What are the Best Gut Health Supplements?
(Optimize Your Gut: GERD, IBS, IBD, H-Pylori, Colitis, Crohn’s)
As a critical part of the immune system, the gastrointestinal system, also called the gut, is the hub of overall health. Containing 70% of all serotonin transmitters, the gut produces 90 to 95% of all serotonin activity in the body.
The surface space of the gut is 100 times the surface area of our skin. It’s even more fascinating to consider our gut holds 150 times more unique genes in our “gut microbiome”, (3.3 million) than the actual human genome.
This means while synthesizing vitamins, minerals, and amino acids, 100 trillion microbes within the human digestive system regulate our immunity and inflammatory response. Researchers have also discovered 70% of our immune system also exists within the gut.
When we consume dietary fiber, it ferments in the gut, leading to GABA, the calming neurotransmitter, which arises from the short-chain fatty acids, (SCFA’s), such as acetate, butyrate, and propionate we produce in the gut. We believe these bacteria produced molecules are so profoundly powerful, some will say, “butyrate can change your life.”
Besides inflammation, the general topics of “Leaky Gut” and “Brain Fog”, continue to attract research attention for a better understanding of these relationships. As studies continue focusing on the gut-brain relationship, some scientists call the gut, “the second brain”.
We are increasingly uncovering the body's overall inflammatory response, via the gut microbiome, with conditions such as Crohn’s and inflammatory bowel syndrome (IBS), is being uncovered. With this further understanding, the gut microbiome is a topic of exceptional excitement for the continued study and exploration of all health optimizers.
These findings have brought us direct implications for a better understanding of other conditions such as cardiovascular disease and others found within the pathways of the body and brain. Logically, it just continues to make sense to researchers and health optimizers to focus on circling the wagons around gut optimization.
#1 L-Glutamine
Commonly thought of as only a gym supplement, glutamine is actually best understood to repair and support the gut lining, especially during stress. In Japan, glutamine is the most popular anti-ulcer medication prescribed by doctors in dosages of 20 grams a day or more.
As seen in the improvement of gut permeability, glutamine can improve the growth and survival of enterocytes, or intestinal cells. This finding alone leaves us with further and more important connections to make on overall stress, inflammation, and immune response.
#2 Soluble Fiber
Soluble fiber means it is fermentable, or digestible by the body. The primary mechanism of soluble forms of fiber is the increasing levels of beneficial or friendly bacteria in the gut microbiome.
Soluble fiber serves to calm the stomach, increase digestion efficiency while easing constipation and other adverse gut side effects such as diarrhea. Finally, we can find soluble fiber studies showing the lowering of cholesterol, blood sugar, blood pressure, appetite, and body weight.
Dietary fiber remains a “Keto-friendly” and “Vegan-friendly” food source we find in popular options such as avocados, nuts, and even some fiber supplements, such as psyllium. As previously discussed, dietary fiber produces SCFAs, serotonin, and GABA in the body.
Viscous fiber appears to be the best type of soluble fiber.
#3 Insoluble Fiber
Insoluble does not dissolve in water, contains no calories, and is not digestible by the gut. Despite not being digestible, we have discovered insoluble fiber to alter the gut microbiome positively in as little as two weeks.
Containing no usable carbohydrates, we refer to insoluble fiber as a metaphoric “brush for the insides”. In contrast to soluble fiber, insoluble fiber speeds up digestion, reducing constipation, by adding “bulk” which maintains regularity.
We find insoluble fiber lowers the risk of heart disease in high-risk individuals. Finally, insoluble fiber improves insulin sensitivity and risk for type 2 diabetes.
#4 Digestive Enzymes
The aging process along with stress lowers the production of our natural digestive enzymes. Optimizing digestion is critically important as undigested food matter feeds the harmful bacteria, which further worsens the problem of gut dysbiosis, a condition where the balance in the gut microbiome favors the “bad” bacteria.
Plant-based enzymes can work for vegans, however, full-spectrum animal-sourced enzymes are more effective, as they more closely resemble human enzymes. In using full-spectrum digestive enzymes with our meals, we can optimize our digestion.
#5 Marine Collagen (Or Glycine, Hydroxyproline, Proline)
Marine-based collagen, (mainly type 1 and some type 3), performs as the best type of collagen for repairing and supporting the gut across an array of studies. While glycine, hydroxyproline, and proline are the three collagen-producing amino acids, vegans can use glycine and proline supplements as an option.
Vegan collagen supplements do not appear to perform as effectively as taking these isolated amino acids. Because of their promotion of deeper sleep and drowsiness, many will take collagen supplements before bedtime.
#6 Aloe Vera
Aloe vera is a proven gut workhorse. Not only does aloe vera lower gut inflammation, it as well can soothe, calm, and repair the entire gastrointestinal tract.
Also proven to heal ulcers and lower gut permeability, aloe is available in both aloe vera juice and capsules. Aloe remains a reliable option for everyday gut health for all health optimizers.
#7 Curcumin
Turmeric’s active polyphenol compound, curcumin, is a member of the ginger family and has gastro-protective actions, according to several studies. Curcumin relaxes the intestinal tract for more efficient digestion, supports healthy microbiome bacterial balance, protects the stomach from inflammation, and finally supports the liver and storage of blood fats, by increasing bile secretion.
When taken with meals containing black pepper, fat will increase the absorption of curcumin. The problem with most curcumin supplements is their low bioavailability. See our review of the best types of curcumin.
#8 Berberine
Recognized as the top blood sugar lowering plant, berberine is finding support for gut inflammation diseases. Much like curcumin, berberine improves the gut microbiome balance and additionally lowers overall inflammation.
With potent antioxidant and anti-inflammatory actions, berberine acts as an anti-viral and anti-bacterial plant while protecting the friendly bacteria in the gut microbiome. One study found it in combination with NAC to be a disruptor of the bacterial biofilm.
#9 Deglycyrrhizinated Licorice (DGL)
Licorice, in this patented form of deglycyrrhizinated licorice (DGL), does not carry adverse blood pressure effects, while still delivering digestive tract lining protection along with more efficient digestion.
Popular as an aid for gastroesophageal reflux disease, (GERD), DGL typically comes in a chewable form, much like an antacid chewable, while also being still available in capsule form.
Two Extras
Probiotics
While more researchers agree that probiotics are best absorbed from prebiotics and other plant-based fiber sources, a probiotic supplement can be useful to repopulate the friendly bacteria in the gut microbiome in specific scenarios. This is a complex topic deserving of its own more detailed explanation, as each gut biome is diverse and complex, as we are not sure supplements will work and/or be beneficial to every individual.
People will typically use a probiotic supplement, while undergoing a short round of antibiotics and/ or a proton pump inhibiting medication, such as Prilosec.
Betaine HCL with Pepsin
Evidence shows 90% of non-h-pylori-caused stomach ulcers, gastritis, and gastroesophageal acid reflux disease, (GERD), is a cause of low and not excessive stomach acid. So in actuality, chronic sustained use of acid reducers is counterproductive and harmful for many people.
Betaine HCL with pepsin taken before meals can fix this problem for those with low stomach acid. While not as reliable as an official medical exam, simple home testing with baking soda or betaine HCl with pepsin can tell one if they might have a low stomach acid problem needing fixing.
Notables
Chamomile, gentian bitters, ginger, manuka honey, mastic gum, medicinal mushrooms: (Chaga, cordyceps, lion’s mane, maitake, reishi, shitake), melatonin, omega-3’s: (DHA, EPA, algae oil, cod liver oil, fish oil, krill oil, phospholipids), peppermint.
Others
Acacia, apple cider vinegar, apple pectin, artichoke extract, beta-glucans, betaine HCL, biotin, bladderwrack, CBD, candle, caprylic acid, cabbage, capsicum, cardamom, cayenne, chamomile, coconut vinegar, collagen, d-limonene, fennel, fenugreek, garlic, ginger, glucomannan, green banana, green papaya, green tea, honey, inulin, l-Arginine, l-lysine, lectin, lemon essential oil, lime essential oil, marshmallow root, methylcellulose, NAC, n-acetyl glucosamine, oats, oat fiber, pectin, poly-l-lysine, prebiotics, psyllium, quercetin, sea buckthorn, thyme, vitamin A, vitamin B1, vitamin B3, vitamin B6, vitamin B12, vitamin C, vitamin D, wakame, wild yam, zinc, zinc-carnosine.
Your Friend in Health,
Mark Stein
