Supplements for Leaky Gut: What Works and Why

Why it matters: This “first milk” contains compounds that may block harmful bacteria, reduce gut inflammation, and support the repair of the gut lining. Growth factors like IGF-1 may help intestinal cells grow back stronger. 

What research shows: Some studies have found that colostrum can lower intestinal permeability - even in people who are otherwise healthy. It’s been looked at in IBS, ulcerative colitis, and exercise-induced gut issues with some success. 

How to take it: There’s no set dose, but many start around 1-5 grams per day. If you're sensitive to dairy or have any intolerance, it’s best to talk to your doctor before using this. And as with anything new, start low to test your tolerance. 

Why it matters: Glutamine helps patch up the gaps between gut cells and keeps your intestinal barrier intact. It’s also been shown to calm inflammation and help repair gut damage caused by things like infection, stress, or even surgery. 

What research shows: Clinical trials, especially in individuals with IBS, have demonstrated improvements in both symptoms and gut barrier function. It’s also been studied in athletes, showing reduced gut permeability during periods of physical stress. 

How to take it: The recommended dose is approximately 5 grams, taken two or three times a day, typically on an empty stomach. Most people tolerate it well, but it’s smart to build up slowly and check with your doctor if you have any health conditions. 

Why they matter: The right probiotic strains can help restore balance in the microbiome, reinforce the gut lining, and reduce inflammation. Some also produce butyrate, a short-chain fatty acid that feeds colon cells and strengthens the barrier. 

What research shows: Animal studies are overwhelmingly positive, and while human studies are more limited, several have found that probiotics can reduce gut leakiness and improve symptoms in conditions like IBS. 

How to take them: Choose a high-quality, multi-strain probiotic with at least a few billion CFUs. Look for strains like Lactobacillus rhamnosus, L. plantarum, and Bifidobacterium lactis. Start slowly, and if you’re taking other medications or have a condition like SIBO, consult your healthcare provider first. 

Why it matters: Zinc carnosine helps reinforce tight junctions between gut cells, so they’re less likely to leak. It also reduces inflammation and acts as an antioxidant, protecting gut tissue from further damage. 

What research shows: Several studies show it can prevent the gut barrier from becoming more permeable - especially when taking NSAIDs. It has also shown promise for ulcer healing and reducing exercise-related gut stress. 

How to take it: The typical dose is approximately 75 mg, taken once or twice daily. It’s not the same as regular zinc, so don’t try to substitute it. It’s generally well tolerated but keep track of how much total zinc you’re getting if you take other supplements. 

Why they matter: They don’t seal the gut directly, but they create a physical barrier that protects your gut lining while it heals. Think of it as a bandage for your intestines. 

What research shows: Some herbal blends that include these herbs have shown impressive results in reducing gut symptoms and improving permeability. There is not much standalone research, but traditional use and small studies support their value. 

How to take them: They are usually taken as a powder mixed with water or brewed as a tea. To avoid interfering with other meds or supplements, take them at least two hours apart. 

Why it matters: One of quercetin’s biggest strengths is stabilizing mast cells, which release histamine - a chemical that increases gut permeability. It also helps build up the proteins that seal your gut barrier. 

What research shows: Animal and lab studies show quercetin can tighten up the gut lining and reduce inflammation. There is limited human research on leaky gut specifically, but it’s promising, especially in individuals with histamine issues. 

How to take it: Most people take 500-1,000 mg per day. For gut healing, some practitioners recommend taking up to 1,200-1,600 mg daily, divided into two or three doses. It’s often paired with vitamin C or bromelain to improve absorption. 

Go one at a time. Don’t introduce everything at once. Start small and see how your body responds. 

Start low, go slow. Ease into dosages to reduce side effects. 

Quality matters. Choose brands with third-party testing. 

Pair with diet. Supplements work best when used in conjunction with a clean, anti-inflammatory diet. 

Avoid overlap. Demulcent herbs (such as slippery elm) can block the absorption of other medications - take them a few hours apart.