UTIs Explained: Understanding, Preventing and Supporting Your Urinary Health Naturally

Urinary tract infections (UTIs) are one of the most common bacterial infections, affecting millions of people each year. While they are usually straightforward to treat, many people experience repeat infections that impact daily comfort and wellbeing. Understanding what causes them, how they present and what can be done to support urinary health across life stages is key to prevention and management.

What is a urinary tract infection?

A UTI occurs when bacteria enter the urinary tract and begin to multiply. The urinary tract includes the kidneys, ureters, bladder and urethra. Most infections involve the lower tract, meaning the bladder and urethra.

The most common culprit is Escherichia coli (E. coli), a bacterium that normally lives harmlessly in the gut but can cause infection when it reaches the urinary system.

Common symptoms

Symptoms can vary depending on which part of the urinary tract is affected, but often include:

• A frequent urge to urinate, even when little urine is passed

• A burning or stinging sensation when urinating

• Cloudy or strong-smelling urine

• Lower abdominal pain or pressure

• Occasionally blood in the urine

If infection spreads to the kidneys, symptoms may include fever, chills, back pain, nausea or vomiting, and require medical attention.

What causes UTIs?

UTIs are most often caused by bacteria travelling from the gut to the urinary tract. The short length of the female urethra means that women are more prone to infection, although men can also be affected.

Other contributing factors include:

• Sexual activity and use of spermicides or diaphragms

• Menopause, which can alter vaginal microbiota and oestrogen levels

• Pregnancy, which changes urinary flow

• Urinary catheters

• Poor hydration or infrequent urination

• Medical conditions such as diabetes

UTIs through life stages

Children

UTIs can occur in children due to improper wiping, constipation or congenital abnormalities that affect urine flow. Symptoms may be vague, such as fever or irritability. Medical evaluation is important to rule out structural causes.

Adults

In sexually active adults, UTIs can occur more regulary. Good hydration and regular urination can help flush out bacteria before they cause infection.

Pregnancy

Pregnancy increases susceptibility because hormonal changes relax the muscles of the urinary tract, allowing bacteria to ascend more easily. Untreated infections can sometimes lead to complications, so prompt diagnosis and treatment are essential.

Menopause

After menopause, declining oestrogen levels lead to thinning of the vaginal tissue and a reduction in beneficial Lactobacillus bacteria (more to come on this!). This change can raise vaginal pH and make infection more likely. Restoring balance to the microbiome and maintaining tissue health can reduce recurrence.

Older age

Older adults are at higher risk due to reduced bladder emptying, incontinence, or catheter use. Recognising symptoms early and maintaining hydration are important parts of prevention.

How UTIs are treated

Most uncomplicated UTIs are treated with short courses of antibiotics. While usually effective, repeated antibiotic use can disturb the natural balance of the gut and vaginal microbiomes, increasing the risk of recurrence. As well as increasing the risk of antibiotic resistance when the infection no longer responds to antibiotic treatment, which can lead to further complications.

For this reason, growing attention is being given to non-antibiotic preventive approaches, including probiotics, specific dietary supplements, and lifestyle measures that support microbial and urinary tract health.

Probiotic support and targeted non-antibiotic approaches

Understanding the vaginal microbiome

When we think of our microbiome, we often think of our gut microbiome. But in reality we have microbial communities throughout our body including the skin, lungs and vagina. The vaginal microbiome plays a key role in defending against urinary pathogens. In most women, it is dominated by one or more Lactobacillus species (over 90%!). The main species of Lactobacillus include Lactobacillus crispatus, Lactobacillus gasseri, Lactobacillus iners and Lactobacillus jensenii. 

A healthy vaginal microbiome environment, characterised by colonisation by Lactobacillus bacteria help maintain a low vaginal pH by producing lactic acid, hydrogen peroxide and bacteriocins. These substances create an environment that discourages the growth of pathogens such as E. coli.

When this delicate balance is disrupted - through hormonal changes, antibiotic use, stress, poor diet, sexual activity, poor hygiene habits or menopause, the proportion of Lactobacillus may fall. As the vaginal pH rises, the environment becomes more favourable for uropathogens (pathogens affecting the urinary tract) to colonise and ascend into the urinary tract.

The link between the vaginal microbiome and probiotics

This is where probiotics can play a valuable role. Probiotics are live microorganisms that, when taken in adequate amounts, support the balance of beneficial bacteria in both the gut and the vaginal tract. While most people associate probiotics with digestive health, there is growing evidence that specific Lactobacillus strains can also help maintain a healthy vaginal microbiome.

By restoring or reinforcing populations of protective Lactobacillus species, probiotics can help the vaginal environment remain acidic and less welcoming to harmful bacteria. Helping both fight UTIs, and reduce their chance of (re)occurence. 

How probiotics work

Probiotics may protect the urinary tract in several ways:

• Lowering pH through lactic acid production, creating a hostile environment for harmful bacteria

• Blocking adhesion of pathogens to the vaginal or urinary epithelium

• Producing antimicrobial substances such as hydrogen peroxide and bacteriocins

• Supporting immune function by interacting with mucosal immune cells

• Producing beneficial nutrients such as vitamins and short-chain fatty acids that strengthen mucosal barriers

Together these actions can help maintain microbial balance and reduce infection risk.

How can taking an oral probiotic impact the vaginal microbiome?

The concept that oral probiotics can influence the vaginal microbiome is based on what we know about how bacteria move within the body. Many urogenital infections begin when pathogenic bacteria from the gut travel from the rectum to the perineal area and then to the vagina. If harmful bacteria can make this journey, then there is no reason why beneficial bacteria, such as specific Lactobacillus strains naturally found in the vaginal microbiome, can do the same.

While probiotics can be administered directly to the vagina, this approach may not be suitable for everyone and can sometimes increase the risk of irritation or infection. Oral probiotics, on the other hand, offer a convenient, well-tolerated and evidence-backed way to support both gut and vaginal health over the long term.

Clinical studies using oral Lactobacillus strains at doses starting from 1 billion CFU (colony forming units) have shown positive results in supporting vaginal flora and reducing both UTIs and recurrent UTIs.

Probio7 Advanced includes scientifically studied bacterial strains designed to support the gut and vaginal microbiome by providing strains of both Lactobacillus and Bifidbacterium, helping maintain a balanced environment that defends against invading pathogens. 

Complementary nutritional support

Several nutrients and natural compounds have been studied for their potential role in urinary tract health.

Cranberry extract

Cranberry contains active molecules called proanthocyanidins (PACs), which may help prevent bacteria from sticking to the urinary tract wall.

• Choose supplements that specify PAC content, ideally providing 20–36 mg PAC per day, the range most studied.

• Juice products vary widely in PAC levels, and not all are standardised and are accompanied by high levels of sugar which may worsen UTIs. 
  

D-mannose

A natural sugar that may prevent bacterial attachment to the bladder lining.

• Typical prevention doses range from 500 mg twice daily to around 2 g once daily.

• It is generally well tolerated but may not be suitable for people with diabetes, so always check with a healthcare professional.

Vitamin C

Vitamin C acidifies urine slightly and supports immune function.

• Found in citrus fruits, berries, kiwifruit and peppers.

• Typical supplement doses range from 250–500 mg daily.

• High doses can cause stomach upset, so moderation is best.

Vitamin E

An antioxidant that supports tissue health and repair.

• Found in nuts, seeds, vegetable oils and green leafy vegetables.

• Typical supplement doses range from 7–200 mg, depending on dietary needs.

• Always consult your doctor before starting high-dose vitamin E, especially if taking blood-thinning medicines.

Topical oestrogen

For postmenopausal women, vaginal oestrogen cream can help restore a healthy lactobacillus-dominant environment and reduce recurrent infections. This should be prescribed by a GP or gynaecologist and used alongside other preventive measures.

Lifestyle measures for prevention

Healthy daily habits complement probiotics and supplements:

• Stay hydrated and urinate regularly.

• Empty your bladder fully after sexual activity.

• Avoid spermicides, which can disturb the vaginal microbiome.

• Manage constipation promptly.

• Wear breathable cotton underwear and avoid tight clothing for long periods.

• Limit foods and drinks that may irritate the bladder, such as caffeine, alcohol, spicy foods, artificial sweeteners, chocolate and cola.

• Maintain good control of medical conditions such as diabetes.

UTIs are common but often preventable. Supporting your body’s natural defences, particularly the gut and vaginal microbiomes, can make a significant difference.

Probiotics, certain nutrients, and simple lifestyle adjustments can help restore microbial balance and reduce recurrence risk. When combined with medical advice, these approaches offer a holistic path to urinary health through every stage of life.

Always consult a medical doctor if you are experiencing symptoms of a UTI. 

References:

• Pathogens. (2023, April 20). Pathogens, 12(4), 623.

• NHS. (n.d.). Urinary tract infections (UTIs).

• Turk, T. J. Urol. (2018, September 1). Turkish Journal of Urology, 44(5), 377–383.

• Aggarwal, N., & Leslie, S. W. Recurrent urinary tract infections: Overcoming challenges in the management of recurrent urinary tract infections.