Supplements for Pelvic Floor Health
Our pelvic floor health is influenced by many things; muscle function, digestion, circulation, and inflammation—all of which can be supported through the right supplements. While pelvic floor therapy, hydration, and proper movement are key, supplementation can provide extra support for those experiencing issues like pain, incontinence, prolapse, constipation, or recurrent UTIs.
Here are my top supplement recommendations for optimizing pelvic floor health and why they matter:
1. Magnesium Citrate: The Muscle Relaxer & Constipation Reliever
Magnesium is essential for muscle function, relaxation, and nerve signaling. Many people are deficient, which can contribute to pelvic floor tightness, cramping, and constipation.
How it Helps the Pelvic Floor:
✅ Relaxes tight pelvic floor muscles (helps with hypertonicity & spasms)
✅ Eases constipation by drawing water into the bowel for smoother movements
✅ Reduces nerve pain & cramping in the pelvic region
Best Form:
Magnesium Citrate – Works well for both muscle relaxation and is most effective for relieving constipation
Suggested Use: 200-400 mg at night (start with a lower dose to assess tolerance).
📖 Research: Magnesium plays a key role in muscle function and can relieve pelvic-related muscle cramping (Study).
2. Psyllium Husk: The Fiber Essential for Pelvic Floor Support
A healthy bowel routine is critical for pelvic floor function, and psyllium husk is one of the best soluble fibers to prevent straining during bowel movements.
How it Helps the Pelvic Floor:
✅ Softens stool to reduce straining (which can worsen prolapse & dysfunction)
✅ Supports gut microbiome health (linked to bladder & pelvic health)
✅ Helps manage constipation without harsh laxatives
Best Form:
Psyllium Husk Powder – Easily mixable in water or smoothies
Psyllium Capsules – Convenient option for daily use
Suggested Use: 1 teaspoon to 1 tablespoon daily with plenty of water.
📖 Research: Psyllium husk has been shown to improve bowel regularity and prevent excessive straining (Study).
3. Vitamin D: The Muscle & Inflammation Regulator
Vitamin D plays a crucial role in muscle strength, immune support, and inflammation control—all of which impact pelvic floor health.
How it Helps the Pelvic Floor:
✅ Reduces inflammation & chronic pelvic pain
✅ Supports muscle function & coordination
✅ Enhances nerve signaling to prevent pain & dysfunction
Suggested Use: 2,000-5,000 IU daily, depending on deficiency levels.
📖 Research: Low vitamin D levels have been linked to weaker pelvic floor muscles & higher rates of dysfunction (Study).
4. Iron: The Circulation & Energy Booster
Iron is crucial for oxygen delivery and muscle function. Low iron levels can lead to fatigue, poor circulation, and pelvic muscle weakness—especially in those who have heavier periods, have iron-deficiency anemia, or experiencing excess blood loss during childbirth.
How it Helps the Pelvic Floor:
✅ Improves oxygen delivery to pelvic muscles (supports endurance & recovery)
✅ Reduces fatigue, which affects core & pelvic stability
✅ Supports tissue repair & healing
Best Sources:
Heme Iron (from red meat, liver, shellfish) – Most absorbable form
Iron Supplements (Ferrous Bisglycinate or Ferrous Sulfate) – For those needing extra support
Suggested Use: 18 mg daily for menstruating individuals or as directed by a provider. Take with Vitamin C for better absorption.
📖 Research: Iron deficiency impacts menstruation and maternal outcomes (Study).
5. Creatine: The Muscle & Energy Enhancer
Creatine is well-known for muscle recovery and strength, but it’s also beneficial for pelvic floor muscles by supporting endurance and reducing fatigue.
How it Helps the Pelvic Floor:
✅ Increases muscle strength & recovery
✅ Enhances bone health in post menopausal women
Best Form:
Creatine Monohydrate – Most researched and effective form
Suggested Use: 5 grams daily (best absorbed when taken consistently).
📖 Research: Creatine supplementation improves muscle performance & recovery (Study).
6. Collagen Peptides: Tissue & Muscle Repair Support
Collagen is a key component of connective tissues, ligaments, and muscles, making it essential for pelvic floor health, especially postpartum or post-surgery.
How it Helps the Pelvic Floor:
✅ Supports connective tissue healing & elasticity
✅ Strengthens pelvic floor muscles & fascia
✅ Aids in postpartum recovery
Suggested Use: 10-20 grams daily in coffee, smoothies, or tea.
📖 Research: Collagen supplementation improves tissue repair & decreases joint pain (Study).
7. Probiotics: Gut & Bladder Health for Pelvic Wellness
A balanced gut microbiome is key for pelvic health, bladder function, and inflammation control.
How it Helps the Pelvic Floor:
✅ Supports gut microbiome balance, reducing bloating & inflammation
✅ Helps prevent recurrent UTIs & vaginal infections
✅ Regulates bowel function, preventing constipation & straining
Suggested Use: 10-50 billion CFUs daily, depending on gut health needs.
📖 Research: Probiotics help restore vaginal and bladder microbiota to reduce inflammation (Study).
8. Cranberry Extract & D-Mannose: The UTI Defenders
Recurrent UTIs can weaken the pelvic floor and cause chronic bladder irritation. Cranberry extract and D-Mannose help prevent bacterial adhesion to the bladder lining.
How They Help the Pelvic Floor:
✅ Prevent UTIs without antibiotics
✅ Reduce bladder inflammation & irritation
✅ Support overall urinary tract health
Suggested Use: 500-1,000 mg of cranberry extract daily + 1-2 grams of D-Mannose when UTI-prone.
📖 Research: D-Mannose is as effective as antibiotics in preventing UTIs (Study).
These supplements work best alongside pelvic floor therapy, movement, hydration, and stress management. Always consult with a healthcare provider before starting any new supplement, especially if pregnant, postpartum, or managing a chronic condition.