Digestive enzymes have become a new hot trend in the wellness industry. There are over 70,000 posts under the hashtag #digestiveenzymes on Instagram, with most suggesting how you can improve your digestion by adding digestive enzyme supplements to your daily diet.
While our bodies produce digestive enzymes that are vital to the absorption and digestion of nutrients, the question is whether you also need any additional supplements to support these natural functions. As it turns out, digestive enzyme supplements are handy but not necessarily for everyone.
How Do Digestive Enzyme Supplements Work?
Naturally occurring digestive enzymes are proteins found in the body that aid in food breakdown in the gastrointestinal tract and the mouth.
Oral supplements can help increase the number of and assist existing enzymes in this process.
In other words, your body already produces all the necessary digestive enzymes that break down various nutrients. Digestive enzyme supplements are supposed to make this process more efficient and, thus, improve your digestion.
The fact whether digestive enzyme supplements actually work is questioned by nutrition and health experts.
“There are clinical reports that suggest high efficacy rates in specific enzyme supplements such as lactase, while others still need more evidence to understand to what degree they can aid in digestive issues,” explains Dan Jackowiak, Nutritional Consultant and Holistic Health Practitioner and the Founder of Yeast Infection Advisor.
Yelena Wheeler, a Registered Dietitian Nutritionist of Endomondo, agrees: “Over-the-counter digestive enzymes that claim to assist with bloating, diarrhea, and indigestion are not regulated by the FDA, and the dosage and side effects are not regulated.”
Which Digestive Enzyme Supplements Are the Best?
The best digestive enzyme supplements will contain a combination of amylase, lipase, protease, lactase, and cellulase or hemicellulose. These enzymes each serve specific functions in breaking down carbohydrates, fats, proteins, lactose, and plant fibers, respectively.
The effectiveness of a digestive enzyme will be most noticeable if you are lacking a certain enzyme based on how your body currently processes nutrients and passes stool.
For example, if you have a lot of indigestion after eating dairy or have a known lactose intolerance, a lactase-specific supplement will be especially beneficial.
However, enzymes only aid digestion, and while lactase can help supplement what the body is naturally lacking, it is likely not enough to support a heavy dairy diet.
“Therefore, it is important to note what foods your body has trouble digesting, understand their macronutrient composition (whether they are carb, protein, etc.), and then supplement as needed while eating those foods in moderation,” stresses Jackowiak.
If you don’t have any trouble with dairy, a lactase supplement won’t be necessary for your specific needs. That’s why it’s important only to use digestive enzyme supplements that are actually needed for your digestion.
“Look for supplements that match the specific digestive needs you have, such as lactase for lactose intolerance. Or, if you just want a little additional help, consider those with broad-spectrum enzymes for general digestive support. Always purchase from reputable brands, particularly those that are third-party tested for quality and potency,” recommends Ana Reisdorf, MS, RD for The Food Trends.
Do You Need Digestive Enzyme Supplements?
Though digestive enzyme supplements are marketed as almost miracle workers that are necessary for everyone to improve digestion, in reality, these supplements are not necessary for everyone.
Digestive enzyme supplements are primarily meant for people who have specific digestive conditions or enzyme deficiencies, which make it tougher for them to digest and absorb certain nutrients.
Those with common indigestion problems, such as pancreatitis, cystic fibrosis, and lactose intolerance, or those experiencing symptoms, such as diarrhea, cramping, and bloating without a specific diagnosis, may benefit from digestive enzyme supplements.
For conditions such as pancreatitis and cystic fibrosis, the body’s ability to naturally create enzymes is impaired, so a supplement of some type is recommended.
Usually, a pancreatic supplement of this nature, such as the prescription enzyme formula known as Creon, will contain lipase, protease, and amylase. “Many people with pancreatitis who are taking Creon may notice undigested vegetable particles in their stool; adding a cellulase enzyme can solve this problem,” explains Jackowiak how digestive enzyme supplements may be necessary for some specific conditions.
But if you don’t have any particular health conditions inhibiting your enzyme action, eating a diverse diet can also help you have naturally occurring enzymes in the body.
“Certain foods such as raw honey (contains amylase and protease), mangoes (contains amylase), papaya (contains protease called papain) and avocados (contains lipase) may help,” recommends Yelena Wheeler.
Adequate hydration is also super important for effective digestion, so ensure you are drinking enough water each day to help your stool form.
If you don’t have any particular digestive troubles or enzyme issues, however, there’s a good chance that spending your money on expensive digestive enzyme supplements may not really do much for you. As with any dietary supplements, consult your doctor first before opting for any digestive enzyme supplements, no matter how lucrative they may sound.
