Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
Do We Really Need a Probiotic Supplement – and Why?
Gut health has become one of the hottest wellness topics in recent years. From supermarket shelves to social feeds, probiotics are everywhere. But do we really need a probiotic supplement, and why might it be important — especially for women in midlife and beyond?
What Are Probiotics?
Probiotics are live microorganisms — mostly bacteria and yeasts — that provide health benefits when consumed in adequate amounts. Think of them as the “friendly bacteria” that help keep your gut balanced. They’re naturally present in fermented foods such as yoghurt, kefir, sauerkraut, kimchi, miso, and kombucha. Probiotic supplements are a concentrated way of adding these beneficial bacteria into your system.
Why Gut Health Matters
Your gut is more than just a digestive system — it’s often called the “second brain” because of its close connection to your nervous system. A healthy gut microbiome is linked to:
- Better digestion and nutrient absorption
- Stronger immune function (around 70% of the immune system lives in the gut)
- Reduced bloating, constipation, or diarrhoea
- Improved skin health
- More balanced mood, reduced anxiety and depression risk (through the gut–brain axis)
- Hormonal regulation, which becomes especially important during peri- and post-menopause
Do You Need a Probiotic Supplement?
Not everyone needs to take a probiotic — if your diet is rich in fibre and fermented foods, your gut may already be thriving. However, there are times when supplementation can be particularly useful:
- After antibiotics : Antibiotics wipe out harmful bacteria but also reduce good bacteria. A probiotic can help restore balance.
- Digestive issues : If you regularly struggle with bloating, IBS symptoms, or irregularity, a targeted probiotic may help.
- Weakened immunity : A healthier gut microbiome supports immune resilience.
- During menopause : Hormonal shifts can alter gut function. A probiotic may help support digestion, immunity, and even weight management.
- High stress lifestyle : Stress impacts gut health, so additional support can be beneficial.
Food vs. Supplement
While supplements are convenient, don’t forget the foundation: your diet. A gut-friendly lifestyle includes:
- Fibre (fruit, veg, wholegrains, beans, pulses) — prebiotics that feed probiotics
- Fermented foods (kefir, sauerkraut, yoghurt, miso) — natural probiotics
- Hydration — water supports digestion and gut motility
- Diversity — eating a wide variety of plant foods improves microbiome diversity
Choosing a Probiotic
If you do decide to try one, look for:
- Strain-specific evidence – different strains do different jobs (e.g. Lactobacillus rhamnosus for immunity, Bifidobacterium lactis for digestion).
- CFU count – aim for at least 1–10 billion CFU per dose.
- Quality – choose a reputable brand with research behind it.
Bottom Line
You may not need a probiotic supplement if you’re eating well and your digestion is smooth. But for many people — particularly during stressful times, after antibiotics, or through hormonal transitions like menopause — a high-quality probiotic can be a helpful tool.
Think of it less as a “quick fix” and more as part of an overall gut-friendly lifestyle that includes a diverse diet, plenty of fibre, hydration, stress management, and sleep.
It’s an interesting topic and I welcome your thoughts hit reply and let me know or join me in my women’s wellness facebook group.https://www.facebook.com/groups/845793672151353
Would you like to come to a LIVE class with me? I run a monthly series of masterclasses in Nottingham and I teach online every day.
Have a lovely weekend.
Lots of love,
Rachel x
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