Research and expert advice The following vitamins and supplements may promote gut health. Before purchasing or using any supplement, consult a health practitioner for information on recommended dosages and a list of potential drug interactions.
Probiotics
Probiotics are live microorganisms that can change the composition of the intestinal microflora. "A healthy gut should have a balanced amount [and variety] of probiotics," says Amy Lee, MD, Lindora, MD, Weight Loss Clinic of Southern California.
Probiotics are found in naturally fermented foods such as Greek yogurt, kombucha, and kimchi. They can be taken in supplement form such as powders, capsules and tablets.
Probiotics
Prebiotics are fiber that the body cannot digest, but instead uses as fuel for probiotic bacteria to grow in the gut.
"Prebiotics are usually high in fiber and are found in most fruits and vegetables," says Dr. "To optimize your probiotic intake, eat as many prebiotics as possible through fruits and vegetables," explains Lee. Outside of food sources, prebiotics come in supplement form and can be combined with probiotics.
apple cider vinegar
Apple cider vinegar (ACV) is a vinegar made from fermented apple juice. "It contains pectin, which is considered a prebiotic," said dr. In addition, "natural" unpasteurized apple cider vinegar may contain probiotic bacteria that are beneficial to the gut microbiome, Lee explains.
However, no significant human clinical studies have directly linked ACV to potential benefits for gut health.
Psyllium Husk
Dr. Rao says it's usually best to get fiber from dietary sources. However, if a person isn't getting the recommended daily intake of fiber, a fiber supplement like psyllium husk can help, she adds.
Psyllium husks form a gel-like mass when in contact with water, which can help move waste through the intestines and possibly relieve constipation. Psyllium husks also help loosen stools, which relieves diarrhea.
Vitamin D
Dr. Rao explains. “Vitamin D deficiency is especially common in the northeastern United States (and other areas that don't get a lot of sun) and in people with darker skin. If your vitamin D levels are low, your doctor may recommend trying vitamin D supplements.
A 2020 review of research suggests that vitamin D may have anti-inflammatory properties in the digestive system and may help regulate the balance of the GI lining. However, some of the studies reviewed were conducted on animals, not humans, so more research is needed to confirm this link.
Vitamins C
Vitamin C is a water-soluble vitamin, meaning that the body excretes it in excess rather than storing it, and must be consumed daily through food or supplements. Vitamin C may increase the body's production of short-chain fatty acids, which can act as mediators of gut-brain communication and provide protection against intestinal obstruction.
Vitamin C is found in citrus fruits such as oranges and cruciferous vegetables such as broccoli and in supplement form.
Butyrate
Dr. Polvin says butyrate is a short-chain fatty acid that can potentially benefit gut health by nourishing and strengthening colon cells. Butyrate is produced naturally when gut bacteria break down fiber, but is also available in supplement form.
However, human clinical studies of butyrate supplementation have produced mixed results.
Glutamine
Glutamine is an essential amino acid that can have beneficial effects on the gut. A 2021 review of Food Sciences and Human Health Research suggests that glutamine may support the gut microbiome, regulate inflammatory responses, and help maintain the integrity of the gut mucosal wall.
Additionally, a 2019 clinical trial in the journal Gut that looked at glutamine supplementation in people with irritable bowel syndrome (IBS) found that glutamine helped improve IBS symptoms like abdominal pain and bloating more than a placebo. However, larger randomized trials are needed to confirm these effects.
Ginger
Ginger is a root that may have anti-inflammatory and antioxidant properties. A 2020 study in Frontiers in Microbiology suggests that short-term consumption of ginger juice may have a positive effect on gut microbiota. In the study, 123 healthy men and women drank either fresh ginger juice or a sodium chloride placebo for two weeks. At the end of the study, the scientists found that the ginger group had a greater diversity of bacteria in their gut microbiome.
However, more research and long-term studies are needed to investigate ginger's potential as a gut health supplement.
turmeric
Curcumin, a polyphenol commonly found in the spice turmeric, is known for its anti-inflammatory and antioxidant effects. Research in the journal Nutrients also suggests that curcumin may improve the health of beneficial strains of gut bacteria, but other studies in humans have found mixed results, so more research is needed.
In general, experts recommend trying to improve digestive health through lifestyle changes, such as diet and exercise, before trying other methods. However, evidence suggests that certain supplements may be effective in improving the gut microbiome. Be sure to consult your doctor before adding any new supplements to your regular regimen.
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