Emma Loewe is the Senior Sustainability Editor at mindbodygreen and the author of “Return to Nature: The New Science of How Natural Landscapes Restore Us.”
March 24, 2023
Our editors have independently chosen the products listed on this page. If you purchase something mentioned in this article, we may
As you age, your microbiome ages with you. With each passing decade, we can lose microbial diversity1 thanks to factors like age-associated stressors and immune challenges. This makes high-quality probiotics even more valuable once you hit the back half of life. Certain bacterial strains can also help support women 50+ as they navigate the side effects of perimenopause, menopause, and postmenopause.*
Here’s what women over 50 should look for in a probiotic supplement and nine of the best options available.
Should women over 50 take probiotics?
Probiotic supplements—which help augment the microbiome with an influx of good bacteria—can be helpful at any age. However, they may be particularly effective for managing some of the hormone-driven challenges of menopause.
For example, certain probiotic strains have been associated with increased production of follicle-stimulating hormone2 (FSH). FSH stimulates the production of estrogen, and it can be helpful for balancing temperature regulation, vaginal health, and mood during menopause.*
The decline in progesterone levels during menopause can negatively affect gastrointestinal tract functioning3 and contribute to gas, bloating, and weight gain—all issues that the right probiotics can help out with4 too.*
Some strains can also support a healthy vaginal microbiome and reduce the vaginal dryness5 associated with postmenopause, according to research.*
Other science-backed benefits of probiotics for women 50+ include improved bone strength and density6 and weight management/cardiometabolic health2.* One particularly interesting study out of Korea on 63 healthy women over 65 years old found that those who took a probiotic containing Bifidobacterium bifidum BGN4 and Bifidobacterium longum BORI for 12 weeks experienced less stress and more mental flexibility7 than those who took a placebo.*
We have roughly the same number of bacteria in our body as we do human cells8, so it pays to tend to these microbes with a probiotic that’s targeted for your exact needs. The key is taking bacterial strains that have been clinically studied for the benefits you’re after.
To help you on your search, mindbodygreen’s vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, identified the best probiotics on the market for women 50+ right now.
Summary
Probiotic supplements may help ease some of the difficulties of menopause by promoting gut health, vaginal balance, bone strength, cardiometabolic health, mood, and more. Regardless of menopausal status, they’re a valuable tool for healthy aging.*
How we picked
These formulas boast good bugs (probiotics!) targeted for women’s needs and wants, from supporting the vaginal microbiome and urogenital tract health to targeted strains for gut health and more.*
Since each probiotic strain has unique characteristics and health benefits, we prefer and elevate products that share with genus, species, and strain info per probiotic, as well as CFU dose info per strain.
We elevate reputable brands that prioritize quality testing, to ensure the potency of the probiotic and prebiotic ingredients, while also placing an emphasis on purity (limiting heavy metals, microbials, etc.).
From ingredient sourcing to packaging decisions, we prefer products created with sustainability in mind. As such, we highlight key certifications, as well as recyclable and eco-friendly containers.
The best probiotics for women 50+
Best for gas and bloating: mindbodygreen probiotic+
Pros
Helps aid digestion and ease bloat*
Supports healthy weight*
Contains 4 targeted, clinically studied strains for gut health
Sustainable packaging
Cons
Daily regimen to maximize benefits
Serving size: 1 capsule daily
Strains researched for:: Weight managementRegularityGut health & comfort
CFU: 32 billion
Best for weight management: Metagenics UltraFlora Control
Pros
Contains clinically studied strain for weight management*
Clean formula
Con
Single-strain formula may be a con to some
Serving size: 1 capsule daily
Strains researched for:: Weight management
CFU: 10 billion
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Best for vaginal health: Thorne Women’s Daily Probiotic
Pros
Affordable
Contains strains studied for vaginal health*
Cons
Plastic packaging
Some strains are in a proprietary blend
Serving size: 1 capsule daily
Strains researched for:: Vaginal healthVaginal pH
CFU: 10 billion
Best for women’s urinary tract health: MegaFood Women’s Probiotic + Prebiotic
Pros
B Corp certified
Added prebiotics
Contains clinically studied strains for vaginal and urinary tract health*
Cons
Needs to be taken with a meal
Needs to be stored in the fridge or freezer
Serving size: 2 capsules daily, with food
Strains researched for:: Vaginal healthUrinary tract health
CFU: 50 billion
Hormonal changes can also cause changes in the lining of the vagina and urinary tract that make them more susceptible to immune challenges. Taking MegaFood Women’s Probiotic + Prebiotic can help re-invigorate the urinary tract with 14 healthy bacterial strains, most notably Lactobacillus rhamnosus HN001 and Lactobacillus plantarum LP115.
You can feel good buying from MegaFood, a certified B Corp for its commitment to sustainability. Just note that this product should be taken with a meal and stored in the fridge or freezer upon arrival.
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Best for regularity: Ora Organic Trust Your Gut Powder
Pros
No added sugar
Contains prebiotics
Cons
Powder delivery not suitable for everyone
Serving size: 1 scoop
Strains researched for:: RegularityGut health & comfort
CFU: 20 billion
If you prefer a non-capsule option, this probiotic from Ora comes in a flavored powder that can be mixed with water or blended into smoothies, oatmeal, yogurt, etc. One scoop delivers seven bacterial strains in the Lactobacillus and Bifidobacterium genus that are geared toward digestive health, mood, and a healthy inflammatory response (though Ora recommends starting with half a scoop a day to get used to the product). As far as powders go, these are super clean and get their “apple raspberry” and “lavender lemonade” flavors from natural, organic sources with no added sugar.
This option may be particularly beneficial for those who struggle with regularity since its strains have been studied for both slowing things down and getting things moving. It also contains prebiotic fiber from organic Jerusalem artichokes for added gut support.*
Best for menopause: MenoLabs MenoFit®
Pros
Added nutrients for menopausal health*
Accompanying app for health tracking
Cons
Contains dairy (milk)
Serving size: 2 capsules daily, with food
Strains researched for:: Weight managementGut health & comfort
CFU: 25 billion
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Best multivitamin with probiotics: Garden of Life Vitamin Code 50 and Wiser Women’s Multi Capsules
Pros
Contains added fruit and veggies blend
Contains essential vitamins and minerals
Cons
4 capsules daily
Low CFU count
Serving size: 4 capsules daily
Strains researched for:: Gut health & comfort
CFU: 500 million
Looking for a probiotic that can also help meet your nutritional needs? This option from Garden of Life contains a modest amount of Lactobacillus bulgaricus and Lactobacillus plantarum for gut health, more than 20 powdered organically grown fruits and vegetables, and a well-rounded array of essential vitamins and minerals. It’s essentially a multivitamin, a fruit and veggie powder, and a probiotic in one—hence why each serving is a hefty four capsules. Reviewers note that even though taking so many capsules can be a pain, the product helps them feel more energized, focused, and strong.*
Best probiotic for menopause belly: Designs for Health Probiotic Supreme
Pros
Contains clinically studied strains for healthy body composition*
Cons
Expensive
Needs to be refrigerated
Serving size: 1 capsule daily
Strains researched for:: Weight managementUrinary tract health
CFU: 15 billion
Another fun side effect of menopause is the accumulation of body fat in the lower belly and torso, leading to what some call “menopause belly.” This probiotic by Designs for Health can help give you a leg up on a healthy and comfortable midsection with strains that have been studied to lower fat mass (B. Breve B-3), and it also has strains for immunity (L. Acidophilus La-14) and urinary tract health (L. Casei Lc-11).*
It’s designed as a slow-release formula to help ensure more of its beneficial probiotics actually reach the digestive tract. One capsule a day is all you need, but the product should be refrigerated to maintain quality.
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Best gummy probiotic: Renew Life Probiotics for Women
Pros
Contains added prebiotics and cranberry
No artificial flavors or synthetic colors
Cons
Added sugars
Low CFU count
Serving size: 2 gummies
CFU: 2 billion
Got a sweet tooth? Probiotic gummies are here for you. This option from Renew Life packs in two strands, B. coagulans SNZ 1969for digestive regularity and B. subtilis DE111, which has been studied for healthy cholesterol levels, plus prebiotics and cranberry powder for urinary health.*
It’s a relatively healthy option as far as gummies go, with no artificial flavors or synthetic colors, though each serving does contain 3 grams of added sugar. At 2 billion CFUs per serving, it also doesn’t deliver as many good bugs as many other picks on the list.
How to choose
When deciding on the right probiotic for you, you’ll first want to consider your unique needs. Eager to ease bloat and gas? Look for a probiotic that uses strains specifically for gut health. Working on your weight management? There are strains that have been studied for that, too. Ideally, the company you’re buying from will be transparent about the exact bacteria in its product (down to the strain) so you can know exactly what you’re putting in your body and why.
As you’re shopping, take note of the number of colony-forming units (CFUs) in each product. While more CFUs aren’t necessarily better, you’ll want to make sure each strain is present in a clinically relevant amount—i.e., one that’s been shown to be beneficial in scientific testing. This can get confusing, so we broke down everything you need to know about probiotic dosing here.
Finally, you’ll want to choose a probiotic that is easy to incorporate into your life. If you’re not great about taking pills, a gummy option might be more suitable (just look out for added sugar). If you always forget to take supplements with meals, opt for a probiotic that can be consumed without food.
These are just a few of the probiotic benefits that may be of special interest to women over 50:*
Frequently Asked Questions
Are probiotics safe for women over 50?
Probiotics are generally regarded as safe to take at any age, though you may experience gas or bloating when introducing new bacterial strains into your system. It’s never a bad idea to check with your doctor before introducing a new supplement into your routine, though, especially if you have underlying health issues.
What is the best probiotic for women over 50?
It depends on what you’re using it for! No two microbiomes are the same, so different people will find success with different supplements. But if you’re looking for digestive support, mindbodygreen’s probiotic+ supplement contains four strains clinically studied for gut health, and if it’s urinary tract health you’re after, MegaFood Women’s Probiotic + Prebiotic has strains researched for this purpose.*
What’s the best probiotic for women’s vaginal health?
Thorne’s Women’s Daily Probiotic came out on top in our “best for vaginal health” category thanks to strains that have been shown to support vaginal health and pH balance.*
The takeaway.
It’s never too late to introduce a high-quality probiotic into your routine and get the good bugs on your side. Probiotics can help women over 50 support their weight, digestive health, heart health, vaginal and urinary tract health, and more.* But they don’t work in isolation. Be sure to pair them with other microbiome-supporting habits like eating a nutrient-dense diet, managing stress, and getting plenty of exercise.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.
