5 Supplements Your Gut Will Love You For
Does this sound familiar?
You experience gas or bloating after most meals.
You can’t figure out what to eat because everything makes you bloated.
You have a bathroom vanity full of unused supplement bottles with unfulfilled promises to cure your bloat.
If any of these sound like you, I want to clear the air on one thing first…
If you are in search of that one supplement that’s going to cure your bloating… the magic fix… you need to understand and accept that… it doesn’t exist.
The truth is: if you struggle with chronic bloating, it’s likely that it’s not because of one thing. Bloating is more often than not a result of many things combined, such as poor diet, nutrient deficiencies, stress, chemicals in your environment, antibiotics, and many other physiological and lifestyle factors.
Because of these many factors, it makes sense that one supplement isn’t going to cure your bloating, right?
Here's the thing: if you are bloated, it means something is off with your digestion. And, digestion is a complex process that involves a lot of coordination between your digestive organs, your nervous system, and your brain. Chances are: one supplement isn’t going to fix the imbalance.
What supplements can do is help you reach your goals faster. Supplements can augment the results you are already on your way to achieving through healthy eating, stress management, and positive lifestyle changes.
In this post, I’m sharing 5 of my favourite gut health supplements. I take these pretty much every day because I’m looking at the end game. These supplements support digestion by helping to keep the gut-barrier and microbiome healthy, and support normal digestive processes (like making enough stomach acid to break down food).
Keep reading to learn more!
Zinc
You need zinc for the function of hundreds of enzymes in your body. Zinc supports tissue and cell formation, wound healing, and the production of stomach acid and other enzymes for digestion.
The lining of your gut is made of a thin layer of cells called the epithelium. This layer is what protects the inside of your body from the inside of your gut. It is part of your gut barrier. The epithelial cells turn over every 4-7 days. Since your body needs zinc to create new cells, it plays a crucial role in maintaining the integrity of this barrier. (Refer to Image 1 below if you want to geek out a little about your gut barrier!)
If any part of the gut barrier is compromised, it can lead to problems with gas, bloating, constipation, food reactions, dysbiosis, and more.
If you have gut barrier dysfunction, studies have shown that supplementing with zinc can restore the gut lining and improve gut barrier function.
Image 1 - Epithelial cells are connected by tight junctions. In a healthy person, these tight junctions prevent unwanted microbes, toxins, and food particles from passing from your gut into your blood stream. If the epithelial cells are damaged or inflammation causes the tight junctions to be not-so-tight, these substances can activate your immune system and cause gas, bloating, and abdominal cramping from inflammation, or enter your blood stream and cause problems in other parts of your body, like brain fog, skin issues, or muscle/joint pain.
Zinc is also necessary for the production of stomach acid and pancreatic enzymes. These help you digest protein, carbohydrates, and fats so your body can absorb them. If you’re not digesting your food properly, it can result in gas, bloating, constipation, and other symptoms related to nutrient deficiencies, like anemia. (Click here for signs you may have low stomach acid.)
According to the most recent information from Stats Canada, 10-35% of Canadians from most age groups don’t get enough zinc. (That’s up to one third of Canadians!) The use of the birth control pill and alcohol consumption also increases your body’s need for zinc.
How do you know if you have a zinc deficiency? A few telltale signs include loss of appetite, acne, white spots on your nails, diarrhea, hair loss or slowed hair growth, depression, and problems with sleep.
When supplementing with zinc, zinc picolinate is the most easily absorbed. Typical daily doses range from 15-30mg. You should not exceed 40mg per day without consulting a physician or trained healthcare professional.
Vitamin A
Vitamin A is a fat-soluble vitamin that is important for eye health, bone health, and the health of epithelial tissue, such as the tissue that lines the inside your gut, lungs, and bladder.
Vitamin A plays an important role in maintaining the mucus layer in your gut because it is essential for the production of goblet cells, which are specialized cells that secrete mucus.
The mucus layer is where the majority of your good gut bugs reside, and it helps to prevent harmful bacteria and toxins from traveling through the gut barrier and into circulation where they can cause inflammation and damage to other parts of your body.
A deficiency in vitamin A can lead to a decreased number of goblet cells resulting in a thinner mucus layer. A thinner mucus layer puts you at risk for dysbiosis, development of food reactions, and inflammation, which can lead to symptoms of gas, bloating, constipation, and abdominal pain.
Vitamin A is also important for producing bile, a substance made in the liver and stored in the gall bladder. When you eat, bile is secreted into the small intestine and helps with the breakdown of fat and absorption of minerals and fat-soluble vitamins. Insufficient bile can lead to problems with fat absorption resulting in symptoms of indigestion such as gas and bloating, nausea, pale greasy stools that float, and constipation.
If you are not getting enough vitamin A due to dietary inadequacies or poor absorption, it could present as acne, recurrent skin infections or colds, dry patchy skin or eyelids, dry eyes, sore eyelids, poor night vision, brittle or dry hair, dandruff, bladder infections or burning with urination, or inflammatory conditions like Crohn’s or ulcerative colitis.
Retinyl palmitate and retinyl acetate are the most commonly used forms of vitamin A in supplements. The tolerable upper intake level for adults is 10,000 IU of preformed vitamin A, but it should be noted that dosing recommendations will vary based on age, sex, and health status.
It is recommended to supplement with vitamin A under the supervision of a healthcare professional as taking excessive amounts over a long period can lead to toxicity.
Vitamin D
Vitamin D has a dual role as a vitamin and a hormone. It is synthesized by your skin with exposure to UV rays from sunlight.
If you spend most of your time indoors, or if you live in a part of the world with colder climates, there is a high risk for vitamin D deficiency. Individuals with darker skin tones are also at risk for vitamin D deficiency because the darker layers of pigment prevent UV rays from penetrating the skin and synthesizing vitamin D.
Vitamin D has many important roles in the body. It is important for immune function, bone health, and gut health.
Your colon has vitamin D receptors that play a role in regulating immunity and inflammation, and keep your gut-barrier healthy. Animal models have shown that mice fed a vitamin D-deficient diet had decreased thickness in the mucus layer, increased intestinal permeability, and more inflammation.
Deficiencies in vitamin D can lead to symptoms associated with poor gut-barrier function, such as bloating, gas, cramps, food sensitivities, and dysbiosis.
Research shows that vitamin D deficiency is highly prevalent in those living with IBS, and supplementing to obtain adequate blood levels may help to decrease IBS symptoms and improve quality of life.
Stats Canada suggests that about one-third of Canadians have low vitamin D levels, while more than half of Americans are low in vitamin D.
How can you tell if you have a vitamin D deficiency? Ask your doctor for a blood test, and then supplement accordingly.
Choose a supplement that contains D3, the biological form of vitamin D. A product that combines D3 with vitamin K2 is best. While vitamin D toxicity is rare, vitamin K2 helps prevent it – and it also works synergistically with vitamin D to maintain healthy bones. A daily vitamin D3 intake of 1000-4000 IU is considered safe and should be enough to maintain optimal levels for most individuals.
Vitamin B12
Vitamin B12 is a water-soluble vitamin that plays several crucial roles in the body including DNA synthesis, formation of new red blood cells, digestive function, and nerve function.
According to the Canadian Health Measures Survey, only 5% of Canadians are vitamin B12 deficient – but this does not account for the number of Canadians who fall under the category of “low normal” blood levels where symptoms of deficiency can still present. The Framingham Offspring Study may give a more accurate picture of deficiency: it suggests that almost 40% of Americans fall into the “low normal” range for B12 levels.
Vitamin B12 plays a crucial role in gut health when it comes to reducing symptoms of bloating.
Vitamin B12 is essential for the growth and function of several gut bacteria, including the beneficial ones like Lactobacillus and Bifidobacterium that help maintain a healthy microbiome. These bacteria also prevent opportunistic, potentially harmful, microbes from taking up real estate in your gut.
A deficiency in vitamin B12 is associated with inflammation. Inflammation contributes to imbalances in your microbiome and is associated with gastrointestinal disorders such as irritable bowel syndrome and inflammatory bowel disease.
Low levels of vitamin B12 may also lead to alterations in the surface of your small intestine, impairing your ability to digest and absorb nutrients from food (see Image 2). As previously mentioned, poorly digested food can lead to gas, bloating, constipation, food reactions, and dysbiosis.
(Image 2) The surface of your small intestine is covered in finger-like projections called microvilli. They are responsible for secreting enzymes that aid digestion and absorbing nutrients. Microvilli can become damaged in the absence of vitamin B12 (and other factors, like inflammation) so they look more like stumps than fingers. This considerably limits your ability to digest and absorb the food you eat.
Vitamin B12 is found in animal products like meat, fish and shellfish, and to a lesser extent in poultry, eggs, and dairy. Most cereals and bread products are fortified with vitamin B12.
Vitamin B12 deficiencies are more common in the elderly, people with gastrointestinal disorders like celiac disease and Crohn’s, people with a history of intestinal surgery, vegetarians and vegans, and longtime users of antacids.
Signs of B12 deficiency include fatigue, indigestion, loss of appetite, constipation, depression, problems with thinking or memory, anemia, numbness and tingling of the hands or feet, and loss of coordination of fingers or legs.
If you think you might have a B12 deficiency, talk to your doctor about getting your blood levels checked, and then you can supplement accordingly.
Since B vitamins work synergistically (especially B12 and folate!), it’s best to supplement B12 in the form of a B complex. But if your B12 levels are low, you may wish to augment levels with an individual B12.
When choosing a supplement, methylcobalamin, adenosylcobalamin, and hydroxycobalamin are best absorbed. Avoid products containing cyanocobalamin as these may contribute to inflammation. Your dosage will be dependent on your current vitamin B12 status, age, medications, and health status.
Another important thing to consider for vitamin B12 is if you have low stomach acid. (Read this post to learn more about this common, and often overlooked, cause of bloating!)
You need adequate amounts of stomach acid and other digestive juices called pepsin and intrinsic factor to properly absorb vitamin B12. If you struggle with chronic bloating or another digestive disorder, you may have difficulty absorbing vitamin B12. Choose a supplement that dissolves under your tongue, or talk to your doctor about getting B12 injections.
Quercetin
Quercetin is a type of flavonoid found in plant foods. It acts as an antioxidant and has the ability to decrease inflammation. Technically, a flavonoid is a plant pigment, and this is why you’ll find quercetin in deeply coloured fruits and vegetables.
Quercetin has a lot of benefits for gut health because of its anti-inflammatory, anti-allergy, anti-oxidant, anti-microbial, antiviral, and anticarcinogenic properties. This powerhouse seems to do it all!
Quercetin has been shown to improve gut biodiversity and promote the growth of beneficial bacteria in the gut while suppressing the growth of harmful microbes.
A histological study demonstrated that quercetin induced relaxation of the stomach muscles and could be useful in the treatment of functional dyspepsia or other gastric motility disturbances. An animal model suggests quercetin may be useful for improving chronic constipation because of its effect on gastrointestinal motility.
Quercetin is also known for its anti-allergy effects and may be a natural antihistamine. This could make it useful for reducing symptoms of food allergies or sensitivities, but more research needs to be done on humans.
Although not considered a vital nutrient, bringing more quercetin into your life certainly has its advantages!
Because quercetin is found naturally in foods, it is generally considered to be safe for most people and poses very little risk. All plants foods that have red, green, or purple pigments are rich in quercetin. Blueberries, apples, red onion, dark cherries, and green tea are some of the best sources. Other additions include tomatoes, citrus fruits, cruciferous veggies (like broccoli, red cabbage, and brussels sprouts), leafy greens, cocoa, black tea, and beans and legumes.
Generally, amounts up to 500mg taken twice a day for up to 12 weeks are considered to be safe. If you plan to take this supplement for longer, it's a good idea to chat with a trusted healthcare professional first! Women who are pregnant or breastfeeding, or individuals with kidney disease should avoid quercetin.
If you are someone who struggles with chronic gut issues such as gas, bloating, indigestion, or constipation, these supplements can support balance for your digestive function. But please be patient in understanding that it is not intended to be a quick fix! The supplements I’ve shared here work by balancing your microbiome, reducing inflammation, and supporting gut-barrier integrity, so it may take time to see benefits. It could be as soon as a couple weeks, or for others, it could take longer.
Just like diet, supplement use is very individual depending on your age, gender, lifestyle, health status, and even genetics. It’s important to remember this when you choose to use supplements to augment your healing journey. That’s why it can be helpful to work with a nutrition professional who can help guide you. Even then, it is a lot of educated guesswork and trial and error to see what works for you. That’s why my approach is food first, lifestyle and stress second, and then supplements.
