of course everyone has different needs. This is why probiotics for specialized groups, including probiotics for women, have become popular.

In case you’re not familiar with them, probiotics are live microorganisms that can provide health benefits when eaten, according to National Center for Complementary and Integrative Health (NCCIH). Many people think of bacteria and other microorganisms as germs that are bad for your body, but many are actually helpful, working to digest food, fight cells that can cause disease, or help make vitamins, explains the NCCIH. Probiotic supplements contain microorganisms that are very similar to those that live naturally in your body.

There are many different types of probiotics, but the most common are bacteria found in groups called lactobacillus Y Bifidobacteria—and each one does something a little different.

“Probiotics can be beneficial for a number of things that apply to women’s health,” says Jessica Cording, RD, CDN, author of The little book of game changers. Having “digestive regularity” (meaning being able to poop constantly) is one of the main reasons people take probiotics, she says. But probiotics can also help reduce bloating, a common problem women experience, and even support a healthy immune system and your vaginal healthCording says.

In a perfect world, you’d get your dose of probiotics from foods like yogurt, kimchi, miso and sauerkraut, says Zhaoping Li, MD, Ph.D., director of the Center for Human Nutrition and chief of the Division of Clinical Nutrition. at the David Geffen School of Medicine at UCLA. “What we really need as women is to have the best nutrients, and that’s through the food we eat every day,” she says.

That said, most people aren’t going to go this route. “Taking a probiotic supplement is easy,” says Dr. Li. Regardless of what he chooses, Dr. Li recommends considering probiotics in his diet as part of a larger effort to improve his health. “Simply having probiotics in a bad diet won’t help,” she says.

If you decide to try a women’s probiotic, Cording suggests looking for a supplement that contains several types of probiotic bacteria “to cover more bases.”

If you can, look for a supplement that also contains a prebiotic (which stimulates growth or activity of your probiotic), says Cording. He also recommends avoiding gummies. “They contain sugar and negate some of the benefits of the supplement,” says Cording.

If you’re otherwise healthy and not taking any medications, you should be fine to start taking a probiotic without first talking to a dietitian or doctor, says Keri Gans, RD, author of The small change diet. Just keep in mind, according to Gans, that “sometimes it takes trial and error” to find the formula that’s right for you. “A registered dietitian can help narrow down the options,” she says.