The microbiome and the effectiveness of supplements: why a healthy gut is key to absorption

Introduction: Why don't supplements work?

Are you taking a handful of supplements every day, and still not seeing results? The problem may not be in the quality supplements, but in the state of your gut microbiome - the community of trillions of microorganisms in your digestive tract digestive tract.

Your gut is home to 10-100 trillion bacteria that are not passive passengers. They actively participate in digestion, vitamin production, immune regulation and - crucially - in the absorption of nutrients and supplements.

New research shows something fascinating: the gut microbiota may be responsible for the fact that the same supplement works perfectly in one person and not at all in another. It's not a matter of fate - it's a matter of the health of your microbiome.

How does the microbiome affect the absorption of supplements?

owoce bogate w resweratrol

1. Biotransformation - change of chemical structure

Gut bacteria produce enzymes that humans do not have. These enzymes can:

  • Release active ingredients from their inactive forms
  • Modify the chemical structure of substances, increasing or decreasing their absorption
  • Degrade substances before they are absorbed

Studies have shown that the microbiome can modify the structure of as many as 271 different drugs oral through processes such as oxidation, reduction or hydroxylation.

Example: Resveratrol (a popular antioxidant) is converted by bacteria intestinal bacteria into metabolites with different biological activities. At the same time, resveratrol changes the composition of the microbiota, increasing the abundance of beneficial bacteria like Lactobacillus and Bifidobacterium.

2. Effects on transporters - absorption "gates"

Microbiota affects transporter proteins in intestinal cells, which are responsible for absorption of substances.

Animal studies have shown that:

3. Production of short-chain fatty acids (SCFA)

This is the most important mechanism! SCFAs-acetate, propionate and butyrate-are formed from the fermentation of fiber by intestinal bacteria intestinal bacteria.

What do SCFAs do?

It is estimated that the fermentation of 50-60g of carbohydrates per day generates about500-600 mmol of SCFA , which represents about10% of our daily energy needs .

Leaky gut syndrome: a major enemy of absorption

What is a "leaky gut"?

Under normal conditions, the intestinal wall acts like a sieve - letting beneficial nutrients through, retaining harmful substances (toxins, bacteria, undigested particles).

The intestinal wall is a sieve

When the tight connections between epithelial cells weaken, microscopic "holes" form, through which unwanted substances enter the bloodstream, triggering an inflammatory response.

Causes of leaky gut:

  • Gut dysbiosis (unbalanced microbiome)
  • Pro-inflammatory diet (sugar, trans fats, processed foods)
  • Permanent stress
  • Drugs (NSAIDs, proton pump inhibitors, antibiotics)
  • Alkohol
  • Nutrient deficiencies (zinc, vitamin D, glutamine)

Effects on absorption of supplements:

When the intestinal barrier is damaged:

  • Transporter function is impaired
  • Chronic inflammation reduces the expression of digestive enzymes
  • The surface area of absorption decreases
  • Pathogenic bacteria "steal" vitamins and minerals

Concrete examples: supplements and microbiome

B vitamins

What the research says: Gut bacteria produce 40-65% of the eight B vitamins B. Species such as Bacteroides, Bifidobacterium and Lactobacillus synthesize these vitamins from scratch.

Key note: Vitamins must be produced "upstream" of where they are absorbed. Vitamin B12 is absorbed in the ileum, so B12-producing colon bacteria are unlikely to help increase its bioavailability to the host.

Iron

Iron is a special case - its supplementation can have both positive and negative effects skutki:

  • Positive: Correcting deficiencies improves immune function
  • Negative: Excess iron promotes the growth of pathogens (e.g., E. coli)

Studies showed that a high dose of iron (6.4 mg/day) significantly reduced the abundance of beneficial Bifidobacterium compared to a lower dose (1.2 mg/day).

Lesson: Iron supplementation should be carefully dosed, especially in people with intestinal problems.

Zinc

Zinc is essential for maintaining the integrity of the intestinal barrier.

Badania pokazują:

  • Zinc deficiency alters the structure of the microbiota, leading to reduced diversity and increased inflammation
  • A randomized trial in patients with Crohn's disease showed that supplementation with Zinc zinc helped "seal" the leaky gut
  • Carnosine zinc in the study showed impressive improvements in intestinal integrity as early as after 4 weeks

Recommended dosage: 15-30 mg daily (preferably in chelate or carnosine form).

Polyphenols (resveratrol, quercetin, curcumin)

Polyphenols have low bioavailability in unchanged form, but the microbiota converts them into more bioactive metabolites.

Studies show that phenolic phytochemicals with low bioavailability can reduce levels of harmful compounds mainly by remodeling the gut microbiota.

How to repair the microbiome and improve absorption?

1. Prebiotics: food for good bacteria

Prebiotics are indigestible dietary fibers that stimulate the growth of beneficial bacteria.

Najlepsze źródła:

  • Inulin: artichokes, garlic, leeks, onions (5-10g per day)
  • FOS : bananas, garlic, asparagus (2-10g per day)
  • Resistant starch: fried potatoes, green bananas, beans (15-30g per day)

A 2018 study found that fiber intake inhibited the growth of harmful bacteria and reduced levels of bacterial toxins in patients with type 2 diabetes.

karczochy

2. Probiotics: live beneficial bacteria

Lactobacillus rhamnosus GG:

  • Strengthens the protection of the intestinal mucosa
  • Redukuje zapalenie
  • Dosage: minimum of 10 billion CFU

Bifidobacterium longum:

  • Protects against pathogens
  • Produces acetanion and lactate
  • Promotes the intestinal barrier

Saccharomyces boulardii:

  • Probiotic yeast
  • Prevents excessive growth of Candida
  • Helps with diarrhea

Zalecenia:

  • Multi-strain formulas (10-50 billion CFU)
  • Take on an empty stomach or with a light meal
  • Combine with prebiotics (synbiotics)

3. Supplements that repair the intestinal barrier

L-Glutamina:

  • Main source of energy for intestinal cells
  • Repairs tight junctions
  • Dosage: 5-15g daily

Cynk-karnosyna:

  • Promotes repair of damaged epithelial cells
  • Dosing: 75mg 2x daily

Maślan (butyrate):

  • Promotes colonocyte health
  • Acts as an anti-inflammatory
  • Dawkowanie: 150-300mg dziennie

Omega-3 (EPA and DHA):

  • Reduces inflammation in the mucosa
  • Promotes barrier integrity
  • Dosage: 2-3g daily

Kwercetyna:

  • Reduces intestinal permeability
  • Protects against oxidative stress
  • Dawkowanie: 500-1000mg dziennie

4. Diet to support a healthy microbiome

What to eat:

  • Fermented foods: Sauerkraut, kimchi, kefir, natural yogurt, kombucha → They provide live probiotics and postbiotics
  • Fiber - Minimum 30g per day: Vegetables, berries, legumes, whole grains, cereals, nuts
  • Polifenole: Green tea, dark chocolate ( & gt;70%), berries, olive oil, turmeric

What to avoid:

  • Sugar and artificial sweeteners - feed pathogens
  • Processed foods - contain emulsifiers that damage the barrier
  • Excess alcohol - damages intestinal cells directly

Lifestyle for gut health

Zarządzanie stresem

  • Permanent stress changes the composition of the microbiota and weakens the intestinal barrier. → Meditation, yoga, deep breathing (10-20 min per day)

Regular sleep

  • Microbiota has its own diurnal rhythm. Sleep disorders lead to dysbiosis. → 7-9 hours of sleep, fixed schedule, limiting blue light in the evening

Regular physical activity

  • Exercise increases microbiota diversity and SCFA production. → 150 minutes of moderate activity per week

Careful with antibiotics

  • Antibiotics destroy the microbiome - effects can last for months. → If you must take: add probiotics (2-3h after antibiotics), increase fiber.
  • of 2023 in Nature Communications showed that fiber supplementation protects against against antibiotic-induced dysbiosis

Most common mistakes in supplementation

Error #1: Supplements without intestinal repair

Problem: Damaged barrier = poor absorption
Solution: First fix gut, then optimize supplementation

Mistake #2: Too high doses of probiotics at the beginning

Problem: People with SIBO may not tolerate high dawki
Rozwiązanie: Start with 5-10 billion CFUs and gradually increase

Mistake #3: Ignoring prebiotics

Problem: Probiotics without prebiotics may not colonize the gut
Rozwiązanie: Always combine probiotics with prebiotics

potrawy kulinarne z warzywami

Error #4: Lack of patience

Problem: Repairing the microbiome takes time
Solution: Minimum 3-6 months consistent action

Mistake #5: Forgetting about diet

Problem: Supplements are no substitute for a bad diet
Solution: 80% success is diet and lifestyle, 20% is supplementation

Summary: The key to effective supplementation

A healthy gut microbiome and a tight gut barrier are the foundation of effective supplementation . Here is key findings:

Remember: There is no magic pill. A healthy gut is the result of a holistic approach combining proper diet, supplementation, stress management and a healthy lifestyle. If you invest in the health of your gut gut, they will invest in your overall health - better energy, stronger immunity and optimal effectiveness of supplementation.

Bibliography and sources:

Microbiome and bioavailability studies:

  1. Barone, M., Turroni, S., Rampelli, S., et al. (2022). "Gut microbiome-micronutrient interaction: the key to controlling the bioavailability of minerals and vitamins?" BioFactors 48(2):307-314. DOI: 10.1002/biof.1835
  2. Das, P., Babaei, P., Nielsen, J. (2019). "Metagenomic analysis of microbe-mediated vitamin metabolism in the human gut microbiome." BMC Genomics 20:208 DOI: 10.1186/s12864-019-5591-7
  3. Zhang, X., Han, Y., Huang, W., et al. (2021). "The influence of the gut microbiota on the bioavailability of oral drugs." Acta Pharmaceutica Sinica B 11(7):1789-1812. DOI: 10.1016/ j.apsb.2020.09.013
  4. Li, L., Somerset, S. (2018). "Bioavailability Based on the Gut Microbiota: a New Perspective." Microbiology and Molecular Biology Reviews 82(4):e00016-18. DOI: 10.1128/MMBR.00016-18
  5. Spanogiannopoulos, P., Bess, E.N ., Carmody, R.N ., Turnbaugh, P.J. (2016). "The microbial pharmacists within us: a metagenomic view of xenobiotic metabolism." Nature Reviews Microbiology 14:273-287. DOI: 10.1038/nrmicro.2016.17

Research on SCFA:

  1. Koh, A., De Vadder, F., Kovatcheva-Datchary, P., Bäckhed, F. (2016). "From dietary fiber to host physiology: Short-chain fatty acids as key bacterial metabolites." Cell 165(6):1332-1345. DOI: 10.1016/j.cell.2016.05.041
  2. den Besten, G., van Eunen, K., Groen, A.K., et al. (2013). "The role of short-chain fatty acids in the interplay between diet, gut microbiota, and host energy metabolism." Journal of Lipid Research 54(9):2325-2340. DOI: 10.1194/ jlr.R036012
  3. Silva,Y.P ., Bernardi, A., Frozza, R.L . (2020). "The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication." Frontiers in Endocrinology 11:25. DOI: 10.3389/fendo.2020.00025
  4. Oliphant, K., Allen-Vercoe, E. (2024). "Short-Chain Fatty Acids and Human Health: From Metabolic Pathways to Current Therapeutic Implications." Life 14(5):559. DOI: 10.3390/life14050559

Entestinal barrier research:

  1. Camilleri, M. (2019). "Leaky gut: mechanisms, measurement and clinical implications in humans" Gut 68(8):1516-1526. DOI: 10.1136/gutjnl-2019-318427
  2. Bischoff, S.C., Barbara, G., Buurman, W., et al. (2014). "Intestinal permeability - a new target for disease prevention and therapy." BMC Gastroenterology 14:189. DOI: 10.1186/s12876-014-0189-7
  3. Martínez Leo, E.E ., Segura Campos, M.R. (2023). "Leaky Gut and the Ingredients That Help Treat It: A Review." Molecules 28(2):619. DOI: 10.3390/molecules28020619

Research on probiotics and prebiotics:

  1. Hill, C., Guarner, F., Reid, G., et al. (2014). "Expert consensus document: the International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic." Nature Reviews Gastroenterology & Hepatology 11:506-514. DOI: 10.1038/nrgastro.2014.66
  2. Gibson, G.R., Hutkins, R., Sanders, M.E., et al. (2017). "Expert consensus document: the International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics." Nature Reviews Gastroenterology & Hepatology 14:491-502. DOI: 10.1038/nrgastro.2017.75
  3. Korry, B.J ., Cabral, D.J., Belenky, P. (2023). "Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential." Nature Communications 14:5161. DOI: 10.1038/s41467-023-40553-x

Research on specific supplements:

  1. Sturniolo, G.C., Di Leo, V., Ferronato, A., et al. (2001). "Zinc supplementation tightens 'leaky gut' in Crohn's disease." Inflammatory Bowel Diseases 7(2):94-98. DOI: 10.1097/00054725-200105000-00003
  2. Benjamin, J., Makharia, G., Ahuja, V., et al. (2012). "Glutamine and whey protein improve intestinal permeability and morphology in patients with Crohn's disease: a randomized controlled trial." Digestive Diseases and Sciences 57(4):1000-1012. DOI: 10.1007/s10620-011-1947-9
  3. Zhao, L., Zhang, F., Ding, X., et al. (2018). "Gut bacteria selectively promoted by dietary fibers alleviate type 2 diabetes." Science 359(6380):1151-1156. DOI: 10.1126/ science.aao5774
  4. Kumar Singh, A., Cabral, C., Kumar, R., et al. (2019). "Beneficial Effects of Dietary Polyphenols on Gut Microbiota and Strategies to Improve Delivery Efficiency." Nutrients 11(9):2216. DOI: 10.3390/nu11092216
  5. Rinninella, E., Raoul, P., Cintoni, M., et al. (2019). "What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases." Microorganisms 7(1):14. DOI: 10.3390/microorganisms7010014
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