Best Supplements and Vitamins for Gut Health – Forbes Health

Research and expert advice suggests that the following vitamins and supplements may enhance gut health. Before purchasing or taking any supplements, be sure to consult your health care professional for recommended dosage information and a list of potential drug interactions.

probiotics

Probiotics are live microorganisms that can change the composition of the microbiome in your gut. “A healthy intestine is thought to contain a balanced amount of [and variety] ” says Dr. Amy Lee, chief medical officer of Southern California-based weight loss clinic Lindora.

Probiotics are naturally found in fermented foods such as Greek yogurt, kombucha, and kimchi. It is also available in supplement form such as powder, capsules, and tablets.

prebiotics

Prebiotics are fibers that the body cannot digest, but are instead used as fuel for probiotic bacteria to support their growth in the gut.

“Prebiotics are typically high in fiber and found in most fruits and vegetables,” explains Dr. Lee. “To optimize the amount of probiotics, get as much prebiotics as possible through fruits and vegetables.” Besides food sources, prebiotics also come in the form of supplements, Can be combined with biotics.

apple cider vinegar

Apple cider vinegar (ACV) is vinegar made by fermenting apple juice. “It contains pectin, which is considered a prebiotic,” explains Dr. Lee. In addition, unpasteurized apple cider vinegar “with mother” may contain probiotic bacteria that are beneficial to the intestinal microflora.

However, important clinical studies in humans have not been able to directly link ACV to its potential benefits for gut health.

plantain shell

According to Dr. Rao, it’s generally best to get your fiber from dietary sources. However, if you’re not meeting the recommended daily fiber intake, fiber supplements like psyllium husk may be helpful, she added.

Psyllium husk produces a gel-like mass when it comes into contact with water, which helps move waste through the intestines and may reduce constipation. Psyllium husk also helps increase stool volume, reducing diarrhea.

vitamin D

“Vitamin D deficiency is very common, especially in the northeastern United States (and other regions with less sunlight) and in people with darker skin,” explains Dr. Rao. If your vitamin D is low, your health care provider may suggest trying a vitamin D supplement.

A 2020 research review shows that vitamin D has anti-inflammatory properties in the gastrointestinal tract and may help regulate the balance of the gastrointestinal lining. However, some studies in the review relied on animals rather than human participants, so further research is needed to confirm this association.

vitamin C

Vitamin C is a water-soluble vitamin. This means that your body excretes excess amounts rather than storing them, so you must get them daily through food or supplements. Vitamin C can potentially increase the body’s production of short-chain fatty acids that act as a mediator in the gut-brain connection and protect the intestinal barrier.

Vitamin C is easily available in citrus fruits like oranges, cruciferous vegetables like broccoli, and even in supplement form.

butyrate

Butyrate is a short-chain fatty acid that may benefit gut health by nourishing and strengthening the cells lining the colon, Dr. Paulbin says. Butyrate is produced naturally when gut bacteria break down fiber, but it is also available in supplement form.

That said, clinical studies of butyrate supplementation in humans have yielded mixed results.

glutamine

Glutamine is a non-essential amino acid that may have beneficial effects on the intestines. 2021 Research Review Food science and human health Our findings suggest that glutamine may support the gut microbiota, modulate inflammatory responses, and promote intestinal mucosal wall integrity.

Additionally, a 2019 clinical trial published in the journal Gut investigated glutamine supplementation in patients with irritable bowel syndrome (IBS) and found that glutamine helped improve IBS symptoms such as abdominal pain and bloating better than a placebo. There was found. However, large randomized trials are needed to confirm these effects.

Ginger

Ginger is a root that is thought to have anti-inflammatory and antioxidant properties. 2020 survey Frontiers of microbiology Our results suggest that short-term consumption of ginger juice may have a positive impact on the gut microbiota. In this study, 123 healthy men and women drank either raw ginger juice or a sodium chloride placebo for two weeks. At the end of the study, the researchers found a higher diversity of bacteria in the gut microbiota of the group that consumed ginger.

That said, further research and long-term studies are needed to explore ginger’s potential as a gut health supplement.

curcumin

Curcumin is the polyphenol most commonly found in the spice turmeric and is known for its anti-inflammatory and antioxidant properties.Research published in journals nutrients It also suggests that curcumin may promote the health of beneficial gut bacterial strains, although other studies have yielded mixed results in humans and further research is needed.

In general, experts suggest trying to improve your digestive health through lifestyle changes such as diet and exercise before trying other methods. However, there is evidence that certain supplements may help strengthen the gut microbiome. Always consult a medical professional before adding any new supplements to your daily routine.