The Power of Postbiotics in Midlife and Beyond

What is a postbiotic and why is it so important in health ageing?

The Importance of Postbiotics

As we age, prioritising gut health becomes essential for overall well-being, longevity, and vitality as gut health impacts all body systems. While probiotics (beneficial bacteria) and prebiotics (their food source) often steal the spotlight, there is an emerging awareness of the importance in gut health of postbiotics.

Postbiotics are bioactive compounds produced when bacteria in the gut break down fibre rich foods. These compounds have profound effects on immunity, inflammation, metabolism, and even cognitive function, making them a crucial focus for midlife health.

What Are Postbiotics?

Postbiotics are non-living, biologically active molecules derived from bacterial activity. They are the direct beneficial output of microbial fermentation.

There are a variety of different types of postbiotics that include:

Short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate
Bacterial metabolites like urolithin A, equol, and polyamines
Enzymes and peptides that support digestion and immune function
Cell wall fragments with anti-inflammatory properties

Key Postbiotics and Their Benefits

Butyrate – The Gut’s Anti-Inflammatory Super fuel

Butyrate, a short-chain fatty acid (SCFA), is a primary energy source for colon cells and plays a vital role in gut health and systemic inflammation. It is produced by certain bacteria within the gut with great names such as Faecalibacterium, Roseburia spp and Eubacterium rectale. If we are low in butyrate producing bacteria within the gut, we will likely be low in butyrate.

Benefits of Butyrate:

Supports gut barrier integrity: Strengthens the intestinal lining, preventing leaky gut and associated inflammation.
Reduces inflammation: Modulates immune responses, potentially reducing the risk of chronic diseases like inflammatory bowel disease (IBD) and autoimmune conditions.
Enhances metabolic health: Improves insulin sensitivity and may aid in weight management, especially important for women in perimenopause and menopause.
Potential cognitive benefits: Emerging research suggests a role in reducing neuroinflammation, linked to conditions like Alzheimer’s disease and dementia.

How to Boost Butyrate Production:

We can boost butyrate levels by generally taking care of our microbiome (look out for next week’s blog on how to do that) and more specifically for the butyrate producers:

Eat fibre-rich foods such as oats, legumes, flaxseeds, and vegetables.
Consume resistant starches (e.g., cooked and cooled potatoes, green bananas, whole grains).
Fermented foods with live cultures (like yogurt, kefir) may indirectly promote butyrate-producing bacteria.
Fish oil supports butyrate producing bacteria to produce more butyrate
You can supplement with prebiotics that contain specific fibres for boosting butyrate producers such as Partially hydrolysed guar gum(PHGG) and if needed, you can even supplement with butyrate directly for an anti-inflammatory boost to gut and immune health. I have found this to be extremely helpful for many clients experiencing gut and inflammation issues.

2. Urolithin A – A Cellular Rejuvenator

Urolithin A is a metabolite produced when gut bacteria break down ellagitannins, compounds found in pomegranates, berries, and nuts. It has drawn significant attention for its longevity giving properties.

Benefits of Urolithin A:

Enhances mitochondrial function: Stimulates mitophagy (removal of damaged mitochondria), improving energy efficiency at a cellular level.
Supports muscle strength: Clinical studies suggest it helps maintain muscle mass, crucial for midlife women facing sarcopenia (age-related muscle loss).
Potential longevity effects: By improving cellular health, urolithin A may contribute to lifespan extension and overall vitality.

How to Boost Urolithin A Production:

Consume foods rich in ellagitannins: pomegranates, raspberries, walnuts, and strawberries.
Maintain a diverse gut microbiome to foster bacteria capable of converting ellagitannins into urolithin A.
Supplement directly with Urolithin A.

3. Equol – A Natural Oestrogen Modulator

Equol is a postbiotic derived from the metabolism of soy isoflavones, particularly beneficial for women in midlife and menopause.

Benefits of Equol:

May alleviate menopausal symptoms: Some women experience fewer hot flashes and improved hormonal balance.
Supports bone health: Acts as a weak oestrogen to support bone density.
Promotes cardiovascular health: May improve lipid profiles and reduce oxidative stress.

How to Boost Equol Production:

Consume fermented soy foods like miso, tempeh, and natto.
Not everyone can naturally produce equol, so supplementation may be an option for some.

How to Support Postbiotic Production Naturally

To maximise the benefits of postbiotics, focus on these dietary and lifestyle habits:

Eat a fibre-rich diet: Whole plant foods promote microbial fermentation.
Include fermented foods: Yogurt, kimchi, sauerkraut, kefir, and kombucha encourage a balanced gut microbiome.
Diversify your diet: A varied intake of plant-based foods supports different beneficial gut bacteria.
Consider targeted supplements: If diet alone isn’t sufficient, postbiotic supplements may provide additional benefits.
Support and balance gut health: If you are struggling with gut symptoms such as bloating, flatulence or constipation, you may have an imbalance within your microbiome. This can happen around midlife and older as we can lose diversity of species within the gut due to general ageing, lifestyle and hormonal changes. It is important to address these issues for healthspan and lifespan. If you are experiencing gut issues, consider a gut test or support from a functional health practitioner.

The Future of Postbiotics for Longevity

Emerging research suggests postbiotics may hold the key to healthy ageing, improved metabolism, and longevity. Unlike probiotics, which can be affected by survival challenges in the gut, postbiotics offer a direct and stable way to harness gut health benefits. By optimising postbiotic production through diet and lifestyle, midlife women can support gut resilience, immune function, and cellular vitality for years to come.

If you struggle with gut health issues or are curious about your butyrate levels, I offer comprehensive gut testing to assess your microbiome and postbiotic production. Get in touch to learn how personalised support can help you optimise your digestive health and overall well-being for healthy ageing.

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Categories: : Gut health, Positive Ageing