Probiotics may help manage some symptoms of menopause, as part of a wider treatment and lifestyle plan. They may support gut health, hormone regulation, and inflammation.

During menopause, many people experience hot flashes, night sweats, and changes to menstruation, among other symptoms. These symptoms are a natural response to changing hormone levels and vary from person to person.

While supplements cannot replace medical therapies, some people may find that they alleviate certain symptoms. Research suggests that probiotics are one such supplement, and may help reduce hot flushes, fatigue, and other symptoms.

This article details the science behind probiotics for managing menopause symptoms.

The hypothalamus in your brain regulates your hormonal system and body temperature. The reduction in estrogen production during menopause may influence your hypothalamus to work differently, leading to vasomotor symptoms.

Vasomotor symptoms occur when your blood vessels suddenly dilate or constrict, causing a rise in body temperature. The effects of this are commonly known as hot flashes and night sweats.

A small 2017 study involving 62 participants suggests that consuming probiotics alongside supplements such as red clover may help reduce vasomotor symptoms. A 2022 study found that using menstrual hygiene products containing the Lactobacillus bacteria also had a positive effect on hot flash symptoms.

The gut and your brain communicate with each other through your nervous, immune, and endocrine systems. The types of beneficial bacteria present in your gut may even affect your mood.

Mood changes, hot flashes, and night sweats are all symptoms of menopause that can interfere with your sleep.

A 2020 review of studies found a correlation between probiotic bacteria and sleep quality and mood improvement in people who experienced anxiety and depression.

The vagina acts as a barrier to prevent harmful bacteria from causing infection.

Before menopause, estrogen promotes the colonization of Lactobacilli, a type of beneficial bacteria in the vagina. Lactobacilli help maintain a lower vaginal pH level to reduce the risk of vaginal infections.

The lack of estrogen production during the menopausal and postmenopausal periods can increase your vaginal pH level, allowing the growth of harmful bacteria such as Enterobacter, Escherichia coli, Candida, and Gardnerella.

These bacteria may increase your risk for vaginal infections.

It’s thought that using probiotics alone or in combination with antimicrobial medications may help prevent vaginal infections and symptoms related to them, such as vaginal discharge changes and unusual odor.

Estrogen plays a vital role in maintaining bone strength, and a decline in estrogen production can increase your risk of developing osteoporosis.

Your age, sex assigned at birth, race, ethnicity, and overall health also play a role. Limiting or stopping the use of tobacco products and taking calcium and vitamin D supplements may help slow down bone loss.

A 2021 review of studies found that incorporating probiotics may help increase bone mineral density at the lumbar spine in postmenopausal people.

Weight gain is common among those who experience perimenopause and menopause because of the progressive decline in estrogen production and ovarian function.

During this time, it’s typical to experience a loss of lean body mass and a redistribution of body fat, with more fat accumulating in your abdomen. Having excess fat around your waist can increase your risk of insulin resistance and dyslipidemia.

Certain strains of probiotics are thought to improve the health of the gut lining by reducing inflammation and reducing the risk of obesity and other chronic conditions.

Specifically, probiotics may promote weight loss by increasing short-chain fatty acids, increasing the number of beneficial bacteria, reducing inflammation and fat deposition, and improving insulin sensitivity.

A 2017 review of studies suggests that short-term probiotic supplementation — lasting less than 12 weeks — may contribute to slight reductions in body weight, body mass index, and body fat percentage.

However, much of the research on probiotics and weight loss has involved small groups of participants and looked only at participants who were overweight or obese. As a result, further investigation is necessary to fully assess the relationship.

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You can consume probiotics by eating fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha, or you can take probiotic supplements.

Foods with naturally occurring probiotics are generally well-tolerated when consumed in moderation.

Although probiotic supplements may be somewhat more likely to cause side effects, the effects are usually mild and tend to resolve within a few days to weeks.

Starting slowly with a low dose and gradually increasing your dose over time may help reduce your risk of side effects.

Temporary side effects may include:

If your symptoms persist or worsen over time, stop using probiotics and consult a healthcare professional.

Which probiotic supplement to try?

Consuming probiotics may help reduce menopause symptoms by balancing your body’s unique microbiome of harmful and healthful bacteria. However, there are a great many supplements on the market.

Healthline editors have tested 5 of the best dietitian-selected probiotic supplements available now.

Probiotics may help ease menopause symptoms and regulate body weight, but their effectiveness remains controversial.

More research is needed to explore and support the health benefits associated with probiotic use during the various stages of menopause.

For example, consuming probiotics alone will not lead to weight loss during perimenopause, menopause, or postmenopause.