A daily serving of plain yogurt, costing a few dollars a week, may contribute to slowing or even reversing biological aging at the cellular level, according to a recent study. Probiotic yogurt contains live bacterial cultures that are known to support gut health and potentially reduce inflammation.
The 12-week randomized controlled trial, published in the journal Aging, involved 48 overweight Japanese men aged between 50 and 74. Participants were divided into two groups: one that received daily dietary and exercise counseling along with 100 grams (approximately 0.4 cups) of plain yogurt containing the probiotic strain Bifidobacterium longum BB536, and a control group that continued their usual habits. Researchers measured aging biomarkers, including DunedinPACE, an epigenetic tool that tracks the pace of cellular aging, by analyzing blood samples at the beginning and end of the trial.
The group that consumed yogurt and received lifestyle counseling showed a roughly 2.2 percent slowdown in their pace of biological aging over the 12-week period. Within this intervention group, the slowdown relative to their baseline was statistically significant at 2.3 percent, while the control group's aging pace remained largely unchanged. The researchers noted that this percentage change is comparable to effects observed in longer, more intensive calorie-restriction studies, but achieved through more manageable lifestyle adjustments.
Beyond aging markers, the study also observed a notable decrease in a DNA marker called DNAmCystatinC, which is linked to kidney stress. This suggests potential benefits for metabolic and renal health. The intervention group showed a significant drop in this marker compared to the control group, indicating that the probiotic yogurt and lifestyle changes may help alleviate strain on the kidneys. The probiotic strain Bifidobacterium longum BB536 has been previously associated with reduced inflammation, improved digestive function, and enhanced immune response. Researchers hypothesize that the probiotic may reduce inflammation, a key aspect of aging, and influence gut-derived toxins that can negatively impact kidney function.
While the results are promising, the study authors emphasized that this was a small, short-term trial primarily involving middle-aged men. Further research is needed to confirm these findings, assess their long-term effects, and determine if they translate into extended or healthier lifespans across broader populations. The study also noted that yogurt, particularly when it contains specific probiotic strains like Bifidobacterium longum BB536, can be a beneficial food due to its potential to support gut health and reduce inflammation. Its versatility makes it an easily incorporable part of a daily diet.
However, the researchers cautioned that not all yogurts are equivalent, and the efficacy can depend on the specific probiotic strains present and their concentration. Some commercial yogurts may not contain sufficient live bacteria for a significant impact, or may use strains that have not been extensively studied in human trials. Many previous studies linking yogurt consumption to health benefits have been observational, making it difficult to establish a direct cause-and-effect relationship due to the presence of other healthy lifestyle factors in yogurt consumers.