Digestive diseases affect 60 to 70 million people, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Accounting for 12.7 million emergency department visits, digestive diseases place an emotional and financial burden on individuals. Interest in dietary supplements for supporting health has become quite popular. According to the Centers for Disease Control (CDC), in 2018, 57.6% of adults reported using at least one supplement. Supplement options for the gastrointestinal tract are plentiful.
This article will discuss various supplements that may support gut health and functional medicine testing that may aid in figuring out what supplement is right for you.
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Top Supplements That May Support Gut Health Used By Integrative Medicine Practitioners
L-Glutamine
L-glutamine is the body's most commonly used amino acid (AA) and is used in more metabolic processes than any other AA. Good glutamine sources are high protein sources such as red meat, poultry, fish, dairy products, and beans. Glutamine is the primary fuel source for enterocytes, the cells lining the small intestine. Some people use glutamine to support digestive health. It is also used as a mouthwash for cancer patients with mucositis (inflammation and ulcers in the mouth) as a side effect of chemotherapy. Dosages range from 15-45g/day for at least five days. Consult with a healthcare provider before starting any new supplement regimen.
Zinc Carnosine
Zinc is a trace metal used as a cofactor in numerous metabolic pathways. Carnosine is the product of two amino acids, beta-alanine and histidine, and has antioxidant properties. Zinc carnosine is the combination of the two that may support the health of the stomach and small intestine lining. Because of the combinations' molecular structure, it has a slow absorption rate in the stomach, allowing a more extended period of time for it to work. Some people use zinc carnosine to support digestive health. Saturation of absorption of zinc carnosine was seen at >30mg/kg, meaning anything over 30mg is not helpful and will be excreted. Consult with a healthcare provider before starting any new supplement regimen.
Digestive Enzymes
Digestive enzyme supplements mimic the natural digestive enzymes made by our stomach, pancreas, and small intestine. They aid in the breakdown of food and the absorption of nutrients. There are different digestive enzymes for the different macronutrients: protein, carbohydrates, and fats. Some people use digestive enzymes to support digestive health. Dosages of digestive enzymes vary greatly depending on the specific enzyme. Consult with a healthcare provider before starting any new supplement regimen.
Probiotics
Probiotics are supplements used to support the gastrointestinal microbiome, a collective group of bacteria, viruses, and fungi that live within our large intestines. These microbes aid in digestion and absorption, immune function, hormone production, and more. There are numerous types of microbes within the microbiome. Probiotic supplements typically contain bacteria strains, including Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus. Research suggests that probiotic supplements may support digestive health and overall well-being. There are different types of probiotic supplements containing varying strains and dosages. Consult with a healthcare provider before starting any new supplement regimen.
Prebiotics
Prebiotics are non-soluble fibers that function to feed the microbiome. This process produces byproducts called short-chain fatty acids (SCFAs). SCFAs can enter the circulation and may support overall health. Regarding GI health, prebiotics can positively impact the microbiome by increasing the number and diversity of microbes. They can also create fuel for large intestine cells, aid digestion and absorption, and support GI health. Prebiotic dosages begin at three grams, with most benefits seen closer to five grams. Consult with a healthcare provider before starting any new supplement regimen.
Deglycyrrhizinated Licorice Root
Glycyrrhiza glabra, commonly known as licorice root, has been used for thousands of years as a medicinal herb for various purposes. For the digestive tract, a form of licorice root called deglycyrrhizinated licorice root (DGL) is used to support digestive health. DGL differs from licorice root in that glycyrrhizin, an active compound that can increase blood pressure, has been removed.
A study done on 100 people showed a supplement containing DGL to be 73.2% more effective in supporting digestive health than the placebo group. Another study analyzed 120 people with digestive concerns who were given standard treatment or treatment with licorice. Results showed 83.3% of participants in the standard therapy with licorice had improvements as opposed to 62.5% in the standard therapy group. Another study assessing DGL's effectiveness showed DGL to be similarly effective at supporting digestive health compared to standard treatments. DGL should be taken in a lozenge or liquid form since a mixture of DGL with saliva may result in the growth and generation of stomach and intestinal cells. Dosages range from 760mg-1,520mg between or before meals. Consult with a healthcare provider before starting any new supplement regimen.
Marshmallow Root
Althaea officinalis, commonly known as marshmallow root, is another herb that has been used for thousands of years. Having no relation to the marshmallow food product, marshmallow root contains a soothing substance called mucilage which helps to soothe irritated membranes. Because of this substance, marshmallow root may support respiratory and digestive health. A dosage of six grams per day in divided doses is recommended. Consult with a healthcare provider before starting any new supplement regimen.
Aloe
Aloe vera, commonly called Aloe, was one of the most frequently used plants in the 18th and 19th centuries. Widely known for its effect on topical skin health, Aloe may support internal health, including digestive health. In a study assessing Aloe in the support of digestive health, 93% of the group taking Aloe showed improvements as compared to 47% in the placebo group. Aloe can also be used as a laxative, although it is not commonly recommended due to its potency. Consult with a healthcare provider before starting any new supplement regimen.
A review in the Journal of Gastroenterology and Motility assessed three randomized control trials looking at the effect of Aloe on digestive health. After seeing statistically significant improvements in symptoms in all three trials, they concluded that Aloe was a safe and effective option for supporting digestive health. Dosages in this study ranged from 50-60ml, two to four times per day. Consult with a healthcare provider before starting any new supplement regimen.
Oil of Oregano
Oregano is an herb used in the culinary space, but it also has properties that may support health, including anti-inflammatory and antioxidant functions. Regarding GI health, oil of oregano may help support the body's natural defenses. A study assessed oil of oregano in the support of digestive health. Oil of oregano was found to be as effective as standard treatments. Oregano oil is also often used to support overall health due to its properties. Oil of oregano is usually taken in tincture (liquid) or gel capsules. Consult with a healthcare provider before starting any new supplement regimen.
Functional Medicine Labs to Test That Can Help You Determine Which Gut Health Supplement is Best for You
The supplements discussed above may support all sections of the GI tract, including the stomach, small intestine, and large intestine. A comprehensive stool test such as the GI360 by Doctor's Data would be a great choice to assess gut health. This test shows markers of digestion, absorption, and inflammation while also showing what the microbiome comprises, checking for harmful and beneficial microbes. It will show SCFA levels, too.
The GI-MAP by Diagnostic Solutions is an excellent choice to evaluate digestive health as it assesses various factors. These factors give more information about the digestive system and can give insight into how the body is functioning.
Many comprehensive GI tests offer the addition of zonulin. Zonulin is a marker of increased intestinal permeability, also known as "leaky gut." Leaky gut may cause disturbances in digestion and absorption and also cause system inflammation.
Small Intestine Bacterial Overgrowth, commonly called SIBO, occurs when microbes from the microbiome in the large intestine translocate to the small intestine, where they can cause digestive issues such as bloating, burping, and more. The Triosmart SIBO breath test checks for three different gases that bacteria in the small intestine would produce, confirming their presence.
Summary
Digestive diseases are quite common in America and can cause financial and emotional burdens. Numerous supplements may support gut health with various mechanisms. Some supplements target the stomach, while others focus on the intestines. Some focus on inducing change through the microbiome, while others directly affect the GI tissues. It can be challenging to assess what supplement you may need, but functional medicine testing can help to take the guessing out by providing an in-depth assessment of GI health and functioning. Always consult with a healthcare provider before starting any new supplement regimen.
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