Probiotics are live bacteria and yeasts that are good for you and your digestive system. While a healthy, diverse diet full of fresh and whole foods should take centre stage, probiotic supplements can help to further restore balance in your gut. Raw Probiotics is an innovative line of raw, whole-food probiotic formulas that emulates eating fermented food. Inspired by the research of Dr. Eli Metchnikoff, the “Father of Probiotics,” these daily and targeted formulas are made with Bulgarian yogurt, Eastern European wild kefir, clinically studied probiotic strains, fruits, and vegetables—plus protein-digesting enzymes. For the impressive ingredients list and proven claims, Bio-Kult is perfect for anyone starting their journey into gut health. Lactobacillus rhamnosus.This strain is typically found in your intestines and produces lactase, an enzyme. Lactase can break down sugar lactose into lactic acid. Lactobacillus rhamnosus is available as a supplement, but is also added to foods like yogurt, cheese, milk and other dairy products.

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Lactobacillus crispatus.This strain is one of the predominant ones found in the vaginal microbiota and produces hydrogen peroxide. Lactobacillus crispatus is available as a supplement. Regular use is said to support vaginal health and help with general discomfort and dryness. The supplement has been rated five stars online from many relieved women, with some stating that it was “the only remedy that worked” when suffering from recurrent thrush and/or UTIs. Key features – Active ingredients: Probiotic blend (Lactobacillus acidophilus and three strains of Bifido Bifidum); Type: Capsules; Size: 20 capsules, 2 when needed Key features – Active ingredients: Lactobacillus acidophilus and Bifidobacterium BB-12 , Type: Chewable tablets; Size: 60 capsules, 1 per day Many Lactobacillusstrains possess probiotic properties, and several studies demonstrate the ability of Lactobacillusto adhere to vaginal and cervical epithelial cells,” explains Dr. Goje. “Numerous Lactobacillusstrains have been shown to be active against the main pathogens responsible for bacterial infections of the vaginal and urinary tract.”Developed specifically for those suffering from irritable bowel syndrome (IBS), Crohn’s disease and ulcerative colitis (IBD), Inessa’s Advanced Biotic Complex is our favourite for soothing sore tummies.

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To boost both gut and vagina wellbeing, Garden of Life’s dedicated probiotic is created with Bulgarian yoghurt concentrate, wild European kefir grains, scobies and 38 clinically studied microbiome strains, including Bifidobacterium lactis and Lactobacillus acidophilus. This convenient one-a-day pill contains eight specific Microbiome strains and over 50 billion live bacteria cultures. Plus, it’s made below 4º C and 30% humidity for freshness. Dr. Goje explains the research around probiotics and vaginal health. Vaginal concerns related to microbiomes In some individuals, BV goes away without treatment. But in others, antibiotics may be needed to treat this infection.

Key features – Active ingredients: 38 strains of live bacteria, including Bifidobacterium lactis BL818, Lactobacillus acidophilus (SD-5212), Lactobacillus reuteri (SD-1357) and Lactobacillus rhamnosus (SD-5217); Type: Capsules; Size: 30 capsules, 1 per day Strength – There are many different live bacteria supplements on the market at a wide range of strengths or CFUs (colony forming units), from 100 million to 900 billion CFUs per day. “Currently, there’s limited evidence to confirm a ‘dose-response relationship’, therefore firm conclusions can’t yet be made as to which CFU is ideal,” says Burton. “High strength isn’t always better –a 2016 systematic review by the British Dietetic Association suggested that the majority of IBS trials demonstrating clinical efficacy use CFU counts below 10 billion a day. So look for high-quality live bacteria supplements and the product as a whole, with evidence of viability [and] clinical efficacy, choosing strength and strain according to your needs.” In addition to aiding digestion, balancing the gut and helping those serotonin levels, Burton explains that a probiotic supplement is especially beneficial for women, especially as hormonal changes can disrupt our gut bacteria and cause gynaecological issues such as thrush and urinary tract infections. Clinical research – The gold standard of evidence for efficacy of a product is clinical trials conducted in humans, showing significant positive outcomes. “Following the evidence of clinical trials when choosing a product is one of the best ways to ensure that you’re obtaining effective ingredients,” says Burton. “This information isn’t always prominently displayed, however, and the reason for this originates from the regulatory restrictions in health claims. As such, get in touch with manufacturers or health practitioners if you’d like to know more about a particular product in relation to its scientific evidence.” Bacteria in supplements and fermented foods are generally transient in nature,” says Burton. “Some of the ingested bacteria may persist in the gut lining in the short term, but the majority exert a positive effect as they move through the gut, before being excreted via the stool.

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With so many products on the market, choosing live bacteria supplements can often be confusing. Looking at companies’ manufacturing practices and clinical evidence may be more important than choosing between capsules, powders, liquids, or strength and number of strains. Burton shares her top tips for choosing a probiotic supplement: READ NEXT: Best protein powder for women to boost your diet and achieve your fitness goals The best probiotics for women to buy in 2023 1. Bio-Kult Advanced Multi-Strain Formulation: Best probiotics overall But Lactobacillus rhamnosus can also be helpful when it comes to yeast infections. The probiotic can survive acidic conditions in the human body leading to long-term benefits. Prioritising gut health and ensuring our microbiome (the collection of good bacteria in your gut) is thriving is a concept that’s at the forefront of the health industry currently. And unlike the infamous fad diets of the past (lemonade diet, anyone?), eating with your gut health in mind has been proven to benefit overall health and wellbeing.The vaginal application of Lactobacillus crispatus after treatment of BV with a topical antibiotic decreased recurrence for three months after the last dose of the probiotic,” notes Dr. Goje. Yeast infections Different areas of the human body have their own pH balance, including your blood, skin and reproductive system. Health claims – “Currently, there are no authorised health claims relating to probiotics/live bacteria supplements,” says Burton. “This isn’t necessarily related to the efficacy of such supplements, but is more a reflection of the complexity of the field of microbiology, which does not easily fit into the current linear regulatory landscape. For example, probiotic effects are often strain-specific, and different species/strains may have different benefits in different conditions and/or patient populations.” Garden of Life Raw Microbiome Ultimate Care is a microbiome supplement designed to replenish and restore the good bacteria in your gut.

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CAUTION:As with any dietary supplement, consult your healthcare practitioner before using this product, especially if you are pregnant, nursing, anticipate surgery, take medication on a regular basis or are otherwise under medical supervision. This easily digested protein supplement with the addition of probiotics is a great option for anyone wanting to up their protein intake while also helping their digestive health. The formula is extra creamy, even when mixed with water, and tastes delicious. Lactoferrin, a protein and one of the major antimicrobial components of our immune system, has been found to kill bacteria in the vagina. A combination of oral lactoferrin with or without oral or vaginal Lactobacillus may restore balance in your vagina and prevent frequent infections. Do I need probiotics for pH balance? You may have seen products claiming to help balance the pH of your vagina. So, is vaginal pH balance something you need to be concerned about?Studies show that taking probiotics like Lactobacillus crispatus may treat and even help prevent BV. Research indicates that supplementing with live bacteria may improve bone health and density, improve stress resilience, help to regulate metabolism and weight, protect heart health and support immunity,” says Andrea Burton, technical advisor at Bio-Kult. It’s even thought that probiotics can help boost your mood; it’s estimated that 90% of serotonin, the so-called “happy hormone”, is made in your digestive tract.