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10 Gut-Supporting Supplements, Including a "Leaky Gut" Formulation

By Rachel Link, RD, MS

September 15, 2024

A healthy gut microbiome is one of the most important aspects of overall health, considering your gut houses the majority of your immune system, plays a role in healthy weight management, and helps facilitate a normal inflammatory response.

If you generally have comfortable digestion, normal elimination, can eat a variety of foods and have healthy energy levels, these are all positive signs that you have a healthy functioning gut. However, if this is not the case, then you may want to focus more on ways to boost your gut health.

Along with changing your diet, taking the right supplements can make a big difference in addressing a healthy gut and gut lining. So what is the best supplement for supporting overall gut health?

There isn’t just one specific type of nutrient that supports gut health, rather there are several types of gut- and gut-lining supplements that can make a big impact in terms of supporting overall gastrointestinal health. These include supplements with herbs like marshmallow root and licorice root, as well as probiotics, collagen protein and digestive enzymes.

Why a Healthy Gut Lining Is Important

The cells that make up the lining of the intestinal wall are usually bound tightly together, making up what’s called “tight junctions,” leading to an overall healthy intestinal barrier.

Those tight junctions can be affected in part by a number of factors, including:

• a poor diet (low in fiber and high in sugar)

• smoking

• alcohol use

• frequent use of certain medications

• genetic predisposition

Having a healthy gut microbiome means that you’re able to maintain a healthy intestinal barrier, as well as a healthy ratio of “good guy” to “bad guy” gut flora or beneficial types.

Some factors that can contribute to a healthy gut include:

• Eating a gut-friendly and overall healthy diet

• Getting enough vitamins, minerals, antioxidants and fiber

• Managing stress

• Getting enough sleep

• Not smoking

• Limiting or excluding consumption of alcohol

• Limiting or avoiding environmental toxin exposure

Those tight junctions and the intestinal lining are capable of impacting more than your digestion. Because your immune system is mostly located in your gut, a healthy gut is needed for healthy immune system function.

Your gut also impacts your overall outlook — considering there are actually hundreds of millions of neurons located in your gastrointestinal tract, and these neurons send signals back and forth to your brain that can affect your outlook, energy, capacity to handle stress, and yes, your sleep.

The gut is semi-permeable and designed to absorb both water and nutrients from food into our bloodstream. That is the function of a healthy gut lining and why it’s important to maintain it.

In fact, it is the function of your gut lining to be a barrier to anything beyond water and food nutrients. This barrier is a key element in your healthy immune system as well.

9 Best Gut Health Supplements

The following supplements can be helpful for keeping your gut on track. As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplements.

1. Soil-based organism probiotics

A healthy gut is sometimes said to boil down to the ratio of “bad guy bacteria” vs. “good guy bacteria” populating your gastrointestinal system. Having higher levels of certain probiotic strains in the gut is associated with a range of health benefits, including support for healthy immune system function, nutrient absorption, healthy elimination and digestive health.

To get the most benefits from probiotics, you want to consume a supplement that contains “hardy” and survivable microbial strains: soil-based organism (SBO) probiotics. They’re known to be resilient and to survive the journey from your mouth, through your stomach, gallbladder and liver, making it to your lower GI tract to work their benefits.

When reading probiotics labels, keep a look out for the genus, species and strain. The label should also indicate the type of colony-forming units, or CFUs, that are present at the time of manufacturing. Opt for a probiotic supplement that has at least 25 billion CFUs and ideally one with multiple bacterial strains.

If you’re looking for a quality probiotic supplement, consider Ancient Nutrition’s SBO Probiotic Gut Restore formula, which features 25 billion CFUs* (*at time of manufacture) of SBOs per serving in combination with organic fermented blends of superfoods and mushrooms. Within this formula you’ll find marshmallow root, licorice root, turkey tail mushroom, reishi mushroom and more for extra mind-body support.

Importantly, SBO Probiotic Gut Restore also features prebiotics and postbiotics to create a “trifecta effect” that supports absorption. Prebiotics provide the fuel necessary for probiotics to grow and thrive, while postbiotics help to maintain a balance of gut flora.

SBO Probiotics Trinity are a new entry to this category. They contain a proprietary, clinically studied blend of postbiotics and parabiotics to bring you our most well-rounded probiotic yet. What are parabiotics? They contain inactivated unused parts of probiotics. Some studies show that parabiotics can create a favorable environment for good bacteria to grow. They’re believed to help nourish and positively influence the microbiome.

If you're new to the probiotic supplement category, consider starting with Ancient Nutrition's SBO Probiotics Once Dailies, as you only need to remember to take one capsule per day.

When is the best time to take probiotics? Take SBO probiotics capsules on an empty stomach, either when you first wake up or right before bed. Consult the label for more specific directions. Likewise, please consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including supplementation.

2. Digestive enzymes

Digestive enzymes benefits include helping to break down proteins, complex sugars and starches in our diets, which can in turn support normal digestion and nutrient absorption.

Ancient Nutrition's Digestive Enzymes supplement is expertly formulated with fermented mushrooms, botanicals, enzymes and probiotics to help you get the most out of the nutrients you’re eating.

For the greatest digestive benefit, take one or two capsules of digestive enzyme supplements before and after your main meals. (Check label for directions for use.) Ideally, opt for a full spectrum enzyme supplement that contains the following:

• Protease — helps break down proteins (including gluten)

• Amylase — helps break down starches

• Lipase — helps break down fats

• Lactase — helps breaks down lactose in dairy

3. “Leaky gut” supplement formulation

Ancient Nutrition’s Leaky Gut capsules are formulated to support healthy gut function with a powerful blend of botanicals formulated for promoting healthy gut integrity, as well as adaptogenic mushrooms and 2 billion CFUs* (*at time of manufacture) of probiotics.

This multifaceted formula features the key ingredients: licorice root, astragalus, marshmallow, lion’s mane mushroom and L-glutamine. Together these support digestive function health and promote healthy elimination, while also helping to maintain healthy gut microflora.

Here’s a bit more about reach ingredient found in these Leaky Gut capsules:

• Marshmallow root acts as an antioxidant and can help to generally soothe the lining of the gut while supporting overall gastrointestinal health.

• L-glutamine is the most abundant free amino acid in the body and plays a key part in overall gut health. In general, L-glutamine supports gut integrity and a healthy gut lining.

• Licorice root is considered an adaptogenic herb that supports normal absorption of nutrients. It contains the active compound called glycyrrhizin that is generally known to help support the health of the mucosal lining of the gut, which assists in a healthy response to inflammation.

• Astragalus is an herb rooted in Traditional Chinese Method (TCM). It's considered an adaptogen because it can help support overall health.

• Lion's mane mushroom features antioxidants, polysaccharides, beta glucans and beta-gluoxylan to support the gut and more.

For the best results, try taking Leaky Gut capsules on an empty stomach, either first thing in the morning or right before bed, at the same time each day. Please refer to the label directions for suggested use.

4. Fiber supplement

Prebiotics, which are found naturally in high-fiber foods such as grains and vegetables, and are non-digestible carbohydrates that feed healthy bacteria in the gut. They can be taken in capsule or powder forms to help with elimination and maintenance of healthy gut flora. They’re especially beneficial when combined with probiotics since the two work together to maintain a balanced microbiome.

Ancient Nutrition's Organic Fiber (available in pineapple mango and raspberry lemonade flavors) is a gentle-acting, easy-to-mix fiber powder. It features certified organic and non-GMO ingredients like acacia fiber (a prebiotic) and konjac root, both of which are full of soluble fiber. It also contains a SBO probiotic strain called Bacillus coagulans for additional gut support and improved nutrient absorption.

Containing 5 grams of the Fiber Blend per serving, Organic Fiber contains a long list of benefits. It reduces occasional constipation, gas and bloating, in addition to occasional abdominal discomfort. It promotes proper digestion, a feeling of fullness (satiety) and intestinal well-being. It supports regularity, healthy digestive function, colon health, immune system health and healthy, normal gut motility.

5. Collagen protein

Collagen is the main type of protein in the body that gives connective tissues, including those that form the gut lining, their health and strength. It's why collagen for gut health can be so effective.

Using a collagen powder supplement each day is a convenient and effective way to help give your body the building blocks, in the form of amino acids, that it needs to make its own collagen.

Ancient Nutrition’s Multi Collagen Protein powder features 10 types of collagen from four real food sources, plus it contains no fillers, sugar, artificial flavors or artificial preservatives, ensuring you get the highest quality collagen available. Multi Collagen Protein specifically features hydrolyzed collagen, meaning the protein molecules are broken into smaller molecules, making them easier for your body to digest, absorb and use.

Multi Collagen Protein comes in several flavors including the pure/unflavored formula that can be mixed into coffee, smoothies, oatmeal, baked goods, soups and many other recipes. Aim to consume between 1–3 servings daily, or about 10 to 30 grams of collagen protein. (Note: Please read and follow label directions for use.)

6. "Gut Restore" supplement formulation

In addition to providing you with collagen protein, Ancient Nutrition’s Multi Collagen Protein Gut Restore Powder formula provides you with 2 billion CFUs of soil-based organism (SBO) probiotics, powerful prebiotics and two kinds of glutamine for overall gut support.

One serving contains 9 grams of protein from 10 types of collagen, all derived from sustainable sources, along with botanicals like ginger root, licorice root and peppermint leaf extract which have general digestive-soothing effects.

Together, collagen plus probiotics, glutamine and botanicals help promote healthy gut microflora, support integrity of the gut lining, reduce occasional bloating, and more, such as supporting healthy joints and skin. Try mixing one heaping scoop, which has a light lemon/ginger flavor, with 8 ounces of water, juice, tea or your favorite smoothie.

Otherwise, the Multi Collagen Protein Gut Restore Capsules use traditionally gut-supporting ingredients to support gut microflora, gut lining and gut integrity. They include 5 billion CFUs Bacillus coagulans and Bacillus subtilis.

Adults take 3 capsules daily with 8 ounces of water.

7. Protein from bone broth powder

Ancient Nutrition's Bone Broth Protein powder features collagen, which as you know supports healthy connective tissues throughout the body including those needed for healthy gut function.

Additionally, Bone Broth Protein is chock full of minerals and nutrients that further help to support digestive health — including glucosamine, potassium and more.

When made into a powdered supplement, Ancient Nutrition’s Bone Broth Protein powders are derived from real bone broth liquid but dehydrated. This concentrated powder is shelf-stable, convenient and has many uses in a variety of recipes. It’s an excellent way to obtain more amino acids, especially the types called glycine, proline, hydroxyproline and arginine, that are not found in high amounts in meat, fish and eggs.

Bone Broth Protein can be consumed 1–3 times daily to increase protein/amino acid intake. (Be sure to read and follow label directions for use.) Bone Broth Protein powders come in several flavors and mix easily with water, green juice, coffee, almond/coconut milk or smoothies, and can even be baked with or cooked.

8. Vitamin C

Vitamin C also helps the body synthesize collagen, which forms connective tissues found in the GI tract that promote gut lining integrity. Additionally, it supports a healthy immune defense and promotes healthy antioxidant activity.

9. Zinc

Zinc is another nutrient that is important for maintaining healthy immune defenses and supporting generally healthy digestion, including helping to break down carbohydrates. Many people come up short on zinc.

10. Astragalus

Astragalus has been a foundational herb in Traditional Chinese Method for hundreds of years, believed to contain a variety of helpful compounds that may promote vitality and help promote a healthy immune system.

Ancient Nutrition's Astragalus Capsules combine fermented astragalus root with powerful probiotics. This supplement supports healthy digestive function, helps to maintain healthy gut microflora and promotes healthy elimination. On top of that, it reduces occasional constipation, gas and bloating.

Foods to Include

To help keep your GI system on track, focus on eating these gut health foods that are nourishing plus high in fiber, essential vitamins and minerals, antioxidants and probiotics.

Probiotic/fermented foods are especially beneficial for supporting your gut with healthy microbes. And high-fiber foods in your diet (especially prebiotic foods) will help probiotics to thrive. An average person can aim for 35 to 40 grams of fiber per day, although you should consult your healthcare professional first.

Here are some of the best foods to focus on when addressing gut health and gut lining health:

• Bone broth, which contains collagen and the amino acids proline and glycine that can help support the integrity of the gut lining

• Sprouted chia seeds, flax seeds and hemp seeds

• Steamed vegetables and fruit

• Cultured dairy products, such as pastured kefir, yogurt and goat cheese

• Fermented foods like sauerkraut, kimchi and kvass

• Coconut products such as coconut oil, coconut milk and coconut kefir

• Healthy fats including egg yolks, avocados, ghee and olive oil

• High-quality protein foods that contain healthy omega-3 fats, such as grass-fed beef, lamb and wild-caught fish like salmon

• Teas including green, black, ginger and echinacea tea

Foods to Avoid

What foods should you avoid if you are wanting to support your gut health? Eliminating the following foods is recommended in favor of those that are more nutrient-dense:

• Unsprouted grains, especially those containing gluten (wheat, rye and barley) — note that sprouting and fermenting grains reduces phytates and lectins, making these foods easier to digest

• Processed foods made with added sugar, GMO ingredients and synthetic additives

• Refined oils

• Conventional dairy products

• Heavy alcohol use