Probiotics refer to the "good" bacteria that live in our digestive tracts and help keep us healthy. There is emerging research showing that probiotics may help ease some of the symptoms associated with menopause, specifically hot flashes and mood changes.
During menopause, declining estrogen levels disrupt the balance of bacteria in the vagina and digestive tract. This can lead to issues like vaginal atrophy, urinary tract infections, and digestive problems. Probiotics may help by:
- Boosting vaginal and gut health by promoting the growth of healthy bacteria
- Improving estrogen metabolism and modulating inflammation
- Positively impacting mood by interacting with the gut-brain axis
Some small studies have found promising results regarding probiotics and menopause, including:
- A 2019 study gave postmenopausal women either a placebo or a probiotic capsule daily for 8 weeks. The women taking probiotics had significant reductions in the frequency and intensity of hot flashes.
- A 2015 study had menopausal women take probiotic tablets for 12 weeks. The probiotic group reported better physical and psychological health versus the placebo group.
- A 2022 literature review concluded that certain strains of probiotics show potential for managing menopause symptoms. The beneficial strains included Lactobacillus acidophilus, Lactobacillus reuteri, and Bifidobacterium.
Potential mechanisms behind these benefits include:
- Improving estrogen metabolism - Probiotics may increase circulating estrogen by aiding the conversion of inactive estrogens into active forms
- Decreasing inflammation - Probiotics reduce inflammatory cytokines that drive issues like hot flashes, joint pain, and mood swings
- Supporting gut-brain communication - Around 90% of serotonin (a key mood hormone) is made in the gut, so probiotics likely impact mood via the gut-brain axis
So in summary, preliminary research indicates probiotics may mitigate some bothersome symptoms of menopause. Benefits may include fewer hot flashes, less joint discomfort, better mood, and healthier estrogen levels.
However, larger and longer-term studies are still needed. The ideal strains, dosages, and duration of treatment remain unclear. Most studies used multispecies probiotics given for 8-12 weeks.
If you're going through menopause, adding more probiotic-rich foods into your diet certainly won't hurt! Good sources include yogurt, kefir, sauerkraut, kimchi, pickles, aged cheeses, miso, and fermented veggies. You can also try a daily probiotic supplement, aiming for one with multiple Bifidobacterium and Lactobacillus strains.
When combined with lifestyle approaches like staying active, limiting alcohol/caffeine, reducing stress, and eating a nutrient-dense diet —
probiotics may provide added support for navigating menopause smoothly. Be patient, as it may take a few months to feel the benefits.
At
Revive Hormone Clinic, we specialize in helping women balance their hormones for a healthier, happier menopause transition. Our practitioners expertly prescribe
bioidentical hormone therapy when appropriate to relieve symptoms. We also provide customized nutrition and lifestyle plans to optimize energy, sleep, mood, and vitality.
Contact us today to take control of your menopause!
