Dietary & Vitamin Supplements That Can Boost Your GI Health

March 28, 2024

The gut was once thought to be a simple and rudimentary system. However, over the past couple of decades, doctors and medical researchers have learned extensively about the delicate and complex system.

All this new information benefits the development of a healthy and strong gut. It enabled us to understand how the health of our GI affects the rest of our body, and its intricate relationship between cancer, endocrine disorders, autoimmune disorders, skin conditions, mental health, and immune system.

In other words, keeping our GI health optimal is vital for maintaining a strong overall health. One way to do so is by feeding our body nutritious, beneficial food. While ensuring a well-balanced diet is critical to having a healthy gut, there are some dietary and vitamin supplements that we can incorporate into our daily routine to boost and support our GI health.

These supplements help to support our digestion through better absorption of nutrients, preventing discomfort or pain that may occur during digestion, and preventing constipation or diarrhoea from happening.

1. Vitamin D

If you are considering incorporating a vitamin supplement in your daily diet routine after reading this article, let it be vitamin D. Vitamin D is one of the most quintessential vitamins for our body. However, with many Singaporeans spending prolonged periods of time indoor, many are also vitamin D deficient.

Vitamin D is particularly crucial for a healthy gut. They help to maintain the functional and physical integrity of the gut mucosal barrier by modulating tight-junction proteins and reducing permeability of epithelial cells, thus preventing the invasion of pathogenic bacterial species.

Vitamin D also helps our body boost calcium absorption, which can alleviate IBD and IBS symptoms. While the best source of vitamin D comes from sunlight, you can also get it naturally from oily fish, such as salmon and trout. However, most people do not consume enough of these foods or spend at least 30 minutes in the sun. Hence, as an adult, look for vitamin D supplements with at least 1,000 IU of vitamin D2 or 3. Most multivitamins do not contain an adequate amount of vitamin D. Hence, it is better to go for a standalone vitamin D supplement.

2. Vitamin B

Vitamin B is a class of water-soluble nutrients that play a vital role in shaping the richness and diversity of our gut microbiome. There are eight fundamental vitamin B:

B1 (Thiamin): Helps convert glucose into energy.
B2 (Riboflavin): Helps produce energy as well as boost skin and vision health.
B3 (Niacin): Helps convert alcohol, fat, and carbohydrates into energy, as well as maintain skin health and boost the nervous and gut system.
B5 (Pantothenic acid): Metabolises alcohol, fats, proteins, and carbohydrates, as well as produce steroid hormones and red blood cells.
B6 (Pyridoxine): Metabolises carbohydrate and protein, aids in producing red blood cells, and influences production of brain chemicals and immune activity.
B7 (Biotin): Metabolises energy and synthesise glycogen, amino acids, and fats.
B9 (Folic acid or folate): Aids in producing red blood cells and is highly necessary for pregnant mothers.
B12 (Cyanocobalamin): Helps to produce and maintain the myelin around the nerve cells, red blood cell formation, and mental ability. It also breaks down amino and fatty acids for energy.

Similar to vitamin D, vitamin B can be found in natural sources, such as meat, beans, seafood, eggs, leafy greens, and whole grains. However, like vitamin D, most individuals do not consume enough of these foods. Hence, taking supplements that are high in vitamin B2, 3, 6, 7, and 9 can help reduce certain issues, such as colon cancer, diarrhoea, and vomiting symptoms.

3. Probiotics

Our gut is home to millions of bacteria, both beneficial and harmful. However, illnesses can sometimes happen, requiring the need of antibiotics. As a result, the balance of our gut microbiome can be disrupted.

Probiotics are live yeasts and bacteria that can have beneficial effects on your body, helping to control the harmful ones. Many probiotics come in oral supplements that are designed to contain selected, beneficial types that are already living in your gut. Others might come in the form of topical products that can be applied to your skin. You can also incorporate these gut-beneficial breakfasts in your daily routine.

All in all, taking probiotics daily has been proven to alleviate symptoms related to GI conditions, such as IBS, IBD, diarrhoea, ulcerative colitis, and lactose intolerance.

Conclusion

Vitamin supplements are not meant to replace the need for a well-balanced diet. As their name suggests, they are designed to supplement what is lacking in your daily routine. As such, having a well-balanced diet is still necessary for overall gut health.

There are many factors that affects one’s decision to incorporating dietary and vitamin supplements for their gut health. However, it is always vital to seek professional advice from a gastroenterologist. This is where GUTCARE comes in. We can analyse your current gut situation and make a more informed diagnosis to better recommend you on your needs.