Hemicellulase. Pectinase. Xylanase. They sound like spells from a wizarding textbook, but they're enzymes, and they're some of the hardest workers in your digestive tract. If you've decided to try a digestive enzyme supplement, when and how you take it makes a real difference.
Quick recap: what are digestive enzymes?
Digestive enzymes are proteins that break food down into molecules small enough to absorb. Your body makes them from your salivary glands all the way to your small intestine. A few of the big ones:
- Amylase breaks starches into sugars.
- Lipase breaks fats into fatty acids and monoglycerides.
- Lactase breaks lactose, the sugar in milk, into simpler sugars.
For a deeper look, read what are digestive enzymes?
Should you take digestive enzymes with food or on an empty stomach?
With food. Digestive enzymes have one job, breaking down food, so on an empty stomach they have nothing to work on.
Take them right before or with the first bites of your meal. That's how they were given in the studies that showed benefits: pancreatic enzymes taken with a high-fat meal and alpha-galactosidase taken with a bean-rich meal. Doctors also advise people on prescription enzymes to take them during the meal.
For our Break It Down capsules, we recommend taking them before your meal. If you forget, it's fine to take them after.
Should you match the enzyme to the meal?
If you know your trigger foods, yes. Take lactase with dairy, which can help some people manage lactose intolerance, or alpha-galactosidase with beans and lentils. For mixed meals, or if you're not sure what bothers you, a broad-spectrum blend that covers carbohydrates, proteins and fats is the practical choice.
Can you take probiotics and digestive enzymes at the same time?
Yes. They do different jobs, so it's fine to take them together.
- Probiotics are live microorganisms intended to have health benefits. They add to the community of microbes living in your gut.
- Digestive enzymes aren't alive. They're proteins that break down the food you eat.
Break It Down already includes 1 billion probiotics alongside its 15 plant-based enzymes. If you take a separate daily probiotic, like Trust Your Gut Daily Essential, you can take it at the same meal. Read more about how digestive enzymes and probiotics work together and when to take your probiotic.
How long do digestive enzymes take to work?
Enzymes start working as soon as they meet food, so any effect happens during and after that meal. In the studies above, people noticed less bloating, gas or fullness in the hours after eating.
Results vary from person to person, and enzymes can only do so much. A diet built around whole, nutrient-rich foods gives them the best material to work with.
How often should you take digestive enzymes?
That depends on why you take them. Some people take enzymes with every main meal; others keep them for meals that tend to disagree with them, like a big holiday dinner, a dairy-heavy dish or a bean chili. Follow the label on your product.
Enzymes aren't a fix for persistent symptoms. Talk to your doctor if gas or bloating bothers you often, changes suddenly or comes with pain, constipation, diarrhea or weight loss. Greasy or floating stools also need a check-up. And ask your doctor before starting any supplement if you're pregnant, breastfeeding or take prescription medicines.
