Leaky gut supplements have become a popular topic in the health and wellness community.
Also known as increased gut permeability, leaky gut occurs when the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to “leak” through the intestines and into the bloodstream.
This can trigger inflammation and a host of other health problems, including autoimmune conditions, food allergies, and digestive issues.
While diet and lifestyle changes are crucial to healing leaky gut, supplements can also significantly repair the gut lining and restore overall health.
This blog will explore some of the most effective leaky gut supplements for managing this condition.
Understanding Leaky Gut Syndrome
Before diving into supplements, it’s essential to understand some of the causes of leaky gut.
For a more detailed analysis of the causes of leaky gut, please read my blog on The Causes of Leaky Gut
Several factors can contribute to increased intestinal permeability, including:
- Poor diet: High sugar, processed foods, and excessive alcohol intake can disrupt the gut microbiome and damage the intestinal lining.
- Chronic stress: Prolonged stress can alter gut flora and increase intestinal permeability. Read my blog on Adrenal Fatigue. A good way to lower stress is via vagus nerve stimulation. Read my article on the benefits of Nurosym
- Infections and toxins: Bacterial, fungal, or parasitic infections, as well as exposure to toxins like antibiotics and NSAIDs (nonsteroidal anti-inflammatory drugs), can compromise gut integrity.
- Imbalance in gut flora: Dysbiosis, or an imbalance in the gut microbiota, can weaken the intestinal barrier. This can be due to the reasons above.
- Taking part in Endurance Sports (Especially running): Leaky gut is common in endurance athletes and is often to blame for digestive problems suffered by athletes. Please read my blog on Leaky Gut in Endurance Runners and Why a Holistic Approach Should be Used in Sports Nutrition.
THE Best Leaky Gut Supplements
1. L-glutamine
L-glutamine is an amino acid that serves as a primary fuel source for the cells lining the gut.
It plays a vital role in maintaining the integrity of the gut barrier and promoting intestinal cell regeneration. Research has shown that L-glutamine supplementation can help reduce intestinal permeability and enhance the healing of the gut lining.
This study shows that l glutamine helps protect the gut from breaking down especially when under stress.
How to use: Take 5 grams of L-Glutamine per day, preferably on an empty stomach, to support gut repair and function. Divide the dose in two and mix with a glass of water until dissolved. It is of course always advisable to consult a Nutrition Practitioner.
2. Zinc Carnosine
Zinc carnosine is a molecular complex consisting of the mineral Zinc and L-carnosine which is a molecule made up of two amino acids.
The mechanism of action of zinc carnosine is that it provides a sustained release of zinc in the gastrointestinal tract.
The reason why zinc carnosine is supposedly more beneficial than zinc alone, is that the chelation of zinc with L-carnosine protects the zinc from degradation, ensuring it is effectively delivered to the target tissues.
A study found that zinc carnosine helps stabilise gut mucosa by maintaining the integrity of the gut barrier.
How to use: The usual dosage is 75mg twice daily but can be increased to 150mg twice daily, though as always it is strongly advisable to consult a Nutrition Professional.
There is a fantastic supplement available that offers the unique combination of both L-Glutamine and Zinc-Carnosine called Rezcue, which has been developed to help repair leaky gut. Click on Rezcue Drink Powder to order and use my code JONATHANCARTER for a 20% discount.
3. Collagen Peptides
Collagen is a protein that provides structural support to various tissues in the body, including the gut lining.
Collagen peptides, which are easily digestible forms of collagen, can help repair and strengthen the intestinal barrier. They contain amino acids like glycine and proline, which are essential for rebuilding the gut lining and reducing inflammation.
A study found that Collagen peptides can prevent the breakdown of the gut lining.
How to use: Add a scoop of collagen peptides to any hot or cold beverage. A typical serving is about 10-20 grams per day. Though again it is advisable to consult with a Nutritional Therapist.
4. Probiotics
Probiotics are beneficial bacteria that help maintain a healthy balance of gut flora.
Read my blog on Probiotics.
They play a crucial role in strengthening the intestinal barrier, reducing inflammation, and preventing the growth of harmful bacteria.
They have been shown to reduce gut permeability by the homeostasis of the mucosal barrier
How to use: Choose a high-quality probiotic supplement containing multiple strains of bacteria, such as this probiotic from Cytoplan. Please feel free to use my discount code CYT35104-35-10 when ordering.
5. Prebiotics
Prebiotics are non-digestible fibres that feed the good bacteria in your gut. They are essentially the “food” for probiotics. Without prebiotics, your beneficial bacteria may struggle to thrive. Research is now showing that prebiotics are actually more important than probiotics when it comes to optimising gut health.
Common Prebiotics:
- Inulin: Found in foods like chicory root and bananas, it promotes the growth of beneficial bacteria.
- Fructooligosaccharides (FOS): Derived from fruits and vegetables, this type of prebiotic is easy to find in supplement form.
- PHGG: The above prebiotics can worsen IBS symptoms in some people. However, PHGG is certified low FODMAP meaning it is unlikely to cause gas and bloating. Therefore, if you have a sensitive gut this could be the right prebiotic to start with. A study showed that PHGG was beneficial for IBS sufferers without causing side effects.
- Resistant starch: Found in foods like potatoes and green bananas, resistant starch can help enhance the growth of beneficial bacteria.
Should you take a prebiotic supplement? If you’re not getting enough prebiotic-rich foods in your diet (e.g., garlic, onions, leeks, and asparagus), consider adding a prebiotic supplement.
I would start with a very small dose so that your body gets used to the product which will lessen possible side effects such as bloating and gas and if you do have a sensitive digestive system I would advise starting with PHGG.
This Prebotic supplement from Myota is a good, well-researched option as its main ingredient is PHGG, therefore, it works very well for people with sensitive digestive systems. Use my discount code ULTIMATE20 for a 20% discount when ordering.
6. Saccharomyces Boulardii
This is a commensal yeast that has shown beneficial effects on gut barrier function.
A study found that Saccharomyces boulardii plays a crucial role in both the preservation and restoration of the gut lining
How to use: Aim for a good quality supplement. You can order a good quality Saccharomyces boulardii supplement, from Cytoplan. Please feel free to use my discount code CYT35104-35-10 when ordering.
Conclusion
This is just a brief overview of some of the best leaky gut supplements that can be used to help treat the condition.
As mentioned I’ve already written three articles on gut permeability. Two on Leaky Gut in Endurance Athletes including an article on a Holistic Approach to Sports Nutrition and another article focussing on the Causes of Leaky Gut in the general population.
Healing leaky gut requires a comprehensive approach that includes dietary changes, lifestyle adjustments, and targeted supplementation.
By incorporating the right supplements into your routine, you can help repair the gut lining, restore balance to the gut microbiome, and reduce inflammation.
However, it’s always essential to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.
Leaky gut can cause a whole range of symptoms, therefore as mentioned if you suspect this might be your issue it is worth contacting a fully qualified Nutritional Therapist like myself who can help with this condition.
As a Nutritionist I can use cutting-edge technology via stool testing from Invivo Healthcare or Genova Diagnostics, which would help get to the bottom of your poor health and test for Leaky Gut.
This would then mean an bespoke protocol could be put in place.
A successful approach i’ve regularly used with clients to help heal a leaky gut is the 4 R’s Approach which can be adapted to the indvidual person.
If you’d like to add exercise to a well-being package you can combine Nutritional Therapy and Personal Training.
