11 Best Supplements for Gut Health Support: A Dietitian’s Picks

A healthy gut is integral to a healthy mind and body, and knowing the right supplements can help you find your balance.

— On May 22, 2025

11 Best Supplements for Gut Health Support: A Dietitian’s Picks

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The more we learn about the human body, the more it’s clear that the gut is crucial for our overall physical and mental well-being. Digestive health is linked to stress, sleep, and hydration, but perhaps the most important pieces of the gut health puzzle are a well-rounded diet and nutrition.

As a registered dietitian, this is where I specialize in helping clients fill gaps and reach their health goals through a healthy diet and supplementation. The supplement market is vast, and many products—like Live it Up Super Greens—aim to assist with gut health. If you’re searching for a safe, effective supplement for gut health support, a good place to start is by looking for products and ingredients with research to back up their claims.

I’ve assembled a list of the best gut health supplements I’ve found for effective support, whether you’re interested in how to bolster your gut health overall or target specific symptoms.

Do You Need a Gut Health Supplement?

There are many signs of an unhealthy gut that may indicate the need for a gut health supplement. Even without symptoms or discomfort, good gut health is also key to overall immune function, a balanced mood, energy, and daily performance. Consider talking to your dietitian or healthcare provider if you experience:

High levels of stress
Lack of sleep or poor sleep quality
Chronic fatigue
Frequent illnesses
Weight fluctuations without changes in lifestyle habits
Upset stomach, nausea, or abdominal pain
Gas and bloating
Diarrhea or constipation
Heartburn
Rashes or skin irritation
Food intolerances

Top Supplements for Gut Health Support

I’ve parsed countless types of dietary supplements over my career, and I’ve looked into the science behind each of them to assist clients with various health needs. Here are my top choices for the gut.

1. Probiotics

Recommended dosage: 5 to 10 billion CFU

Our gut microbiomes contain bacteria, many of which are beneficial. However, when harmful bacteria outnumber the beneficial bacteria, the imbalance can lead to digestive symptoms such as upset stomach, diarrhea, and constipation.

Probiotics contain live microorganisms and yeast that help balance the good and bad gut bacteria that contribute to those digestive symptoms. Your gut also contains up to 80% of your body's immune cells, so using a daily probiotic supplement to maintain a balanced gut microbiome can also help immune function and inflammation.

Did You Know? Most probiotic supplements contain between 1 and 10 billion colony-forming units (CFU). A higher CFU count doesn't always mean a more effective supplement. 5 billion CFU is shown to be more effective than lower doses, and 10 CFU was found to be the breakpoint for effectiveness.

2. Prebiotics

Recommended dosage: 3 to 5 grams per day

Prebiotics are a type of dietary fiber and can refer to any compound that feeds the good bacteria in your gut. Prebiotic supplements are available, though the compounds are also found in certain gut-healthy foods, including wheat, burdock, chicory root, and barley.

The potential effects of prebiotics on gut health include maintaining the gut microbiome and helping with appetite control. A healthy microbiome is also shown to have positive effects on overall cardiometabolic health.

3. Peppermint Oil

Recommended dosage: 0.2ml to 0.4ml taken 3 times per day

Peppermint oil is shown to relax the muscles in the digestive system to help with gut discomfort as well as bloating, cramping, and indigestion. Mint even contains anti-inflammatory and antioxidant compounds that are beneficial to your digestive system and other organs.

You can consume peppermint oil capsules to get these effects, although milder effects can also be achieved by simply inhaling diffused peppermint oil, brewing peppermint leaves into a tea, or trying a powdered supplement with dehydrated peppermint.

4. L-Glutamine

Recommended dosage: 0.9 grams per kilogram of fat-free body mass

Also known simply as glutamine, this amino acid is found naturally in the body and certain foods, such as spinach and parsley. Its role in the gut is to fuel intestinal cells and help balance the bacterial environment in your gastrointestinal tract. Research has shown that an appropriate dose of glutamine can also impact the ability of harmful bacteria to enter the gut.

In addition to gut support, glutamine helps strengthen the immune system by fueling immune cells and allowing them to produce antibodies more quickly.

5. Digestive Enzymes

Recommended dosage: Varies by type

Thousands of different enzymes occur naturally in the body, and digestive enzymes refer to a wide variety of proteins that help the body break down and process food.

For example, lactase helps the body break down lactose. Without enough natural lactase, people experience digestive issues from lactose intolerance, including painful gas and bloating. Consuming a lactase supplement with dairy products may cover enzyme deficiencies and aid these symptoms.

There are many digestive enzyme supplements on the market, each tailored to specific needs. Some examples include papain (from papaya) and bromelain (pineapple protein), which are often paired in supplements to help ease digestive discomfort from constipation or bloating. For example, Super Greens has three enzymes, including papain, bromelain, and vegetarian pepsin.

6. Psyllium Husk

Recommended dosage: 20 grams taken with water

Psyllium is a fiber-rich substance from the seed husks of Plantago ovata. It's available as a powder and is ideally taken with water or other liquids. When eaten, it will absorb water and form a gel-like substance that moves through the gastrointestinal tract. This is shown to contribute to regular bowel movements and assist other gut symptoms, including diarrhea and constipation. Psyllium is also believed to have prebiotic effects.

7. Vitamin C

Recommended dosage: 90 milligrams daily

Vitamin C is commonly taken as a supplement for immune function. Of note is that 70% of the immune system is located in the gut, meaning vitamin C is also a terrific gut health supplement that strengthens populations of good bacteria in the gut microbiome and helps fight inflammation.

While you can get vitamin C from certain whole foods, such as citrus fruit, greens, and berries, supplements can help bridge nutritional gaps.

Dietitian Tip: While various supplements offer gut health benefits, too much of any vitamin or supplement can actually lead to gastrointestinal discomfort. Proper dosage is key, so ensure that any supplement you add to your diet is dosed safely and tested by a third party to verify its contents.

8. Vitamin D

Recommended dosage: 15 to 20 micrograms daily

The body requires vitamin D to absorb calcium, making this an important nutrient for building and maintaining bone health. Research also shows that vitamin D can help regulate the gut microbiome.

Unfortunately, you won't find it in many foods naturally. Some milk is fortified with vitamin D, and it’s present in salmon and eggs. However, the most reliable source is from direct sunlight on the skin. For this reason, vitamin D supplements are a great way to fill nutritional gaps and ensure that you're getting the vitamin D your body needs, especially during the winter and in areas that get less sunlight on average.

9. Ginger

Recommended dosage: 1 gram per day

Ginger has been used since ancient times to help with stomach pain and other digestive symptoms. Modern research has confirmed that it can work to impact inflammation, nausea, vomiting, and diarrhea. Additionally, it can help with cold and flu symptoms, headaches, and menstrual pain.

Small doses of ginger are best, as too much could have the reverse effect and actually worsen symptoms. Whether consuming fresh ginger or powdered ginger supplements, avoid having more than one or two grams daily.

10. Magnesium

Recommended dosage: 320 to 420 milligrams per day

Magnesium is an important mineral nutrient found naturally in many fruits, vegetables, and beans. Magnesium deficiency can lead to issues like constipation and stomach pain, so taking a magnesium supplement can play a big role in maintaining a balanced gut. Other potential health benefits you might get from taking magnesium include help with balancing your mood, sleep, and energy levels.

While the average recommended dosage for magnesium is between 320 and 420 milligrams per day, your healthcare provider may advise a higher dose for specific symptoms.

11. Artichoke Leaf Extract

Recommended dosage: Varies by product

Artichoke is a leafy green vegetable that’s rich in fiber and packed with nutrients. In particular, artichokes contain cynarin, which helps the liver break down foods and remove harmful toxins. When concentrated into an artichoke leaf extract supplement, artichoke has been found to help with symptoms of stomach upset and even larger health concerns.

When eaten as a whole food, another benefit of artichoke leaves is that they’re highly filling and packed with protein, giving your body the fuel it needs to build healthy muscle.

Can a Greens Powder Help Support Gut Health?

Greens powders are dietary supplements consisting of dehydrated seaweed, algae, cereal grasses, leafy vegetables, antioxidants, and more. Though every brand is unique, the best green supplements on the market specifically target gut health through a combination of

Probiotics
Prebiotic fiber
Digestive enzymes
Gut-friendly superfoods

These ingredients work synergistically to feed good bacteria in the gut, aid nutrient absorption and food digestion, and provide many of the key vitamins and minerals your gut needs to thrive.

Other Dietitian Tips to Support Gut Health

While a gut health supplement may make a difference in the way you feel, there are other lifestyle changes you can make to support optimal gut health. Consider incorporating any or all of the following strategies:

Eat more fiber: A fiber-rich diet full of fruits, vegetables, whole-grains, and legumes regulates bowel movements and fuels good gut bacteria.
Slow down: Eat more slowly and mindfully in relaxed environments for proper digestion and nutrient absorption.
Rest and relax: Managing stress and sleeping well are key to gut health, so make time to relax each day and find restful practices like walking, yoga, massage, or meditation.
Stay hydrated: Drinking more water and consuming less alcohol helps maintain the diversity of gut bacteria.
Eat fermented foods: Fermented foods such as kimchi, sauerkraut, yogurt, and kefir are all natural sources of probiotics.

Consider Trying Live it Up Super Greens for Your Gut

While there are many dietary supplement options to aid gut health, the one I recommend most often to my clients is Live it Up Super Greens.

This is the best greens powder for gut health, and it contains many of the above nutrients and supplements, such as peppermint, ginger, and magnesium. You'll also see foods good for gut health listed on its label, many of which are rich in fiber, vitamin content, and prebiotics. These include broccoli, oat grass, wheatgrass, barley grass, spinach, and parsley.

When it comes to gut health, Live it Up Super Greens stands out above other supplement options with its digestive enzyme complex and probiotic content (5 billion CFU, dairy-free). This robust formula is ideal for supporting and maintaining a thriving gut microbiome.

While every individual is different with unique health concerns and goals, I ultimately recommend Live it Up to clients in need of gut health support. It can aid with digestion issues and bloating, as well as fill nutritional gaps.

Frequently Asked Questions

Learn more about ways to support your gut through these FAQs.

What is the best thing to take for your gut health?

The best thing to take for your gut health is a fiber-rich diet or a supplement that helps fill your need for dietary fiber. One example is psyllium husk, which is available in a powder form. Foods or supplements rich in prebiotic fiber and probiotics may also have a positive impact on both gut health and immunity.

If you need a robust supplement that covers all of these areas to support both your gut and your overall health, consider a super greens powder. Look for a formula with organic ingredients like Live it Up Super Greens, which is rich in vitamins for gut health, probiotics, and digestive enzymes to aid in maintaining a healthy gut.

Is it worth taking gut health supplements?

It may be worth taking gut health supplements depending on your individual health needs and goals. Many supplements, including prebiotics and probiotics, are considered generally safe for daily use. While no one supplement will solve all of your gut health issues, supplements can fill nutritional gaps and offer other benefits to help ease gut-related symptoms and foster the conditions to nurture and maintain a healthy gut.

What is the #1 probiotic?

There is no number one probiotic for everyone, and the best probiotic for you will depend on your specific health goals. When choosing a probiotic supplement, look for one that contains between 1 and 10 billion CFU, although at least 2-5 billion CFU is the recommended dosage. Commonly recommended probiotic strains include Lactobacillus and Bifidobacterium.

What supplements repair the gut?

No product can outright “repair” the gut. However, supplements that include probiotics, L-glutamine, vitamin C, and digestive enzymes can support your gut health in a number of ways. For example, probiotics introduce live, beneficial bacteria to help create balance against harmful bacteria in the gut, and vitamin C helps to fuel those beneficial bacteria and maintain that balance.

L-glutamine also provides fuel, but to the cells in the gut lining, which many help with a leaky gut and the permeability of the intestines. Finally, digestive enzymes help to break down food and aid the body's nutrient absorption, keeping the gut functioning properly and helping with symptoms of discomfort.

What are the negative side effects of taking probiotics?

The negative side effects of taking probiotics are limited, and they are generally considered safe for healthy people to consume regularly. There is a small risk of adverse effects for people with weakened immune systems, including those who take prescriptions that suppress the immune system, those with critical illnesses, and infants born prematurely.

All of these groups are at risk from harmful microbes that may be introduced along with the helpful microbes within probiotics. As you first start taking a probiotic, you may experience some temporary side effects like gas or constipation. It's important to consult with a healthcare professional or dietitian if you are concerned about these risks.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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