Indigestion & heartburn
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Bottom line
For indigestion & heartburn, start with DGL licorice (deglycyrrhizinated licorice), Mastic gum, Glutamine. The first one to look at is DGL licorice (deglycyrrhizinated licorice) — As directed on the label (for combo products, 1–2 tablets 3 times a day); Before or after meals, consistently for 3–6 months or longer.
Supplements ranked for this concern
AWell researchedBSome evidenceCLimited evidence
| # | Supplement | Evidence | When | How much | Caution | |
|---|---|---|---|---|---|---|
| 1 | DGL licorice (deglycyrrhizinated licorice)Matches your checks A licorice ingredient that boosts mucus in the stomach lining to thicken its protective layer. It's often the core of combos for chronic gastritis. |
B | Before or after meals, consistently for 3–6 months or longer | As directed on the label (for combo products, 1–2 tablets 3 times a day) | Make sure the label says "DGL," meaning the part that raises blood pressure has been removed. Use caution if pregnant or breastfeeding. | Details |
| 2 | Mastic gumMatches your checks This sticky tree resin coats the stomach lining and may help block reflux. It's often used to calm sudden heartburn quickly. |
B | Before meals. For flare-ups, take it steadily for 2–3 weeks; for ongoing use, 3–6 months. | About 250 mg per capsule. Start once a day and go up to 3 times a day if it suits you. | Rarely, it can cause nausea, diarrhea, or sensitivity reactions like headache or hives. | Details |
| 3 | GlutamineMatches your checks An amino acid that stomach and gut lining cells use for energy. It's paired with DGL in combos that help rebuild a damaged lining. |
B | On an empty stomach, split between morning and evening, for 3–6 months | 2–5 g a day for gut support (with 500 mg capsules, start at 4–6 capsules) | Too much can cause restlessness or trouble sleeping. Avoid high doses if you're being treated for cancer. | Details |
| 4 | Digestive enzymesMatches your checks Help break down carbs, protein and fat for you. People who often feel bloated or get indigestion tend to notice a difference. |
C | Just before to right after a meal. Don't take on an empty stomach. | 1–2 capsules per meal, up to 2–3 times a day | With severe gastritis or ulcers they can irritate the stomach lining. If you have heartburn, choose a product without betaine HCl or pepsin. | Compare products |
| 5 | Cabbage extractMatches your checks Its "vitamin U" compound supports the stomach lining without blocking stomach acid. Used alongside stomach medicine for heartburn in people who drink a lot of coffee or alcohol. |
C | Daily, or once every 2–3 days | 100–200 g of raw cabbage a day (about 1/8 of a head), or pills and extracts at the label amount | Too much can cause gas and bloating. If you have hypothyroidism, eat cabbage lightly cooked and in moderation. | Details |
| 6 | Betaine HClMatches your checks Adds stomach acid when you don't make enough. A good fit for low stomach acid, when meat is hard to digest. |
C | Right before or with a meal. Don't take on an empty stomach. | Start low (for example, 500 mg per dose) and slowly increase until you feel comfortable | Don't take it if you have severe gastritis, ulcers or reflux. If it causes burning, that's a sign you don't have low stomach acid, so stop right away. | Details |
| 7 | Zinc (zinc carnosine)Matches your checks The zinc carnosine form is used to help rebuild the stomach lining. It's even used as a prescription drug in some countries. |
C | After meals (especially if it makes you queasy) | Zinc carnosine at the label amount. Keep total zinc at 40 mg a day or less. | High doses over a long time can lower your copper. Count the zinc in your multivitamin too. | Compare products |
Medications to watch out for
If you take any medication, talk to your doctor or pharmacist before starting.
Acid reducers (omeprazole (Prilosec), famotidine (Pepcid), etc.)Betaine HClIt works the opposite way from drugs that lower stomach acid. Talk to your doctor first.
Blood thinners such as warfarin (Coumadin) and anti-clotting drugsDigestive enzymesSome enzymes are absorbed and may raise bleeding risk. Talk to your doctor.
Undergoing cancer treatmentGlutamineIt's a nutrient cells use to grow, so it's best to avoid high-dose supplements.
Being treated for hypothyroidismCabbage extractEating a lot of raw cabbage may strain the thyroid. Cook it lightly and eat it in moderation.
Before supplements: daily habits
- 01First check for causes like H. pylori or medications. Use supplements as support for recovery.
- 02Supplements that help rebuild the stomach lining take 3–6 months of steady use before you notice a difference.
- 03Coffee and alcohol keep irritating the stomach lining. Cut back while you recover.
- 04If you have heartburn, avoid stomach acid supplements (betaine HCl). Use them only if low stomach acid is suspected.
- 05Late-night snacks and lying down right after eating make reflux worse.
Product comparison
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Plant EnzymesBest value NOW Foods |
Plant- and microbe-derived enzyme blend capsule, basic | 1 capsule: protein 15,000 HUT, carbs 2,500 DU, fat 750 FIP, lactose 200 ALU | 240 | Low | Amazon → |
| Super Enzymes (Capsules) NOW Foods |
Pancreatin (pancreatic enzymes) + betaine HCl + ox bile + papain and bromelain capsule | 1 capsule: pancreatin 134 mg (protein 37,000, carbs 37,000, fat 2,960 USP), betaine HCl 200 mg, ox bile 100 mg | 90 | Low | Amazon → |
| Digest Basic, Essential Digestive Enzyme Formula Enzymedica |
Plant- and microbe-derived enzyme blend capsule (Thera-blend), basic | 1 capsule: protein 20,000 HUT, fat 450 FCCFIP, lactose 300 ALU + carb enzymes | 90 | Average | Amazon → |
| Flatter Me Digestive Enzymes HUM Nutrition |
18 plant-based enzymes capsule (+ small amount of herbs) | 1 capsule: protein 57,500 HUT (3 combined), carbs 3,500 DU, fat 350 FIP, lactose 150 ALU, beans 75 GalU | 60 | High | Amazon → |
| Digest (Digest Complete), Complete Digestive Enzyme Formula Enzymedica |
Plant- and microbe-derived enzyme blend capsule (Thera-blend), medium | 1 capsule: protein 42,000 HUT, carbs 12,000 DU, fat 1,500 FCCFIP, lactose 500 ALU | 90 | High | Amazon → |
| Omega-Zyme Ultra Digestive Enzyme Blend Garden of Life |
Plant-based enzyme blend capsule, strong (+ small amounts of herbs and minerals) | 1 capsule: protein 82,000 HUT, carbs 25,000 DU, fat 5,000 FIP | 90 | High | Amazon → |
| Digest Gold with ATPro, Maximum Strength Enzymedica |
Plant- and microbe-derived enzyme blend capsule (Thera-blend), strong | 1 capsule: protein 80,000 HUT, carbs 23,000 DU, fat 4,000 FIP, lactose 900 ALU | 45 | High | Amazon → |
| Digestive Enzymes Ultra Pure Encapsulations |
Plant-based enzyme blend capsule, strong (per 2 capsules) | 2 capsules: protein 80,000 HUT, carbs 24,000 DU, fat 3,000 FIP, lactose 1,600 ALU | 90 | High | Amazon → |
Compare all Digestive enzymes products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Zinc 30 mg TabletsBest value Nature Made |
Zinc gluconate | 30 mg | 100 | Low | Amazon → |
| Chelated Zinc 22 mg Tablets Solgar |
Glycinate amino acid chelate | 22 mg | 250 | Low | Amazon → |
| Zinc Picolinate 22 mg Tablets Solgar |
Zinc picolinate | 22 mg | 100 | Average | Amazon → |
| Zinc Balance 15 mg with Copper 1 mg Capsules Jarrow Formulas |
Zinc L-methionine sulfate (OptiZinc) + copper gluconate | 15 mg | 100 | Average | Amazon → |
Compare all Zinc (zinc carnosine) products →
Cost per day is relative — compared with other products of the same supplement. Check Amazon for the current price. Some links are affiliate links.