Taking Care Down There: What You Need to Know About Your Vaginal Microbiome
We’ve already discussed the importance of the gut microbiome and the oral microbiome, but did you know your vagina has its own microbiome? And it plays a critical role in your health—especially your fertility.
So, why weren’t we taught this? Where was the “Vaginas: An Owner’s Manual” class in middle school?
For most of us, no one ever sat us down to explain what a healthy vagina looks, smells, or feels like. And they certainly never told us how to take care of it. As a result, many of us are left guessing—overreacting to things that are totally normal and underreacting when something’s actually off.
Without clear guidance, it’s easy to feel unsure about what’s normal, when to seek help, or how to properly care for this essential part of our bodies.
If you’ve ever washed your downstairs with a bar of soap, wondered what in the world that smell is or how long that itchy feeling is going to last, this blog is for you. We’ll go over why your vaginal microbiome is so important, how it impacts your overall health, and what you can do to support it.
Why the Vaginal Microbiome is So Important
It’s easy to overlook the vaginal microbiome. For many women, it’s not even on their radar until they’re trying to conceive. For instance, did you know there are certain strains of bacteria, which are surprisingly common, that can actually kill sperm before it even has a chance to reach the egg?
That’s just one of the many ways your vaginal microbiome plays a critical role in your reproductive health.
A healthy vaginal microbiome, dominated by protective Lactobacillus bacteria, creates an environment that supports sperm survival and reduces inflammation. On the flip side, an imbalanced microbiome—known as vaginal dysbiosis—can lead to fertility challenges, including lower implantation rates and even failed IVF cycles.
Research shows that women with a Lactobacillus-dominant microbiome are more likely to experience successful conception, both naturally and through assisted reproductive technologies.
But the importance of the vaginal microbiome doesn’t stop at fertility. It’s also a key player in your overall health. A balanced microbiome strengthens your immune system, reduces the risk of infections like bacterial vaginosis and sexually transmitted infections, and even protects against pregnancy complications like preterm birth and miscarriage.
And here’s something truly fascinating: your vaginal microbiome doesn’t just affect you—it’s also the foundation for your baby’s gut microbiome. During vaginal birth, your microbiome is passed to your baby, seeding their gut and shaping their immune system. A healthy microbiome at birth can help protect your child from conditions like eczema, allergies, and other immune-related issues later in life.
In short, your vaginal microbiome is a powerhouse of health and fertility. Whether you’re trying to conceive or simply want to feel your best, understanding and supporting this delicate ecosystem is one of the most impactful things you can do for your body.
So How Do You Know If Your Vagina Is Healthy?
The signs of a healthy vagina are often subtle, and they can change based on your menstrual cycle, lifestyle habits, and hormones. Learning to recognize your personal baseline is key to noticing when something might be off.
Here are a few key signs of a balanced vaginal ecosystem:
A Mild, Slightly Acidic Smell: A healthy vagina shouldn't smell like nothing, but it also shouldn't have a strong, foul, or fishy odor. It's normal to have a mild, musky, or slightly acidic scent. This smell can change throughout your cycle, but a persistent and unpleasant odor could be a sign of an imbalance like bacterial vaginosis (BV).
Clear or Whitish Discharge: Vaginal discharge is your body’s natural housekeeping system, clearing out old cells and keeping the vagina clean and lubricated. Normal discharge is usually clear, white, or off-white. The consistency and amount can vary depending on where you are in your menstrual cycle, but it should not be accompanied by itching, burning, or a bad smell.
No Persistent Discomfort: A healthy vagina should feel comfortable. While occasional, mild irritation can happen, you shouldn't be experiencing persistent itching, burning, or pain. These symptoms are your body's way of telling you that the microbiome may be out of balance or that an infection is present.
A healthy vaginal microbiome is typically dominated by protective bacteria called Lactobacillus. These beneficial microbes are the gatekeepers of vaginal health. They produce lactic acid, which helps maintain an acidic vaginal pH level (usually between 3.8 and 4.5). This acidic environment is crucial because it makes it difficult for disruptive bacteria and yeast to overgrow and cause infections.
Changes in smell, discharge, or comfort are important signals that your vaginal microbiome may have shifted.
When Things Feel Off: Signs Your Vaginal Microbiome Might Be Out of Balance
Sometimes, your body sends signals that your vaginal microbiome isn’t as balanced as it should be. These signs can be subtle—or not-so-subtle—but learning to recognize them is key to knowing when to take action. Here’s what to watch for:
Discharge That’s Different For You: It’s normal for discharge to change throughout your cycle, but if it suddenly becomes thicker, clumpier, or has a strong odor, it could be a sign of an imbalance.
Irritation or Itching: Persistent itching or a burning sensation isn’t something to ignore. It’s your body’s way of saying, “Hey, something’s not right down here.”
Redness or Swelling: If the area feels inflamed or tender, especially during sex or when you pee, it might be time to check in with a healthcare provider.
Tissue That Feels Fragile: If you notice tearing or discomfort during intercourse, it could mean your microbiome is out of whack and your vaginal tissue isn’t as protected as it should be.
Frequent UTIs: If you’re constantly battling urinary tract infections, your vaginal microbiome might be playing a role.
Unusual Odors: Certain smells can signal an imbalance. A fishy odor often points to bacterial vaginosis, while a yeasty or bread-like smell could indicate a yeast infection. If the scent is strong, foul, or out of the ordinary for you, it’s worth exploring what might be causing the change.
The bottom line? If something feels off, don’t brush it aside. Unfortunately, so many women spend more time worrying about their symptoms—wondering what’s wrong—than actually taking steps to get help or make changes. The sooner you address an imbalance, the sooner you can get back to feeling like yourself.
What Can Throw Things Off: Common Causes of Vaginal Dysbiosis
Your vaginal microbiome is a delicate ecosystem, and it doesn’t take much to tip the scales. From lifestyle habits to hormonal shifts, there are plenty of factors that can disrupt the balance of bacteria and lead to vaginal dysbiosis.
Here are some of the most common culprits:
Hormonal Changes: Low estrogen levels—whether due to menopause, breastfeeding, or hormonal birth control—can make it harder for protective Lactobacillus bacteria to thrive.
Non–pH-Balanced Lubricants: Lubricants with ingredients like glycerin, fragrances, spermicides, or antimicrobials can irritate the vaginal environment and throw off its natural pH.
Antibiotics: While antibiotics are great at fighting infections, they don’t discriminate. They can wipe out the good bacteria in your vaginal microbiome along with the bad.
Hygiene Practices: Douching or using anything other than water to clean internally can disrupt the natural balance of bacteria.
Personal Hygiene Products: Fragranced soaps, detergents, tampons, or menstrual products can irritate sensitive tissues and upset the microbiome.
Tight or Synthetic Clothing: Non-breathable fabrics and tight clothing can trap moisture, creating an environment where disruptive bacteria and yeast can thrive.
Menstruation: Period blood raises the vaginal pH, creating an environment where harmful bacteria can thrive. This disruption can make the vaginal microbiome more susceptible to imbalances, especially if menstrual products aren’t changed frequently or properly sterilized.
Menstrual Products: Fragranced tampons, pads, or menstrual products, as well as those made with synthetic materials, can irritate the vaginal environment and disrupt its natural balance. Improper sterilization or infrequent changing of menstrual cups, tampons, or pads can also introduce or encourage the growth of harmful bacteria, increasing the risk of dysbiosis.
Sexual Activity: Microbial transfer from partners or exposure to semen can alter the vaginal pH, making it less hospitable for Lactobacillus.
Stress, Hydration, and Nutrition: High stress, dehydration, and a poor diet can weaken your body’s defenses and impact the health of your microbiome.
Underlying Health Conditions or Medications: Certain conditions and medications can affect moisture levels, irritate tissues, or alter the vaginal environment.
When these factors disrupt the balance of your vaginal microbiome, you might notice symptoms like changes in discharge, odor, inflammation, or even recurrent urinary tract infections. The good news? Many of these causes are within your control, and small changes can make a big difference in keeping your microbiome happy and healthy.
How to Support a Healthy Vaginal Microbiome
Taking care of your vaginal microbiome doesn’t have to be complicated, but it does require a little intention. By making small, thoughtful changes to your daily habits and choosing the right products, you can help maintain balance and prevent issues like bacterial vaginosis (BV) or yeast infections.
Here’s how:
1. Choose the Right Hygiene Products
Think about how much effort we put into our skincare routines. We research the best cleansers, avoid anything too harsh, and wouldn’t dream of washing our faces with hand soap.
But when it comes to our vaginas—arguably the most sensitive and delicate part of our bodies—we’re often way less careful. Using whatever soap is in the shower? Guilty. But your vagina deserves better.
Gentle, pH-balanced products are essential for supporting your vaginal microbiome. For example, the Illa Soothing Intimate Wash comes in two pH options (pH 4.5 and pH 3.5):
pH 4.5: Perfect for everyday use, this option is closer to the upper end of a healthy vaginal pH range (3.8–4.5) and helps maintain balance.
pH 3.5: Slightly more acidic, this is a great choice if you’re prone to imbalances or need extra support after your period or sex.
When choosing, think about your personal baseline and how sensitive your vaginal environment tends to be. Your vagina works hard to keep itself healthy—give it the same love and attention you give your face. After all, it deserves more than just “whatever’s on hand.”
2. Use Vaginal Suppositories Wisely
When it comes to managing symptoms or maintaining balance, vaginal suppositories can be a helpful tool—but not all are created equal. It’s common to reach for boric acid suppositories to manage discomfort, and while they can be effective, it’s important to understand their limitations.
Boric acid is non-discriminatory—it kills everything, including the good bacteria your microbiome needs to thrive. While it’s great for balancing pH and providing short-term relief, it’s more of a “first aid” solution for managing symptoms like odor or discomfort. Long-term use, however, can do more harm than good by disrupting your microbiome.
For ongoing support and prevention, PurO3 Hemp and Ozone Suppositories are a better option. These suppositories combine ozonated hemp oil with oxygen to create an environment that supports a healthy vaginal microbiome. They’re best for preventing dysbiosis and maintaining balance, but if you have an active infection like BV or yeast, you’ll need targeted treatment first.
3. Take Probiotics Designed Specifically for Vaginal Health
Probiotics are like reinforcements for your microbiome, helping to keep the good bacteria in charge and the bad guys at bay. While oral probiotics don’t directly transfer to your vaginal microbiome, they can still have a big impact. Certain strains, like Lactobacillus rhamnosus and Lactobacillus reuteri, work by supporting your gut microbiome, which plays a key role in regulating inflammation, immune function, and overall bacterial balance—including in the vaginal environment.
The benefits? Probiotics can help prevent infections like bacterial vaginosis (BV) and yeast infections, support urogenital health, and restore balance after disruptions like antibiotics or hormonal changes.
Ortho Biotic® Women’s is a standout option, designed specifically to maintain a healthy vaginal microflora and support overall urogenital health. It’s an easy, effective way to support your vaginal health from the inside out.
For a more direct approach, you might also consider adding a vaginal probiotic suppository to your routine. Inserting probiotics directly into the vagina can help deliver beneficial bacteria right where they’re needed most, offering targeted support for your vaginal microbiome.
A great option is Vitanica V-Probiotics, a suppository designed to promote a healthy vaginal environment with strains like Lactobacillus. This two-pronged approach—combining oral probiotics with a vaginal suppository—can help you take control of your vaginal health from multiple angles.
4. Use Fertility-Friendly Lubricants
If you’re sexually active, choosing the right lubricant can make a big difference. Many lubricants disrupt vaginal pH or contain ingredients that irritate the microbiome. Biogenesis™ Fertility Lubricant is a great option because it’s pH-balanced (pH 3.8– pH 4.2) to support a healthy vaginal environment while being sperm-friendly—meaning it won’t kill sperm or slow them down like other lubes will.
This means you can maintain a healthy microbiome and keep things baby-making-friendly if that’s your goal.
5. Don’t Forget About Gut Health
Your gut microbiome and vaginal microbiome are basically BFFs. A healthy gut can help regulate inflammation, support your immune system, and even influence the balance of bacteria in your vagina. So, taking care of your gut is just as important as taking care of your vagina.
Products like ION Gut Health can help strengthen your gut lining and support overall microbiome health. Pair that with a diet rich in fiber, fermented foods, and plenty of water, and you’re setting both microbiomes up for success.
6. Build a Vaginal Microbiome-Friendly Lifestyle
In addition to using the right products, these lifestyle tips can help keep your vaginal microbiome in balance:
Maintain Balanced Hormones: Estrogen fuels the growth of beneficial Lactobacillus bacteria, which are essential for a healthy vaginal microbiome. While there’s a lot of talk about estrogen dominance and the potential downsides of too much estrogen, it’s important to remember that estrogen plays a critical role in maintaining vaginal health. Stable estrogen levels help keep the vaginal environment acidic, which prevents harmful bacteria from thriving and supports the growth of protective Lactobacillus.
Wear Natural Fabrics: Cotton is the best choice for everyday underwear—it’s natural, breathable, and gentle on your skin. Bamboo, while often marketed as eco-friendly, is actually greenwashed rayon. However, bamboo can wick moisture better if you’re sweating or can’t change clothes right away.
Avoid Wet Bathing Suits: Sitting in a wet bathing suit for too long creates the perfect environment for bacteria and yeast to thrive. Always change into dry clothes after swimming or sweating.
Practice Gentle Hygiene: For everyday care, rinsing with water is often enough to keep the vulva clean without disrupting your microbiome. However, after your period, sex, or intense exercise, a pH-balanced wash like the Illa Soothing Intimate Wash can help gently cleanse and support your vaginal microbiome without over-stripping.
Use the Right Menstrual Products: Fragranced tampons, pads, or menstrual products can irritate sensitive tissues and disrupt the vaginal microbiome. Opt for organic cotton tampons, pads, or reusable options like menstrual cups and period underwear to minimize exposure to irritants. Be sure to change or sterilize these products regularly to prevent bacterial growth and maintain balance.
Practice Post-Sex Care: Peeing after sex is a simple but effective way to reduce the risk of urinary tract infections (UTIs). For extra support, consider using an ozone suppository like PurO3 Hemp and Ozone Suppositories to help maintain balance, or freshen up with Illa Wipes or the Illa Soothing Intimate Wash.
Stay Hydrated and Eat Well: Staying hydrated helps maintain healthy vaginal tissues and supports natural lubrication, which is essential for a balanced microbiome. When it comes to diet, avoid excessive sugar, processed foods, and alcohol, as they can feed harmful bacteria and yeast, disrupting the vaginal environment. Instead, focus on whole, nutrient-dense foods to support overall health and microbiome balance.
Manage Stress: Chronic stress can weaken your immune system and disrupt your microbiome, so finding ways to relax is essential.
By adopting these small but intentional habits, you’re setting the stage for a healthy vaginal microbiome. But even with the best habits, it’s impossible to know exactly what’s going on down there without testing—and that’s where the real answers lie.
Testing: The Only Way to Truly Know What’s Up Down There
Despite our best efforts, many of us mistreat our vaginas without even realizing it—buying over-the-counter yeast infection treatments when we actually have BV, overusing boric acid suppositories, or relying on outdated doctor’s tests that don’t give the full picture. Did you know that many traditional tests literally involve a doctor smelling the swab? And even then, they don’t test for everything.
This is because most OB-GYNs are working with an incomplete set of tools. Traditional tests only look for a few specific pathogens, ignoring the bigger picture of your vaginal microbiome. In fact, studies show that misdiagnoses of BV and yeast infections are alarmingly common, with many patients receiving the wrong treatment entirely.
This outdated approach leaves you without the information you need to make informed decisions about your health.
Far too often, doctors tell you you’re fine when you know you’re not. Or they prescribe you the antibiotics for BV over and over again—which might temporarily help but often leads to a yeast infection. Then the cycle starts all over again.
To make matters worse, yeast infections—especially those caused by Candida—are incredibly stubborn and often come back repeatedly. When antibiotics kill off bacteria, they can leave behind an environment where yeast thrives, creating a vicious cycle of imbalance. In some cases, yeast can even become systemic, making it even harder to treat and control. Without a clear understanding of your microbiome, it’s nearly impossible to break free from this frustrating pattern.
That’s why taking your health into your own hands is so important. Evvy’s vaginal microbiome test is a complete game-changer for your vaginal health. And while we have no affiliation with them, we love what they’re doing for women’s health—especially since women weren’t even included in scientific studies until 1993! It’s about time we had tools like this to truly understand our bodies.
Unlike your gut microbiome, where diversity is a good thing, a healthy vaginal microbiome should be dominated by just a few protective strains of Lactobacillus. Evvy’s test doesn’t just tell you if something’s off—it gives you a complete breakdown of every strain in your microbiome, including which ones are antibiotic-resistant. You’ll finally get a proper diagnosis and a clear understanding of what’s happening in your body.
The process couldn’t be easier. With a simple at-home swab, you’ll send your sample to Evvy’s lab, where it’s analyzed in detail. Once your results are ready, Evvy’s doctors guide you through your treatment options, which may include boric acid, topical antibiotics, or probiotic suppositories. And because healing takes time, it’s recommended to test again in three months to track your progress and see how your microbiome has improved.
For those who want even more insight, Evvy gives you the option to add testing for sexually transmitted infections (STIs).
Taking control of your vaginal health has never been this accessible—or this empowering. By taking care of your vagina and learning about your vaginal microbiome, you’re not just taking charge of your health today—you’re laying the foundation for your future, your fertility, and even the microbiomes of your future children.
Recommended Products for Supporting Your Vaginal Microbiome
Here’s a roundup of the products mentioned in this blog to help you maintain a healthy vaginal microbiome:
Illa Soothing Intimate Wash: A gentle, pH-balanced wash available in two options: pH 4.5 and pH 3.5 to support your vaginal microbiome.
Illa Wipes: Perfect for freshening up on the go while maintaining a healthy pH balance. Shop Illa Wipes here.
PurO3 Ozone Suppositories: Ozonated hemp oil suppositories to support a healthy vaginal microbiome and prevent imbalances. Shop PurO3 here.
Ortho Biotic® Women’s Probiotic: An oral probiotic designed specifically to support vaginal and urogenital health. Shop Ortho Biotic here.
Vitanica V-Probiotics: A vaginal suppository with Lactobacillus strains to deliver probiotics directly to the vaginal microbiome and promote balance. Shop Vitanica V-Probiotics here.
ION Gut Health: A gut health supplement to strengthen your gut lining and indirectly support your vaginal microbiome. Shop ION Gut Health here.
Biogenesis™ Fertility Lubricant: A pH-balanced, sperm-friendly lubricant that supports a healthy vaginal environment. Shop Biogenesis here.
Organic Tampons, Pads, and Period Underwear: Minimize exposure to irritants and support your microbiome with organic, breathable menstrual products. Check out our favorite tampons, pads, and period underwear.
Evvy Vaginal Microbiome Test: A revolutionary at-home test to understand your vaginal microbiome and get personalized treatment recommendations. Shop the Evvy Test here.
Recommended Reading
If you’re interested in diving deeper into related topics, here are some great reads:
Beyond the Smile: How Your Oral Microbiome Shapes Your Total Health
Stress: Too Dangerous to Ignore (and What You Can Do Right Now)
Understanding Estrogen Dominance: What It Is and Why It Matters
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