Best Probiotics For Adults Over 50: Science-Backed Strains That Support Healthy Aging

Why Probiotics Matter More After 50

As we age, our gut microbiome naturally shifts, and this is not always in our favour. Beneficial microbes like Bifidobacteria decline, while less helpful or even inflammatory strains can become more dominant. 

These changes can affect everything from digestion and immune resilience to bone health and brain function.

People over 50 often face gut-related issues, this includes slower transit time, higher medication use (especially antibiotics and PPIs), and increased inflammation — all of which can disrupt microbial balance. 

This is where strain-specific probiotics come in, as not all probiotics are created equal and in this article we will focus on the best probiotics for adults over 50 based on the scientific evidence.

Digestive Health: Easing Constipation and Supporting Regularity

Digestive complaints like bloating, constipation, and sluggish motility are common after 50. Rather than relying on laxatives, specific probiotic strains can help restore a more balanced gut rhythm and improve stool frequency.

Bifidobacterium lactis HN019

Known for its “promotility” effect, this strain significantly shortens intestinal transit time, helping food move more efficiently through the gut.

• In clinical trials, older adults with constipation saw marked improvements in stool frequency and comfort.
  
• Look for products that have at least 5 billion cfu per serve.

Bifidobacterium longum BB536

In a Japanese study of seniors (~78 years old) with chronic constipation, this strain increased stool frequency and improved evacuation over 4 weeks, with excellent tolerability.

• Where to find it: Jarrow Formulas Jarro-Dophilus®, Morinaga’s Bifidus tablets

Bifidobacterium lactis DN-173010

The star strain in Activia® yogurt, shown to improve stool consistency and reduce gut discomfort. Most yogurts out there available commercially don’t have therapeutic strains at optimal dosages but Activia is an exception.

✅ Summary for over-50s:

• Look for B. lactis HN019 or BB536
  
• Combine with fiber or a prebiotic for better effect
  
• Use daily for 2+ weeks for best results

I would not just rely on probiotics to treat constipation, adding fiber or using other options to improve motility is also very important – for more details check out comprehensive constipation treatment article 

Bone Health: Strengthening Bones from the Inside Out

Bone density loss accelerates after menopause and with age.

Surprisingly, your gut bacteria influence bone health via inflammation control and calcium metabolism.

While bone density affects women more than men it is something that everyone over 50 should be mindful of.

Here are some of the best researched strains of probiotics for bone health.

Lactobacillus reuteri ATCC PTA 6475

In a 12-month placebo-controlled study of women aged 75–80, this strain cut bone loss by half compared to placebo.

• The probiotic group lost only 0.83% of tibial bone density vs. 1.78% in the control group.
  
• Mechanism: Reduces gut inflammation → lowers systemic inflammation → protects bone.
  
• Where to find it: BioGaia Osfortis

L. paracasei 8700:2 + L. plantarum HEAL9 & HEAL19

This three-strain combo preserved lumbar spine density in early postmenopausal women, with no bone loss over 12 months, while the placebo group lost bone mass.

• Where to find it: Probi Osteo (Australia/Europe)

✅ Summary:

• These are not generic probiotics — bone benefits are strain-specific, so you cannot just use any lactobacillus reuteri probiotic and it needs to be this exact strain!
  
• Especially valuable for postmenopausal women or anyone with osteopenia

Everyone over 50 should get a DEXA scan for bone density, often this is not done until you are older and you break a bone! But it is better to get a baseline test to see how proactive you need to be.

If you have bone density issues or you would like to find out more information about bone density treatments and testing read Bone Health and Prevention of Osteoporosis.

Brain & Mood: Supporting Cognitive Health and Stress Resilience

The “gut-brain axis” means your microbes influence mood, memory, and even stress response.

This is particularly relevant after 50, when many experience changes in cognition or increased anxiety.

Bifidobacterium bifidum BGN4 + B. longum BORI

In a study of adults over 65, this duo improved cognitive flexibility, reduced stress, and raised levels of brain-derived neurotrophic factor (BDNF) — a protein essential for brain plasticity.

Lactobacillus helveticus R0052 + Bifidobacterium longum R0175

Shown to lower cortisol and anxiety scores in clinical trials. Though not senior-specific, the anti-stress effect is likely beneficial for older adults.

• Also there is good research on Lactobacillus helveticus Rosell-52ND and Bifidobacterium longum Rosell-175

Multistrain blends for Alzheimer’s and MCI

A trial using L. acidophilus, L. casei, L. fermentum, and B. bifidum showed a 28% improvement in MMSE scores in Alzheimer’s patients — suggesting potential for memory support.

✅ Summary:

• Look for psychobiotic blends that list strain names
  
• Modest but meaningful improvements in mood and memory
  
• Supports a calm, more resilient nervous system

If you have mood and cognitive issues read this article on the Gut-Brain Connection for more tips on how to improve mood by optimizing gut health.

Immunity & Inflammation: Countering “Inflammaging”

Aging comes with rising low-grade inflammation (inflammaging) and declining immune response.

This can lead to more infections, slower healing, and chronic disease risk.

Certain probiotics can help rebalance immune function and reduce inflammation markers.

All chronic health issues are connected to inflammation so this is something that needs to be addressed

Lactobacillus casei Shirota

Increases natural killer cell activity and regulatory T cells, helping control inflammation while improving infection defense. In trials with older adults, daily use reduced respiratory infections.

• Where to find it: Yakult® (available globally)

Lactiplantibacillus plantarum HEAL9

Linked with lower C-reactive protein (CRP) and fecal calprotectin (a gut inflammation marker) in older adults. May also enhance vaccine response.

✅ Summary:

• Supports better immune balance — especially in the gut-lung axis
  
• Useful for those prone to colds, arthritis, or chronic inflammation
  
• Most effective when used consistently

If you have inflammation also following a low inflammation diet that is rich in fruits and vegetables, and limit or avoid processed foods and sugars as much as possible.

Consider the Oxidative Stress Test to help understand how inflammation may be affecting your body.

UTI & Vaginal Health: Rebuilding the Protective Barrier

After menopause, estrogen declines and the protective Lactobacillus-dominant vaginal flora weakens.

This opens the door for recurrent UTIs — a common and frustrating issue for older women.

Here are some of the best probiotics for UTI infections

Lactobacillus rhamnosus GR-1 + L. reuteri RC-14

Orally administered, these strains colonize the vagina via the gut and help rebalance the vaginal microbiome.

• In studies, this duo improved flora and reduced UTI recurrence.
  
• Where to find it: Jarrow Fem-Dophilus®, RepHresh Pro-B

Lactobacillus crispatus CTV-05

Used as a vaginal suppository (Lactin-V), this strain significantly reduced post-antibiotic UTI recurrence.

✅ Summary:

• For chronic UTIs, use GR-1/RC-14 orally, daily for 2–3 months
  
• Vaginal products may be even more direct
  
• Especially beneficial post-antibiotic or postmenopause

While probiotics can help with UTI’s you also want to combine with d-mannose and cranberry tablets high in PAC’s for optimal effect.

If infections persist consider the Vibrant Wellness UTI Zoomer to identify if it is a bacteria or fungal infection that you are dealing with.

Oral Health: Supporting Gums and Reducing Bad Bacteria

Oral health affects everything from eating to cardiovascular risk. Probiotics are emerging as natural adjuncts to dental care, particularly in fighting gum disease and maintaining a healthy mouth microbiome.

These probiotics can be particularly useful to take before and after any dental work.

L. reuteri DSM 17938 + ATCC PTA 5289

In trials on periodontitis patients, this duo improved gingival scores and reduced plaque and bleeding.

• Where to find it: BioGaia Prodentis (lozenges)

Streptococcus salivarius K12 + M18

Naturally occurring oral strains that reduce halitosis, strep throat, and plaque buildup. Also show promise in reducing gingivitis symptoms.

• Where to find it: BLIS K12/M18, NOW® Oral Probiotic

✅ Summary:

• Oral probiotics don’t replace brushing — they enhance it
  
• Helpful for gum inflammation, bad breath, dry mouth
  
• Look for chewable lozenges for best delivery

Also consider oil pulling as another way to help remove unwanted bacteria, you would follow this with a dental probiotic formula.

Prebiotics: Fuel for Your Friendly Bacteria

Prebiotics are fermentable fibers — likePHGG, inulin, FOS, and GOS — that feed your beneficial bacteria.

For older adults, who often consume too little fiber, prebiotics can significantly enhance probiotic effectiveness.

If you are taking a probiotic supplement a prebiotic can help to enhance their effects.

Proven benefits include:

• Increased calcium and magnesium absorption (bone support)
  
• Enhanced stool regularity and motility
  
• Boosted cognitive performance (via GOS and SCFA production)
• Increase Butyrate production which helps to reduce inflammation and intestinal permeability

Synbiotic tip: A probiotic + prebiotic combo often works better than either alone. Some supplements combine the two — or add in fiber-rich foods like bananas, onions, or oats.

✅ Summary:

• You don’t have to take a prebiotic supplement and can focus on prebiotic foods
  
• Start slow to avoid bloating
  
• Especially helpful for constipation and bone support

Read this article on prebiotics for more information, and the best prebiotic foods and supplements available.

A Microbiome Strategy for Healthy Aging

Everyone does not need to always take probiotics, they can be useful to take for a short while to address a particular health issue – unless you are taking for osteoporosis and then it may be a long term strategy.

Also there is not one perfect probiotic, as you can see different strains have different benefits so switching them around can be a good idea.

A great way to know which strains you need is to do a stool test like the Vibrant Wellness Gut Zoomer Test, this will not only show you which strains you are deficient in but also assess for pathogenic bacteria, absorption markers and inflammation which makes it a great test to do.

✅ Quick Checklist:

• Match the strain to your specific health concern
  
• Aim for 2–10+ billion CFU/day, depending on the strain
  
• Use daily and consistently for 4+ weeks to see results
  
• Look for brands that disclose strain names, not just species
  
• Consider adding a prebiotic or eating more fiber-rich foods

If you would like specific help to interpret test results, address gut or other health issues you can schedule a time and I can help guide you on the best treatment plan for you.