The Best Supplements for Gut Health, From a PhD in Nutrition*
Do gut health supplements work?
In summary, yes, a well formulated and targeted gut health supplement does work. So what do these classifications mean? “Thought-out means these formulas are characterized by science-backed doses of active ingredients, a clean excipient profile, and a lean toward botanicals and botanicals,” says Ferira. “Targeted means the supplement is designed to focus on a specific gut health support function.
Simply put, if your area of concern is gas and bloating, a targeted strain of probiotics can address these issues when taken regularly. strive) to help with regularity, then a supplement that provides several grams of dietary fiber can promote healthy bowel movements when taken regularly,” she adds.
The benefits of a gut health supplement are considerable, as we strive to support an active and large enough organ with a number of important functions. Some of these benefits include supporting gas and bloating, promoting regular bowel movements, maintaining the integrity of your gut lining, and even just keeping your belly comfortable.*
Knowing the potential side effects of a given supplement can make it easier to choose your best option, especially when it comes to your gut health. “Some people report minor gastrointestinal side effects when starting a new prebiotic or probiotic routine. Things like mild stomach discomfort, gas, or increased stool frequency can occur,” notes Ferira. “Of course, for some, that last ‘side effect’ is exactly what they were looking for in the first place (i.e. regularity).”
That being said, it’s common for the gut to need to adjust as it adds more fiber, so be patient with your body and consult a healthcare professional if you want a more personalized route.
“Although gut health supplements (eg, fiber, probiotics, herbs, and other bioactives) from high-quality brands are safe, anyone who is pregnant or breastfeeding, or anyone with other specific health conditions , should partner with a doctor to customize their supplement regimen,” she adds.
Best time to take gut health supplements
Chances are the supplement you purchased will already provide instructions on the best time to take it, but it’s also important to be realistic about when you’ll be able to stick to this routine. as efficiently as possible.
“Some probiotics are best taken before a meal, when stomach acid levels are lower, but this remains an area of active scientific research,” says Ferira. “If you’re taking a fiber supplement that helps with relaxation, some people might not take it right before bedtime, while others might find it’s perfectly fine to do so.”*
Again, your gut health supplement of choice will likely have directions for dosage, but it all comes down to science. “The dose of each ingredient is specific to the science and intended area of support for that ingredient. For example, probiotics are studied at the strain level, so the amount of CFU (often 1 billion or more) needs to match that sought-after dose to be effective,” says Ferira.
If fiber is your supplement of choice, Ferira explains that it’s a good idea to look for an option that “offers 3 grams or more of functional fiber to significantly support bowel movements.”* Remember, if a product is just “sprinkling” ingredients, they probably won’t do much.