We Did The Research & These Are The Absolute Best Probiotics For Women 50+

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 post-menopause.*

Here's what women over 50 should look for in a probiotic supplement, and nine of the best options available.

The best probiotics for women 50+

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 postmenopausal, 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.*

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 healthSustainable 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

Best for vaginal health: Thorne Women's Daily Probiotic

Pros

AffordableContains strains studied for vaginal health*

Cons

Plastic packagingSome 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 certifiedAdded prebioticsContains clinically studied strains for vaginal and urinary tract health*

Cons

Needs to be taken with a mealNeeds 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.

These have been shown in preclinical studies to help protect against urinary tract health concerns, and they might have a beneficial impact on mood too, as HN001 has been studied for combatting anxiousness and mood support during the postpartum period. The probiotic also contains prebiotics (from beet, burdock, and dandelion roots) to feed these beneficial bacteria, and the added cranberry for further protection against harmful bacteria is a nice touch.*

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.

Best for regularity: Ora Organic Trust Your Gut Powder

Pros

No added sugarContains 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

Best multivitamin with probiotics: Garden of Life Vitamin Code 50 and Wiser Women's Multi Capsules

Pros

Contains added fruit and veggies blendContains essential vitamins and minerals

Cons

4 capsules dailyLow 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

ExpensiveNeeds 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.

Best gummy probiotic: Renew Life Probiotics for Women

Pros

Contains added prebiotics and cranberryNo artificial flavors or synthetic colors

Cons

Added sugarsLow 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 1969 for 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.

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—ie. 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.

Pair your new probiotic with a gut-healthy diet and regular physical activity9 to protect your diverse microbiome as you age—and support longevity and healthspan in the process10.