12 Best Probiotics for Women, Recommended by Doctors & Dietitians

Probiotics are live microorganisms that have various health benefits, says Ehsani. They occur naturally in certain foods (for example, fermented products, including yogurt, tempeh, and kombucha), are added to other foods (such as chocolate, juice, and nutrition bars), and also come in supplement form if you need an extra boost, she says.

Probiotic supplements offer a lot of potential benefits. For one, they can help you maintain a healthy balance of gut bacteria, which is crucial for good digestion, says Johnson. They may also provide relief from symptoms of digestive health disorders like irritable bowel syndrome, constipation, and diarrhea, she adds.

They can possibly help ward off sickness, too. “A healthy balance of gut bacteria is closely linked to a stronger, boosted immune system,” Johnson explains. “Probiotic supplements may help enhance immune function, reducing the risk of infections and promoting overall wellness, particularly during times of seasonal changes, stress, and/or illness.”

On the women’s health front, there is definitely some science to support taking probiotics for vaginal health, says Suzanne Gilberg-Lenz, MD, a board-certified ob-gyn and author of Menopause Bootcamp. Specifically, a species of probiotics called Lactobacillus, of which there are many different strains, can help optimize vaginal pH and improve the vaginal microbiota, says Dr. Gilberg-Lenz. Taking probiotics that contain certain strains of Lactobacillus can help women struggling with issues like bacterial vaginosis, urinary tract infections, bladder infections, and vaginosis, she says.

Just don’t expect every probiotic to be a miracle pill. “The effectiveness and quality of probiotic supplements can vary depending on factors,” like the specific probiotic strains used, dosage, and individual differences in gut microbiome, Johnson says. “Not all probiotic supplements are equally effective and therefore a beneficial health solution for everyone.”

Fortunately, there aren’t many downsides to taking them. “One of the reasons these things are available over the counter without a prescription is because they are deemed to be safe,” Dr. Gilberg-Lenz says. Side effects are typically minimal and may include a few days of stomach upset as your body adjusts to the supplement, says Dr. Jampolis.

For the average, healthy person, there’s probably not a big risk to taking probiotic supplements—“except to your pocketbook,” Dr. Jampolis says.

That said, “poorly manufactured probiotic supplements may be contaminated with harmful bacteria or other substances,” Johnson says, which is why it is crucial to choose products from reputable brands that are third-party tested and follow strict quality-control standards. (More in a minute on how to choose a good supplement.)

Here’s the thing: Though probiotic supplements show a lot of promise, “we’re really pretty early in the research,” Dr. Jampolis says, and there are a lot of factors that influence whether or not a specific probiotic supplement will be beneficial for you.

Strain of probiotic: Pay attention to which strain, or strains, a probiotic contains to make sure it’s appropriate for the issue you’re trying to solve or the relevant health concern you’d like to prophylactically focus on. For example, the right strain or strains of probiotics for someone dealing with immune health issues are different from the one that’s most effective for a woman facing recurrent urinary tract infections.

It can be confusing for the average shopper to know which strains are a good match for which health conditions, which is why Dr. Jampolis suggests talking to a medical specialist to get personalized recommendations. For example, “If you’re looking for something for a specific gut condition, talk to your gastroenterologist,” she says. Wanting help with a vaginal concern? Consult an ob-gyn. “Since it’s their field, they are more likely following the research and can advise you on which products actually have the right strains and in the right doses,” Dr. Jampolis explains.

Quality control and certifications: Beyond that, look for supplements that have been produced under Good Manufacturing Practices, or GMP (a system that ensures products are made consistently and adhere to quality standards), Dr. Jampolis says, and that are third-party tested for transparency, adds Dr. Gilberg-Lenz.

To that end, take note of any certifications on the label. Those from independent organizations, like United States Pharmacopeia, NSF International, or ConsumerLab.com, are a good sign, as they can reassure you of a product’s quality and adherence to rigorous standards, Johnson says. Pay attention to what else is on the label too. “A trustworthy brand will provide clear and transparent labeling, including the list of ingredients, potency, expiration date, and any other relevant information,” she says. Johnson suggests steering clear of products with vague or misleading labels and instead recommends brands that give priority to research, create evidence-based formulations, and give detailed, science-backed information on their products. “Reputable brands often publish their research findings in peer-reviewed journals or make them accessible on their website.”

Dosage of probiotics: Try to buy directly from a company where possible, Dr. Gilberg-Lenz says, instead of from unauthorized third-party retailers. And pay attention to a product’s potency, or the number of live bacteria or colony-forming units (CFUs) per dose, Johnson says. “A dose of 1 billion CFU (colony-forming units) is considered the minimal effective amount for probiotic supplements. This is according to several national health agencies, such as the International Scientific Association of Probiotics and Prebiotics,” adds Mitri. While this is the minimal dose suggested, higher doses, anywhere from 1 billion to 200 billion CFU, are available on the market.

If you’ve had a recent illness or a few rounds of strong antibiotics, your doctor may prescribe a dose on the higher end of the spectrum, as being sick or on antibiotics may have disrupted your gut bacteria and overall balance of good bacteria in the gut, Mitri says. In those situations, it’s best to check with your health care provider about the recommended dosage for you.

Bonus points if the label specifies how many CFUs are active at the time of the product’s expiration, says Dr. Jampolis, since that confirms how much bacteria will be alive the whole time you’re taking the product.

To that end, many probiotic supplements still need refrigeration (i.e., they are not shelf-stable), unless the company has a unique manufacturing process, Dr. Jampolis says. “So if they’re not refrigerated and need to be, that’s probably a red flag,” she says. You might find some yogurt and smoothies in the refrigerated section of your grocery store that are enhanced with probiotics. While these certainly can only help your health, as long as there are real strains of probiotics that are clearly identified on the packaging, these types of products are not technically supplements as they don’t tend to meet the minimum 1 billion CFU count, says Mitri.

Pricing of supplements: Finally, consider cost. While Dr. Jampolis doesn’t believe you need to spend a fortune on probiotic supplements, if you want quality products that have been rigorously researched and tested, you’ll likely need to accept a higher price point. “The companies that are investing in the research are probably the ones that are going to be charging a little bit more,” Dr. Jampolis says.

This really depends on your health status and reason for taking a probiotic. In general, though, if the manufacturer and your doctor “have deemed it safe for you to take it daily, then yes, it’s typically okay and safe to take a probiotic daily,” Ehsani says.

Johnson agrees it’s generally okay to take probiotic supplements on a day-to-day basis, with the caveat that it’s best to get your probiotics from real, whole foods—think fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh—whenever possible. Moreover, giving priority to a diet rich in prebiotic foods—those containing good doses of fiber, like fruits, vegetables, whole grains, legumes, nuts, and seeds—“can further support the growth and activity of beneficial gut bacteria,” Johnson says.

Important: If you’re taking a daily probiotic for a certain issue—say, constipation or bacterial vaginosis—and the issue doesn’t seem to be resolving itself, then it’s wise to check in with your doctor for guidance on next steps.

There’s not necessarily an ideal time of day to take probiotics. However, some probiotics should be structured around meal times, according to Mitri. “Some can be taken on an empty stomach, while others should be taken with food,” she says. That timing depends on the strain of probiotics and the manufacturer—it’s best to check the manufacturer’s instructions for guidance.

No one probiotic takes the cake here, since doctors suggest different types of probiotics for different health conditions. The doctors we consulted for this article recommended Seed DS-01 Daily Synbiotic for regularity, RepHresh Pro-B Probiotic Supplement for pH balance, and Bonafide Clairvee for vaginal health.

Both gynecologists we tapped for advice—Erica Montes, MD, a board-certified ob-gyn and pH-D feminine health advisor, and Angela Wilson, MD, an obstetrician-gynecologist—recommended Bonafide Clairvee, which can help address vaginal odor, dryness, and itching.

According to both MDs, probiotics can aid vaginal health if they contain Lactobacillus. “These bacteria promote vaginal health by keeping the environment acidic,” says Dr. Montes. Probiotics are often recommended to patients to help maintain the vaginal flora, or to help prevent the relapse of bacterial vaginosis or yeast infections. “It is important to point out that several reviews of clinical trials have not found sufficient evidence to support or negate the effectiveness of probiotics. However, in my practice over the years, I have seen some benefit and little risk of harm. More trials are needed to highly support its use, to determine the best duration of use, which strains are best, and if the vaginal or oral route is most effective,” says Dr. Wilson.

As for vaginal odor, some probiotic supplements can help depending on the root cause of the odor. “If you have odor due to a vaginal infection, then the probiotics may decrease the occurrence of those infections,” Dr. Montes notes.

In menopausal women, probiotics can also make a difference, according to the experts. “Research suggests that probiotics may have a beneficial role in managing symptoms of menopause,” says Danielle Falchiere, RD, of NY Nutritionist Group. She goes on to explain that there are species in our gut known as estrobolome, which help to regulate estrogen metabolism. “These bacteria in our gut can affect estrogen levels, which then, in turn, can play a role in weight gain, mood, vaginal pH, cardiovascular disease, hot flashes, and more,” she says. Because menopause causes a reduction in estrogen, maintaining a healthy estroblome may help alleviate these common menopause symptoms.

As previously mentioned, probiotics are generally safe and also safe to take with other supplements and vitamins. “They do not alter the effectiveness of each other,” Mitri says. If you’re on antibiotics and taking probiotics to protect your gut health, you should space out the timing of taking the probiotics and antibiotics so that they’re most effective. Take your probiotics at least two hours after the antibiotics dose so that they both work to their maximum potential, adds Mitri.

Anyone who is severely immunocompromised—for example, someone who has had a liver transplant and is on drugs to suppress an immune response—should be careful about taking probiotic supplements, Dr. Jampolis says. People with other medical conditions such as pancreatitis, open wounds, or any illness that requires an intensive-care-unit stay, may not be able to take probiotics without a doctor’s permission, according to Mitri. That’s because probiotics could further suppress their immune system. “Plus, digestive side effects from probiotics, like abdominal cramping, nausea, and diarrhea, can also be more common in immune-suppressed individuals,” says Mitri.

And some products may interact with certain medications or medical conditions, Johnson adds, which is why she suggests talking with your doctor before starting them, especially if you’re pregnant, breastfeeding, or dealing with underlying health issues.

While people wonder about taking probiotics for weight loss, there aren’t enough studies to show it’s effective in losing fat or body weight. At the end of the day, the experts we spoke to say that the best way to control weight is through a healthy, whole-foods diet.

• Melina B. Jampolis, MD, PNS, physician nutrition specialist and host of the Practically Healthy by Dr. Melina podcast
• Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and board-certified sports dietitian
• Taylor Johnson, RDN, registered dietitian nutritionist at Top Nutrition Coaching
• Danielle Falchiere, RD, NY Nutritionist Group
• Megan Hilbert, RD, Top Nutrition Coaching
• Angela Wilson, MD, department of obstetrics and gynecology at Montefiore Einstein Advanced Care
• Erica Montes, MD, board-certified ob-gyn and pH-D Feminine Health Advisor
• Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition
• Irena Kutza, MS, RD, CDN, clinical administrative dietitian, Montefiore Health System
• Danielle Crumble Smith, RDN, LDN, Top Nutrition Coaching
• Amanda Wagner, MEd, RDN, LDN, owner of Amanda Wagner Nutrition