If you’re over 50, you’ve probably noticed “gut health” being talked about a lot, covering everything from digestion and immunity to mood, weight, and even healthy ageing. But how much of this is backed by science, and how much is just marketing?

Research shows that the gut microbiome, your body’s community of bacteria and other microbes, is linked to ageing. Many studies show that older adults have lower levels of beneficial gut bacteria than younger people. But there are exceptions, for example, a 104-year-old had a gut microbiome with a highly diverse mix of beneficial bacteria and this person’s unique microbial and metabolic features caught researchers’ attention, suggesting that certain microbes might help promote longevity.

People who live the longest often have similarly unique microbiomes, though it’s still unclear exactly how these affect ageing. For most older adults, these results indicate that maintaining a balanced, diverse gut microbiome may support healthier ageing. Eating a variety of fibre-packed foods, ensuring adequate fluid intake, and staying active can help nurture your gut microbiome and may support healthier ageing.

However, there isn’t a simple or proven way to change your microbes to slow down the ageing process. Most human studies show links, not direct effects, and results are strongly influenced by diet, health, and medications.

The link between microbes and ageing is real. The “one supplement to slow ageing” story isn’t.

Here’s what the studies reveal, what it means for daily life in the UK, and how to make smart choices about gut supplements.

First, a quick refresher: what is the gut microbiome?

Your microbiome is made up of the microbes living in your digestive tract. They help break down parts of your food, especially fibre, produce helpful compounds like short-chain fatty acids, and work with your immune system.

Your microbiome isn’t a fixed organ. It changes daily, much like a wildflower meadow that grows or fades depending on your choices. As you get older, what you eat, your habits, stress, sleep, travel, illness, and medications all affect how it changes.

What the research shows: ageing and the gut microbiome move together.

1. Senior citizens commonly have a different gut “signature”

A review in Nutrients compiled studies on normal ageing, successful ageing, and longevity (Badal et al., 2020). The authors found that:

• Microbiome composition differs across age groups, and differences can be seen even between those in their 60’s and much older adults.
• It’s not always true that “older” means “less diverse.” In this review, older adults, especially the oldest, sometimes had higher diversity in their gut microbes and functions. It also showed that gut health isn’t just about having more diversity; which microbes are present and what they do are important too.

What this means for you: ageing is associated with measurable gut changes. But because most studies are cross-sectional (a snapshot in time), they can’t fully answer the big question: are microbes driving ageing, or is ageing (plus lifestyle/health changes) driving microbes?

2. Why scientists take the link seriously: “inflammaging” and immune changes

A review in Pharmacological Research describes a plausible two-way relationship between microbes and ageing biology (Biagi et al., 2013):

• Age-related microbiome changes are associated with age-related immune changes and inflammaging (chronic, low-grade inflammation that becomes more common as we age).
• The authors also explain that a microbial imbalance may contribute to inflammation, while inflammation and physiological ageing can further shift the microbiome.
• They also discuss the potential for pro- and prebiotics to support health in older adults.

What this means for you: there are biologically plausible ways that gut microbes could affect how we age, especially through immune signals, gut barrier health, and compounds made by microbes.

3. The 117-year-old “blueprint”: fascinating, but not a shortcut

What actually helps (and where supplements fit)

If you’re thinking, “So what should I do with this information?”, the most evidence-consistent approach is:

1. Making healthy dietary and lifestyle changes (because they shape the microbiome daily)
2. Then targeted supplementation (to support digestion, regularity, comfort and consistency)

Microbiome-friendly habits that stack up over time

• Aim for more fibre-rich plants, gradually: vegetables, pulses, oats, nuts, seeds. Remember to increase your water intake when increasing fibre intake.
• Include fermented foods if you can tolerate them: e.g. live yoghurt/kefir.
• Polyphenols (plant compounds microbes like): berries, olive oil, cocoa, green tea.
• Daily movement: walking and gentle resistance exercise support metabolic health (which links back to gut function).

“What to take”

This isn’t about “anti-ageing promises”. It’s about practical gut support you can build into a routine.

Option A: A daily probiotic foundation

Woods Health Multi‑Strain Probiotic

A simple choice if you want a straightforward probiotic as part of your daily routine.

• Designed to provide multiple strains of friendly bacteria (see the product page for full strain details and directions)

Link: https://www.woodshealth.com/multi-strain-probiotic.html

Option B: Fibre-focused bowel routine support (with added friendly bacteria)

Woods Health Bowel Care Plus

A good fit if your priority is supporting bowel regularity/comfort—particularly if your diet is low in fibre.

• Fibre-focused formula with added friendly bacteria (see the product page for full ingredients and directions)

Link: https://www.woodshealth.com/bowel-care-plus.html

Practical tip: If you’re adding fibre from food or supplements, increase it slowly and drink enough fluids. Jumping in too quickly is a common reason people feel gassy or bloated.

Consult your GP before starting any new supplements if you are on any medication or have a medical condition.

FAQs

Should I take probiotics every day after 50?

You can, but you don’t have to. Many people take probiotics daily to support digestion and regularity, especially during travel, stress, dietary changes, or when increasing fibre. The microbiome varies from person to person, so people respond differently.

A sensible approach is to try a product as directed and see how you feel, without expecting it to “reverse ageing.”

What about bloating?

Bloating can be caused by many factors: constipation, eating too quickly, sudden increases in fibre, stress, carbonated drinks, intolerances, or changes in gut bacteria.

If you’re introducing fibre or a probiotic:

• start low and go slow,
• keep fluids up,

Bottom line

Yes, scientific evidence supports a real link between microbes and ageing. Reviews and studies show that the microbiome changes with age. Studies of people who live extremely long lives offer interesting clues, but they don’t give us a single solution (Santos‑Pujol et al., 2025).

For most people over 50, the best strategy is:

• feed your microbes well (fibre and variety),
• support the basics (routine, hydration, movement),
• and consider a probiotic and/or fibre-based supplement as a practical add-on for day-to-day digestive wellbeing.

References

• Badal, V. D., et al. (2020). The Gut Microbiome, Ageing, and Longevity: A Systematic Review. Nutrients, 12(12), 3759. https://doi.org/10.3390/nu12123759
• Biagi, E., et al. (2013). Ageing and gut microbes: Perspectives for health maintenance and longevity. Pharmacological Research, 69(1), 11–20. https://doi.org/10.1016/j.phrs.2012.10.005
• Leite, G., et al. (2021). Age and the ageing process significantly alter the small bowel microbiome. Cell Reports, 36(13), 109765. https://doi.org/10.1016/j.celrep.2021.109765
• Santos‑Pujol, E., et al. (2025). The multiomics blueprint of the individual with the most extreme lifespan. Cell Reports Medicine, 6(10).