Supplements for Gut Health: A Science-Based Guide

Gut health depends on the balance of beneficial (‘good’) and harmful (‘bad’) bacteria in your digestive system, among other factors.

The gut microbiome may impact digestive processes, immune function, and potentially even mood. Over 60 million Americans experience digestive issues yearly, and many people are turning to dietary supplements for additional support. While some supplements may help address certain digestive problems, not all of them work the same way or with the same efficiency.

In this article, we’ll explore the different supplements usually proposed for gut health and digestive support, how they potentially work, and what to look for when choosing them.

Why does your gut health matter?

Your gut does more than just digest food. It plays a key role in your overall health.

A big part of this is the gut microbiome, which consists of trillions of microorganisms, including bacteria, viruses, and fungi, living in your digestive tract. Some of these microbes may support digestion, help increase the absorption of certain nutrients, and help fight off harmful invaders.

Approximately 70% of immune cells are located in the gut-associated lymphoid tissue (GALT), which helps detect and respond to pathogens in the digestive tract. That’s why keeping the gut balanced is so important. When your gut works well, the rest of your body may benefit too.

What are the signs of an imbalanced gut?

An imbalanced, ‘unhealthy’ gut can affect not only your stomach but your entire body.

Common signs include symptoms like bloating, gas, constipation, or diarrhea. You might also feel stomach discomfort or notice changes in your bowel habits.

Then you have other signs that go beyond digestion. You may experience fatigue, trouble sleeping, or brain fog. Some people may even develop food intolerances long-term or feel sick after having certain meals. A weakened immune system and getting sick more often can also point to gut imbalance. However, while some associations are made between poor gut health and frequent illness or other described symptoms, there is little evidence to prove how much the gut is responsible for some of the symptoms.

Furthermore, it is theorized that skin issues like acne or eczema, as well as mood swings or mild anxiety, may be linked to poor gut health as well. That’s because your gut and brain are closely connected through what’s called the gut-brain and gut-skin axis. Keep in mind that these conditions can be influenced not only by potential gut disturbances but also by many different factors, such as nutrition, genetics, stress, or hormonal changes, to name a few. At the moment, there is insufficient evidence, and more studies are needed to prove the exact part that gut health is responsible for in these conditions.

However, if some of these common signs sound familiar, your gut may be trying to tell you something. In such cases, it’s best to consult with your doctor.

Exploring different types of supplements for gut health

There’s no one-size-fits-all approach to gut health, but several types of common supplements are proposed to impact gut function. Each works differently, and not all are backed by the same level of scientific evidence. Here’s a closer look at the main ones.

Probiotics

Probiotics are live microorganisms comprised of certain bacteria and beneficial yeasts. Consuming them in adequate amounts may help you introduce ‘good’ microorganisms to your gut and support a balanced gut microbiome.

They may address symptoms such as gas, bloating, diarrhea, and constipation. Two of the most common strains of probiotics are Lactobacillus and Bifidobacterium.

Some studies show that probiotics may help with antibiotic-associated diarrhea and some cases of IBS symptom management. However, more research is needed to confirm their effectiveness for these particular cases.

Different probiotic strains serve different roles — some may support digestion, while others may potentially contribute to immunity or vaginal health. However, research is still contradictory on whether probiotics have a meaningful impact in these health areas. Not all strains work the same way or have the same effects.

Also, probiotics don’t usually stay in the gut permanently. They pass through the digestive system and need to be consumed regularly to maintain their proposed benefits.

Probiotics are available in capsules, powders, or fermented foods like kefir. These supplements are usually safe for most healthy people, but people with certain health conditions or weakened immune systems should talk to a doctor first.

Prebiotics

Prebiotics are compounds, typically non-digestible fibers, that feed and support the growth of beneficial bacteria in your gut. Some common types are inulin, FOS, pectin, and resistant starch.

According to research, prebiotics can support digestion and help with regular bowel movements by feeding the beneficial gut bacteria. Psyllium husk, a well-known fiber, typically labeled as a prebiotic, may help with constipation but offers limited fermentation by bacteria and mainly provides bulking fiber. It’s not a classical prebiotic according to the standard definition, but some research studies suggest that psyllium may have prebiotic-like effects in some individuals and provide other properties from insoluble fiber that may support gut health.

Prebiotics come in powders or capsules and can be combined with probiotic supplements. You can find them in some high-fiber foods like legumes, oats, onions, bananas, chia seeds, and flaxseeds.

These compounds are generally safe for most healthy people, but it’s best to start using them in small doses. Too much fiber may cause excessive gas or bloating.

Herbal supplements

Herbal remedies are growing in popularity among people trying to support their gut health. Herbs like peppermint oil or chamomile are believed to have potential for gut relief.

Scientific literature often highlights peppermint oil, particularly for managing IBS symptoms like abdominal pain, bloating, and discomfort. Some theories exist that it works by relaxing the smooth muscles in the gut and may also offer anti-inflammatory and antibacterial effects. Several placebo-controlled trials suggest that peppermint oil may support gut health, but the evidence is scarce, and its use doesn’t come without potential side effects. Some people report heartburn, and studies haven’t confirmed its long-term safety. Animal research raises concerns about high doses, and we still don’t fully understand how it affects the gut microbiota.

Chamomile has a long history in traditional medicine for supposed digestive benefits, but the scientific evidence is weak. There is a lack of large human trials or systematic reviews to confirm its potential effectiveness. Reported side effects include drowsiness, digestive upset, and rare allergic reactions.

Herbal safety depends on how growers cultivate, harvest, and process the plants. While some specific herbs may not cause immediate adverse effects for most healthy people, for others, there is still a lack of understanding of both effectiveness and safety short term and long term.

Remember that, especially with herbal supplements, individual responses vary based on health status, dose, and formulation, and because these products are regulated as dietary supplements, quality and potency can differ widely.

Vitamins and minerals

When it comes to gut function, vitamins and minerals can be an important piece.

Magnesium might help regulate muscle contractions in the digestive tract and may relieve occasional constipation, especially if taken in forms like magnesium citrate, which is often used as a gentle laxative. Magnesium also plays a role in nervous system regulation, which can indirectly support gut function, especially in stress-related digestive issues.

Zinc may support gut health by contributing to intestinal barrier function and promoting immune function in the gut lining. It may also help reduce inflammation in the digestive tract, particularly in people with zinc deficiency.

Vitamin D has been investigated for its possible link to gut problem reduction. Some studies suggest it may help regulate gut barrier integrity and immune response, though findings have been inconsistent and appear to be dependent on baseline deficiency and the severity of gut issues.

Other vitamins, according to one scientific literature review, may also influence gut health in different ways. For instance, vitamins A, B2, D, E, and beta-carotene are proposed to have an impact on gut microbiome modulation. Vitamins A, B2, B3, C, and K, in limited evidence, are linked to increased microbial diversity. Some vitamins, like B2 and E, may even increase bacterial populations of short-chain fatty acid producers, which are key to a healthy gut environment. Vitamin C may also enhance short-chain fatty acid production, supporting digestion and gut health.

All of these nutrients are essential for the overall well-being of most people. They are generally safe if you take them within the recommended daily limits. Most vitamins and minerals are unlikely to cause harm, but excessive long-term intake of some of these micronutrients or underlying health conditions can increase risks.

It’s always best to check with your doctor to determine what’s right for your individual needs.

Other supplements

Digestive enzymes, collagen, and L-glutamine may offer alternative ways to support your gut health and digestion.

Most healthy individuals produce sufficient amounts of digestive enzymes to break down food efficiently, so supplementation is generally not necessary for everyone. However, some people may still benefit from taking digestive enzymes, especially with larger meals or foods that are harder to digest. Examples of digestive enzymes include amylase (breaks down carbohydrates), lipase (breaks down fats), and protease (breaks down proteins). People with specific conditions like lactose intolerance may also benefit from lactase, which helps break down lactose in dairy products.

Another supplement gaining popularity is collagen, a structural protein found in skin, bones, and connective tissue. It contains amino acids like glycine, proline, and hydroxyproline, which are proposed to support gut lining by contributing to tissue repair and reducing inflammation. However, the actual impact of collagen on gut health is still not fully developed in scientific literature. The proposed benefits to gut health mainly come from small-scale preliminary human data, theoretical considerations, and animal studies.

L-glutamine, an amino acid, may also support gut health by serving as a fuel source for cells in the intestinal lining. It is believed to strengthen the gut barrier and support repair of the intestinal wall, particularly in people with increased gut permeability (‘leaky gut’), though research is still limited.

These supplements are usually safe for most healthy people, but their benefits, especially collagen and L-glutamine, may be modest or unclear. More high-quality studies are needed to understand how effective they are in contributing to gut balance and symptom reduction.

Can supplements really help your gut feel better?

Supplements for gut health are becoming more popular — and for obvious reasons.

The industry is growing rapidly, with an estimated value of over $100 billion per year, and up to 50% of adults in developed countries take supplements regularly. However, not all supplements are created equal. Research has shown that some may be contaminated with heavy metals or interact negatively with other medications or supplements. Therefore, it’s important to be aware of the potential risks and rely on medical guidance.

Common types of gut health supplements include probiotics, prebiotics, digestive enzymes, fiber powders, L-glutamine, and herbal blends. Each targets different aspects of gut health, and their effectiveness often depends on the individual and their specific needs.

I asked a WellnessPulse researcher, Alifia Fernandes Jokubauskienė, MPharm, about her opinion on gut health supplements.

The researcher encourages people to always speak up about their gut health with their healthcare team. While it may feel embarrassing or uncomfortable at first, your medical providers are there to help. You should seek appropriate medical advice, especially if you have underlying health conditions.

In the end, whether gut health supplements are worth it depends on your individual goals, current symptoms, and overall health.

What to consider before starting supplements

Before adding a supplement to your routine, make sure to follow these steps:

1. Look at your current diet. Are you getting enough fiber, vitamins, and other nutrients from food? Dietary supplements can help fill gaps, but they shouldn’t replace a balanced diet.
2. Check the supplement’s formulation. Do they contain ingredients that match your specific needs or goals? Not all products are created equal, so it's worth checking the label and doing a little research.
3. Think about possible side effects or interactions with medications. Some ingredients may cause discomfort or react poorly with other treatments. When in doubt, consult a healthcare provider to make sure the supplement is safe and appropriate for you.

Beyond supplements: nurturing your gut naturally

Supplements can support your gut, but daily habits matter even more.

Eating a diet rich in fruits, vegetables, whole grains, and fermented foods gives your gut the nutrients and fiber it needs to thrive. Staying hydrated, managing stress, sleeping well, and exercising regularly also play a major role in gut health.

Chronic stress can disrupt the balance of your gut microbiome by potentially contributing to increased inflammation and altering gut motility, which may lead to symptoms like bloating, cramps, or irregular bowel movements. Simple stress-management techniques — such as deep breathing, mindfulness, walking outdoors, or setting boundaries — can help support your digestive system by calming the gut-brain connection.

Sleep is another critical factor. Poor sleep can negatively affect your gut microbiota and weaken the intestinal barrier over time. Aim for 7–9 hours of quality sleep each night, and try to maintain a consistent sleep schedule. A relaxing bedtime routine and reduced screen time before bed can also improve your sleep — and, in turn, your gut health.

In short, taking care of your gut is a long-term effort that starts with how you live, not just what you eat.

Final thoughts

Your gut plays a major role in how you feel every day, from digestion to immunity to mental well-being.

Supplements like probiotics, prebiotics, and certain nutrients can support a healthier gut, especially when paired with good lifestyle habits. However, remember that not every supplement works for everyone, and some have stronger research backing than others.

If you're thinking about adding a supplement to your routine, start by understanding your needs and talking to a healthcare provider. With the right approach, you can take simple steps toward better gut health and overall wellness.