7 supplements to support a healthy gut

Let's get gutsy: 7 supplements to boost your gut health game

  • Probiotics
  • Prebiotics
  • Digestive Enzymes
  • Glutamine
  • Zinc
  • Omega-3 Fatty Acids
  • Vitamin D

To maintain overall well-being and health, one needs to maintain good gut health. The gastrointestinal tract supports the immune system and mental health in addition to being in charge of food digestion, nutrient intake, and waste removal.

To support gut health, a variety of supplements can be used in conjunction with a healthy diet and way of living. The potential to encourage excellent gut health has been demonstrated for the following seven supplements:


Probiotics are good bacteria that are present in the gut naturally and are essential for keeping gut health. These microbes are in charge of regulating the ratio of good to evil bacteria, bolstering the immune system, and enhancing mental health.


Do probiotics work for bloating? the effectiveness will rely on the underlying cause of the bloating. Probiotics may be beneficial for bloating in some circumstances. Bloating is a frequent symptom that can be brought on by a number of things, including an unhealthy diet, tension, particular medications, or digestive disorders like irritable bowel syndrome. (IBS). Certain probiotic strains, like Lactobacillus and Bifidobacterium, may help to lessen bloating and other digestive symptoms, according to some research.


Do probiotics affect your period? Probiotics may affect menstrual cycles, but more study is needed. Probiotics like Lactobacillus acidophilus may regulate hormones and lessen PMS and menstrual cramps, according to some studies. Probiotics promote a healthy immune system, which may regulate menstrual cycles.

Stress, diet, exercise, and health all impact menstrual cycles. According to one research highlighted in an article by Peace x Peace, women who took a probiotic supplement for two months experienced less severe cramping than those who did not. Overall, the data points to probiotics’ potential to improve menstrual cycles.

A uterus in the palm of someones hands

To all those coffee lovers out there you may be wondering, how long after taking a probiotic can you drink coffee? Well, this could seem like a strange question but the answer may surprise you as this is actually a very valid question to ask.

The timing for drinking coffee after taking a probiotic pill depends on the person and the probiotic. However, it’s best to wait 30–60 minutes before drinking coffee or other hot drinks after taking a probiotic supplement. This is because hot liquids like coffee can kill the probiotic supplement’s live microbes, making it less effective.

Thus, it is best to wait until the probiotics have passed through the stomach and into the intestines, where they can colonise and sustain the gut microbiome.

It’s also worth noting that some probiotics may be more sensitive to coffee and other drinks’ acidity, so they may be better taken with food. Probiotic use and timing should always be discussed with a doctor.

A heart shaped cup of coffee in the snow

Concentrated doses of particular strains of beneficial bacteria are offered by probiotic supplements. Probiotics have been shown in studies to improve gut barrier function, decrease inflammation, and assist in digestion. Additionally, they have demonstrated promise in treating digestive problems like inflammatory bowel disease (IBD) and irritable bowel syndrome. (IBS). Probiotic strains have been shown to lessen the intensity and regularity of IBS symptoms, including bloating and pain in the abdomen.

Probiotics have been associated with a decrease in the signs of anxiety and depression in addition to supporting gut health. Probiotics are not a panacea for digestive health, it is crucial to remember that. A healthy diet and way of living are crucial for preserving a healthy gut. It is always advised to consult a healthcare professional for guidance on the best probiotic supplement and dosage for specific requirements.


Prebiotics are indigestible fibres that nourish the good bacteria in the gut, fostering their development and activity. Prebiotics aid in the development of already present good bacteria, as opposed to probiotics, which add new bacteria to the gut.

Certain fibres found in prebiotic supplements are not digested in the upper gastrointestinal system, enabling them to pass into the colon and be fermented by the gut bacteria. Short-chain fatty acids are created during this fermentation process, and studies have shown that they enhance insulin sensitivity, decrease inflammation, and strengthen the function of the intestinal barrier.

Prebiotics have the potential to enhance digestive wellness. Prebiotic supplements have been shown in studies to improve the frequency and consistency of stools as well as alleviate constipation symptoms.

Additionally, prebiotics may improve general health by lowering the chance of chronic illnesses like type 2 diabetes and heart disease. Additionally, they have been connected to decreased hunger and weight loss.

Prebiotics are not a quick fix for gut health, just like probiotics, it is essential to remember. Good digestive health requires a balanced diet with lots of foods high in prebiotics, such as onions, garlic, bananas, and asparagus. A healthcare professional’s advice can be used to choose the best prebiotic supplement and dosage for a given person’s requirements.

Digestive Enzymes

Enzymes in the gut

Important proteins called digestive enzymes help break down food into smaller molecules that the body can ingest. For optimum digestion and nutrient absorption, they are naturally made by a number of bodily systems, including the small intestine and pancreas.

By enhancing digestion and easing signs of digestive disorders like bloating, gas, and constipation, taking digestive enzyme supplements can help support gut health. These supplements can be particularly helpful for people who produce insufficient digestive enzymes or who have particular digestive problems.

They are typically derived from plant or animal sources, such as papaya or pineapple. However, it’s imperative to remember that dietary pills for digestive enzymes should never take the place of a healthy diet and way of life. The best way to encourage the creation of natural digestive enzymes is with a well-balanced diet that includes whole foods and fibre. 

A girl holding a papaya and a pineapple

Is it ok to take probiotics and digestive enzymes at the same time? In general, taking digestive enzymes and probiotics simultaneously is harmless. In truth, they may work better together to support healthy digestion. Live microorganisms called probiotics can support a healthy immune system and the equilibrium of beneficial bacteria in the gut, which can improve digestion. On the other hand, digestive enzymes aid in the breakdown of food into smaller molecules that the body can more readily assimilate and utilise. Probiotics and digestive enzymes both promote healthy digestion, despite the fact that they operate in different ways. Therefore, combining them can give your digestive health a lift. Before beginning a new supplement routine, it is, however, wise to speak with a medical expert to make sure the supplements are secure and suitable for your particular requirements. 

For a more in-depth look into digestive enzymes and how they work, Healthline wrote an interesting article which you can find here

A healthcare expert should be consulted before beginning any new supplement regimen because some digestive enzyme supplements may interact with specific medications.


A blackboard with the word Glutamine written on it

The body naturally produces the amino acid glutamine, which is essential for supporting gut health. It serves as the major source of energy for the cells that line the intestinal tract, preserving the structure and functionality of the gut barrier.

In addition to helping to prevent inflammation in the stomach, glutamine also plays a role in promoting gut health. Additionally, glutamine has been demonstrated to lessen the intensity of diarrhoea brought on by some conditions, such as inflammatory bowel disease, and supports the immune system. (IBD).

It has been investigated whether glutamine supplements have the ability to support gut health. According to research, supplementing with glutamine can decrease intestinal inflammation and enhance gut barrier performance. Additionally, it has been discovered that glutamine improves general health by lessening muscle loss and speeding up post-operative recuperation.

Glutamine vs Glutathione: Glutamine and glutathione have various body functions. Many foods, especially high-protein ones like meat, fish, and dairy, contain glutamine, an amino acid made by the body. Protein building, immune system support, and gut health require it. Athletes and fitness buffs take glutamine to keep and repair muscle tissue. Cysteine, glycine, and glutamate form glutathione, a tripeptide compound. Its antioxidant properties shield cells from free radicals and oxidative stress. The immune system and liver cleansing depend on glutathione. Glutamine and glutathione are essential to health, but they serve distinct purposes. Glutamine and glutathione are antioxidants and detoxifiers, respectively. Athletes and fitness enthusiasts take glutamine supplements to promote muscle recovery and growth. Supplements of glutathione may not be as efficient as other forms because they are poorly absorbed. Glutathione and glutamine have various functions in the body. Glutathione is an antioxidant and detoxifier, while glutamine helps build muscle and synthesise protein. Both compounds are essential to good health, but they serve different reasons.

What about Glutamine protein powder? Protein powder containing glutamine is an addition to this amino acid. Athletes, bodybuilders, and fitness aficionados use glutamine protein powder to recover, reduce soreness, and grow muscle. Glutamine may lessen muscle breakdown during exercise and help build new muscle tissue through muscle protein synthesis.

For more information about vegan protein powders, here is another article that may interest you.

Glutamate protein powder may also improve gut health. The gut system’s intestinal lining needs glutamine to stay healthy. It can repair and reinforce the intestinal barrier, reducing leaky gut syndrome and other digestive issues.

Immune-boosting glutamine protein powder is also thought to exist. It strengthens the immune system by fueling immune cells. Choosing a high-quality glutamine protein powder supplement from a respected manufacturer is important.

Furthermore, taking Glutamine before bed could benefit some people, especially athletes. Glutamine helps the body heal and grow muscles. It supports gut and immune health. Taking glutamine before bed can aid muscle recovery and growth during sleep. Sleep is essential for muscle tissue repair after exercise. Taking glutamine before bed can help your body heal and grow muscles while you sleep.

Glutamine before bed may improve digestion and nutrient intake. However, glutamine supplementation is more essential than its timing. Not everyone needs glutamine before bed because the body uses it all day. Before changing your supplement regimen, contact a healthcare professional because glutamine before bed has not been extensively studied. 

In conclusion, taking glutamine before bed can benefit some people, especially those who exercise regularly or do physically taxing activities. Getting enough glutamine is more important than when you take it. 

Protein powder being scooped out of a container with a cup

Note that glutamine supplements, like probiotics and prebiotics, are not a replacement for a balanced diet and healthy way of living. For the majority of people, a balanced diet that contains foods high in protein like meat, fish, and dairy can supply enough glutamine. The suitability of glutamine supplementation for a given person can be determined through consultation with a healthcare expert.


A display of food containing Zinc

A crucial part of keeping good gut health is the mineral zinc. It is crucial for the development and operation of the cells that line the intestinal tract and is engaged in a variety of cellular processes.

As stated in an article written by Emma Thornton for A.Vogel, to maintain healthy digestion, zinc is crucial. Our gut’s barrier may become vulnerable without it. Digestive issues resulting from this may hinder the intake of nutrients. It might also contain copper. As a result, not getting enough zinc can influence how much zinc and other nutrients you consume. Now that’s a pickle in a dilly. Our senses of taste and smell, as well as a good appetite, depend on zinc.

Maintaining a nutritious diet that contains foods high in zinc, such as oysters, beef, poultry, and nuts, is also crucial for gut and general health.

It has been demonstrated that zinc has anti-inflammatory qualities, which can be advantageous for gut health. Zinc is also crucial for immune function. Zinc supplementation has been shown in studies to enhance gut barrier function, lower inflammation, and lessen symptoms of some gastrointestinal diseases, such as diarrhoea brought on by infections.

Zinc has been linked to a number of health advantages, including lowering the risk of chronic diseases and accelerating wound healing, in addition to its function in gut health.

It has been investigated whether zinc supplements have the ability to support gut health. It’s crucial to remember that taking too much zinc can be detrimental and have side effects like nausea, vomiting, and diarrhoea. A healthcare professional’s advice can be used to choose the best zinc supplement and dose for a given person.

Why does zinc make you nauseous? An effective immune system, speedy recovery from injuries, and other bodily processes depend on zinc, a necessary mineral. However, consuming too much zinc may result in gastrointestinal symptoms like nausea, vomiting, and diarrhoea. This is due to the fact that zinc has the potential to irritate the stomach lining, resulting in inflammation and pain. Additionally, excessive zinc intake can hinder the assimilation of other nutrients like copper, which can exacerbate digestive issues. The suggested daily intake of zinc for adults is approximately 11 mg for men and 8 mg for women; exceeding this quantity can have negative effects. It’s best to consult a healthcare provider if you experience nausea or other symptoms after taking zinc tablets in order to ascertain the root of the problem and the best course of action.

Omega-3 Fatty Acids

Essential fatty acids like omega-3 are crucial for keeping a healthy gut. They are present in significant quantities in the cell membranes of the cells that line the intestine and are engaged in a number of cellular functions, including the control of inflammation and immune response.

A display of food that contains omega 3 with the word omega 3 written between them

It has been demonstrated that omega-3 fatty acids have anti-inflammatory qualities, which may be advantageous for gastrointestinal health. Additionally, they have been demonstrated to enhance gut barrier function and lower intestinal inflammation, which may help decrease symptoms of specific gastrointestinal disorders like inflammatory bowel disease. (IBD).

Omega-3 fatty acids have been associated with a number of health advantages, including lowering the risk of heart disease, stroke, and depression in addition to their function in gut health.

Omega-3 fatty acid supplements are offered and have been researched for their ability to support gut health. However, it is crucial to remember that taking too much omega-3 can be harmful and may have unfavourable effects, like bleeding and a higher chance of stroke.

What is the difference between omega-3 and fish oil? Omega-3 necessary fatty acids promote health. Omega-3-rich fish oil is a substance. Fish oil includes omega-3 fatty acids but not omega-6. Fatty fish like salmon, tuna, mackerel, flaxseeds, chia seeds, and pecans contain omega-3 fatty acids. EPA, DHA, and ALA are the key omega-3 fatty acids. (alpha-linolenic acid). EPA and DHA, the omega-3 fatty acids most studied for their health effects, are concentrated in fish oil. Salmon, mackerel, and herring are used to make fish oil products. In conclusion, fish oil is a dietary supplement that contains high levels of EPA and DHA, two kinds of omega-3 fatty acids.

keeping a healthy diet that includes foods high in omega-3s, such as fatty fish, nuts, and seeds, is also crucial for keeping both gut and general health. The best omega-3 supplement and dosage for each person can be chosen with the assistance of a healthcare professional.

Vitamin D

A vital component of preserving gut health is the fat-soluble nutrient vitamin D. It facilitates the body’s absorption of calcium, which is necessary for creating and keeping healthy bones throughout the body, including those in the digestive system.

Additionally, studies have revealed a link between vitamin D insufficiency and a number of gastrointestinal conditions, including irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). (IBS). According to studies, vitamin D may help treat these conditions’ signs by lowering inflammation and enhancing gut barrier performance.

Vitamin D has been linked to a number of health advantages, including lowering the risk of chronic diseases and enhancing immune function, in addition to its part in gut health.

There are vitamin D supplements on the market, and their ability to support gut health has been researched. It is crucial to remember that taking too much vitamin D supplementation can be detrimental and may have unfavourable consequences like nausea, vomiting, and kidney damage.

For keeping a healthy gut and general well-being, a balanced diet that includes vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy products is crucial. A healthcare professional’s advice can be used to choose the best vitamin D supplement and dose for a given person.

In conclusion, supplements may support gut health, which is crucial for general wellbeing. Supplements containing glutamine, zinc, omega-3 fatty acids, prebiotics, digestive enzymes, probiotics, and vitamin D have the ability to enhance gut health. But before starting a new vitamin regimen, you must consult a physician.be 

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