Gynecologists Say These Are the Best Vitamins for Your Vaginal Health

Beyond that, the foods and nutrients you eat can have an effect on your hormones and immune function, which can impact your vagina, explains Jessica Shepherd, M.D., ob-gyn and founder of Sanctum Med + Wellness. Katherine Albarico, M.S., integrative and functional nutritionist, agrees. “A well-nourished body tends to maintain a healthier vaginal microenvironment,” she says. On the flip side, Albarico points out that having nutritional gaps or eating a highly processed diet tends to be linked with recurrent vaginal infections and discomfort.

The best vitamins for vaginal health

Overall, experts stress that eating a well-balanced diet is good for your vagina. But there are some foods and nutrients that may have a slight edge over others. Consider loading up on these.

Probiotic-rich foods

Think: Yogurt, sauerkraut, kimchi, pickles, kombucha, buttermilk, tempeh, miso, and kefir. “These are probiotic rich foods that help support and maintain a vaginal microbiome, minimizing the risk of infections,” Dr. Ross says. “Probiotic-rich foods have high levels of Lactobacillus strains that can protect the vagina from infections.”

Polyphenols

Foods rich in antioxidants like vitamin C reduce oxidative stress, which can damage your vagina’s epithelium, the thin tissue lining the vagina. Polyphenols, which are a group of antioxidants, that are found in berries, citrus fruits, green tea, and more have an antimicrobial effect against bacterial vaginosis and yeast, while also encouraging tissue repair and supporting the immune system, Dr. Shepherd says.

Fiber

Fiber plays an important role in overall health, along with vaginal health. “High fiber foods, including raspberries, apples, broccoli, sweet potatoes, artichokes, beans, peas, lentils, almonds, chia seed, and whole grains have been shown to support a healthy vagina and microbiome by encouraging the growth of Lactobacillus,” Dr. Ross says.

Low-glycemic foods

Research suggests that foods low on the glycemic index may help to lower the risk of bacterial vaginosis. Those include things like apples, grapefruits, grapes, peanuts, and cabbage. All of these “raise your blood sugar slowly, which minimizes inflammation and supports a strong immune system that helps keeps a balanced pH balance in the vagina,” Dr. Ross says. These low-glycemic foods also help to keep the vagina healthy and lower the risk of infection, she says.

Vitamin D

Dr. Ross calls vitamin D a “super vitamin” for vaginal health. “It strengthens the immune system, promotes vaginal tissue integrity, and protects the vagina from infection, while maintaining a healthy pH balance,” she says.

Vitamin E

Vitamin E has antioxidant and anti-inflammatory properties, Dr. Ross explains. “It helps with moisturizing, lubricating and repairing vaginal tissue,” she says. “Its soothing qualities help minimize inflammation and infection while supporting the tissue elasticity of the vagina and a healthy pH balance.”

What vitamins and nutrients are good for pH balance?

Maintaining a proper pH balance is important for vaginal health. “The vagina is normally acidic, which protects it from infections and inflammation,” Dr. Ross says. “An acidic pH between 3.8 and 4.5 is the ideal environment for the vagina.” While there are a lot of factors that go into your vagina’s pH balance, Dr. Ross says certain vitamins and nutrients may help support it.

“The best vitamins and nutrients to support a healthy vagina include zinc; vitamins C, D, E, and B vitamins,” Dr. Ross says. “Omega-3-fatty acids, probiotics, and eating a balanced and colorful plant-based diet are simple lifestyle strategies that help support a healthy pH balance of the vagina.”

Albarico recommends keeping these pH-supporting nutrients in mind:

Magnesium

“Magnesium helps stabilize acid–base balance,” Albarico says. She lists off leafy greens, seeds, almonds, and dairy as good sources.

Zinc

“Zinc supports the proliferation of Lactobacillus species and may act as a buffer against pH shifts associated with bacterial vaginosis,” Albarico says. “Zinc is important for immune regulation, wound healing, and enzyme activity in vaginal mucosa.” She recommends trying pumpkin seeds, red meat, legumes, and oysters for more zinc.

B- Vitamins

“These are crucial for energy metabolism and mucosal repair,” Albarico says. “Sufficiency and adequate levels ensure healthy cell turnover in vaginal lining, limiting pH disruptions.” Load up on whole grains, eggs, legumes, nutritional yeast, and meat for more of these.

Selenium

“Selenium is an antioxidant that protects cells from oxidative stress and supports thyroid function, which indirectly affects estrogen balance,” Albarico says. “It also helps reduce oxidative disruption of the vaginal flora, indirectly maintaining acidic pH.” Try Brazil nuts, fish, eggs, and whole grains.

Foods and vitamins that are bad for your vagina

While there are certain vitamins and foods that support vaginal health, others can actively work against it. “I think of the vaginal flora as a constant bacteria battle between good and evil,” says Meleen Chuang, M.D., chief of obstetrics and gynecology at NYU Langone Hospital—Brooklyn. “Having a healthy diet helps support the good bacteria proliferation.”

She lists off these foods are working against your efforts for good vaginal health:

• Foods that contain excessive sugar
• High glycemic foods (like white bread, rice, pasta, and cereal)
• Foods high in saturated fat

“These may disturb the balance of bacteria in the vagina, potentially raising pH, reducing beneficial bacteria, and making infections more likely,” Dr. Chuang says.

Of course, if you’re concerned about how your diet is impacting your vaginal health, it’s a good idea to check in with your healthcare provider. Diet is only one part of vaginal health, although it’s one that you can control. Your healthcare provider should be able to give you personalized advice to help guide you in the future.