Quick answer
Supplements can be useful, but they work best when they match the problem. "Take everything for gut health" usually backfires. Start with the symptom pattern (reflux, constipation, bloating, pain), choose one category of support, and track the result.
- Soothing herbs: can help irritation and mild gastritis-like symptoms.
- Motility support: matters when constipation and slow transit drive symptoms.
- Antimicrobials: can be appropriate in some cases, but are easy to overuse and should be guided.
Before you buy anything
- Check interactions (blood thinners, blood pressure meds, SSRIs, pregnancy, liver issues)
- Add one thing at a time, for 7 to 14 days
- If a supplement reliably makes you worse, stop and reassess
Soothing options (when the gut feels irritated)
- Marshmallow root: mucilage that can feel soothing for irritation.
- Slippery elm: similar idea; a coating effect for some people.
- DGL licorice: sometimes used for upper GI irritation; choose products with clear dosing guidance.
Digestive support (when meals trigger symptoms)
- Ginger: can support motility and nausea for some people.
- Digestive enzymes: may help certain meal-related symptoms, especially if you are eating larger meals.
- Bitters: some people find them useful; others find they worsen reflux.
Barrier support (when inflammation is part of the story)
- Glutamine: sometimes used as a supportive nutrient for the gut lining.
- Zinc carnosine: used by some clinicians for mucosal support.
Antimicrobials (use with care)
Herbal antimicrobials like oregano oil, berberine, and allicin are commonly used in functional protocols. They are not harmless, and they are not a substitute for testing. If you suspect SIBO or H. pylori, confirm it and use a plan you can evaluate.
Medical disclaimer: Educational content only. Supplements can interact with medications and medical conditions. Talk to a clinician if you are unsure.