11 Top Foods, Supplements, Drinks

The foods you eat can affect your vaginal health. Cranberry juice may reduce the risk of urinary tract infections (UTIs), but more research is needed. Other foods and vitamins for vaginal health include those rich in fiber, probiotics and vitamin D.

A balanced diet rich in whole foods is often the best overall approach to nutrition. Certain foods rich in fiber, probiotics and vitamin D, for example, may reduce the risk of vaginal infections.

Foods rich in probiotics

Probiotics are live microbes (e.g. bacteria and fungi) that can provide a range of health benefits, from aiding digestion to supporting the immune response. Research has shown that probiotics can also improve vaginal health.

A healthy vagina contains bacteria, including helpful probiotics like Lactobacilli. This bacteria protects against other bacteria that can lead to bacterial vaginosis (BV) and yeast infections. These vaginal infections can occur when there is an imbalance of harmful bacteria or fungi in the vagina.

You can find Lactobacilli in fermented foods like:

• Kimchi
• Pickles
• Sauerkraut
• Soy products (e.g. miso and tempeh)
• Live Culture Yogurt

Fruits

Antioxidant-rich fruits, such as blueberries, pomegranates, and strawberries, may support vaginal health. Research has shown that antioxidants protect against cell damage that can affect fertility.

Foods rich in fiber

Foods rich in fiber can support the growth of Lactobacilli in the vagina, which may protect against BV and yeast infections. Sources of fiber include:

• Vegetables (e.g. potatoes, artichokes, broccoli and leafy greens)
• Beans, legumes, nuts and seeds
• Whole grains (for example, brown rice, oatmeal, popcorn, and quinoa)

Increase your intake of whole grains to get more fiber in your diet. Try replacing regular pasta and white bread with whole grain options. Opt for brown rice or quinoa instead of white rice.

Foods with a low glycemic index (GI)

Some evidence suggests that foods with a low glycemic index (GI) help prevent BV. GI is a scale that measures how quickly carbohydrates raise blood sugar (sugar) levels. Low GI foods slowly raise your blood sugar, which helps maintain stable levels.

Low GI foods include:

• Apples, oranges, grapefruits and other fruits
• Carrots and other non-starchy vegetables
• Milk
• Most nuts, legumes and beans
• Whole grains
• Yogurt

High GI foods raise your blood sugar quickly. This spike effect can increase your risk of BV. The relationship between BV and blood glucose is unclear. One theory is that glucose affects vaginal secretions. High glucose levels can increase inflammation, weaken immune function and allow bacteria to grow.

Foods rich in vitamin D

Vitamin D is another key nutrient that can support vaginal health. Some evidence suggests that vitamin D may decrease vaginal dryness and balance pH levels. Vitamin D may also improve the growth and diversity of vaginal cells in postmenopausal people.

Sources of vitamin D include:

• Cheddar cheese
• Cooked salmon
• Eggs
• Milk enriched with vitamin D
• Sardines
• Trout

Foods That May Affect Vaginal Odor

Vaginal odor depends on several factors and varies from person to person. Processed foods and those high in added sugars can increase the risk of BV, which affects vaginal odor.

Other foods and drinks that can change the smell of your vagina include:

• Alcohol
• Coffee
• Fish
• Garlic
• Meat
• Spicy foods

Some evidence suggests that cranberry juice may prevent UTIs, but more research is needed. Cranberries may prevent bacteria that causes UTIs from colonizing the urinary tract.

It’s also important to stay hydrated to prevent UTIs. Try to drink two to four liters (L) of water per day. Beverages rich in probiotics, like kefir and kombucha, may promote a balance between healthy and harmful vaginal bacteria.

It can be difficult to get enough nutrients from your diet alone. You might consider a supplement to help you reach your goal. A healthcare professional can administer a blood test to determine which nutrients you may need to supplement.

The Food and Drug Administration (FDA) minimally regulates supplements. Some supplements may or may not work for you.

Side effects can vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Talk to a healthcare professional before starting supplements.

Fish oil

Fish oil is a source of omega-3 fatty acids, which may support vaginal health. Some evidence suggests that omega-3 supplements may help lubricate the vagina, but more research is needed.

A study published in 2022 examined the effects of fish oil supplements on pregnant women. Researchers found that the supplements, combined with a probiotic, helped improve the balance of vaginal bacteria.

Probiotics

Research has shown that taking probiotic supplements containing Lactobacilli can increase healthy vaginal bacteria. The effects have been shown to begin one week after starting the supplement. Taking a probiotic supplement can also reduce the level of harmful vaginal bacteria.

Probiotics can produce antimicrobials or agents that kill or stop the growth of harmful bacteria. Antimicrobials can help the immune system maintain a balance between “good” and “bad” vaginal bacteria.

There is little mixed research on the impact of probiotic supplements on vaginal health. Some evidence suggests that these supplements have little or no additional benefits.

Vitamin C

Vitamin C is acidic on the pH scale, which could prevent the growth of harmful vaginal bacteria. Some data suggests that vitamin C supplements may prevent and treat BV, but more research is needed.

Vitamin D

Vitamin D supplements may support BV treatment in people deficient in vitamin D. The vitamin supports the immune system, which may promote vaginal health.

A healthcare professional can give you a blood test to find out if you need a vitamin D supplement and, if so, what the appropriate dose is. Too much vitamin D can increase calcium absorption and lead to hypercalcemia (high blood calcium). Side effects include kidney stones, nausea, and muscle weakness.

Vitamin E

Vitamin E supplements may support vaginal health in postmenopausal people. A study published in 2020 found that vitamin E supplements helped treat vaginal atrophy when combined with hormone replacement therapy (HRT). Vaginal atrophy, or drying and thinning of the vaginal walls, is a common symptom of menopause.

The vagina is slightly acidic. A normal vaginal pH ranges from 3.8 to 5.0. Highly processed foods can disrupt vaginal pH, which can affect your risk of infections. Research has shown that regular consumption of foods high in sugar, fried potatoes, red meat and refined grains can increase the risk of BV.

High GI foods can affect vaginal pH levels. These include:

• Dear
• Processed grains (for example, instant oatmeal and sugary cereals)
• Sugar
• White bread and bagels
• White rice

It is essential to practice good hygiene to maintain vaginal health. Here are some ways to take care of your vagina:

• Do not use soaps or scented products on the vaginal area: The vagina cleans itself naturally, so you don’t need to use soap in your vagina. Rinse the external vaginal area with water, then pat it dry.
• Don’t shower: Douching can wash away healthy vaginal bacteria, increasing the risk of infections or making them worse.
• Practice safe sex: Use condoms to protect yourself and your partners from the transmission and spread of sexually transmitted infections (STIs).
• Wear breathable clothing: Opt for loose clothing and cotton underwear. Cotton helps improve air circulation to the vagina and prevents moisture from building up.
• Wipe back and forth: It is important to dry yourself thoroughly after using the toilet. Wiping from back to front can bring fecal bacteria into the vaginal opening.

Contact a healthcare professional if you develop symptoms such as:

• Abnormal bleeding
• Burning
• Fever
• Foul-smelling urine that appears bloody or cloudy
• Frequent or painful urination
• Itch
• Pain or pressure in the lower abdomen
• Vaginal discharge

These symptoms can be a sign of vaginal problems, such as an infection, STI, urinary tract infection, or, although rare, cancer. Tell a healthcare professional immediately if you may have been exposed to an STI. They can recommend tests, diagnose an infection, and offer treatment options.