Digestive enzymes are essential proteins the body naturally produces to help break down food and absorb nutrients. When these enzymes are not working efficiently, your body does not receive the full benefit of the food you eat, and other adverse health conditions may arise.
Fortunately, there are ways to correct this problem, including making dietary adjustments and taking digestive enzyme supplements to improve digestion.
This article will note the various types of digestive enzymes, the issue of digestive enzyme deficiency, the benefits of taking digestive enzyme supplements, and guidelines for selecting the best supplement.
Types of Digestive Enzymes
There are several types of digestive enzymes, each with its own unique purpose:
Proteases
Proteases are digestive enzymes responsible for breaking down proteins into peptides and amino acids, which your gut can absorb more easily. Proteases also help with the digestion of dairy products and some plant-based proteins.
Lipases
Lipases specialize in converting large fat molecules into smaller particles, such as fatty acids and glycerol, before the body absorbs them. They also help with the digestion of dietary fats found in foods like nuts, seeds, avocados, and butter.
Amylases
Amylases break down carbohydrates into simpler molecules, like glucose and maltose, which the body can absorb more easily. These enzymes also aid in the digestion of grains, legumes, and some fruits.
Cellulase
Cellulase helps break down cellulose, the main component of plant cell walls. This enzyme improves the absorption of dietary fibers from vegetables, fruits, and grains. Cellulase also has probiotic benefits; helping to break down plant fibers can increase the beneficial bacteria in the gut and help promote overall digestive health.
Lactase
Lactase helps break down lactose, the sugar found in dairy products. Taking it as a supplement may reduce the symptoms associated with lactose intolerance, such as abdominal pain, bloating, and diarrhea.
Bromelain and Papain
Bromelain and papain are two enzymes extracted from pineapple and papaya, respectively. They both have digestive benefits similar to proteases; they work by breaking down proteins into smaller molecules, enabling the body to absorb them more easily. These enzymes have anti-inflammatory properties and can help reduce bloating and indigestion.
Digestive Enzyme Deficiency
Many people have a digestive enzyme deficiency. This condition can manifest in a variety of ways:
• Poor digestion
• Fatigue after eating
• Constipation
• Bloating
• Abdominal pain or discomfort
• Food sensitivities or allergies
Other symptoms could include nausea after eating fatty foods, difficulty breaking down proteins, and difficulty digesting carbohydrates. If left unchecked, a digestive enzyme deficiency can even lead to malnutrition.
Digestive enzyme deficiency can result from other conditions, including Crohn’s disease, celiac disease, ulcerative colitis, and pancreatic disorders. People with chronic illnesses may require a supplement to provide their bodies with the necessary digestive enzymes.
Integrative and functional nutrition practitioners like Angela Halderson, RDN, CHC, from Natural Healthy Concepts suggest that most people need help in this area. Halderson states:
“Most people can use help with their digestion. Enzymes that help break down gluten are important for gluten-sensitive people. People who eat too quickly, have an underactive pancreas, underproduce saliva, or who have been sick can use extra help with digestion–even kids. A good enzyme will contain a variety of enzymes to help break down protein, fats, and several different kinds of carbohydrates.”
Benefits of Taking Digestive Enzyme Supplements
Digestive enzyme supplements offer several potential benefits to improve your overall digestion:
• They aid in the breakdown of food, making it easier for your body to absorb essential nutrients like proteins and carbohydrates.
• They are known to reduce bloating and indigestion by helping with better nutrient absorption.
• They may support overall gut health by promoting healthy bacteria growth in the gut microbiome and increasing fiber digestion.
• They may also address some of the previously noted issues arising from digestive enzyme deficiency.
In addition to these potential benefits, taking a daily supplement may also help you avoid common digestive issues such as gas and cramping. By taking the right combination of digestive enzyme supplements, you may be able to improve digestion and overall gut health.
Dosage Information
The recommended dosage of digestive enzyme supplements will vary depending on the individual’s needs and the supplement type. Generally, it is best to start with a lower dose and increase as needed to see what works best for you. It is also important to consult your healthcare provider before taking any new supplement, as some may interact with certain medications or have other potential side effects.
For proteases, the general recommendation is one to two capsules taken three times daily with meals. For lipases, the usual dosage is two capsules taken three times daily after meals. For amylases, take one capsule at the beginning of each meal; however, this may need to be adjusted based on individual needs. For cellulase, take one to two capsules taken once daily. Finally, for lactase and bromelain/papain, the general recommendation is one capsule three times daily with meals.
Choosing the Best Digestive Enzyme Supplement
Many digestive enzyme supplements are on the market, but how can you ensure you select the best ones? The following suggestions may help:
1. Choose one that is suitable for your individual needs.
Different digestive enzyme supplements can have different purposes, so select the one tailored to your particular digestive issues.
2. Consider the quality of ingredients.
Quality matters when selecting a supplement, as not all products are created equal. Look for supplements made with natural or organic ingredients and avoid ones with fillers or artificial chemicals.
3. Research potential side effects.
Some products may cause adverse reactions in certain people, so do your research before taking any new supplement. Read up on potential side effects and speak with a health professional if you have concerns.
4. Look for reliable brands.
Many companies are making digestive enzyme supplements, so do your due diligence when selecting one. Read reviews and consult a health professional to ensure you get a high-quality product.
5. Check dosage instructions.
Supplements come with varying dosage instructions, so read up on them before beginning a new regimen. Follow the directions closely, as taking too much can lead to adverse side effects.
Reliable Brands
The following digestive enzyme supplements are produced by reputable companies and are formulated to improve your gut health and digestion:
• ZGLUTn Gluten Control from Systemic Formulas contains a combination of concentrated enzymes and herbs. It is formulated to support the digestion of gluten and casein. This blend supports a healthy inflammation response.
• Digestxym from U.S. Enzymes is a blend of twenty-three high potency, full-spectrum plant-based enzymes in a proprietary mineral base. This supplement supports relief from occasional gas and indigestion issues, increased energy levels, the immune system, digestion, and absorption of food.
• Enzymes-HCl from Protocol For Life Balance is a comprehensive formula designed to support gastric and intestinal digestive functions. The inclusion of Betaine HCl helps to start digestion in the stomach and prepares the correct pH to stimulate intestinal function. A full spectrum of proteases further assists the intestine in the complete breakdown of food for enhanced absorption.
• Kidz Digest Powder from Transformation Enzyme is designed to support the digestive system of children. It helps help alleviate the symptoms of occasional gas, cramping, and bloating and reduces spitting up. The formula’s blend of enzymes promotes complete digestion by helping children digest proteins, fats, sugars, and starches.
• Digest from Transformation Enzyme is a comprehensive digestive enzyme formula. It provides the specific enzymes needed to hydrolyze dietary food macromolecules, including triglycerides, proteins, starches, xylans, cellulose, and lactose.
The Bottom Line
Digestive enzyme supplements can help improve your digestion and help promote overall gut health. By understanding the different types of supplements available and their recommended dosages, you can decide which is best for you. Taking a quality supplement may lead to improved digestion and better overall health.
