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.
Bovine Colostrum
The benefits of bovine colostrum stem from research on human colostrum, the substance produced by the mammary glands and secreted to infants while nursing. Human colostrum is known to contain a wealth of immune-supporting ingredients that mothers can give to their infants in the hours, days, and months after birth.
Bovine colostrum shares some of these immune-supporting properties, especially as it strengthens the gut lining and prevents permeability. This can lead to improved absorption and overall improved gut function, which is especially important for individuals with compromised gut integrity. One standout ingredient of bovine colostrum is lactoferrin, a glycoprotein that binds to iron and offers an antimicrobial effect, supporting the growth of beneficial gut bacteria. Lactoferrin also plays a role in gut health by influencing cytokine and chemokine levels through its properties and interactions with immune cells. Specifically, bovine colostrum provides immunoglobulins, lactoferrin, lysozyme, lactoperoxidase, microRNA glycoconjugates, B and T lymphocytes, leukocytes, interleukins, and other valuable polypeptides. The growth factors present in colostrum stimulate cell growth, proliferation, healing processes, and cell differentiation, as well as provide an essential source of macronutrients including proteins, fats, and carbohydrates along with some vitamins and minerals.
The presence of Bovine colostrum also contains fatty acids such as omega-3 and omega-6 fatty acids , and short-chain fatty acids (SCFAs), are adding to its also sources of good nutritional benefits.
Bovine colostrum can also be used topically. It contains components such as nucleotides, epidermal growth factor (EGF), transforming growth factor (TGF), and insulin-like growth factor 1 (IGF-1), which promote cellular and skin growth while aiding in DNA and RNA repair. Overall, bovine colostrum serves as an ally when it comes to fortifying our system. Various studies have shown that bovine colostrum is effective in reducing the risk of respiratory infections in both children and adults. This suggests that it has potential as a therapeutic agent for immune-related conditions.
Bovine colostrum proves to be a substance with a range of health benefits. Its impact on gut permeability, its inflammatory properties, and its potential for enhancing athletic performance and overall well-being are just the beginning.
Dosage
I recommend a dosage of 1 packet (2 g) daily to start, and then working up to 6 g daily. Patients will see and feel an improvement in their skin, sleep, digestion, and hair and nail growth. Another source of bovine colostrum is Colostrum-LD Liposomal Delivery Powder (5-g dosage). Since this is a food group and therefore a source of nutrition, it can be taken indefinitely.
Butyrate
Within the field of medicine lies a compound with the potential to revolutionize our understanding of well-being and overall health. This compound is butyrate, a short-chain fatty acid (SCFA) that offers us an multifront agent for healthy aging on multiple fronts.
Produced in the colon, butyrate is considered a post-biotic, derived through the fermentation of fiber by certain types of bacteria that live in the gut. Research has shown that certain fibers, such as starch, which evades digestion in the intestine and is fermented by gut bacteria, have particularly strong effects on boosting butyrate levels. Similarly effective are inulin and fructooligosaccharides (FOS), which are types of fructans that undergo fermentation in the intestine. Pectin, found in fruits and vegetables, along with beta-glucans, found in grains such as oats and barley, have also been proven to be promoters of butyrate production.
Why do I place importance on butyrate? At its core, butyrate provides energy to the cells that line the colon and serves as a foundation for maintaining healthy gut microbiota. It also possesses a remarkable ability to combat inflammation and oxidative stress by promoting the development of T cells and therefore supporting the immune response. Ingesting butyrate will help defend against conditions such as inflammatory bowel disease (IBD) and leaky gut syndrome and ensures healthy bowel movements.
Butyrate also has significant anti-inflammatory properties and promotes redox processes within cells. Its activation of the NRF2 pathway, inhibition of the NF-κB pathway, impact on histone acetylation regulation, and influence on gut bacteria reflect its approach to maintaining health, helping to regulate genes, and modulating cytokine production. By reducing levels of inflammatory cytokines such as TNFalpha and IL-6 while increasing anti-inflammatory agents such as IL10 and TGFbeta, butyrate helps maintain a delicate balance in the body’s inflammatory response. Furthermore, its ability to inhibit histone deacetylase (HDAC) leads to changes in histone acetylation that activate genes associated with reducing inflammation. This gives hope to individuals battling conditions such as Crohn’s disease and ulcerative colitis.
Butyrate can also be an aid to weight loss, as it helps to regulate hormones that affect appetite and fat storage. By increasing the production of gut hormones such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), which help control appetite, it creates a feeling of fullness and may reduce calorie intake. Additionally, its interaction with the AMP-activated protein kinase (AMPK) enzyme aids in increased burning and decreased storage of fats.
New research suggests that butyrate may improve mood and lessen symptoms of depression and anxiety. Its influence on the connection between the gut and brain (known as the gut–brain axis), regulation of factors such as brain-derived neurotrophic factor (BDNF), and anti-inflammatory actions highlight its potential role as a therapeutic agent for emotion regulation.
Butyrate activates the mTOR pathway and stimulates the secretion of growth hormone, preventing muscle breakdown and enhancing muscle mass and strength. This makes it a valuable ally for athletes and those who exercise regularly. And given its anti-inflammatory properties, butyrate can improve performance and speed up recovery.
Recent research also suggests that butyrate has the potential to fight colorectal cancer by inhibiting the growth of colon cancer cells through inducing cell death, blocking cell multiplication, and suppressing blood vessel formation. Additionally, its influence on gut bacteria balance and its ability to inhibit HDAC enzymes make it a formidable opponent of this type of cancer.
Dosage
My general recommendation for all my patients is to start with 1.2 g per meal (and not to exceed , up to 9 g daily. (tThere is a liquid form, but it is harder to access). Dosing is dependent on the patient’s how out of whack their microbiome health is. If someone does not show signs of dysbiosis, they are probably producing butyrate sufficiently, though you can perform a DNA test for butyrate production.
When addressing bowel disease (e.g., IBD), typical recommendations for oral supplementation range from 2 to 4 g daily of sodium butyrate divided into two or three doses. It’s important to note that actual dosages may vary depending on symptom severity and individual patient response.
Cancer prevention clinical trials have utilized doses ranging from 3 to 4 g daily using forms such as tributyrin or sodium butyrate. In terms of metabolic disorders, daily sodium butyrate intake usually falls within the range of 2 to 4 g.
Lactulose
Lactulose – a type of carbohydrate (a combination of fructooligosaccharides and galactooligosaccharides) that offers us a powerful prebiotic that promotes the growth and activity of bacteria in our system. This is the only supplement that is marketed as a synthetic laxative despite it being a prebiotic, and that requires a prescription because of its powerful properties.
Lactulose diversifies the gut microbiota by reducing levels of ammonia, making it an effective detoxifying agent for a host of different conditions, from Clostridium difficile to encephalopathy in the brain. When antibiotics and C. difficile pose a threat to gut health, lactulose steps up to combat dysbiosis, especially when it’s co-administered with antibiotics; it has an ability to restore bacteria in a short period of time, while also facilitating interaction between species through cross feeding. Additionally, lactulose acts as a guardian by inhibiting the growth of bacteria and potential pathogens.
Lactulose stimulates the production of short-chain fatty acids (SCFAs), which are essential for maintaining the health of the gut lining and regulating the immune system by reducing inflammation. For this reason, lactulose has been shown to protect against chronic illnesses such as type 2 diabetes, obesity, and cardiovascular disease by helping to improve cholesterol levels and regulate blood sugar.
It’s crucial not to overlook the connection between the gut and mental health. The intricate relationship known as the gut–brain axis is essential for our well-being, and lactulose helps tune this connection by helping to reduce stress and anxiety. Extensive research has also focused on exploring the effects of lactulose on Alzheimer’s disease models. The findings were unequivocally impressive: Lactulose effectively protected neurons from beta-amyloid–induced impairments and clearing beta-amyloid from neural pathways. Research also suggests that lactulose can help to reduce memory loss and inflammation in the brain (specifically, astrogliosis within the hippocampus) because it enhances autophagy.
When we delve into the core of neurodegeneration, it becomes clear that chronic inflammation in the brain caused by protein clumps sets the stage for reactive astrogliosis and subsequent neurodegeneration. Lactulose has shown effectiveness in reducing this astrogliosis, indicating its superiority in restoring cognitive function beyond just protecting synapses.
Moreover, lactulose’s impact extends to the microorganisms residing in the gut. It notably boosts bacteria populations such as bifidobacteria and increases diversity within the gut microbiota.
Although research on how lactulose influences redox is still in its early stages, initial studies suggest that it plays multiple roles in this area. Lactulose may act as a protector of cells by boosting the production of antioxidants such as glutathione (GSH) and superoxide dismutase (SOD). These antioxidants act as defenders against damage to our cells.
Dosage
This supplement still requires a prescription. Adults generally take 15 to 30 mL (1 to 2 tbsp) daily when using it for constipation relief. For children, doses should be adjusted based on their age and weight. To explore its impact on gut bacteria, studies have examined doses ranging from 7.5 to 30 mL (½ to 2 tbsp) daily.
It’s important that as a trusted medical provider, you educate yourself on the nuances of each of the supplements and be guided by how best to address your patients’ issues or challenges with maintaining cellular redox. I can’t emphasize enough the importance of rotating groups of supplements. In the dosage instructions, you will note which supplements should be taken in rotation. Often, patients come to me taking a kitchen sink approach to supplements, as if more is better. In response, I often tell these patients to stop taking many of them, as they can interfere with redox balance and contribute to overall problems. Trust both the subjective and objective data from your patients when assessing supplementation benefits.
When beginning a new supplement, patients should take the time to read about how it works and what it targets. I recommend that you have your patients choose one or two at a time, depending on their needs, and that they give themselves a week or two to see how they feel. It’s also wise to make sure your patients include additional members of their healthcare team when adding or changing their regimen, especially if they take medicines regularly for various conditions. I also encourage you to share this book with other practitioners so that they can learn about the importance of redox, the supplements and their pathways, and the positive health outcomes they can provide.
**Adapted from The Redox Promise (2024) by WIlliam A. Seeds, MD