What do gut health supplements do? What are the four “pillars” of gut health that supplements can address? Discover the top 10 digestive health supplements to support optimal digestion, a healthy microbiome, better regularity, and improved digestive comfort.

Unveiling the Power of Gut Health Supplements

Digestive health supplements are not a one-size-fits-all solution, as they can address a variety of needs related to the four “pillars” of gut health: digestion, probiotics, regularity, and digestive comfort. By understanding the specific goals you hope to achieve, you can select the right supplements to support your overall well-being.

Digestive Enzymes: Unlocking Nutrient Absorption

Digestive enzyme supplements can be a game-changer for those who struggle with certain foods or experience prolonged digestive discomfort. These supplements help break down macronutrients, such as proteins, fats, and carbohydrates, allowing your body to more efficiently absorb the nutrients and eliminate waste. If you find that certain foods “don’t agree with you,” digestive enzymes may be a helpful addition to your routine.

The Power of Probiotics: Cultivating a Healthy Microbiome

Probiotics are the beneficial bacteria and yeasts that play a crucial role in maintaining a balanced and thriving gut microbiome. While you can obtain probiotics from fermented foods, supplements can help ensure your gut has the support it needs, even during times of stress or disruption. By “crowding out” unwanted bacteria, probiotics can help promote a healthy, acidic environment in your digestive system.

Achieving Regularity: The Importance of Bowel Health

Regular bowel movements are an essential component of a healthy digestive system. Supplements that support regularity can help relieve occasional gas, bloating, and other discomforts associated with an irregular digestive tract. Maintaining a consistent bowel schedule is key to overall gut health and comfort.

Soothing Digestive Discomforts: Relief from Gas and Bloating

While supplements for digestion, probiotics, and regularity can help maintain a healthy gut, sometimes you need targeted support to address specific occasional discomforts. Certain nutrients and compounds can provide relief from gas, bloating, and other digestive complaints, helping you feel more comfortable and at ease.

Exploring the Top 10 Gut Health Supplements

Now that we’ve covered the different categories of digestive health supplements, let’s delve into the top 10 options in this category. Whether you’re seeking optimal digestion, a balanced microbiome, better regularity, or relief from occasional discomforts, these supplements offer a comprehensive approach to supporting your gut health.

1. Digestive Enzyme Supplements

Digestive enzyme supplements support healthy digestion by breaking down the foods you consume, allowing your body to more effectively absorb the nutrients and eliminate waste. These supplements can be particularly helpful if you struggle with certain types of foods or experience prolonged digestive discomfort.

What types of digestive enzymes are important?

Digestive enzyme supplements often contain a variety of enzymes to target different macronutrients. Proteases help break down proteins, lactase aids in the digestion of dairy products, and lipases are responsible for breaking down fats. Additionally, alpha-galactosidase can assist in the digestion of legumes and cruciferous vegetables, which are notorious for causing occasional gas and bloating.

2. Probiotic Supplements

Probiotics are the beneficial bacteria and yeasts that play a crucial role in maintaining a healthy gut microbiome. While you can obtain probiotics from fermented foods, supplements can help ensure your gut has the support it needs, even during times of stress or disruption.

How do probiotics support gut health?

Probiotics help “crowd out” unwanted bacteria in your microbiome and maintain an acidic pH in your digestive system, which is essential for a healthy gut. In addition, probiotics can aid in the production of digestive enzymes, further supporting optimal digestion and nutrient absorption.

3. Fiber Supplements

Fiber is essential for maintaining regular bowel movements and promoting overall digestive health. Supplements that provide soluble and insoluble fiber can help regulate your digestive system, reduce occasional gas and bloating, and support the growth of beneficial gut bacteria.

What are the benefits of fiber supplements?

Fiber supplements can help soften stool, promoting regular and comfortable bowel movements. Additionally, the indigestible fibers can serve as “food” for the beneficial bacteria in your gut, helping to cultivate a healthy microbiome.

4. Prebiotic Supplements

Prebiotics are the non-digestible fibers that act as “food” for the probiotics in your gut. By nourishing the beneficial bacteria, prebiotic supplements can help support the growth and maintenance of a thriving gut microbiome.

How do prebiotics and probiotics work together?

Prebiotics and probiotics work hand-in-hand to promote a healthy gut. Prebiotics provide the sustenance that probiotics need to thrive, while probiotics convert the prebiotics into short-chain fatty acids that offer various health benefits.

5. Digestive Bitters

Digestive bitters are a blend of bitter-tasting herbs and compounds that can stimulate the production of digestive juices, including stomach acid and bile. This can help improve the breakdown and absorption of the foods you consume, leading to better overall digestion.

What are the benefits of digestive bitters?

Digestive bitters can help enhance the body’s natural digestive processes, aiding in the breakdown of fats, proteins, and carbohydrates. This can lead to improved nutrient absorption and reduced occasional digestive discomforts, such as bloating and gas.

6. Betaine HCL Supplements

Betaine HCL, or hydrochloric acid, is a compound that can help support healthy stomach acid production. As we age, our stomach acid levels may decline, which can impair digestion. Betaine HCL supplements can help restore optimal stomach acid levels, promoting better nutrient absorption and supporting overall gut health.

How can betaine HCL improve digestion?

Adequate stomach acid is essential for proper digestion and nutrient absorption. Betaine HCL supplements can help stimulate the production of stomach acid, ensuring that foods are broken down effectively and that the nutrients within them can be readily absorbed by the body.

7. Ginger Supplements

Ginger is a versatile herb that offers a range of benefits for digestive health. Ginger supplements can help soothe occasional gastrointestinal discomforts, reduce bloating and gas, and support overall gut function.

What are the digestive benefits of ginger?

Ginger contains compounds that can help stimulate digestive juices, promote healthy gut motility, and reduce inflammation in the digestive tract. This can lead to improved nutrient absorption, reduced occasional bloating and gas, and a more comfortable overall digestive experience.

8. Peppermint Oil Supplements

Peppermint oil is known for its ability to provide relief from occasional digestive discomforts, such as bloating, gas, and abdominal pain. Peppermint oil supplements can help soothe the gastrointestinal tract and promote a more comfortable digestive experience.

How does peppermint oil support gut health?

Peppermint oil contains menthol, a compound that can help relax the smooth muscles of the digestive tract, allowing for better intestinal function and reduced occasional discomforts. Additionally, peppermint oil may have antimicrobial properties that can help maintain a healthy gut microbiome.

9. Activated Charcoal Supplements

Activated charcoal is a unique supplement that can help address occasional digestive issues, such as gas, bloating, and occasional diarrhea. By adsorbing toxins and unwanted compounds in the digestive tract, activated charcoal can provide relief and support overall gut health.

What are the benefits of activated charcoal for the gut?

Activated charcoal is known for its ability to bind to and remove toxins, gases, and other unwanted substances from the digestive system. This can help alleviate occasional discomforts, promote regularity, and support the overall health of the gut.

10. Enzymes for Specific Dietary Needs

In addition to general digestive enzyme supplements, there are also specialized enzymes designed to target the digestion of specific food groups or compounds. For example, lactase can aid in the breakdown of lactose, while alpha-galactosidase can help with the digestion of legumes and cruciferous vegetables.

How can specialized enzymes support dietary needs?

Targeted enzyme supplements can be particularly helpful for individuals with food sensitivities or intolerances. By providing the specific enzymes needed to break down problematic foods, these supplements can help prevent occasional digestive discomforts and support overall gut health.

Top 10 Digestive Health Supplements

Published: August 2022

By:

John Gawley, Health & Wellness Writer

Who should take gut health supplements? If you’ve ever avoided a food because it “doesn’t agree with you,” had your lunch “repeat” on you, or are just someone who strives to be head-to-toe healthier, then the answer is you!

The good news is that supplements for gut health and digestion are generally safe and well tolerated. They can make our lives a whole lot more comfortable, too, by relieving occasional gastric and digestive discomforts.

Plus, the better your digestive tract health, the better your overall health will be—so let’s explore our top 10 dietary supplements for your digestive system.

What do gut health supplements do?

Digestive health supplements vary from digestive enzymes supplements to probiotic supplements to everything in between. This is very much not a “one size fits all” category when it comes to gut health. So how to choose the right digestive supplement for your needs?

It helps to define what your goals are. There are four “pillars” of gut health that supplements can address:

1. Digestion

   —In its simplest definition, digestion is the act where your body breaks down foods you eat into the macronutrients your body needs to function. It does so by using a combination of physical and chemical processes: chewing and swallowing your food is only the start! Then everything from digestive enzymes to probiotics gets involved. But sometimes digestion gets sidetracked or even derailed by stress, or a combination of foods or nutrients which it’s not prepared for. When that happens, supplements for digestion can help—more on those in a bit!

2. Probiotics

   —The word “probiotics” refers to helpful bacteria (as well as yeasts) that can be beneficial to your body. While there are probiotics that affect your skin, mood, and even your liver, these tiny organisms are most famous for their role within your digestive system, where they help you digest the food you eat. There are multiple types of probiotics, which can benefit your intestinal health (and immune, heart, and even throat health, for that matter) in different ways.

3. Regularity

   —Regular bowel movements are an important part of gut health. In fact, like any system, keeping your digestive tract running “on schedule” is key to digestive health and comfort: aside from vacating intestinal waste, regularity helps relieve occasional gas and bloating.

4. Digestive comfort

   —While digestive enzymes, probiotics and supplements for regularity are great supplements to maintain gut health, sometimes you need a little help dealing with specific occasional discomforts that arise from your digestive system, such as gas or bloating. Fortunately, there are nutrients available as digestive health supplements to relieve these complaints.

Top 10 Gut Health Supplements

Now that we’ve covered the different types of digestive health supplements, let’s dig into the top 10 supplements in this category—whether you’re seeking optimal digestion, a healthy microbiome, better regularity, or more comfort.

1. Digestive enzyme supplements

Digestive enzymes support healthy digestion by breaking down foods so your body can absorb the nutrients and eliminate the waste more easily. These come in handy if certain types of foods seem to “stay with you” longer than others, or simply don’t agree with you. If you need a little help breaking down the meat in your diet, look for a protease, a class of enzymes that break down protein. Lactase helps you digest dairy products. Fat needs its own class of enzymes, too, called lipase.

And while eating leafy greens is good for you, cruciferous vegetables are among the most difficult for some of us to digest! Alpha galactosidase helps break down legumes (those are beans) and cruciferous veggies: cauliflower, broccoli, and cabbage—notorious for causing occasional bloating, gas and generalized digestive discomfort. A good digestive enzyme supplement will have all these enzymes and more.

2. Probiotics

Probiotics are a must-have to maintain overall gut health. These beneficial bacteria help “crowd out” unwanted bacteria in your microbiome and help maintain an acidic pH in your digestive system. One way to support your beneficial intestinal bacteria is to eat probiotic-rich foods. But as an added measure, since everyday stress and other factors can impact the health and population size of your naturally occurring beneficial bacteria, probiotic supplements are a great way to keep those troops rallied, even in trying times! Added bonus: probiotic supplements help your body produce digestive enzymes.

It’s important to understand that a good probiotic won’t have just one (or even three) probiotic strains. There are several genus names to look for, but two stand out: Lactobacillus and Bifidobacterium. In addition to aiding with digestion and nutrient breakdown, strains of Lactobacillus and Bifidobacterium have been clinically studied to help with stool frequency in adults who experience occasional constipation.

Just make sure you’re taking a multi-strain probiotic supplement with clinically studied dosages—which will usually be in the billions of colony-forming units, or CFUs.

Digestive Enzymes or Probiotic Supplements: Which is Better?

If you’re trying to choose between digestive enzyme supplements or a probiotic supplement, keep these helpful hints in mind:

• Enzymes

  are chemical compounds, not living organisms. Enzymes help you break down the food you eat. Not every enzyme works on every food. So if you’re seeking to support digestion and comfort after meals, then a digestive enzyme supplement is probably in order.

• Probiotics

  are alive. They are part of your gut microbiome: the community of bacteria that live in your gut. Probiotic supplements contain specific strains that help keep that environment running smoothly, which plays a key role in optimum nutrient absorption as well as immune health. Some probiotic strains have additional health benefits, as well.

Long story short: you can take a probiotic supplement to support general, overall gut health. Digestive enzymes are a plus if you’re looking to promote health, efficient digestion. Ultimately, digestive enzymes and probiotics work differently.

Good news: You can take a probiotic and digestive enzyme combo supplement—why not have the best of both worlds?

3. Bacteriophages

Bacteriophages aren’t the same thing as probiotics. Yet, they play a similar role in your digestive system. These nucleic acids surrounded by a protein structure do target unwanted bacteria (each to a specific species of bacterium), while leaving the desired probiotic strains alone. This makes bacteriophages a great addition to a science-based probiotic supplement, because they help the probiotic strains in the formula thrive so they can ‘do their job’ more effectively.

4. Prebiotics

If you take a probiotic (whether it’s combined with bacteriophages, digestive enzymes, or is another formula), adding a prebiotic supplement will help enhance the effectiveness of the probiotic supplement. That’s because prebiotics are basically a food source (usually xylooligosaccharides, a kind of fiber) for the Bifidobacterium (a beneficial bacteria strain) in your gut.

Pro tip: When choosing a prebiotic, more is not better! In fact, too much prebiotic material can cause digestive discomfort. So pick a prebiotic supplement that’s been clinically studied to work in smaller doses.

5. Fiber

Probably the best digestive health supplement for regularity is fiber. A fiber-rich diet (either from the foods you eat or as a supplemental product) is important for the digestive health process. Fiber helps with bowel movements by absorbing water into the stool (making it easier to pass).

Somewhat paradoxically, fiber also bulks stool so it’s not “loose.” And as we read earlier, fiber can even work as a prebiotic to feed those healthy probiotics—so they can aid everything from digestion to immune defenses. So fiber not only directly supports regularity, it also supports overall digestive health!

6.

Vitamin C

Maybe you think of vitamin C as an immune system must-have—and you’re not wrong. But that’s not all it can do—that’s why we’re including it in this gut health lineup! If you suffer from occasional constipation, I have some good news for you: all it takes to get the digestive train moving again is a little vitamin C (paired with a little magnesium). That’s right, vitamin C can act as an “osmotic agent,” which is a fancy way of saying it draws water into your intestines, which in turn promotes regularity.

And unlike other regularity products, you also get the health benefits of both vitamin C (immune system, heart, skin health and more) and magnesium (great for the heart, brain and mood). And if you take your vitamin C + magnesium carbonate in powder form, you can vary your dosage to find the amount that’s just right for you—no additional fiber required!

7. Dietary supplements for regularity

Some people don’t need to wear a watch—their bathroom breaks let them know what time it is! While being that regular isn’t necessary, an unpredictable schedule can lead to occasional discomfort. Yet again, a probiotic supplement is your go-to for this digestive health goal. We mentioned earlier that certain Bifidobacterium probiotic strains have been extensively studied for digestive health and regularity. It turns out there’s a specific strain—Bifidobacterium lactis HN019—that can help relieve occasional constipation in 14 days of regular use. B. lactis HN019 also improves colonic transit speed: the time it takes food to move through your digestive system.

8. Bloating & occasional gas supplements

If you experience occasional gas or bloating after you eat, try a combination of artichoke, ginger and fennel seed (these three ingredients are among the top foods that fight bloating). Artichoke leaf combined with ginger root can “move food along” your digestive tract—and fennel seed extract inhibits the bacteria that create the gas in the first place.

But what if you don’t feel like eating those for dessert? We don’t blame you! Fortunately, there’s a gut health supplement you can take instead—this artichoke leaf, ginger & fennel supplement works best when you swallow it before you eat.

9. Esophageal supplements

“Oh my esophagus” said no one, ever, but that feeling that a food is “repeating” on you is indeed an uncomfortable esophagus! Fortunately, you can cool things down with a combination of licorice and calcium. Chewable calcium carbonate is well-known for its ability to maintain pH in the esophagus, and licorice root extract supports a healthy inflammatory response to support gastric health.

10. Zinc L-carnosine

Your stomach is filled with digestive juices. A thin layer of mucus protects the lining of your stomach from its own contents—otherwise, you start digesting the stomach wall. When this mucus layer gets thin or disappears, it can lead to discomfort. You can help keep this protective layer, well, protective, by supplementing with zinc and L-carnosine combined with an inert form L. reuteri bacteria, which binds to bacteria that can affect your stomach wall, rendering them harmless.

Colon cleanses: Are they worth it?

You’ve probably heard of colon cleanses: A product that purports to “cleanse” your colon—usually by moving a whole bunch of bulking agent through your digestive tract relatively quickly. So, are they safe? These products can lead to dehydration and electrolyte imbalance. Still, there are many people who swear by such things, but the science to support their health benefit is inconclusive at best. Here’s why: it’s your liver and kidneys that do most of the cleansing your body needs (this process is called detoxification).

Plus, helpful bacteria in your colon detoxify food waste, and the lining of your intestines regenerate quickly—so the chances that anything harmful will “build up” in there are slim (at least if you’re staying regular by eating lots of fiber and maybe taking a supplement or two).

Generally speaking, a healthy lifestyle and nutritious, well-balanced diet are better for your colon than a “cleanse”—but if you want to try it and your doctor says it’s a good idea (or has specifically requested you do one in order to facilitate a medical procedure) then go for it.

Which digestive supplement is right for you? Take this digestive health quiz.

References

• Akbar A, Shreenath AP. “High Fiber Diet.” StatPearls. May 2022. https://www.ncbi.nlm.nih.gov/books/NBK559033/
• Denhard, M, MS, RD, LDN. “Digestive Enzymes and Digestive Enzyme Supplements.” Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements
• Gill SK, et al. “Dietary fibre in gastrointestinal health and disease.” Nat Rev Gastroenterol Hepatol. February 2021. https://pubmed.ncbi.nlm.nih.gov/33208922/
• Kasman, Laura M., et al. “Bacteriophages.” StatPearls. September 2021. https://www.ncbi.nlm.nih.gov/books/NBK493185/
• Mahmood, A, et al. “Zinc carnosine, a health food supplement that stabilises small bowel integrity and stimulates gut repair processes.” Gut. June 2006. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1856764/
• Miller LE, et al. “Effects of probiotic-containing products on stool frequency and intestinal transit in constipated adults: systematic review and meta-analysis of randomized controlled trials. ” Ann Gastroenterol. September 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5670282/
• Piccio, Michael F., M.D. “Is colon cleansing a good way to eliminate toxins from your body?” Mayo Clinic. May 2022. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/colon-cleansing/faq-20058435

By:

John Gawley, Health & Wellness Writer

John Gawley graduated from the University of Miami with a degree in English before beginning his career as a technical writer, copy writer and content manager. John has extensive experience in the health and wellness field, and he is the Senior Copywriter at Life Extension.

Scientifically Reviewed By:

Michael A. Smith, MD

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Check up vitamins and minerals for diseases of the stomach and intestines

The complex allows you to identify the main deficiencies of vitamins and minerals in diseases of the stomach and intestines.

Vitamin B9
Lack of vitamin B9 develops in patients with diseases of the gastrointestinal tract due to malabsorption or formation of the vitamin, with helminthic invasions.

Vitamin B12
Vitamin B12 and vitamin B9 may be deficient in diseases of the gastrointestinal tract or when taking certain medications.

Vitamin B6
Vitamin B6 is a water-soluble vitamin. Vitamin B6 enters the human body with plant and animal food, can be synthesized by the intestinal microflora. Hypovitaminosis (vitamin deficiency) B6 can occur due to an unbalanced, monotonous diet. Lack of vitamin B6 develops in patients with diseases of the gastrointestinal tract due to malabsorption or formation of the vitamin.

Magnesium
Magnesium takes part in energy and electrolyte metabolism, acts as a regulator of cell growth, and is necessary at all stages of the synthesis of protein molecules. The role of magnesium in the processes of membrane transport is especially important.

Calcium
Calcium is an essential trace element with important regulatory, metabolic and structural functions, the active effects of which are carried out in an ionized form. The constancy of the content of calcium in the blood is ensured by the balance of the processes of its absorption in the intestine, metabolism in the bone tissue and excretion by the kidneys.

Selenium
The literature provides data on the relationship between the amount of selenium in the blood serum and the composition of the intestinal microbiota. In the course of the studies, it was found that the normal level of selenium in the blood serum, in comparison with its deficiency, is associated with an increase in the number of bacteria of the Porphyromonadaceae family belonging to the genus Bacteroides, and the Faecalibacterium prausnitzii species of the Firmicutes type, as well as with a decrease in the number of bacteria of the Parabacteroides genus of the Bacterodes type. In addition, it was found that bacterial cells use selenium to produce their own selenoproteins, thereby reducing its level in the blood serum.

Vitamin K
Vitamin K is the only fat-soluble vitamin synthesized by microflora. Responsible for calcium delivery, prothrombin synthesis in the liver and blood clotting. It plays an important role in the metabolism of bone and connective tissues and is involved in the production of 16 proteins.
The main role of vitamin D is to regulate calcium and phosphorus metabolism and bone mineralization. It is known to maintain good dental health. In addition, a deficiency of this vitamin is associated with an increased risk of colon cancer.

Serum iron
The main role of iron is to ensure the transport of oxygen to peripheral tissues. Iron deficiency anemia negatively affects the state of all organs and systems, including the gastrointestinal tract. In severe iron deficiency anemia, atrophy of the mucous membrane of the oral cavity, pharynx and esophagus can be observed.

Phosphorus
Phosphorus is needed by the body for energy production, muscle and nervous function, and bone growth. Phosphates, being a kind of buffer, play an important role in maintaining the acid-base balance.

Composition of the complex:

• 14.181 Vitamin B9 (folic acid)
• 35.104 Vitamin K
• 14.148 Vitamin B12
• 34. 122 Selenium
• 14.138 Zinc
• 14.136 Magnesium
• 14.134 Calcium, ionised (Ca2+)
• 14.137 Phosphorus
• 14.145 Serum iron
• 35.102 Vitamin D (25-OH)
• 35.114 Vitamin B6

Calcium and vitamin D levels in patients with colon polyps

PUBLICATIONS

In 2006 A. Galas et al. has convincingly demonstrated an increase in the incidence of colon cancer with a lack of calcium in the body, the same was true for vitamin D, which was revealed in 2008 by Thorne J. Et al. Today, these data are receiving more and more confirmation in studies. Presumably, calcium and vitamin D play a role in suppressing pathological cell proliferation and inducing cell apoptosis. The importance of the data obtained is determined by the increase in the prevalence of colon cancer. This also dictates the need for screening for this pathology, especially in predisposed individuals. These are, among other things, patients with the presence of polyps in the colon. Over time, the question arose in the scientific community about the relationship between the levels of vitamin D and calcium in patients with colon polyps, that is, a precancerous process.

Aims and methods

The study was carried out in a hospital in Ankara, Turkey. Its purpose was to establish the relationship between changes in the levels of calcium, parathyroid hormone (PTH), vitamin D and the occurrence of polyps in the colon. To do this, patients underwent colonoscopies in January-March 2013. Those who could not visualize the entire colon and those who had inflammatory bowel disease were excluded from the study. Participants had their blood tested for 25(OH) vitamin D, PTH, calcium, phosphorus, creatinine, albumin, and hemoglobin. Patients with creatinine clearance less than 50 ml/min were also excluded. One of the inclusion criteria was the presence of a family history of colon cancer, the identification of colorectal polyps in the participants in the past. It was also noted whether the participants took alcohol, non-steroidal anti-inflammatory drugs and calcium, vitamin D preparations. Smoking was also taken into account.

Results

A total of 620 colonoscopies were performed during the study period, of which 325 patients were excluded for one reason or another. Of the remaining 295 people, 122 were women. The mean age of the subjects was 53.39+/- 12.38 years. In 98 patients, colon polyps were detected (33.2%). Upon detection of polyps, participants were divided into groups of high oncogenic risk and low risk. Adenomatous polyps in the amount of more than 3 and with a diameter of more than 1 cm were considered as predictors of a high risk of malignancy. The average level of vitamin D in all patients with polyps was 14.30+/- 12.38 ng / ml, the level of PTH was 61.32 + / – 35.40 pg / ml, while in patients without organic pathology of the colon, vitamin D averaged 12.70 + / – 6.74 g/ml, PTH 55.84+/- 24.34 (p>0.