How Gut Health Impacts Ageing (The Role of Gut Microbes in Slowing Down Ageing)

Understanding the link between gut health and ageing is an area of growing interest. Research now shows that the trillions of microbes in the gut play a key role in how well we age, influencing everything from immune function to cognitive health. 

The insights in this article are provided by Vivere's Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome, making her well-placed to explain how gut microbes may help slow down the ageing process.

Here are the five biggest takeaways from this article about how gut health impact ageing:

• Gut microbes influence healthy ageing by supporting digestion, immunity and nutrient absorption.

• An imbalanced gut microbiome has been linked with inflammation, a major contributor to age-related conditions.

• Diet, lifestyle and personalised nutrition play a central role in shaping gut health over time.

• Supporting gut health may protect against age-related decline in brain and heart health.

• Small, sustainable dietary and lifestyle changes can promote a diverse gut microbiome, which supports healthy ageing.

The gut microbiome is a complex community of bacteria, fungi and other microorganisms that live in the digestive system. While once thought to only aid digestion, we now know these microbes play a much wider role in health. They help regulate the immune system, influence metabolism, produce essential nutrients and protect against harmful bacteria.

As we age, the composition of the gut microbiome changes. Research suggests that reduced microbial diversity is often linked to age-related health issues [1] [2] [3]. Older adults with a less diverse gut microbiome are more likely to experience frailty, reduced immune function and chronic inflammation. On the other hand, people with a rich and balanced microbiome tend to have better health outcomes and quality of life.

Studying the microbiome in older adults can be complicated, as it can be difficult to separate changes caused by age from those linked to health conditions. To better understand this, researchers often look at people of very advanced age, such as centenarians (100 years and older) and supercentenarians (110 years and older). 

These individuals provide unique insights, as their microbiome may support longevity rather than reflect negative aspects of ageing. For instance, certain bacteria which usually decline in older adults are found in higher levels among semi-supercentenarians (105–109 years old), suggesting they may be beneficial. Another example is Akkermansia, a bacterium associated with healthy ageing, which appears in even greater abundance in people of extreme age [4].

One of the most significant connections between gut health and ageing is the role of inflammation. Chronic, low-grade inflammation is strongly linked with age-related diseases including type 2 diabetes, cardiovascular disease and dementia [5] [6] [7] [8].

An imbalanced gut microbiome can contribute to this inflammation. Harmful bacteria may produce toxins that weaken the gut lining, allowing substances to enter the bloodstream and trigger immune responses. Over time, this can drive long-term inflammation, speeding up the ageing process.

Maintaining a healthy gut microbiome helps reduce these risks. Beneficial bacteria produce short-chain fatty acids such as butyrate, which strengthen the gut barrier and reduce inflammation throughout the body [9] [10] [11]. This highlights how nurturing gut health can directly support healthier ageing.

Ageing is often associated with changes in brain health, including memory decline and increased risk of conditions such as Alzheimer's disease. Recent studies suggest that gut health plays a role in this process through what is known as the gut-brain axis [12] [13] [14] [15] [16] [17] [18].

The gut-brain axis is a two-way communication system between the digestive tract and the brain. Gut microbes produce neurotransmitters and other signalling molecules that influence mood, cognition and stress responses. An imbalanced microbiome has been linked to depression, anxiety and cognitive decline.

By supporting a healthy gut microbiome and diversifying your gut flora profile, it may be possible to promote brain resilience as we age. Diets rich in fibre, fermented foods, polyphenols and certain supplements have been shown to encourage beneficial bacteria, which in turn may have protective effects on brain function.

The health of the heart and blood vessels is another area where gut microbes play a role. Certain bacteria in the gut influence cholesterol levels, blood pressure regulation and blood vessel function. On the other hand, an imbalanced microbiome can produce metabolites such as trimethylamine N-oxide (TMAO), which has been linked to increased cardiovascular risk [19] [20] [21] [22].

Supporting gut health through diet and lifestyle changes may therefore help maintain cardiovascular health in later life. A diverse, fibre-rich diet can increase populations of beneficial bacteria that support heart health while reducing harmful microbial activity.

The gut microbiome is highly responsive to diet and lifestyle. By making thoughtful changes, it is possible to support microbial diversity and promote healthy ageing. Evidence-based strategies include:

Fibre feeds beneficial gut bacteria, encouraging them to produce protective compounds such as short-chain fatty acids. Wholegrains, fruits, vegetables, legumes and nuts are excellent sources.

Foods like yoghurt, kefir, sauerkraut and kimchi contain live bacteria that can add diversity to the gut microbiome.

Diets high in refined sugars and additives may encourage harmful bacteria to thrive, disrupting microbial balance.

Regular physical activity has been linked to a more diverse gut microbiome. It also supports overall health, reducing the risk of age-related decline.

Sleep and stress directly affect the gut microbiome through hormonal and immune pathways. Establishing good sleep hygiene and using stress management techniques such as mindfulness can help.

Not everyone’s microbiome is the same. Genetics, environment and lifestyle shape the types of bacteria present in each person’s gut. Because of this, personalised nutrition is becoming increasingly important in supporting healthy ageing.

Advances in gut microbiome testing allow for a more tailored approach, identifying which foods and nutrients are most beneficial for each individual. This means that dietary recommendations can go beyond general advice, helping people to make targeted choices that support their unique microbiome and long-term health.

At Vivere, we offer advanced gut microbiome testing and personalised nutritional advice based on your results. Following our recommendations can make a massive impact on your overall health and how your body is ageing.

“Gut health plays a central role in the ageing process, influencing immunity, inflammation, cognitive function and heart health. By supporting the gut microbiome with evidence-based nutrition and lifestyle choices, it is possible to improve health outcomes as we age. A personalised approach, guided by the latest science at Vivere, can make these benefits even more impactful.”

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] The gut microbiome of healthy long-living people - PMC

[2] Aging through the lens of the gut microbiome: Challenges and therapeutic opportunities - ScienceDirect

[3] The gut microbiota and aging: interactions, implications, and interventions - PMC

[4] Gut Microbiota and Extreme Longevity: Current Biology - Cell

[5] Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty - PMC

[6] Redefining Chronic Inflammation in Aging and Age-Related Diseases: Proposal of the Senoinflammation Concept - PMC

[7] Chronic inflammation in the etiology of disease across the life span | Nature Medicine

[8] Health relevance of the modification of low grade inflammation in ageing (inflammageing) and the role of nutrition - ScienceDirect

[9] Short Chain Fatty Acids (SCFAs)-Mediated Gut Epithelial and Immune Regulation and Its Relevance for Inflammatory Bowel Diseases - PMC

[10] Potential beneficial effects of butyrate in intestinal and extraintestinal diseases - PMC

[11] The Role of Short Chain Fatty Acids in Inflammation and Body Health - PMC

[12] Brain-Gut-Microbiota Axis in Alzheimer’s Disease - PMC

[13] Gut-brain axis and Alzheimer's disease: Therapeutic interventions and strategies - ScienceDirect

[14] Current understanding of the Alzheimer’s disease-associated microbiome and therapeutic strategies | Experimental & Molecular Medicine - Nature

[15] Exploring the gut-brain axis in alzheimer’s disease treatment via probiotics: evidence from animal studies-a systematic review and meta-analysis | BMC Neurology

[16] Gut-brain axis through the lens of gut microbiota and their relationships with Alzheimer's disease pathology: Review and recommendations - ScienceDirect

[17] Beyond the brain: The gut microbiome and Alzheimer’s disease | National Institute on Aging

[18] Microbiota–gut–brain axis and its therapeutic applications in neurodegenerative diseases | Signal Transduction and Targeted Therapy - Nature

[19] Impact of gut microbiota on cardiac aging - ScienceDirect

[20] The role of gut microbiota in cardiovascular diseases and their potential as novel therapeutic targets - ScienceDirect

[21] Gut Microbiota and Cardiovascular Disease: Evidence on the Metabolic and Inflammatory Background of a Complex Relationship - PMC

[22] Gut microbial diversity is associated with lower arterial stiffness in women | European Heart Journal | Oxford Academic