A Guide To The Best Vitamins And Supplements For Gut Health (2024)

The gut affects overall health in many ways, explains Neil Paulvin, D.O., a functional medicine specialist based in New York City. It has a direct connection to the brain via the gut-brain axis, meaning GI health could influence mental health, he says. Some scientists even refer to the gut as “the second brain.”

Research also indicates that the digestive system may affect or play a role in:

• Immune health
• Sleep
• Nutrition and metabolism
• Autoimmune diseases
• Other disorders, such as type 2 diabetes and cardiovascular disease

“To sum it up, the gut is connected to your entire body, and if it’s functioning well, it can help your overall health,” says Dr. Paulvin.

What Are the Signs of an Unhealthy Gut?

A weakened or unhealthy gut can potentially have a negative impact on overall health. Signs of an unhealthy gut may include:

• Digestive issues like diarrhea, gas, bloating or constipation
• Weakened immunity
• Sleep disturbances
• Fatigue
• Increased stress and anxiety

There are several ways to improve or maintain gut health, says Kyle S. Eldredge, D.O., a colorectal and general surgeon based in Florida. Common methods for improving gut health include:

• Eating a high-fiber diet containing fruits and vegetables, whole grains, legumes and nuts
• Exercising regularly
• Getting adequate sleep
• Reducing stress

Additionally, Dr. Eldredge says supplements can provide “extra help” to achieve gut health goals.

However, it’s best to first rely on dietary and lifestyle changes to improve gut health, as supplements aren’t regulated by the Food and Drug Administration and may not be effective, says Supriya Rao, M.D., a board-certified gastroenterologist in Chelmsford, Massachusetts. “Talk to your physician before you take any supplements,” she advises.

Research and expert advice suggest the following vitamins and supplements could potentially bolster gut health. Remember to consult with a health care professional for recommended dose information and a list of potential drug interactions before making a purchase or consuming any supplement.

Probiotics

Probiotics are live microorganisms that can change the composition of microflora in the gut. “A healthy gut is considered to have a balanced amount [and variety] of probiotics,” says Amy Lee, M.D., chief medical officer of Lindora, a weight loss clinic based in southern California.

Probiotics are found naturally in fermented food sources, such as Greek yogurt, kombucha and kimchi. They can also be consumed in supplement form, such as powders, capsules and tablets.

Prebiotics

Prebiotics are fibers that the body can’t digest but instead uses as fuel for probiotic bacteria to support their growth in the gut.

“Prebiotics are typically higher in fiber and can be found in most fruits and vegetables,” explains Dr. Lee. “Eat as much prebiotics through fruits and vegetables as possible to optimize one’s amount of probiotics.” Beyond food sources, prebiotics also come in supplement form and can be combined with probiotics.

Apple Cider Vinegar

Apple cider vinegar (ACV) is a vinegar made from the fermented juice from apples. “It contains pectin, which is considered a prebiotic,” explains Dr. Lee. Additionally, unpasteurized apple cider vinegar “with the mother” may contain probiotic bacteria that are beneficial for the gut microbiome.

However, no significant clinical research in humans directly connects ACV with potential benefits for gut health.

Psyllium Husk

It’s generally best to consume fiber from food sources, says Dr. Rao. However, if a person doesn’t meet their recommended fiber intake each day, a fiber supplement like psyllium husk can help, she adds.

Psyllium husk creates a gel-like mass when it comes into contact with water, which can help move waste through the intestines and potentially alleviate constipation. Psyllium husk also helps bulk up stool, which can provide relief from diarrhea.

Vitamin D

“Vitamin D deficiency is very common, especially in the northeast U.S. (and other areas without lots of sunshine) and in people with darker skin tones,” explains Dr. Rao. In cases of low vitamin D, a health care provider may suggest trying a vitamin D supplement.

One 2020 research review indicates that vitamin D may have anti-inflammatory properties in the digestive tract and help regulate balance in the gastrointestinal wall^[1]Akimbekov NS, Digel I et al. Vitamin D and the Host-Gut Microbiome: A Brief Overview. Acta Histochem Cytochem. 2020;53(3):33–42. . However, some of the studies in the review relied on animals instead of human participants, so further research is needed to confirm this connection.

Vitamin C

Vitamin C is a water-soluble vitamin, which means the body excretes excess amounts rather than storing them, and it must be consumed daily via food or supplements. Vitamin C can potentially increase the body’s production of short-chain fatty acids that can act as mediators in the gut-brain connection and provide protection for the intestinal barrier.

Vitamin C is readily available in citrus fruits like oranges and in cruciferous vegetables like broccoli, as well as in supplement form.

Butyrate

Butyrate is a short-chain fatty acid that can potentially benefit gut health by feeding and bolstering the cells lining the colon, says Dr. Paulvin. Butyrate is produced naturally when gut bacteria break down fiber, but it’s also available in supplement form.

With that said, clinical studies on butyrate supplementation in humans yield mixed results.

Glutamine

Glutamine is a non-essential amino acid that may have beneficial effects on the gut. A 2021 research review in Food Science and Human Wellness suggests glutamine might support the gut microbiome, modulate inflammatory responses and promote the integrity of the gut mucosal wall^[2]Deters BJ, Saleem M. The role of glutamine in supporting gut health and neuropsychiatric factors. Food Science and Human Wellness. 2021;10(2):149-154. .

Additionally, a 2019 clinical trial in the journal Gut exploring glutamine supplementation in people with irritable bowel syndrome (IBS) found that glutamine helped improve IBS symptoms like abdominal pain and bloating more than the placebo^[3]Zhou Q, Verne ML et al. Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome. Gut. 2019;68(6):996-1002. . However, larger randomized trials are needed to confirm these effects.

Ginger

Ginger is a root that may possess anti-inflammatory and antioxidant properties. A 2020 study in Frontiers in Microbiology suggests short-term intake of ginger juice may have a positive impact on gut microbiota. In the study, 123 healthy men and women drank either fresh ginger juice or a sodium chloride placebo for two week-long periods. At the end of the study, researchers found those in the ginger group had greater bacterial diversity in their gut microbiomes^[4]Wang X, Zhang D et al. Gut Microbiota Variation With Short-Term Intake of Ginger Juice on Human Health. Front Microbiol. 2020;11:576061. .

With that said, further research and long-term studies are needed to explore ginger’s potential as a gut health supplement.

Curcumin

Curcumin, a polyphenol most 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 promote the health of beneficial gut bacteria strains, but other studies yield mixed results in humans, so further research is needed^[5]Jabczyk M, Nowak J, Hudzik B, Zubelewicz-Szkodzińska B. Curcumin and Its Potential Impact on Microbiota. Nutrients. 2021;13(6). .

In general, experts suggest first attempting to improve digestive health through lifestyle changes, such as diet and exercise, before trying other methods. However, evidence suggests certain supplements may prove useful in enhancing the gut microbiome. Just remember to consult with a health care professional before adding any new supplements to your routine.