Upset stomach…Mood swings…Weight gain…Anxiety…Lack of sleep…Does any of this sound like your life? Then you might have some disruptions going on in your microbiome. Our microbiome is the environment of living organisms inside of our gut. This ranges from good things like bacteria to benign microorganisms such as some fungi to painful intruders like inflammations. If you are suffering from an unhealthy microbiome, then you probably experience many, if not all of the symptoms mentioned above. While it takes a bit of commitment, you can easily strengthen your microbiome by taking these 11 supplements.
Top 11 Supplements for a Healthy Microbiome
Knowing where to start when you are trying to improve your gut health can be overwhelming. Luckily, that is our area of expertise and we are here to help So, let’s go over 11 supplements you will want in your house to boost your microbiome’s overall health.
Apple Cider Vinegar
This an old school treatment that still does wonder to this very day. Apple cider vinegar goes a long way in killing off the bad bacteria in your gut, allowing the good bacteria the opportunity to set up a residence.
What gives apple cider vinegar its incredible abilities comes from how the product is made. Apples are first crushed and then introduced to bacterial yeast. This exposure causes the sugars to ferment and transform into alcohol.
More bacteria is added to the process, causing even more fermentation to transpire. Eventually an enzyme-rich vinegar is made in the form of acetic acid.
Acetic acid helps break down food in the gut, making digestion easier. Plus, apple cider vinegar serves as prebiotics. This is food for probiotics, the good bacteria that lives in your gut.
This is an amino acid that our bo Therefore, the infant must get arginine via diet. dy creates naturally. However, it does get the moniker of being a “semiessential” amino acid. This is much due to the fact that preterm infants are unable to produce this protein on their own. Therefore, the infant must get arginine via diet.
What makes arginine so important for gut health is that this building block of life supports the cells living with in the intestinal wall. Additionally, arginine boosts the immune system, further helping the gut barrier maintain its integrity.
Using arginine supplements can help fight off infection as well as reduce inflammation within the intestines. Arginine’s bioavailability is strengthened when taken in unison with omega-3 fatty acids.
B Vitamins are so important for many functions throughout the system, most notably providing the body with energy. Many B-Vitamins are scarce in a lot of foods in our everyday diet. This is especially true of Vitamin B-12, which could only be found in animal fats and dairy. Therefore, it is important that vegans and vegetarians supplement with this essential vitamin.
With that being said, there are many B-Vitamins that serve a huge role in improving conditions of the microbiome. Research has shown that those who abuse alcohol tend to have low levels of Thiamine (Vitamin B1) and small-intestinal bacteria overgrowth (SIBO). That means this vitamin plays a crucial role in fighting off foreign substances in the microbiome, and when comprised by lifestyle choices can lead to necessary extreme interventions such as a gastric surgery.
Vitamin B6, another essential micronutrient hurt by toxic substances such as alcohol and prolonged use of antibiotics, can help safeguard the body against inflammatory responses in the gut. Heighten Vitamin B6’s bioavailability by taking in conjunction with magnesium.
There is a battle going on in your gut between good bacteria and bad bacteria. At the middle of this war? Currency called iron.
The tug-of-war over iron in your system may leave your good bacteria low on this pivotal micronutrient. One fascinating study explained how multiple strains of bacteria can gobble up all your iron:
“Bacteria in the Enterobacteriaceae family are particularly good at circumventing host factors that limit access to iron during inflammation, and many strains have accumulated iron acquisition proteins in an “arms race” against other bacteria and the host. The pathogen Salmonella entericaserovar Typhimurium (S. Typhimurium) uses virulence factors to trigger inflammation and has iron acquisition and metabolic capabilities that give it a growth advantage in the inflamed gut. The probiotic Escherichia coli Nissle 1917 strain does not trigger inflammation, but also has an arsenal of iron acquisition elements that is comparable with or superior to many pathogens.”
This means you should take iron supplements along with other supplements on this list. Doing so will ensure that the new bacteria generated in your gut gets plenty of iron. Once you are feeling back to your healthier self, you should be able to get enough iron through leafy greens and grass-fed protein.
Magnesium plays a role in over 300 essential functions in the human body. As we mentioned earlier, one function is to improve the bioavailability of Vitamin B6. Sadly, it is the 13th most abundant element in the universe and yet so much of the world is suffering from a magnesium deficiency.
Research indicates that low levels of magnesium can ultimately lead to depression. This because low levels of this element in your system can cause a catastrophic change in microbes within your own internal ecosystem. This is one of the main reasons why there is such a strong connection between depression and the human microbiota.
Speaking of magnesium, deficiencies in magnesium hurt the production of this trace mineral. Low levels of magnesium causes the liver to cease secreting molybdenum.
Not many have heard of this trace mineral. However, molybdenum is essential for many functions in our system. This mineral acts as a co-factor alongside four important enzymes. When working in unison, molybdenum and these enzymes act as a catalyst for cells to produce energy. In turn, your body uses that energy to detoxify from:
- Gaseous Byproducts of Mold
- Noxious Byproducts of Yeast
To get the best molybdenum supplements, be sure they are soaked in fermented grains or seeds. Fermenting in soy and pea is also efficient. Animal liver is also a viable option as it contains small amounts of this mineral.
We may be biased, but we believe this is the most important supplement of them all. Probiotics are living cultures that promote a healthy microbiome. When everything is going smoothly, probiotics live happily in your gut, feeding on the prebiotics they get from your food.
However, as poor gut health reigns supreme, probiotics start to die, and inflammations begin to pop up. This lets bad bacteria, yeast, and fungi to prosper, further hurting your overall health. The best way to fight off the bad guys is to add more good guys.
Although you can get many probiotics supplements with popular good strains of bacteria, it may not be the exact answer you are looking for. For more severe cases, you can get your microbiome tested.
From there, we can formulate a personalized probiotics supplement. This allows us to fill in the missing pieces of your gut with loads of healthy probiotics it is definitely missing.
While there are no symptoms that point to a selenium-deficiency, research has shown that those who have long-term gut health conditions or an autoimmune disease are a greater risk of lacking the nutrient.
Speaking of antioxidants, you can’t get much more healing done than with Vitamin A. This essential vitamin works in unison with Vitamin D and Vitamin E to boost your immune system and repair your gut barrier.
Vitamin A also acts as a peacekeeper. It works to keep harmony between the microbes in your gut. In order to keep the peace, be sure to supplement Vitamin A with zinc and iron. Vitamin A uses these two minerals as a chauffeur as it moves throughout the body.
Vitamin E is fat-soluble antioxidant. Therefore, it helps manage bad cholesterol levels that may lead to cardiovascular disease.
As we mentioned before, Vitamin E also works in repairing gut lining. It’s ability to rejuvenate cells is why this essential vitamin is found in a lot of burn and wound healing creams and oils.
Last is definitely not least. Zinc is important for the bioavailability of many important vitamins and minerals. This mineral also plays a huge role in our digestive process. That’s because this vitamin stimulates digestive enzymes. In turn, these enzymes break down our food sources so that nutrients can become dispersed into the bloodstream.
Secondly, zinc plays a role in strengthening the gut barrier. This ensures waste and excess acid doesn’t leak out into the bloodstream. That makes zinc one of the most important supplements in strengthening your microbiome.