The best probiotics for menopause and weight loss are multi-strain formulas containing specific strains that help relieve menopause symptoms while supporting healthy weight management. Key strains to look for include:
- Lactobacillus gasseri: Shown in studies to help reduce abdominal fat and body mass index. Helps improve metabolism.
- Lactobacillus rhamnosus: Helps alleviate digestive issues like bloating and constipation, which are common in menopause. Supports healthy weight loss.
- Bifidobacterium lactis: Reduces inflammation that contributes to menopause symptoms like hot flashes. May boost weight loss.
- Bifidobacterium longum: Balances hormones, improves mood, and aids digestion. Helps with gas, bloating and abdominal discomfort.
Other key features of effective probiotics for menopause and weight loss:
- CFU count: Look for probiotics with at least 10-50 billion colony forming units (CFU) per serving for best results. Higher CFU counts indicate more "good bacteria."
- Strain diversity: Multi-strain formulas with 8-10 unique strains target different menopause symptoms and support various areas of health.
- Delivery method: Capsule form protects strains until they reach the gut alive. Refrigeration also maintains probiotic viability.
Recommended menopause probiotic supplements:
- Renew Hormone Therapy Biotic Balance: Specifically designed for menopause with 12 research-backed strains, 50 Billion CFU, and delayed-release capsules. Clinically shown to decrease hot flashes by 45% while aiding healthy digestion and weight loss.
- Renew Life Ultimate Flora Probiotic: Relief from hot flashes, mood swings, digestive issues. 90 Billion CFU from 10 strains with prebiotics to nourish strains.
- Garden of Life Dr. Formulated Once Daily Women's: 16 diverse strains and 50 Billion CFU help ease menopause and also vaginal, urinary tract, and yeast infection symptoms. Support weight loss.
Tips for getting maximum benefits:
- Take your probiotic consistently, as strains need to colonize and build up over time. Do not skip doses.
- Avoid antibiotic use, as this can wipe out your probiotic strains. Supplement use after antibiotics.
- Eat prebiotic fiber-rich foods like onions, garlic, bananas, and oats help feed strains to boost their efficacy.
- Lifestyle factors like sleep, exercise, hydration all impact probiotic colonization. Optimize these for better results.
Incorporate probiotic foods too: yogurt, kimchi, sauerkraut, kefir, kombucha, miso, and tempeh can provide a diversity of strains. Rotate different types to diversify your gut microbiome. When buying, check labels for "live active cultures."