Best Supplements for Leaky Gut Treatment: What to Take and Why

L-Glutamine

The body needs proteins to maintain healthy tissue growth, and all proteins in your body are made up of only 20 different types of amino acids, each serving a different function in the body.

• Glutamine is a significant nutrient that maintains your intestinal barrier function.
• Glutamine is the most abundant amino acid in your blood plasma and plays a key role in maintaining the integrity of the intestinal barrier. It also can modulate intestinal permeability.
• L-glutamine benefits your overall health by supporting gut function and digestive processes. It has powerful anti-inflammatory properties. It also works on a cellular level to repair the cracks or fissures in the gut.

Dose: L-glutamine dosage per day is 0.5g per kg of body weight. For example, weighing 65 kg, you can take 65x0.5g of L-Glutamine. That equals to 32.5 grams.

Read more about: How to Heal Leaky Gut Syndrome Naturally?

Probiotics

Before learning about probiotics for intestinal permeability, we should know what probiotics are. Probiotics are strains of healthy bacteria found in fermented foods or supplements. 

• Consuming probiotics promotes the growth of beneficial bacteria, thereby helping to improve the gut microbiota by eliminating harmful bacteria. According to research, probiotics can reduce intestinal permeability or “leaky gut” by strengthening the mucosal barrier of the gut lining and decreasing inflammation. Probiotics for intestinal permeability

There are specific probiotic strains that mainly address leaky gut. Lactobacillus rhamnosus GG is one of them that creates a microbial layer that enhances the protection of the gut lining. It also reduces inflammation and decreases the rate of cell death in the mucosal lining of the intestine.

Dose: 1 capsule containing at least 10 billion live bacteria.

Read more about: A Comprehensive Guide to Healing Leaky Gut Through Diet

Prebiotics

The term “prebiotic” refers to non-digestible food ingredients that show beneficial effects on the host by stimulating the growth and activity of probiotics in the gut. Prebiotics are constituents present in certain foods that your intestines can’t digest fully. Intake of prebiotics helps in forming a healthy gut flora. If you take prebiotics daily, you can improve your gut microbiome health by reducing intestinal permeability.

• Inulin is the most common prebiotic supplement found in plants. Inulin-containing food increases the growth of Bifidobacterium spp. and improves glucose homeostasis.
• Some starches, oligosaccharides, inulin, and pectin are examples of prebiotics. High-fibre foods contain them in high quantities. High-fiber grains, vegetables, and fruits contain prebiotics. Foods which are the best sources of prebiotics are Soybeans, Garlic, Bananas, Asparagus, Wheat, Onions, Oats, Beans, Lentils, Peas, Peanuts, Chicory root, Barley and Green tea

Dosage: There are no official records on the recommended daily intake of prebiotics, but consuming 3 to 5 grams of prebiotics per day may improve gut health.

Collagen Peptides

Collagen is a type of protein present in almost every tissue of the body, which is beneficial in improving gut health. Collagen peptides are a more easily digestible form of collagen. According to a study, collagen peptides can prevent further damage to the intestinal lining.

• Collagen peptides from various foods are a nitrogen or carbon source for the gut microbiota, which can produce fermentation products that help maintain human health.

Researchers have identified 28 types of collagen to date. Types I, II, III, IV, and V are the most common in the human body. 

Collagen for gut repairs increased permeability effectively. 

• Certain foods, including egg whites, beef, fish, shellfish, chicken, bone broth, dairy, citrus fruits, berries, and leafy greens, either contain collagen or help your body produce it. 

If you eat a balanced diet, you may not need collagen supplements because your body can produce all the collagen you need. However, you may need to take collagen supplements to treat collagen deficiency or other conditions.

Dosage: There are no official guidelines on how much collagen to consume daily. You can take 2.5 -10 grams of this supplement daily for up to 6 months. However, consult your doctor to determine the appropriate dose for you.

Digestive Enzymes

Natural digestive enzymes are proteins that your body makes to break down complex molecules in your food into simpler ones. This mainly helps with digestion. Are there external sources of digestive enzymes? Yes, there are prescription digestive enzymes.

• Digestive enzymes are essential for optimal digestion. They aid in the breakdown, absorption, and assimilation of nutrients. Impaired digestive enzymes can exacerbate symptoms and contribute to intestinal permeability in those suffering from leaky gut. 
• Broad-spectrum digestive enzyme formula containing proteases, lipases, and amylases can help improve digestion, reduce intestinal inflammation, and relieve digestive discomfort.
• Some foods, such as fermented foods like kimchi, pineapple, papaya, mango, honey, bananas, avocados, kefirs, Kiwifruit, and ginger, contain digestive enzymes that may benefit digestion.

Dosage: The dosage of digestive enzymes is determined based on your body weight and diet. Your doctor will start with a low dosage and make adjustments as needed. Enzymes like protease should be taken at a dose of 500 to 1000 mg per day for leaky gut.

Zinc Carnosine

Zinc carnosine is a chemical compound made of equal parts zinc and l-carnosine. It is a health food product claimed to possess health‐promoting and gastrointestinal-supportive activity. Naturally, zinc and carnosine will not be together, and zinc carnosine is a therapeutic compound developed to treat some digestive complaints.

• Zinc is necessary for many metabolic processes and boosts the immune system.
• Zinc supplementation helps to enhance your gut lining strength. According to research, zinc can modify the tight junctions of the intestinal lining; in turn, it can limit gut permeability.
• Zinc carnosine supports the gastrointestinal system by protecting its mucus membrane, aiding in the repair of damaged epithelial cells, reducing inflammation, and showing antioxidant-like properties.

Dosage: 37.5 to 75 mg is the standard dose of Zinc carnosine per day divided into two doses. 

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat with anti-inflammatory benefits. They support every cell in your body and give you energy. They also help keep your heart, lungs, blood vessels, and immune system working as they should. Research shows that omega-3 fatty acids improve the diversity of your gut bacteria and decrease intestinal permeability.

Your body can’t make omega-3 fatty acids on its own, so you’ll have to get them in your diet through either whole foods or supplements. 

There are three main types of omega-3s:

• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)
• Alpha-linolenic acid (ALA)

Omega-3 Fatty Acids Sources : Always try to get omega-3 fatty acids from foods rather than supplements. Fish such as Bluefish, Herring, Salmon, sardines, Sturgeon, Tuna, Beans, Walnuts, Canola oil, Soybean oil, Chia seeds, Flaxseed and flaxseed oil, and Edamame contain Omega-3 Fatty Acids.

Dosage: According to the National Institutes of Health, a healthy diet includes 1-1.5 grams of omega-3 fatty acids daily. 

Aloe Vera

• Aloe helps balance gut bacteria and provides prebiotics. Balanced gut bacteria enhance digestion and ensure the optimal release of enzymes and other beneficial compounds.
• Research shows that aloe vera can help improve the gastrointestinal tight junction, which plays a significant role in the function of the intestinal barrier. It also heals leaky gut by decreasing the lactulose/mannitol ratio. 
• Aloe vera can improve digestion and nutrient absorption. It can also promote a healthy balance of gut bacteria by supporting probiotic growth. 

Dosage: The daily recommended dose of fresh juice from Aloe vera can is 10-20 ml per day. The dose of Aqueous Extract per day is 100-300 mg, and the dose of Leaf pulp is 1 - 3 grams.

Vitamin D

Vitamin D is an important resource against a leaky gut. It is required for the functioning of the small intestine’s regulatory system, which may lead to a leaky gut. 

• Vitamin D plays an important role in a healthy gut, where 70-80% of the human immune system is located. 
• Vitamin D plays a significant role in maintaining intestinal permeability by Strengthening the gut lining, reducing inflammation, and enhancing the gut microbiome. Sufficient vitamin D levels are necessary for maintaining intestinal permeability at a normal level.
• Fish, eggs, and fortified milk are good sources of vitamin D. Vitamin D is also made in the skin after sun exposure. Spending 15-30 minutes in the sun each day should be enough for most people to maintain normal vitamin D levels.

Dosage: The recommended dietary allowance (RDA) of vitamin D is 600 IU (15 mcg) daily for people up to the age of 70 and 800 IU (20 mcg) daily for those over 70. However, you may require a higher dosage to manage a leaky gut, for which you will have to contact your healthcare adviser.

Slippery Elm and Marshmallow Root

Slippery elm is an effective herb for managing gut health. 

• It increases the mucilage content in your digestive tract, stimulates nerve endings to boost mucus secretion, and provides antioxidants.
• Additionally, slippery elm can help heal leaky gut syndrome. These properties make slippery elm a significant tool for restoring gut health.
• The Marshmallow roots are also the source of natural mucilage, a substance that forms a protective lining in your digestive tract. This coats your intestines, making them less open to damage. Additionally, this protective lining can help reduce inflammation in your gut. Furthermore, marshmallow root can help restore the integrity of the tight junctions in your gut wall.

Dosage: The dosage of slippery elm usually depends on your body weight. To prepare slippery elm tea, you should use 2–3 teaspoons of powder per one-cup serving. You can consume the tea 1–2 times daily.

A general recommendation in capsule/tablet form is a dosage of about 1,600 milligrams daily, taken in 2–3 divided doses. 

When it comes to marshmallow root, you can drink tea by combining 0.5–5 grams of marshmallow root thrice daily in 150 millilitres of water.

Note: Avoid using both Slipper Elm and Marshmallow Root during pregnancy and lactation.

Turmeric (Curcumin)

Turmeric extract Curcumin is highly beneficial for healing your intestinal inflammation. 

• Turmeric has anti-inflammatory and antioxidant properties and high intensity to relieve inflammation quickly. It also promotes mucosal healing and helps protect your body from further damage caused by inflammation.
• Turmeric positively affects the gut microbiota, restoring homeostasis to the gut by maintaining proper balance in the gut microbiome. It strengthens your gut wall, helps to stimulate your digestive secretions, and improves your intestinal motility.

Note: Turmeric supplements are not safe during pregnancy and breastfeeding. Supplements can also interact with blood thinners and diabetes medications. However, turmeric seems safe when used as a spice in food.

Dosage: A standard dose of turmeric/curcumin is about 500 milligrams, taken 1 to 3 times daily. You can also take 30 drops of fresh turmeric tincture two times daily. However, you should not use high doses for the long term.

Magnesium

Magnesium is vital to gut health. Research suggests this mineral plays a significant role in maintaining a healthy digestive system. Magnesium is key to the production of gastric juice, or acid secretion, in the stomach, which is needed to break down food and kill harmful bacteria.

Dietary sources of magnesium include legumes, seeds, nuts, avocados, whole grains, bananas and green leafy vegetables. Meat and fish also contain magnesium in smaller amounts.

There are many types of magnesium present in dietary supplements and food products. Each type has different properties. Types of Magnesium are:

• Magnesium citrate
• Magnesium glycinate
• Magnesium chloride
• Magnesium lactate
• Magnesium malate
• Magnesium taurate
• Magnesium sulfate
• Magnesium oxide

Dosage: Diet alone provides the daily recommended amount of magnesium. Males should consume 400 to 420 mg of magnesium per day, and females 320 to 360 mg.

Conclusion

If you are suffering from leaky gut syndrome, it is important to maintain your gut health at its optimum. Everything from eating a healthy diet to maintaining mental health can help maintain your gut health, which will also help you prevent leaky gut syndrome.

If you’ve been diagnosed with leaky gut syndrome and the measures mentioned above do not help you achieve good gut health, supplements described in this blog may help restore your intestinal barrier function.

It is generally not advisable to take any supplements on your own. Instead, consult your doctor to find the most suitable supplement for your symptoms. They will advise you on the most suitable supplement for you and the dosage to take.

If you are suffering from a leaky gut, contact Nirva to learn which supplement is right for you, what dosage is needed, and what other measures to follow. At Nirva, we can suggest solutions to your problems through Ayurveda's holistic methods. Improve your gut health on your journey with Nirva.