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They say you are what you eat—but a more accurate measure is you are what nutrients you absorb. When it comes to absorption, digestive enzymes are crucial. “The best digestive enzymes, whether natural or in supplemental form, help ensure your food is properly broken down so your body can absorb the nutrients,” explains nutritionist and founder of Grounded Nourishment Meg Gerber, RD, IFNCP, CGN. Optimal nutrient absorption, in turn, helps power your body with energy to grow and perform vital functions.
Specific enzymes break down specific macronutrients (proteins, fats, carbohydrates, dairy, and fiber). “We naturally make our own digestive enzymes, mainly in the salivary glands, pancreas, and small intestines,” says Brooklyn-based nutritionist and registered dietician Maya Feller, MS, RD, CDN. “But a digestive enzyme supplement is a solution to help support digestion for those with a clear diagnosis of an intolerance or insufficiency that impairs the body’s ability to break down nutrients.”
There’s a lot to consider when it comes to digestive enzymes, especially since they aren’t regulated by the Food & Drug Administration (FDA), so we asked nutritionists and dieticians for their ultimate tips to find the best digestive enzymes on the market.
Vogue’s Favorite Digestive Enzymes:
In This Article:
- Why We Love It: If you want more from your digestive enzymes, MaryRuth Organics delivers. These capsules not only contain a powerful mix of essential enzymes, but also vitamins B1, B6, B12, calcium, magnesium, amla, and more for full-on support. “For most people I recommend a broad-spectrum blend that contains amylase, protease, lipase, lactase, cellulase which will help to digest a meal with a variety of ingredients,” says registered dietician and founder of Real Nutrition Amy Shapiro MS, RD, CND. One capsule a day helps support overall gut health and energy levels for optimal nutrient absorption.
- Key ingredients: Protease, Amylase, Thiamin, B6, B12, Calcium
- Form: Capsule
- Certifications: Vegan, Non-GMO Project verified, GMP certified, dairy-free, nut-free, gluten-free, soy-free, sugar-free, Clean Label Project certified, B Corp certified
- Serving Size: 1 capsule
- Number of Servings: 60
- Why We Love It: Thorne sets the gold standard for quality and performance thanks, in part, to their stringent testing and contributions from independent researchers from places like Mayo Clinic and the National Institutes of Health. “I like to look for formulas made with clean ingredients, free from fillers or artificial ingredients, that’s been third-party tested for quality and purity,” says Shapiro. Thorne delivers on all fronts—not only does it include a comprehensive blend of hydrochloric acid, pepsin, pancreatin, composed of amylase, lipase, and protease, and ox bile to ease digestive discomfort, but the brand also puts the formula through four rounds of testing to make sure it’s top tier in quality and performance. Especially brilliant to soothe bloat after meals heavy in fats or red meat, the brand also recommends it as a tool for those who’ve undergone gallbladder removal. The formula also doesn’t contain lactose, which is often used to dilute pepsin and pancreatin, so it’s an amazing option for those who are lactose intolerant.
- Key Ingredients: Hydrochloric acid, pepsin, pancreatin, and ox bile
- Form: Capsule
- Certifications: NSF certified, GMP certified, third-party tested
- Serving Size: 2 capsules
- Number of Servings: 90
- Why We Love It: Some of the most common food sensitivities are lactose intolerance and gluten sensitivity. “Digestive enzyme supplements can make it possible for people who are lactose intolerant to tolerate, digest, and absorb nutrients in dairy products,” says Feller. This capsule helps target bloating and digestive discomfort associated with dairy or gluten triggers with a blend of protease enzymes, dandelion root, turmeric, and pepper. “Digestive enzymes are also a great tool for those who are dairy or gluten sensitive and need support when they eat out,” adds Gerber.
- Key Ingredients: Protease enzymes, dandelion root, turmeric, and pepper
- Form: Capsule
- Certifications: Clean Label Project certified, non-GMO, vegan, gluten-free, third-party tested
- Serving Size: 1 capsule
- Number of Servings: 60
- Why We Love It: Because they both affect digestion, some may confuse digestive enzymes with probiotics. “Enzymes are proteins that help break down food, decrease discomfort after meals, and allow for maximum nutrient absorption,” says Shapiro. “Probiotics are live bacteria that support your microbiome, help maintain balance in your gut, crowd out harmful bacteria, and support immunity, mood, and digestion.” Often, the best results come from using both. With 5 probiotics, 13 digestive enzymes, pomegranate, and herbs, this powerful capsule tackles digestion from a 360-degree approach.
- Key Ingredients: DigeSEB Plus PB™, lemon balm, bitter melon
- Form: Capsule
- Certifications: USDA organic, third-party tested
- Serving Size: 2 capsules
- Number of Servings: 30
- Why We Love It: If you want to soothe bloat or relieve discomfort after an occasional overindulgence, this capsule works right away to help alleviate symptoms of indigestion. Made with ingredients renowned in Ayurvedic medicine to treat gastrointestinal issues and 17 digestive enzymes, including alpha galactosidase which helps break down carbohydrates found in beans and cruciferous vegetables, a twice daily dose can feel like a reset button for your digestive tract.
- Key Ingredients: Blend of digestive enzymes, cinnamon, ginger, turmeric, and licorice root
- Form: Capsule
- Certifications: Certified B Corp, non-GMO, vegan, sugar-free
- Serving Size: 2 capsules
- Number of Servings: 30
Everything You Need to Know
What are digestive enzymes?
Many people don’t know that we naturally make our own digestive enzymes, with the pancreas producing the most important enzymes. “One of the main functions of the pancreas is to secrete digestive enzymes into the small intestine with each meal,” says Feller. “Digestive enzymes help to break down protein, fats, and carbohydrates into more simple compounds that can be absorbed by the body.”
Do digestive enzyme pills actually work?
Yes, they can. “It ultimately depends on the individual and the condition being treated,” says Shapiro. “But many people do find them helpful and I do recommend them to ease symptoms like bloating or indigestion.” It goes without saying but the best results from digestive enzyme pills comes when you take them as directed or as instructed by a health professional. Shapiro also likes to recommend them for clients when traveling to help ease digestion when eating foods or at times they’re not accustomed to.
What to Look for in a Digestive Enzyme Supplements
When deciding between digestive enzyme supplements, you ideally want a broad spectrum product that includes enzymes to break down all types of macronutrients, explains Gerber. “For example, amylase, lactase, sucrase, and maltase break down carbohydrates, proteases like pepsin and chymotrypsin help break down proteins, and lipase helps break down fats,” she says. “Some products contain extra lactase for those who are more dairy sensitive or a protease known as DPP-IV to help with those who are gluten sensitive.”
Who should take digestive enzymes?
Generally people who struggle with any sort of digestion issue—IBS, bloating, fullness after meals, acid reflux, or stomach pain with certain foods—is an ideal candidate for digestive enzymes. “Aging, stress, and certain conditions like autoimmune diseases can also lead to suboptimal digestive enzyme output,” says Gerber. “Therefore taking enzymes with meals can be supportive.” It’s also worth noting that having a clear diagnosis of an intolerance or insufficiency that impairs the body’s ability to break down certain nutrients from a professional can help you distinguish the right digestive enzyme for your needs. “For example, dairy digest supplements and lactase enzymes may not be the same,” says Feller. “Some formulations have varying amounts of lactase so the digestive enzyme may or may not work as intended depending on the individual and how much dairy is consumed.”
Which is better: digestive enzymes or probiotics?
Both digestive enzymes and probiotics can support gut health because they work differently. However, if you’re someone who needs a digestive enzyme, a probiotic isn’t necessarily a swap because it doesn’t support the same activity. “Digestive enzymes work to break down proteins, fats, and carbohydrates to make them digestible and absorbable whereas probiotics don’t break down protein, fat, and carbohydrates,” says Feller. “Probiotics help to maintain beneficial bacteria in the gut, which can support the gut microbiome.”
- Meg Gerber, RD, LDN, IFNCP, CGN, is a registered dietician, nutritionist, co-founder of digestive bitters brand JÜJ, and founder of Grounded Nourishment, a private functional nutrition practice in Austin, Texas.
- Maya Feller, MS, RD, CDN, founder of Brooklyn-based Maya Feller Nutrition, is a registered dietitian nutritionist, author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World and host of YouTube “Where Wellbeing Meets Flavor.”
- Amy Shapiro MS, RD, CND is a registered dietician, nutritionist and founder of Real Nutrition.
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