7 Supplements for Gut Health
I’ve had quite a few people asking me about supplements lately so thought I’d share some recommendations.
First of all, supplements are NOT a magic pill- they are helpful to supplement a gut healing protocol, not stand alone. Healing the gut and eliminating IBS symptoms requires many puzzle pieces, and supplements are just one piece of the puzzle. With that being said, here is a list of my favorite supplements!
Vitamin D3- Most people in the world are deficient in vitamin D, especially during the winter months because your body makes vitamin D when it’s exposed to sunlight. Vitamin D actually isn’t even a vitamin- it’s a hormone, and it is responsible for regulating hundreds of pathways in the body. Research shows that supplementation with vitamin D can decrease the severity of symptoms in people with IBS.
Vitamin B12- Digestive issues like diarrhea, nausea and cramping may indicate a vitamin B12 deficiency. Although many people get plenty of B12 from foods, if you have IBS you may not be absorbing it properly and the lack of B12 may perpetuate your symptoms.
Magnesium- This incredible mineral is needed for over 300 essential reactions in the body, and it is estimated that up to 80% of the population is magnesium deficient. Magnesium is essential to improve migraines, brain fog, PMS, inflammation, anxiety, depression, digestion, and so much more. There are many different types of magnesium supplements, and it is important to choose the right one for your symptoms. Topical magnesium (lotions or oils) is easy on the gut and helps with digestion. For constipation, take magnesium citrate. For leaky gut, magnesium chloride is easily absorbed. Magnesium glycinate has less of a laxative effect and helps improve sleep and calm anxiety.
Zinc- This mineral is important for immune function and keeping us healthy overall. Specifically relating to gut health, research shows that zinc is able to strengthen the tight junctions of the intestinal lining, limiting leaky gut.
Fish Oil (omega 3)- Omega 3 fish oils has a positive effect on the gut microbiome. It lowers inflammation, increases immunity, and helps repair a leaky gut. Fish oil also helps stabilize mood by decreasing symptoms of depression and anxiety.
GABA
CBD- Cannabidiol, or CBD, has been shown to support a wide variety of health issues, from anxiety to chronic pain, insomnia, and yes- IBS. Research suggests that taking CBD may increase gut motility in people with IBS. It also may help lower gastrointestinal pain and inflammation.
Probiotics- Probiotics are beneficial bacteria that can be taken as supplements or consumed in fermented foods like sauerkraut or kimchi. Taking probiotics can greatly support IBS symptoms, IF you don’t have SIBO. (If you have SIBO, probiotics can worsen your digestive discomfort.) Research shows that Lactobacillus and Bififobacterium are the best probiotic strains to take for IBS, and they may help fight inflammation, slow the growth of harmful bacteria, boost your immune system, decrease gas production, and control bowel movement speed.
I personally take most of these supplements daily. As always, check with your healthcare provider before trying anything new, especially if you are taking other prescription medications as you want to be sure to avoid any drug interactions. Look for the recommended dosage on the bottle and again, you may consider verifying with your doctor.
Anytime you add in something new, like a vitamin or mineral supplement, it’s a good idea to just add one thing at a time so you can observe your body’s response. So if you are interested in adding in one or more of these supplements, pick just one to try for a week, and see how it goes. Then the next week, add in another one, and so on.
Are you currently taking any supplements? What effects do you notice when you take them?
