Everything in the body is connected. An unhealthy gut can lead to various chronic health concerns, including a weakened immune system, diabetes, anxiety, and depression.
What is the best way to improve your gut health? The best way to improve your gut health is to eat a well-balanced diet, reduce stressors, and introduce supplements as needed.
Let’s look at some supplements that can positively add to any digestive support plan and improve your overall gut health.
Vitamins & Minerals for Gut Health
Vitamins and minerals essential to gut health help your digestive system run more efficiently and effectively. A balanced diet is the best way to get your daily dose of gut-healthy nutrients. Supplements can support efforts to bring your body back into balance.
Quick note: Not sure where to start on your gut health journey? A gut health test can be an excellent tool for identifying problem areas. It won’t diagnose conditions, but it can give you an overall picture of your gastrointestinal health.
If you know your body is missing something, the first step is understanding which vitamins and minerals are best for solid gut health.
Vitamin B Complex (Nordic Naturals)
Serving Size: 1 capsule daily
Cost: $29.95
B vitamins help you absorb nutrients for energy, fueling your body from the inside out. There are 8 different B vitamins that work together to provide these functions. A good complex supplement, like this one, combines the B vitamins essential to gut health.
For example, B1 helps your body produce stomach acid. B3, or niacin, helps digestion by breaking down carbs and fats. B12 helps your body create red blood cells, while deficiencies in B12 can cause cramping and nausea.
Here Comes the Sun (HUM Nutrition)
Serving Size: 1 capsule daily
Cost: $12
Vitamin D reduces gut inflammation, regulates gut microbiota in the digestive tract, and may even protect against inflammatory bowel disease (IBD). This high-potency vegan D3 supplement also helps your body absorb calcium and boosts the immune system.
Vitamin C (Nature’s Bounty)
Serving Size: 1 capsule daily
Cost: $12
Vitamin C is best known for its effects on our immune function, but the powerful antioxidant also reduces inflammation in the gut and helps your body absorb iron. Iron deficiencies are linked to common digestive problems like constipation, diarrhea, and abdominal discomfort.
This is one of the most affordable and widely available supplements out there, and ideal for those who cannot consume natural sources, like citrus, due to side effects like acid reflux.
Zinc Picolinate (Thorne)
Serving Size: 1 capsule daily
Cost: $18
Zinc is known for helping your body shorten the length of the common cold, but it’s also a vital component of a healthy gut. The mineral strengthens the gut membrane barrier and prevents intestinal conditions like leaky gut syndrome.
Best Overall Probiotic
The best probiotics target your specific gut problems. While most promote a healthy gut, some boast additional benefits like energy boosts, improved mood, or bowel movements.
Generally, we like non-GMO probiotics with higher counts of colony-forming units or CFUs. CFUs describe the number of live bacteria per dose. Higher counts mean more efficiency as bacteria work in the gut.
We’ll include probiotics throughout our recommendations list because they are so versatile, but we do have an overall favorite.
Extra Strength Probiotic Supplement (Align)
Serving Size: 1 capsule daily
Cost: $22.50
This frequently recommended probiotic is the only brand on the market to use Bifidobacterium 35642. Research shows the strain supports positive outcomes for chronic conditions like ulcerative colitis (UC) and Crohn’s disease (CD).
This supplement supports natural digestive balance and healthy bowel function in patients without existing gastrointestinal conditions.
Best Probiotic for Women’s Health
Support healthy digestion with the bonus of optimal vaginal health and a healthy bladder with supplements for women’s health. The right probiotics can reduce bacterial vaginosis, an infection caused by unstable vaginal flora.
Much like a healthy microbiome, imbalances of bacteria anywhere in the body can cause various conditions, including gut inflammation. Our top women’s health probiotic addresses challenges unique to women.
Dr. Formulated Probiotics Once Daily Women’s (Garden of Life)
Serving Size: 1 capsule daily
Cost: $34.39
This supplement contains 16 probiotic strains that include L. reuteri and L. fermentum. Both strains are known to improve women’s overall health and promote good gut bacteria growth.
Best Probiotic for Men’s Health
Men and women experience digestive issues in different ways. Women are more likely to experience belly bloat and constipation. Men are more likely to experience loose stools and abdominal discomfort.
The best probiotics for men address specific concerns more common in men while returning a healthy balance in the gut microbiome.
Dr. Formulated Probiotics Once Daily Men’s (Garden of Life)
Serving Size: 1 capsule daily
Cost: $34.39
Garden of Life created our favorite probiotic for women, and we also rave about their version for men. This supplement targets colon health with 15 probiotic strains, including L. acidophilus and bifidobacteria. Both fight back against harmful gut bacteria.
Best Prebiotic
Prebiotics are fibers that feed probiotics and other beneficial bacteria in the gut. You can get prebiotic fiber from a variety of foods. That includes fruits and veggies like apples, artichokes, asparagus, bananas, and berries, along with superfoods like flaxseed and whole grains.
When our bodies lack prebiotics, it is easier for harmful bacteria to overrun the gut. Our favorite prebiotics return balance in the body and support a healthy gut microbiome.
AlliBiotic CF (Now)
Serving Size: 2 capsules daily
Cost: $13.63
While many prebiotics also include probiotics for a more efficient dose, this antioxidant-rich formula is a true prebiotic focused on immune system support just as much as healthy gut flora. Enjoy the health benefits of components like elderberry, which is known to improve immune function.
Best Fiber Supplement
A high-fiber diet isn’t just important to healthy digestion. Fiber supports heart health, regulates blood sugar, and lowers cholesterol levels. Fiber is relatively easy to find in a healthy diet. Lentils, berries, chia seeds, beans, pears, barley, and whole-grain pasta all contain healthy doses of fiber.
If your diet could use some work, a fiber supplement can do wonders for your gut, especially if you have trouble with regular bowel movements.
Raw Organic Fiber (Garden of Life)
Serving Size: 1 scoop daily
Cost: $16.79
Add this tasteless powder supplement to your drink of choice or meals like soup or oatmeal for an easy dose of 9g of fiber. The blend is comprised of 15 different organic superfoods, including sprouted seeds and grains, to soothe sensitive stomachs.
Best Detoxifying Supplement
Detoxifying supplements aren’t just good after a bout of indigestion. They can help you recover from chronic fatigue, reduce allergy symptoms, and improve your immune system responses. Remember: Everything in the body is connected.
G.I. Detox (Biocidin Botanicals)
Serving Size: 1 capsule daily
Cost: $32.47
The best detoxifying supplements remove harmful microorganisms and unwanted microbes behind your discomfort and gut symptoms. Our pick from Biociden Botanicals supports nutrient absorption by getting rid of toxins standing in the way of solid gut health.
This supplement is available through Sano Health Club’s Fullscript portal.
Best Glutamine Supplement
Glutamine is an amino acid that supports a healthy gut in several important ways. It acts as an anti-inflammatory in the gut during metabolic stress, supports a balanced gut microbiome, and fortifies your intestinal lining.
Naturally-occurring l-glutamine is found in foods like chicken, fish, tofu, beans, dairy, and leafy greens. Supplements are a good option for anyone at risk of developing inflammatory conditions like Crohn’s disease and ulcerative colitis.
Micronized L-Glutamine (Natural Factors)
Serving Size: 1 scoop daily
Cost: $23.95
This powder from Natural Factors targets athletes as it supports tissue growth and repair, but an added benefit is how it contributes to a stronger intestinal barrier. This supplement also comes in a vegetarian capsule if you’d prefer it over powder; the body easily absorbs either option.
Best Peppermint Supplement
Peppermint oil relieves bloating, gas, abdominal pain, heartburn, and indigestion. When taken as a dietary supplement, the main ingredients in peppermint relax the muscles in and around the gastrointestinal tract. It creates a calming effect on your digestion.
That unique effect works particularly well in patients with irritable bowel syndrome (IBS). Peppermint has added benefits of acting as a decongestant and soothing irritated skin.
Peppermint Gels (Now)
Serving Size: 2 softgels per day
Cost: $13.59
A combination of peppermint oil, ginger, and fennel work together to soothe upset stomachs. An extra coating on these soft gels prevents active ingredients from dissolving before they reach the gastrointestinal tract.
Best Supplement for Bloating
Sometimes it can be challenging to avoid belly bloat, despite changes to your diet. Digestive enzymes that treat sensitivity to lactose or other food triggers can support your digestive system.
If the source of your bloating isn’t entirely clear, we like gluten- and dairy-free probiotics to remove the most common belly bloat triggers.
HMF Intensive (Genestra Brands)
Serving Size: 1 capsule daily
Cost: $50.30
This supplement includes B. animalis subsp. Lactis 420 (B420) is a probiotic strain linked to positive weight management effects and reduced gut inflammation. Inflammation is a common cause of persistent bloating, food triggers, and intestinal discomfort.
Best Supplement for Weight Management
There are several probiotic strains linked to sustained weight loss and weight management. This may be thanks to how they work with hormones that regulate our appetites, improve nutrient absorption, or provide much-needed energy boosts.
Ther-biotic Metabolic Formula (Klaire Labs)
Serving Size: 1 capsule daily
Cost: $54.99
This probiotic includes a blend of 7 unique strains that promote healthy metabolism, a key component of weight management, and energy absorption. Patients suffering from IBS may also see some relief thanks to the L. plantarum in each capsule.
Best Supplement for Mental Health
The importance of the connection between the gut and your brain can’t be overstated. Healthy gut functions can improve your mood, reduce your risk of developing anxiety and depression, and generally support healthy brain function.
Some mental health issues may be caused by low serotonin in the gut. Reduced stress, regular exercise, and gut health supplements that improve the availability of serotonin are all beneficial to your overall well-being.
Turmeric Supreme Extra Strength (Gaia Herbs)
Serving Size: 1 capsule daily
Cost: $29.99
Turmeric has a long history of medicinal uses and proven anti-inflammatory effects, especially in digestive disorders caused by inflammation in the gut. This spice and superfood has also been linked to natural anti-anxiety and anti-depressive effects.
Best Collagen for Digestive Health
Collagen is essential to the overall appearance and health of our skin, muscles, and joints. When digested, collagen breaks down into the amino acids proline, glycine, and hydroxyproline.
These amino acids help repair tissue, including along the gut lining, which may reduce symptoms of leaky gut syndrome. Research shows collagen may also reduce belly boat and other mild digestive symptoms in women.
You can find natural sources of collagen in bone broth, high-protein fish and poultry, and dairy, but high-quality supplements are an option if you need a boost. Remember that many collagen supplements include animal proteins, so if you’re vegan, seek brands that fit your needs.
Multi-Collagen Protein (Ancient Nutrition)
Serving Size: 1 scoop daily
Cost: $42.46
This powder supplement contains 5 different sources of collagen and added vitamin C and probiotics to support healthy digestion. Ancient Nutrition also sells flavored powders if you want something different. You’ll get the same benefits no matter which type you choose.
Best Digestive Supplement for Kids
We always recommend seeking medical advice from your physician or integrative medicine specialist before making any significant changes to your child’s diet. If your doctor recommends a supplement for digestive issues, try probiotics that reduce tummy discomfort.
Ultimate Flora Kids Probiotic (RenewLife)
Serving Size: 2 gummies daily
Cost: $14.99
These fruit-flavored gummies for children age 3 and up are made with a strain of B. coagulans, a probiotic linked to reduced abdominal pain and bloating. This one is gentle enough for children with sensitive tummies.
Consider a New Approach
It can be challenging to navigate the best dietary supplements, especially if you have multiple concerns. At Sano Health, we take a whole-body approach to ensure that anything we recommend meets your unique needs and doesn’t cause unwanted side effects.
We know each body is different.
If you’re ready for a new approach to gut health, schedule a discovery call with one of our care team members to learn more about our practice and everything we offer our members.
We’ll send you the latest news and information from our practice, including tips on taking control of your gut health and overall wellness.
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