While probiotics are often the focus of the gut health industry, certain vitamins can also aid in maintaining a healthy stomach lining, promoting regular bowel movements, and reducing inflammation.
Vitamin D
In certain regions of the United States, an estimated 40 percent of the population is vitamin D deficient. This vitamin is well-known for its contribution to bone health and immune function, but it's also necessary for gastrointestinal health. For example, supplementation with vitamin D may increase the diversity of gut bacteria while reducing blood inflammation (1, 2). This is advantageous for everyone, but it is particularly important for those with inflammatory disorders such as inflammatory bowel disease (3). At your annual exam, request that your doctor measure your vitamin D levels. However, keep in mind that "normal level" does not always mean "optimal." For optimal results, we recommend vitamin D levels of approximately 50 ng/mL in our clinic.
2,000 to 5,000 daily units, based on blood levels. To reduce calcium deposits in the blood, we advise consuming vitamin D and vitamin K2 supplements. Purchase doses of Vitamin D and K2.
Salmon, mushrooms, and calcium-enriched milk are foods abundant in vitamin D.
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magnesium
Magnesium is primarily a mineral, but it has over 300 functions in the body and is particularly important for gastrointestinal health. Magnesium oxide is the most prevalent supplement form of this mineral; however, it is poorly absorbed and frequently causes diarrhea or GI distress. Magnesium citrate is the most effective treatment for constipation and hard feces. This form of magnesium works by drawing water into the intestines, thereby softening and facilitating the passage of bowel movements. In order to obtain the other benefits of this mineral, such as healthy sleep and blood sugar regulation, a combination supplement containing magnesium citrate and glycinate is typically recommended.
Start with 200-250 mg per day and progressively increase to 450 mg as necessary. Magnesium is available from our Root Shop.
Pumpkin seeds, chia seeds, almonds, spinach, pistachios, and black beans are magnesium-rich foods.
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Vitamin C
Vitamin C is a potent anti-inflammatory antioxidant that has been demonstrated to reduce inflammation. In addition, it is necessary for the production of collagen, a protein essential for the structure and function of epidermis, muscles, and tissue, such as the gut lining. Some research indicates that supplementation with vitamin C can enhance the bacterial composition of the gut (4).
The daily dosage range is 500-1, 000 mg. Start slowly and increase progressively as tolerated. Some individuals who consume excessive amounts of vitamin C may experience diarrhea or other digestive discomfort.
These foods are rich in vitamin C: bell peppers, citrus, kiwi, broccoli, and strawberries.
Click here to read the detailed article on the best vitamins for digestive health.
Zinc
Zinc deficiency is one of the most frequently observed mineral deficiencies in our practice. This is unfortunate because it is one of the best minerals for intestinal health. Zinc, for example, is required for the health and functionality of intestinal cells. If the integrity of your gut membrane is compromised, larger food proteins or dangerous pathogens may enter the bloodstream. This condition is referred to as "leaky gut," and it can result in food sensitivities and even autoimmune disease.
Daily dosage is 10 to 30 mg of zinc picolinate, glycinate, or citrate. Zinc is available at our Root Shop. Take a multivitamin that also contains copper, as ingesting too much zinc for an extended period of time can lead to a copper deficiency.
Foods high in zinc include oysters, beef, pumpkin seeds, and pork.
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Although not a vitamin, it would be irresponsible of us not to highlight one of our most popular and effective probiotics for overall digestive health. Megaspore is a probiotic derived from soil, so it can endure the hostile environment of the digestive tract, where probiotics are typically destroyed before reaching their intended destination. It has been demonstrated that probiotics derived from soil can balance gut flora, produce antioxidants, enhance leaky gut, and reduce overall inflammation. This page contains additional details on Megaspore and soil-based probiotics.
Start with one capsule every other day and progressively increase to two capsules per day if tolerated.
Fibers promote digestive health
Although supplements can be an integral part of a functional medicine treatment plan, they cannot make up for a poor diet. Your gut requires a variety of complete meals, fiber, healthful fats, and protein. Include a fiber-rich food source with every meal and refreshment. Fruits, vegetables, nuts, seeds, legumes, and whole grains are among the best sources of fiber for your healthy gut flora. Do you require some inspiration? Check out our Root Meal Plans, which are designed for individuals with general health concerns, constipation, or gas and bloating sensations.