The hormonal changes that occur during perimenopause and menopause can disrupt the balance of good and bad bacteria in the gut, leading to digestive issues like bloating, constipation, and diarrhea. Taking a high-quality probiotic supplement can help restore gut balance and alleviate these symptoms.
When searching for the best probiotic for menopause, there are a few key factors to consider:
- Strains: Look for probiotics with strains clinically shown to survive digestion and effectively colonize the gut, like Lactobacillus acidophilus, Bifidobacterium lactis, and Bifidobacterium longum. These tend to be the most researched for gut and women's health.
- CFUs: Choose a probiotic with at least 10-50 billion colony forming units (CFUs) per serving, as higher doses have been associated with better outcomes in studies.
- Delivery method: Probiotics should have delayed-release or acid-resistant capsules so the beneficial bacteria can survive stomach acid and reach the intestines alive.
- Other ingredients: Avoid unnecessary fillers, binders, and preservatives that can undermine potency.
The Hormone Harmony recommends these
top probiotic picks for women going through menopause:
FloraGut Women's Care Probiotic
- 30 billion CFUs
- 18 clinically-studied strains
- Delayed-release vegan capsules
- Also contains prebiotics to feed probiotics
Key benefits: Reduces bloating and IBS symptoms, improves vaginal health, supports immune and heart health
HyperBiotix Pro-Women Probiotics
- 50 billion CFUs
- 14 strains with 10 specifically for vaginal health
- Time-release capsules
- Free from common allergens
Key benefits: Balances vaginal pH, prevents UTIs, boosts gut microbiome diversity
Other high-quality options include:
- Renew Life Ultimate Flora Women's Care Probiotic: 30 billion CFUs, 10 strains, shelf-stable and travel-friendly
- Garden of Life Dr. Formulated Once Daily Women's Probiotics: 50 billion CFUs, 16 strains, also contains prebiotic fiber
- Align Women's Probiotic Gummies: 10 billion CFUs, 1 highly-researched strain, delicious gummy delivery format
In terms of when to take your
probiotic for menopause, consistency is key - take it around the same time each day, with or without food. Some people prefer taking it in the morning while others at night.
Starting with a lower dosage and gradually increasing over time can also help avoid initial side effects like gas or bloating as your body adjusts. Give it at
least 2-4 weeks for the probiotic strains to start colonizing and doing their work.
And
complement your probiotic with a prebiotic fiber supplement or probiotic-rich foods like kimchi, kefir, yogurt, miso, sauerkraut, pickles and tempeh. The prebiotic fibers act as "fertilizer" to maximize the growth and functioning of the probiotics.
With the right high-quality probiotic, maintaining gut microbiome balance throughout perimenopause and menopause is totally achievable. This translates to relief from digestive issues that commonly crop up during this transition.
Be sure to
consult your doctor before taking any new supplements too, especially if you have underlying health conditions or take medications that a probiotic could potentially interact with.
Hope this gives you a helpful overview of the best probiotic options to consider during menopause! Let me know if you need any other menopause gut health tips.
