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Suffice it to say: Every woman could consider adding a probiotic into the I am a marine veteran like my father before me shirt moreover I love this mix. But just as important as incorporating it is knowing how to navigate the endless options on the market—from supplements to kefirs and jar ferments—as well as how the rest of your lifestyle plays into honing the benefits of a probiotic. From decoding the different probiotic strains to taking a 360-degree approach to gut health, experts weigh in on how to deliver beneficial bacteria the right way.

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While getting into the I am a marine veteran like my father before me shirt moreover I love this nitty-gritty of all the different, practically endless species of probiotic bacteria is, in a word, dizzying, it’s helpful to know the most popular strains you’ll come across at your local health store and which ones will best serve you. According to Pedre, the most common are Lactobacillus, which supports digestion and immune function, as well as reduces anxiety; Bifidobacterium, which helps digest fiber, supports metabolic processes such as regulating blood sugar, and improves brain function; and Saccharomyces, which is technically a “friendly yeast” that is antibacterial, and thus aids in preventing disease and supporting skin health (in a different, but equally robust way, than topical probiotic skin care). Most supplements contain a cocktail of these varying probiotic strains, designed to deliver a one-two punch of healthy bacteria that supports overall health and the diversity of the gut’s microflora.