Gut Health Supplements

9 Best Supplements For Leaky Gut

best supplements for leaky gut

When undigested particles start to pass through the intestinal wall, you may want to consider taking the best supplements for a leaky gut because if it is not healed, further damage occurs, including food sensitivity, arthritis, inflammatory bowel disease, and many other conditions.

If you follow the right course of action you will recover, but you will need to change your diet and take the right supplements.

The following are the 9 best supplements for leaky gut.

1. Vitamin D

When we’re exposed to the sun, we naturally produce Vitamin D. However, many of us don’t get enough sun exposure and this can lead to a deficiency in Vitamin D.

Studies have shown that vitamin D deficiency deteriorates the gut barrier and increases intestinal permeability. So this implies that adequate vitamin D is an essential leaky gut treatment supplement.

A 20-30 minutes sun exposure 3x a week is considered safe. In some parts of the globe, however, vitamin D levels can fluctuate depending on the season or location. For instance, during the winter season, vitamin D levels might be lower due to lack of sufficient sunlight.

Hence, you may need a Vitamin supplement. You can take 1000-4000 IU of vitamin D daily. The National Institute of Health says you should not exceed 4000 IU daily.

2. Probiotics

Probiotics are also one of the best supplements for leaky gut. In this case, it has to be the right probiotic, as different strains of probiotics confer different benefits. There are about 14 strains of beneficial probiotics which can enhance immune functions and promote hormone balance.

When we take too many antibiotics, we get an overgrowth of yeast in the bowel altering the good microbes and permanently altering the gut flora. Some antibiotics are more damaging than others so you need to have a healthy diet to get back to normal following a round of antibiotics. Usually, a course of probiotics can also help.

You want a probiotic with a high CFU count (colony forming units) and have multiple bacterial strains. Speak to your doctor about what you specifically need.

There are probiotics which are taken only once a day while there are others which are taken more than once daily.

3. Gastro-Intestinal Soothers


Deglycyrrhizinated Licorice (DGL)

Licorice root has been proven to increase hormone availability. It aids the absorption and metabolism of cortisol (the stress hormone). It also maintains the mucosal lining of the stomach and duodenum, especially in the presence of stress.

Licorice root contains glycyrrhizin but this can cause edema or swelling when too much is taken. It can also cause hypertension.

Fortunately, there is a special form of licorice root called deglycyrrhizinated licorice (more commonly known as DGL) which has the substantial parts of glycyrrhizin removed and therefore, is a safer option for long-term use since it doesn’t elevate blood pressure.

DGLs can be taken as a chewable tablets, wafers, capsules, tea, and powder. Chewables are said to be more effective when mixed with saliva than capsules.

They are taken usually about 20-30 minutes before a meal, 1-3 times each day. A lot of people take it twice a day, one before lunch and one before dinner.

Marshmallow Root

What is marshmallow? I know what you’re thinking and the answer is No. It is not that fluffy white, very soft and sweet snack which a many people love. Rather, Marshmallow is a plant which flowers and can be found in the Middle East, Europe and North Africa.

Its root has a high concentration of mucilage, a substance that is thick and is gel-like which can soothe irritated mucous membranes.

Marshmallow root is a natural antihistamine and antioxidant. It can help to prevent stomach ulcers while supporting gastrointestinal health as it reduces the inflammation of the stomach lining. It also alleviates other digestive issues i.e., diarrhea, constipation, leaky gut, inflammatory bowel disease (IBD) and autoimmune disorders.

4. Digestive Enzymes

Another best supplements for leaky gut are digestive enzymes. Taken before and after your meal, they break down proteins and complex sugars and starches reducing inflammation. When you are purchasing these enzymes you will need at least one or two of the following:

• Protease
• Amylase
• Lipase
• Lactase

These are all broad-spectrum enzymes and they will break down certain types of food and aid digestion.

5. L-Glutamine

This is an essential amino acid and is an anti-inflammatory. It will repair the gut lining. It is a fuel for the cells lining the intestines and keeping them strong and healthy. It promotes the growth of gut mucosa and rebalances nitrogen in times of stress. Hence, l-glutamine is among the best leaky gut treatment supplements.

If you exercise a lot you will need the supplement to fix depleted L-glutamine stores used during heavy exercise.

L-Glutamine is thought to also boost short-term weight loss by altering the composition of your gut microbiome, increasing insulin sensitivity. L-glutamine helps fat to burn faster and enables you to lose fat quickly. When you lose weight, you will still maintain the muscle mass.

6. Collagen

Collagen is one of the best supplements for leaky gut and is the protein that gives bone and cartilage strength. You will notice that once it is cooked, it becomes gelatinous. It is good for the mucosal lining and can boost your gastric juices. It contains two amino acids glycine and proline and is essential for the repair of the damaged intestinal

Take two tablespoons of collagen protein twice daily. Choose one offering multiple sources of collagen.

One of the best and my favorite source of collagen is bone broth.

7. N-Acetyl Glucosamine (NAG)


N-Acetyl Glucosamine is not the glucosamine you’re probably more familiar with. NAG is not the same as glucosamine hydrochloride or glucosamine sulfate. It is a simple sugar which comes from the shell (outer) of crustaceans.

A few years ago, athletes were taking glucosamine for joint health but now, it is also taken for protecting the lining of the stomach and intestines. It is a recognized anti-inflammatory and can help with inflammatory bowel disease.

Bases on a study in 2018 which was published in the Journal PNAS, NAG helps in reducing the symptoms and recurrence of IBD.

8. Zinc Carnosine

Another one among the best supplements for leaky gut is zinc carnosine. As the name implies, zinc carnosine is a combination of zinc and carnosine at a 1 to 1 ratio. Zinc is an essential trace element while carnosine is a dipeptide compound. When these 2 are binded, they create a chelate compound.

Taking zinc carnosine has many benefits to the gut among which are:

• Reduce gut inflammation
• Helps keep the mucosal lining healthy
• Acts as an antioxidant
• Supports gut permeability

In clinical studies, 75 mg zinc carnosine which is equivalent to 17-18mg elemental zinc and 57-58 mg L-carnosine) is usually given daily.

9. Reishi Mushrooms and Other Adaptogens

Another adaptogen that can positively influence your immune system is the reishi mushroom. They have the power to kill dangerous cells that cause diseases. They can also prevent gene mutation.

Adaptogens are non-toxic plants and both Reishi and Cordyceps mushrooms are adaptogens that help the body to resist different stressors. This discovery is fairly recent but Cordyceps mushroom particularly has been used in China to build muscle mass and strength in athletes.

In 1993, the world was surprised by the performance of the Chinese Women’s Olympic Team and suspected drug use. The team explained that their success was due to the Cordyceps mushroom that allows muscles to recover quickly and helps to build strength and muscle mass.

The Cordyceps mushroom is now being studied to aid digestive health, as it has been shown to prevent gastric ulcers in racehorses.

Another mushroom called the Lion’s Mane has powerful anti-inflammatory properties and aids digestion. In animal studies, it has shrunk gastric ulcers.

While requiring further studies, adaptogens show great potential in becoming one of the best supplements for leaky gut.