Highest effect
Glutamine
Amino Acid
Impact
Highest effect
Typical dose:5–15 g / day
Glutamine is the primary energy source for enterocytes (cells lining the intestine). It plays a crucial role in maintaining tight junction integrity, preventing intestinal permeability (often called 'leaky gut'), and supporting tissue repair within the GI tract.
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Psyllium fiber
Botanical
Impact
Highest effect
Typical dose:5–15 g / day
As a soluble, viscous fiber, psyllium normalizes stool by absorbing water, which can alleviate both constipation and diarrhea. It also acts as a prebiotic, fermenting in the colon to produce short-chain fatty acids like butyrate, which nourishes colon cells.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D receptors are abundant in the GI tract. This vitamin is critical for modulating the gut's immune response, reducing inflammation, and maintaining the integrity of the tight junctions between intestinal cells. Deficiency is linked to inflammatory bowel conditions.
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Zinc
Mineral
Impact
Highest effect
Typical dose:15–30 mg / day
Zinc is a key cofactor for enzymes involved in cell repair and regeneration. It plays a direct role in regulating the stability of intestinal tight junctions, and deficiency can lead to increased gut permeability. A well-absorbed form like zinc carnosine is particularly effective.
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High effect
Boswellia
Botanical
Impact
High effect
Typical dose:300–900 mg / day
Boswellia serrata extract contains boswellic acids, which are potent inhibitors of 5-lipoxygenase (5-LOX), an enzyme that produces inflammatory leukotrienes. This mechanism is distinct from many other anti-inflammatories and is particularly relevant in certain inflammatory gut conditions.
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Bromelain
Botanical
Impact
High effect
Typical dose:200–500 mg / day
Derived from pineapple, bromelain is a mixture of protein-digesting enzymes. When taken with meals, it can help break down proteins, potentially reducing symptoms of indigestion and bloating. It also exerts systemic anti-inflammatory effects.
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Curcumin
Botanical
Impact
High effect
Typical dose:500–1500 mg / day
Curcumin, the active compound in turmeric, is a potent inhibitor of NF-kB, a key driver of inflammation. While standard curcumin has poor bioavailability, formulations combined with piperine or other absorption enhancers are highly effective for reducing gut inflammation.
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Magnesium
Mineral
Impact
High effect
Typical dose:200–400 mg / day
Magnesium is essential for smooth muscle relaxation, including the muscles of the intestinal wall, promoting regular peristalsis. Certain forms, like Magnesium Citrate, also act as an osmotic laxative, drawing water into the bowels to soften stool and ease constipation.
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Omega-3
Fatty Acid
Impact
High effect
Typical dose:1000–3000 mg / day
The omega-3 fatty acids EPA and DHA are precursors to signaling molecules called resolvins and protectins, which actively resolve inflammation. This is highly beneficial for inflammatory gut conditions and for maintaining a balanced inflammatory tone in the gut.
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Situational effect
Activated Charcoal
Other
Impact
Situational effect
Typical dose:500–1000 mg / day
Activated charcoal has a porous surface that binds to gas molecules and certain toxins in the digestive tract, preventing their absorption and facilitating their removal. It is highly effective for situational use after a meal that causes gas, but should not be taken with medications or for long-term use.
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Aloe
Botanical
Impact
Situational effect
Typical dose:50–200 mg / day
The inner leaf gel of Aloe vera has demulcent properties, creating a soothing, protective coating over mucous membranes. This can provide relief from irritation associated with acid reflux or gastritis. It's critical to use a product purified of aloin, the plant's natural laxative component.
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Collagen
Protein
Impact
Situational effect
Typical dose:10–20 g / day
Collagen is rich in the amino acids glycine, proline, and hydroxyproline. These are essential components for building and maintaining the connective tissue that makes up the intestinal lining, thereby supporting gut barrier function and repair.
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Ginger
Botanical
Impact
Situational effect
Typical dose:1–2 g / day
Ginger contains active compounds like gingerols and shogaols that act as a prokinetic, accelerating the rate at which the stomach empties its contents. This action, along with its effects on serotonin receptors in the gut, makes it a potent and fast-acting remedy for nausea and indigestion.
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