13 best probiotics for women in 2026, reviewed by Glamour editors
Of all the supplements we’ve tried for research, the best probiotics have yielded the most benefits. From feeling less bloated and sluggish to experiencing far less constipation and cramping, a gut reset really helped us feel our best.
So why have probiotics made such a notable difference to the well-being of Glamour editors? “Probiotics, otherwise known as ‘good’ gut bacteria, are microbes and yeasts found in the body,” explains Dr Claire Shortt, lead scientist and vice president of clinical at FoodMarble. “We need probiotic bacteria to fight off infection and maintain a healthy and balanced gut microbiome. Probiotics are also needed to support a healthy immune system, help us digest food, protect us from pathogens, maintain our gut lining, and help with the absorption of nutrients.”
If you also experience symptoms like acne, insomnia, poor immunity and low mood, it may be a sign that you have an unhappy gut microbiome. Described as the garden of life, your gut health can also impact your urinary tract health. But by creating more balance in your gut, you can expect a reduced risk of urinary tract infections and yeast infections.
But, we know what you’re thinking: there are so many types of probiotics on the market – from delayed-release capsules to gummies – all containing different strains of bacteria in different quantities. How do you know where to start? And it really doesn't help that strains of probiotics come with names such as Bifidobacterium lactis, Bifidobacterium longum, Saccharomyces boulardii, Lactobacillus paracasei, Lactobacillus reuteri RC-14, Lactobacillus rhamnosus GR-1 and Limosilactobacillus fermentum.
To make things simple, we’ve tested and reviewed the best probiotics for women. Read on for your comprehensive guide to the best probiotics for women to boost immune function and aid in gastrointestinal function.
How we test the best probiotics for women:
When testing probiotics, we take them as per each brand's recommendations for at least a month, to give them a chance to work. We speak to brand experts and dieticians to assess factors like the CFU count and how they're formulated, before monitoring the changes we see in our body.
At the end of their trial period, our volunteers were asked to rate it against the following criteria:
- Ease of use — Were the tablets or capsules easy to swallow? Did the powder mix well with water? Were the gummies too sweet?
- Efficacy — How long into the four weeks did you notice a difference, if any?
- Taste — On a scale of one to five, how pleasurable was the taste?
- Value for money — Would you be happy to commit to the weekly, monthly or bi-monthly spend?
While our reports are authentic, but it's worth noting that everyone is totally different, and this article is not a substitute for professional medical advice.
Why you can trust me: Freelance contributor, Cat Hufton
I'm an experienced lifestyle journalist who has tested hundreds of products in my quest to find those worthy of your hard-earned money. I became particularly interested in wellness and health after having children seven years ago, and I needed a little extra helping hand in feeling my best. Supplements recommended by a nutritionist were a big part of my recovery and continue to be important to my overall health.
As such, I've spoken to countless industry experts, tested a wide variety of wellness products, and become pretty astute at knowing what really makes a difference to that all-important fitness routine.
Disclaimer: Keep in mind that this article isn't a substitute for professional medical advice, and our recommendations won't replace a healthy lifestyle and balanced diet.
What is the number one over-the-counter probiotic? GLAMOUR’s top pick:
GLAMOUR's top-rated probiotic for women, according to six months' worth of testing, has to be the Heights Biotic⁺. It's developed by scientists and trusted by nutritionists – not all probiotics for women are – and it has been proven, in more than 380 independent studies, to work.
Most live bacteria die before they reach your gut, but Heights Biotics come in delayed-release capsules to guarantee that the majority of the bacteria reach your colon, alive and active. It delivers a minimum of 20 billion CFU, which is the highest CFU count of any probiotic we've tested, and alongside seven high-impact bacterial strains, they also contain zinc for the gut, brain and immune system.
“Last year, I suffered from multiple urinary tract infections one after the other. I was also suffering from digestive issues – from bloating to cramping – and a real slump in my energy most afternoons. I didn't feel unwell, as such – I just didn't feel that healthy.
I started taking a probiotic every day, and my UTIs immediately cleared up. Having now taken Heights every day for over three months, I can safely say I've experienced the biggest improvement in my digestive symptoms. Truly, nothing is of bother anymore, and I feel healthier than ever,” says Sophie Cockett, GLAMOUR's Senior European Commerce Editor.
Ahead, our full edit of the best probiotics for women in 2026, approved by Glamour editors:
- Tested by: Sophie Cockett.
- Type: Capsule.
- Number of days’ supply: 30.
- Vegan: Yes.
- CFU count: guaranteed to contain a minimum of 20 billion CFU in a single daily capsule. That said, that's at the end of its shelf-life, and the brand puts far more than 20bn CFU (65bn, to be precise) in at manufacture to ensure those high numbers.
- Number of bacterial strains: 7.
- Dosage: 1 capsule, once a day. With or without food.
Why we love it: You've seen them all over your Instagram feed, and we're here to tell you that the hype is worth it. Developed by scientists and trusted by dieticians and nutritionists, Heights probiotics not only have the highest CFU counts of any other probiotic on the market, but their cutting-edge technology means their probiotics are proven – in independent studies – to take the supplements where they will make an impact (in short: they're not stomach acid-resistant like a lot of cheaper probiotics on the market, and the fact that they come in delayed-release capsules guarantees the majority of the bacteria reach your colon, alive and active, ready to get to work).
“I started taking one capsule a day, in the morning – I liked that I didn't have to remember to take it with breakfast; you can take them with or without food – and after two weeks, I began to feel so much better in myself. To be honest, I didn't realise anything felt wrong before, but taking Heights prevented me from suffering from UTIs (I was getting them regularly, prior) and stopped my stomach from feeling unsettled. After three months, I rarely suffer from cramping, bloating or an upset stomach ever – it was an almost daily occurrence before – and I have so much more energy. Honestly, I am so satisfied and don’t fancy trying a different probiotic for a long time," says Sophie.
Pros & ConsPros- Vegan-friendly, no need to refrigerate, and the branding is epic,
- You can save £10 per pack if you subscribe and save.
- They're formulated with zinc for immunity and cognitive function.
Cons- £40 per month is a financial commitment not suited to all.
- Tested by: Denise Primbet.
- Type: Capsule.
- Number of days' supply: 30.
- Vegan: Yes.
- CFU count: 53.6 billion
- Number of bacterial strains: 24.
- Dosage: 2 capsules a day.
Why we love it: This symbiotic combo features 24 strains of probiotics as well as a polyphenol-based prebiotic, which work in tandem to support your digestive health. It's one of the more sustainable options on this list, too – once you've gone through your month's supply, you can purchase a refill to encourage you to reuse the included glass jar. Plus, it has a vegan, gluten-free and allergen-free formula.
There is a high CFU count in comparison to other probiotics on the market. “I’ve been using Seed DS-01 Daily Synbiotic for just over two months now, and it has quickly become my favourite supplement. Incredibly gentle on the stomach, this probiotic/prebiotic hybrid has helped clear out my skin, minimise bloating and support my overall health. I’ve started noticing a big improvement to my digestive system in as little as three weeks," says Denise.
Pros & ConsPros- Vegan, gluten-free, dairy-free, soy-free, nut-free.
- Climate-conscious formula.
Cons- May not be in everyone's budget as an expensive option.
The Nue Co. Prebiotic + Probiotic
- Type: Capsule.
- Number of days' supply: 30.
- Vegan: Yes.
- CFU count: 15 billion.
- Number of bacterial strains: 1.
- Dosage: 2 capsules taken in the morning.
Why we love it: The Nue Co. is a protein-based supplement brand that formulates effective and easily-absorbed supplements that help to support your health. They like you to think of their Prebiotic + Probiotic as a ‘modern-day multivitamin’, with a signature blend containing 15 billion spores per daily dose. These spores lie dormant until they arrive in your small intestine (where you want them to be) and are activated by your natural pH. This is when they begin to multiply, creating more and more good bacteria, helping with digestion, bloating, stabilising blood sugar levels and feeding the friendly bacteria in your gut.
Based on over 20 years of clinical research, this prebiotic and probiotic hybrid was created specifically for those with IBS, although anyone can benefit from it. The key ingredients? A plant-based prebiotic (organic inulin, taken from the Jerusalem artichoke root) and a spore-based probiotic called LactoSpore, or Bacillus Coagulans.
Save when you shop for the best probiotics for women with these LookFantastic discount codes.
Pros & ConsPros- Vegan friendly
- Gentle on the stomach.
Cons- Quite pricey and you have to take two capsules rather than one.
Wild Nutrition Food-Grown Multi Strain Biotic
- Tested by: Cat Hufton.
- Type: Capsule.
- Number of days' supply: 30.
- Vegan: No, but suitable for vegetarians.
- CFU count: 30 billion
- Number of bacterial strains: 8.
- Dosage: 1 capsule a day.
Containing 8 microbiotic strains - including Lactobacillus acidophilus and Lactobacillus rhamnosus - and 30 billion colony-forming units, this probiotic from Wild Nutrition is a powerful way to keep your gut health on track. It's particularly good at working with gastric acid resistance as it naturally complements the flora in your gut and mouth. You only need to take one capsule a day, and the capsules are easy to swallow. More good news, they don't need to be refrigerated like some probiotics.
As with all Wild Nutrition products, its formulation is backed by research and is safe to use alongside medication. While they are quite an expensive option, you can save money by subscribing, and subscribers also get extra perks like free consultations with Wild Nutrition experts.
Pros & ConsPros- Contains 8 different bacteria strains.
- Formula backed in research.
Cons- Without a subscription, a month's supply is quite expensive and may not suit everyone's budget.
- Tested by: Sophie Cockett.
- Type: Capsule.
- Number of days' supply: 60, 120 and 180.
- Vegan: Yes.
- CFU count: 3 billion.
- Number of bacterial strains: Undisclosed, but 11 active ingredients.
- Dosage: 1 capsule daily.
Why we love it: Before even taking this probiotic, the thing I noted most predominantly was that it's available in tubs of up to 180 supplements. Something I always find slightly frustrating is how quickly the end of my 30-day supply comes around – and while many brands offer subscription services to make the process easier, more is more when you find a probiotic you love. For the price, this probiotic has a good CFU count. Nothing ground-breaking – three billion, compared to the 20 billion offered by our favourite probiotic – but it is good for a little over £10. There are a further 11 active ingredients featured in the formula, like Chloride to contribute to normal digestion by production of hydrochloric acid in the stomach, and Ginger & Peppermint Extract – used in popular medicine for decades and renowned for their effect on digestive health. I'm currently testing this product to understand how it makes me feel. I'll keep you updated on my progress.
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Pros & ConsPros- Affordable price point.
- Vegan.
- You can buy in bulk and the capsules are easy to swallow.
Cons- Lower CFU count than more expensive probiotics on the market.
JSHealth Probiotic Multi Strain
- Tested by: Denise Primbet.
- Type: Capsule.
- Number of days' supply: 30 or 60.
- Vegan: Yes.
- CFU count: 35 billion.
- Number of bacterial strains: 7.
- Dosage: 1 capsule up to 2 times a day.
Why we love it: These vegan capsules have 35 million colony-forming units (CFU) of 7 different strains of friendly bacteria that help maintain your gut flora and support bowel regularity. It's also formulated to be shelf-stable, which means you won't need to refrigerate it after opening – fantastic for travelling or taking with you on-the-go. Plus, when you subscribe, you can receive 15% off a 1-month supply, 20% off a 3-month supply, and 25% off a 6-month supply.
”JS Health has been my go-to brand for supplements, and having tried their probiotic blend, they definitely didn’t disappoint. After a month of using them, I’ve noticed less bloating, especially right after my meals. However, as someone with IBS issues, I’d say that they definitely need to get used to them. That said, it only took a week for my stomach to settle, and once it did, I haven’t looked back," Denise says.
Save when you shop for the best probiotics for women with these JSHealth discount codes.
Pros & ConsPros- Great for use while travelling.
- Vegan-friendly.
Cons- Lower CFU count than others on the market, which are only a fraction more expensive. Or in some cases, not at all.
- Type: Capsule.
- Number of days' supply: 30.
- Vegan: Yes.
- CFU count: 21 billion.
- Number of bacterial strains: 11.
- Dosage: 2 capsules a day.
Why we love it: If you're after a probiotic that will not only support your digestive system but also boost your mood and metabolism, the ARTAH Enhanced Synbiotic is truly one of the best options to consider. What makes it unique is its blend of polyphenolic prebiotics, derived from sustainably sourced cranberries and pomegranates, which contain potent antioxidants and anti-inflammatory and antimicrobial properties.
Designed to provide comprehensive daily support for the microbiome, this product is formulated with scientifically studied probiotic strains that address everything from digestion, absorption of nutrients and bowel function to immune health. If that wasn't enough, it also benefits your mood, supporting your blood sugar, serotonin production, and B-vitamin synthesis (B vitamins help with your brain and nervous system health). Your vaginal health is very much included too, with targeted strains assisting the vaginal microbiome, fertility and sexual health.
Pros & ConsPros- Vegan and gluten free.
- Features high-quality ingredients.
- Contains polyphenol prebiotics, gluten free.
Cons- You have to take two capsules daily, rather than one. And you also need to make sure you're hot on taking it either 20 minutes before food or two hours after.
Symprove Gut Solution Original
- Tested by: Emma Hobday.
- Type: Liquid.
- Number of days' supply: 7.
- Vegan: Yes.
- CFU count: 10 billion.
- Number of bacterial strains: 4.
- Dosage: 70ml in the morning on an empty stomach.
Why we love it: Widely considered as the gold-standard in the world of liquid probiotics, Symprove might be one of the priciest items on this list, but it's also hugely popular for good reason. You can choose this 500ml bottle for a 7 day supply, or you can get 4 week or 12 week packs. A great option for those who aren't a fan of taking pills or capsules, and it delivers four unique strains of bacteria that reach the gut alive (within 15 minutes).
“As someone with endometriosis, I frequently suffer from bloating, cramping and stomach pain, and it's hard to cut through the noise with so many probiotics on the market. But Symprove has been a product that I turn to time and time again to help reduce those symptoms, as well as maintain my digestive health in my busy lifestyle. I also like that it contains vitamin C to help support your immune system and that it's made from 100% natural ingredients (the key components are water, barley extract, and bacteria). The taste can take a little getting used to, so if you're not a fan, choose the Symprove Gut Solution Strawberry and Raspberry or the Symprove Gut Solution Mango and Passionfruit – the flavourings and colourings are also naturally-derived, too.” Emma Hobday, Freelance Commerce Writer.
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Pros & ConsPros- Easy to consume.
- Gluten-free and dairy-free.
Cons- Expensive. Needs to be refrigerated after opening.
- Tested by: Sophie Cockett.
- Type: Capsule.
- Number of days' supply: 30.
- Vegan: Yes.
- CFU count: 50 billion.
- Number of bacterial strains: 6.
- Dosage: 1 capsule a day.
Why we love it: This award-winning probiotic features an advanced formula to look after your gut health and immunity by relieving IBS symptoms, as well as supporting healthy digestion. Featuring six strains of live cultures such as acidophilus, bifidobacterium and streptococcus, it comes in a delayed-release capsule to ensure the probiotics get to where they need to.
The inclusion of inulin, a gut-friendly fibre, helps improve bowel function by positively influencing intestinal bacteria, while psyllium husk contributes to intestinal tract function, helping maintain regularity in bowel movements and facilitating intestinal transit.
Not only that, but lactobacillus acidophilus and bifidobacterium lactis help to reduce both the onset of a common cold and its all-too-familiar side effects (hello, coughing and a streaming nose). Plus, streptococcus thermophilus reduces the risk of recurrent upper respiratory tract infections, and it can even assist with supporting the health of your ears, minimising any potential infections. And if you struggle with low mood, lactobacillus rhamnosus signals the release of GABA in the brain (gamma-aminobutyric acid) with is associated with improved mood.
Save when you shop for the best probiotics for women with these Amazon discount codes.
Pros & ConsPros- Doesn't need to be stored in a refrigerator.
- Non-GMO, high-quality ingredients.
- Suitable during pregnancy.
Cons- You have to take it at least 20 minutes before or after any hot drinks. Some experts argue that if you have gut symptoms like bloating or gas, it’s a good idea to take a probiotic without a prebiotic added. This one does have an added prebiotic.
- Type: Capsule.
- Number of days’ supply: 60.
- Vegan: Yes.
- CFU count: 10 billion.
- Number of bacterial strains: 1.
- Dosage: 1 capsule per day.
Why we love it: Just a single capsule of this product delivers 10 billion CFU of slow-release lactobacillus rhamnosus, which is said to be the number one most clinically studied probiotic strain in the world, with over 1,000 scientific studies and 30 years of research to its name. Providing gut, digestive and immune support, the sustained release allows it to improve survivability of good bacteria, which then helps regulate normal gut microbiota.
It's ideal for both daily use and travelling as it stays stable at room temperature, and it's different to other formulas in that it uses glutamine instead of prebiotic fibres, making it suitable for those following a low-FODMAP or SCD diet. Plus, reviews mention that it helps with a range of concerns, from sleep quality to acid reflux, low mood and anxiety.
Pros & ConsPros- Slow-release formula increases chances of effectiveness.
Cons- CFU count one of the lower on the market.
- Type: Capsule.
- Number of days' supply: 30.
- Vegan: Yes.
- CFU count: 50 billion.
- Number of bacterial strains: 11.
- Dosage: 1 capsule, once a day.
Why we love it: Developed by nutritionist Emily English, one capsule contains 11 clinically trialled bacterial strains, in addition to vitamin D, zinc and biotin. It features ‘duo cap’ technology, which means that it's developed with an outer shell and inner core, to ensure targeted delivery of ingredients to the gut, making it 30x more effective than a standard capsule.
The outer shell breaks down first in the stomach, which is when the 50 billion live cultures travel to the intestines, where the inner core dissolves to release the bacteria. The brand used SHIME (Simulator of Human Intestinal Microbial Ecosystem) testing, which showed the formula maintaining the viability of the 11 carefully selected bacterial strains. Impressive, seeing as most bacteria dies before it reaches the gut.
Pros & ConsPros- Duo cap technology makes it 30x more effective than a standard supplement.
Cons- This is a pricey option and may not be in everyone's budget.
Holland & Barrett Live Friendly Bacteria with Acidophilus
- Tested by: Sophie Cockett.
- Type: Capsule.
- Number of days' supply: 60 or 120.
- Vegan: Yes.
- CFU count: 3 billion.
- Number of bacterial strains: 4.
- Dosage: 1 capsule a day.
Why we love it: A four-month supply of probiotics for less than £10 sounds like an amazing deal – and it is, if you're not too fussed about a high CFU count, it is. These acidophilus pills contain three billion bacterial cultures – significantly lower than Heights and Dr. Vegan, but inclusive of lactobacillus acidophilus, bifidobacterium animalis subsp. lactis, lactobacillus bulgaricus and lactobacillus salivarius. Phew, what a mouthful. Thankfully, these live bacteria come in an easy-to-swallow capsule.
“At the back-end of last year, I suffered from a urinary tract infection which was pretty persistent. My friend told me that she started taking probiotics after suffering from a similar bout of chronic UTIs, and hasn't experienced one since. I thought that review was pretty glowing, so I decided to hop down to my local H&B to invest.
“In conjunction with antibiotics, my UTI quickly cleared up. Then, I went away on holiday and forgot my probiotics – and lo and behold, my UTI returned. Upon clearing up for a second time, I've been taking a probiotic every day and never forget them, no matter where in the world I am. While I've enjoyed taking other probiotics which boast a higher CFU count, I like these for their affordability – and think they're a great option for those on a budget,” says Sophie.
Advanced Nutrition Programme Skin Clear Biome
- Type: Capsule.
- Number of days' supply: 30 or 60.
- Vegan: No, it may contain traces of dairy.
- CFU count: N/A.
- Number of bacterial strains: 4.
- Dosage: 1 capsule a day.
Why we love it: Formulated specifically for stressed and problem skin, (although it's suitable for all skin types), Skin Clear Biome works from the inside out to clarify the complexion. Featuring four strains of bacteria selected by the brand's nutrition and scientific experts to balance, brighten and clear the skin, this is your ultimate supplement to support your skin health, as well as your gut health.
It uses a protective matrix to ensure active bacteria reach the gut, and is also packaged in aluminium pods to further preserve the product's quality and efficiency. Infused with skin-loving zinc to regulate oil production, reduce inflammation and lessen the look of redness, your complexion will appear calm and clear.
Probiotics FAQs, answered:
Which probiotic is most recommended by doctors?
While there isn't one single probiotic definitively most recommended by doctors, Lactobacillus and Bifidobacterium species, including strains like Lactobacillus acidophilus, Lactobacillus rhamnosus, and Bifidobacterium longum, are frequently studied and recommended for various gut health concerns.
The Heights Biotic⁺, Epetōme Synbiotic Duo Cap and The Nue Co. Prebiotic + Probiotic all came up in our research as the best probiotics for women in the UK. They are all high-quality products, backed by scientific research and technology, brimming with CFU and bacteria strains, and help digestion, strengthen immunity, and nurture gut health.
What are prebiotics and probiotics?
“Probiotics are beneficial bacteria that live in the body and are found in very large numbers in the gut,” explains Shona Wilkinson, lead nutritionist at DR.VEGAN. “Our bodies are teeming with organisms ranging from bacteria to fungi and parasites, which are kept in check by probiotics.”
Many of our body systems rely on probiotics to function properly. “Probiotics help with the digestion of food by producing digestive enzymes, support the function of the immune system, promote effective detoxification, create neurotransmitters when they travel to the brain, and they also help to maintain healthy skin," adds Wilkinson.
Sandrine Olmi, a Registered Nutritional Therapist says that probiotics have specific benefits for women too. “Probiotics show potential in preventing and managing bacterial vaginosis, vulvovaginal candidiasis, and sexually transmitted infections,” says Olmi. “Lactobacillus species normally reside in the vaginal microbiome. They are known to produce lactic acid whose role is to balance the pH in this area of the body. It is this slightly acid pH (between 3.6 and 4.5) that protects the body against pathogens”.
She goes on to explain that probiotic supplementation has also been associated with improvements in metabolic parameters and menstrual irregularities in polycystic ovary syndrome patients. “What's more, during pregnancy, probiotics may be helpful in reducing the risk of gestational diabetes, maternal group B streptococcal colonization, obstetric anemia, and postpartum mastitis,” Olmi explains. “There is also research linked to skin health, and research also shows that the administration of probiotic improved domains related to depressed mood, anxiety, and sleep problems”. Finally, recent studies indicate that probiotics may assist in the regulation of weight and blood glucose levels and influence metabolism and insulin sensitivity.
How about prebiotics? “Prebiotics are ‘food’ for good bacteria, and these can come from most of the plants we eat, including fruits, vegetables, nuts, seeds and whole-grains, like oats. But the prebiotics that are in some probiotic supplements often aggravate gut symptoms for people with conditions like irritable bowel syndrome," says Sophie Medlin, consultant dietitian and head of nutritional research at Heights. “This is because the supplemental kinds are rapidly fermenting, so if you have gut symptoms like bloating or gas, it’s a good idea to take a probiotic without a prebiotic added.”
Are there specific benefits of probiotics for women?
Absolutely. There are dedicated probiotics to assist with vaginal and urinary tract health, skin health, gut health, and immunity support. Probiotics can also potentially help conditions like bacterial vaginosis, as they maintain a balanced vaginal microbiome, which in turn reduces the risk of infections and common gynecological conditions. Probiotics may help stabilise hormone levels, which can be beneficial for women experiencing hormonal fluctuations, and can act as an aid for fertility.
“Probiotic supplements are designed to boost the numbers of beneficial bacteria and support our overall health. Just a few benefits are that they reduce inflammation, support our brain health and manage our immune system,” says Medlin.
Do I need a probiotic supplement?
Generally, many turn to probiotics when their gut health or immune system has been negatively impacted by illness, food quality, stress and medications such as antibiotics. “Some people like to take them as a part of their recovery regime, whereas others prefer daily use,” shares Rhian Stephenson, founder of ARTAH. “It's really about how you want to feel and what your lifestyle looks like as a whole."
But what if you don't feel as though you suffer from an unbalanced gut microbiome in any obvious way? Do you still need a probiotic then?
“When we look at the microbiomes in populations of people who live in tribal communities and aren’t exposed to processed food, pollution, antibacterial hygiene products and other normalities of daily life in the UK, we see they have many strains of bacteria that we no longer have in our microbiomes," Medlin explains. "This helps us to understand that some of the factors contributing to us struggling so much with diseases of inflammatory origin like diabetes and heart disease as well as autoimmune conditions and mental health disorders may be linked to the loss of some essential strains of gut bacteria that could be supporting our short and long term health better.
"When we know that our microbiome plays a crucial role in our overall health, not just our gut function, we can see that a good quality probiotic is a good insurance policy for good health.” No matter who you are.
Olmi does warn, however, that if the gut microbiome is already out of balance, taking a probiotic may not solve the problem. “In fact, it’s quite common for digestive symptoms to feel worse when starting a probiotic,” she says. “This is why it’s important to speak with your GP or a qualified nutrition professional to understand what’s really going on and decide on the most appropriate next steps.”
Are there any risks or side effects to taking probiotics?
You may experience temporary digestive issues like gas, bloating, or diarrhoea as your body adjusts to the probiotics, so it's best to start taking them when you don't have a full social calendar. But these side effects subside within a few days or weeks, depending on how sensitive your gut is. Introduce probiotics gradually, and if you have any current intestinal problems, talk to your doctor before starting probiotics.
Olmi adds that you should also follow NHS guidance. "The NHS recommendation is that if you have an existing health condition or a weakened immune system, you should talk to a doctor before taking any probiotic supplements."
What should I look for when choosing a probiotic for women's health?
“Good quality probiotics for women will include well-researched strains that are genetically identical to those used in the research – and will be in the same quantities as is used in the research supporting them," Medlin advises. "They will be in a delayed-release capsule and will have a blend of probiotics designed to work synergistically to support one another. They will also have research to demonstrate they reach the gut alive and have beneficial effects in the colon when they get there.”
Specific strains you could look for vaginal health include Lactobacillus acidophilus, Lactobacillus rhamnosus and Lactobacillus reuteri. Also, aim for a product with a high number of CFUs, as this indicates the number of live bacteria in the supplement. A general recommendation is to choose products with at least 1 billion CFUs.
What does CFU mean – and what's the difference between CFU and CFU ATM?
CFU stands for ‘colony-forming unit’, which refers to the number of live, active microorganisms present in one dose or capsule. When you see a CFU number advertised on a bottle of probiotics, you can take that as the minimum number of CFU present at the end of its shelf life. For example, our favourite probiotic overall, the Heights Biotic⁺, is guaranteed to still have 20bn CFU after 18 months.
On the contrary, CFU ATM stands for colony-forming unit at the time of manufacture. So, when it's fresh, not at the end of the shelf-life, when you'll likely still be taking it, and the number of CFUs has dropped.
How often should I take probiotics?
While some probiotic products recommend that you take them with a meal, Ara notes that it may be more beneficial to do so on an empty stomach, ideally 15 to 45 minutes before a meal, or two to three hours after eating.
“Stomach acid is potentially harmful to [live microorganisms], and as you might expect, having food in your stomach means more stomach acid and bile are released, making it a more challenging environment to pass through,” Medlin says. “However, we also acknowledge that each person is unique, and what’s ideal for probiotic survival may not be ideal for your needs.”
You should also bear in mind that depending on your body, it may take some time to adjust to probiotics. It's not uncommon to experience side effects such as feeling bloated, a mildly upset stomach or passing gas. However, if side effects persist, please make sure to speak to a healthcare professional before continuing to take your probiotic supplements.
Meet the experts:
| Sophie Medlin | Consultant dietitian and head of nutritional research at Heights. |
| Dr Claire Shortt | Lead scientist and vice president of clinical at FoodMarble. |
| Shona Wilkinson | Lead nutritionist at DR.VEGAN. |
| Sandrine Olmi | Registered nutritional therapist. |
| Rhian Stephenson | Founder of ARTAH. |
| Ara Katz | Co-founder and co-CEO of Seed. |
