Four Supplements to Improve the Gut

These 4 supplements support overall cellular health and enhance your healthspan by supporting the gut microbiome. Each works on a specific attribute of cell functioning—enhancing cell efficiency, targeting the precursors to dysbiosis, and supporting the integrity of the gut.

Most of these supplements are compounds that our brain or body produces naturally when given proper, well-rounded nutrition; however, as we age, the cells of the body stop producing these compounds or don’t produce them in effective amounts. This is the simple reason for supplementation: giving the body what we know it needs. Most of the supplements are in the form of a tablet or powder, and nearly all are easily obtained at specialty pharmacies or through online retailers and do not require a prescription. The only exception is lactulose, which requires a prescription. I do recommend checking labels and sources of the product ingredients, and choosing high-quality, reputable producers known for their ethics and purity of ingredients. And always follow the recommended dosage stipulated on the label.

Bicarbonate

Bicarbonate – aka hydrogen carbonate, is a chemical compound that offers multiple health advantages. First, bicarbonate in the form of Alka Seltzer Extra or baking soda, both of which are better on the stomach, serves as a remedy for acidity because it has the ability to neutralize stomach acid, providing relief to individuals suffering from reflux and heartburn.

Second, bicarbonate plays a role in redox reactions. Because bicarbonate helps regulate pH levels, it supports the antioxidant system and enhances the functioning of mitochondria, which are vital for generating energy and protect against the high acid content of the typical Western diet. Meats, dairy, sugar, and other simple carbohydrates increase the acid load within the gut, which negatively affects muscle tissues and bones. However, bicarbonate steps in as a buffer against this acid, safeguarding both muscle tissue and bone health.

The incredible properties of bicarbonate also help to maintain the body’s pH balance, ensuring that the blood stays at a healthy pH level. This is essential for the functioning of our organs, especially the kidneys, which act as the body’s natural filtration system. By preventing the formation of kidney stones and reducing the risk of kidney diseases, bicarbonate acts as a guardian for kidney health. Athletes can also take advantage of its benefits, because research has shown that it alleviates muscle fatigue and enhances endurance.

Bicarbonate also promotes dental and skin health. Its gentle abrasive nature makes it highly effective in removing surface stains from teeth, thereby promoting health. Additionally, its exfoliating properties ensure that the skin remains revitalized and free from the burden of dead skin cells.

Dosage

Determining the dosage of bicarbonate depends on several factors, including a person’s specific health condition, age, weight, and overall well-being. Typically, the recommended daily intake is 500 to 1000 mg of bicarbonate spread out over three meals. However, it’s important to note that excessive consumption can lead to side effects such as diarrhea. The idea is to consume enough to balance your gut.
If taking bicarbonate to help improve performance during intense exercise, the suggested dose usually falls within the range of 0.2 to 0.4 g per kg of body weight. I recommend taking it 1 hour before exercising.

If taking bicarbonate in the form of Alka Seltzer Extra, the recommended dose is 2 tablets every 4 hours as needed, up to three times daily. Do not exceed 6 tablets in 24 hours.

While baking soda can also be used as a form of bicarbonate, its dosage should be closely monitored to prevent discomfort. With time and regular use, however, individuals can adapt without experiencing any distress.