9 Science-Backed Vitamins For Bloating & Gut Health

Updated by: Caitlin Beale

Most people have experienced bloating—that uncomfortable feeling after eating (or anytime in some cases) when your pants suddenly feel too tight and uncomfortable, maybe even painful.

Bloating is relatively common—it’s estimated to affect 18% of adults worldwide at least once weekly.

For some, it’s an occasional nuisance, but for others, it can significantly disrupt the quality of life.

Certain dietary strategies like eating slowly or personalizing your fiber intake are beneficial, but there are even specific vitamins and minerals (found in your food and supplements) that can also help.

The trick is to personalize a plan for your needs, and a dietitian can help you review the right foods and supplements to help you find relief from bloating.

Keep reading to learn about vitamins, minerals, and other supplements that support gut health and help reduce bloating.

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Do Supplements Help with Bloating?

Micronutrients, also called vitamins and minerals, are organic compounds that support all areas of your health, including immune function, energy regulation, and digestive health.

Your body can naturally produce some vitamins (like vitamin D), but others must come from your food and diet. 

Although micronutrients are essential for your health, little research shows they will cure bloating. 

However, an exception might be someone with a vitamin or mineral deficiency.

Taking a supplement could raise these levels and improve digestive health, potentially easing bloat. 

What Causes Bloating? 

Bloating can be caused by: 

• A food intolerance or sensitivity. 
• An infection. 
• Bacterial overgrowth. 
• Stress. 
• Sex hormones. 
• Slow intestinal transit. 
• Irritable bowel syndrome (IBS). 

Identifying potential causes of bloating is vital for developing an effective and personalized treatment plan.

Your physician might recommend medications, antibiotics, supplements, or dietary changes to help you find relief. 

1. Vitamin D

Your body creates Vitamin D when your skin is exposed to sunlight.

However, many people can’t spend time outdoors year-round and require a supplement. 

Evidence suggests vitamin D supplements may reduce digestive symptoms in people with irritable bowel syndrome (IBS), including the reduction of a distended belly. 

Vitamin D strengthens the gut barrier that protects you from harmful bacteria that could make you sick or experience digestive problems.

Your doctor may recommend a safe dosage for you to take, but most adults need a minimum of 15 mcg (600 international units) daily. 

You can also get vitamin D through foods such as sardines, trout, salmon, UV-exposed mushrooms, and fortified products.

2. Vitamin B12

Vitamin B12 is an essential nutrient readily available in animal meats and by-products, but low B12 levels can leave you feeling tired and moody. 

People with chronic digestive illnesses (like Crohn’s disease or ulcerative colitis) are at higher risk for low vitamin B12 levels due to their reduced ability to absorb nutrients from food. 

A B12 anemia may worsen digestive symptoms, like diarrhea (commonly accompanied by bloating.)  

Although vitamin B12 won’t cure bloating, it can help promote a healthy digestive system.

Your doctor can recommend a safe dose. 

3. Prebiotics

Prebiotics are food that nourishes probiotics (health-promoting microorganisms in your digestive tract.)

‍Fiber-rich foods, especially asparagus, garlic, onion, honey, banana, barley, soybeans, and seaweed, are naturally high in prebiotics. 

Maintaining diverse, high levels of healthy microorganisms is vital for digestive function and symptom management, like reducing bloating. 

However, taking a large dose of prebiotics can worsen or cause bloating because they produce gas during digestion.

If you choose this supplement, follow the instructions carefully to avoid unwanted side effects and coordinate with your registered dietitian for extra support. 

4. Probiotics

Probiotics are health-promoting bacteria that live throughout your gastrointestinal tract.

They help with digestion and immune function and are constantly being researched for other health benefits. 

Each bacterial strain of probiotic serves a particular function in your gut.

A probiotic for IBS could reduce bloating, a common symptom of this condition.

‍Evidence-backed brands include Align, Bio K+, Floradapt, and Nature’s Lab. 

Although probiotics are incredible—they can’t heal your gut alone.

To get the best results, you should also make dietary and lifestyle changes that support a healthy digestive system, like increasing exercise and eating whole foods as often as possible. 

5. Vitamin C 

Vitamin C is one of the most recognizable micronutrients.

It’s naturally found in fruits and vegetables and supports immune function by strengthening your defenses against harmful pathogens and bacteria that could make you sick. 

Additionally, vitamin C can reduce inflammation and support healthy colonies of intestinal bacteria due to its antioxidative properties.  

‍Inflammation in your digestive tract can alter bowel function, leading to diarrhea or constipation, gas production, and bloating. 

Most people don’t need a vitamin C supplement if they regularly access fresh, frozen, or canned fruits and vegetables.

Ask your doctor if a supplement is necessary because taking too much vitamin C could be harmful. 

6. Vitamin E

Vitamin E is another antioxidant that reduces inflammation.

Food sources of vitamin E include wheat germ, seeds, and nuts. It’s a fat-soluble vitamin often found in higher-fat foods and certain oils.

Like vitamin C, vitamin E helps maintain a strong gut barrier to reduce the chances of digestive infections.

Most people get enough vitamin E through food, but people living with inflammatory bowel disease (IBD) are at higher risk of a deficiency and may benefit from a supplement. 

7. Zinc

Zinc helps with wound healing, immune function, and cell signaling, just to name a few of its many vital roles.

It delivers all these health-protecting effects by working with your intestinal bacteria.

However, if blood zinc levels are low, your healthy gut microorganisms may decrease and become less diverse, leading to changes in the function and health of your gut. 

Most people can satisfy their zinc requirements through food by eating certain meats, seafood, seeds, nuts, and dairy products. 

Like other vitamins mentioned on this list, your physician may recommend a supplement if you’re at high risk for or experiencing a zinc deficiency.

These deficiencies can be common in older people and anyone with digestive conditions that hinder nutrient absorption. 

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8. Magnesium

Magnesium has become very popular over the last decade because of its potential to help manage several health concerns:

• Blood pressure.
• Blood sugar control in type 2 diabetes. 
• Constipation. 
• Bone health. 
• Migraines. 
• Nerve function. 

You may be surprised to see magnesium involved with so many bodily functions, but it’s one of the most abundant minerals in the body. 

For gut health, bloating is often experienced alongside constipation.

‍Magnesium oxide supplements may help relieve constipation because of their laxative effects.

Once your stools become more regular, you may experience less bloating. 

9. Digestive Enzymes

Digestive enzymes are supplements that can help your body metabolize carbohydrates, fats, and proteins and reduce or prevent digestive issues like bloating or indigestion. 

Some people living with chronic health conditions like cystic fibrosis, lactose intolerance, or other digestive disorders may benefit from these supplements.

Follow the timing instructions carefully to get the best results.  

10. Peppermint Oil

Peppermint oil is a well-researched supplement that supports many digestive health symptoms, including bloating.

Usually taken in soft capsules, peppermint oil may help with bloating by relaxing the digestive tract muscles to support the movement of food and trapped gas. 

Some research suggests that peppermint oil may help people with irritable bowel syndrome (IBS) relieve symptoms like bloating, gas, and diarrhea. 

11. Psyllium 

Psyllium is a soluble fiber that absorbs liquid in the intestines to help form stool.

It’s often used to treat constipation (and also supports healthy cholesterol and blood sugar levels).

Using psyllium can be tricky because it may initially increase bloating, especially if you start at a high dose.

But, research has found that psyllium can reduce IBS symptoms like gas, bloating, constipation, and diarrhea.

Working with a registered dietitian can help you ensure you take the right amount of psyllium so it doesn’t worsen symptoms of bloating.

How to Know Which Vitamins to Take for Bloating

With many digestive issues, determining the underlying causes of your symptoms is essential to developing a personalized treatment plan. 

If you have a digestive disorder that interferes with nutrient absorption, you may have vitamin deficiencies that could prolong bloat or cause other health problems. 

See your Doctor

Getting seen by your doctor or a gastroenterologist and getting specific blood tests can help determine abnormal levels.

Your doctor can suggest supplements and dosages to correct any deficiencies.

Book an Appointment with a Dietitian

Working with a registered dietitian can help you learn which vitamins are safe and effective based on individual needs.

A dietitian can also closely examine your daily intake to ensure you are getting enough essential nutrients from food.

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Risks of Taking Supplements for Bloating and Gut Health

Some supplements can be dangerous for your health when consumed in large amounts or taken unnecessarily.

Additionally, some supplements can interact with prescribed medications—potentially stopping their effectiveness and causing harm.

Aside from recommending dosages, your doctor and pharmacist can provide important details to help you get the most from your supplements.

These details include timing and whether it should be taken with or without food or other medications and supplements.  

Here are some critical notes about the vitamins recommended in this article: 

Vitamin D

Vitamin D can cause toxicity if over-supplemented—always follow your doctor’s dosage recommendations and monitoring. 

Vitamin B12

Vitamin B12 has no known toxic limit, and your healthcare team will monitor your levels and adjust your supplement if your dosage is excessively high. 

Prebiotics

Prebiotics can worsen bloating and cause other issues when consuming a high dosage—you may need to taper down to minimize side effects. 

Probiotics

Probiotics are live organisms that may be unsafe for severely ill and immunocompromised people. 

Vitamin C

Vitamin C supplementation may increase the risk of kidney stones and digestive symptoms like diarrhea, nausea, or cramping when taken in excess.

Vitamin E

Vitamin E supplements can interfere with certain medications, including anticoagulants, some statins, and chemotherapy treatments. 

Zinc

Zinc may cause gastric distress if over-supplemented, potentially resulting in loss of appetite, nausea, or vomiting.

Magnesium

Certain forms of magnesium, especially magnesium citrate and magnesium oxide, can cause diarrhea when over-supplemented and may lead to toxicity.  

Digestive Enzymes

Digestive enzymes can cause digestive symptoms if over-supplemented—always follow the dosage instructions.  

Peppermint Oil

If you have gastrointestinal reflux disease (GERD) or heartburn, peppermint oil can worsen symptoms because it relaxes the lower esophageal sphincter. Other possible side effects include nausea, abdominal pain, or dry mouth.

Psyllium

Psyllium is generally considered safe, but it may cause digestive concerns like stomach pain, nausea, vomiting, or allergic reactions.

How Long Does It Take for Vitamins and Supplements to Work for Gut Health?

The amount of time it takes for vitamins and supplements to work for gut health varies depending on the individual.

In some cases, people may notice improvements within a few days, while others may not see any changes for several weeks or even months.

Supplements work best in combination with other lifestyle habits to support gut health, including nutrition, stress management, and daily movement. 

Other Tips for Promoting a Healthy Gut

Your gut can be sensitive to changes in stress, medications, what you eat and drink, how you move your body, and the quality and quantity of your sleep.

To promote gut and whole body health, you should: 

• Eat a fiber-rich diet that includes whole foods as often as possible. 
• Sleep for seven to eight hours every night.  
• Be physically active every week by completing aerobic and strength exercises. 
• Decrease stress through meditation and fun hobbies. 
• Reduce or quit smoking (including e-cigarettes and vapes) for long-term health benefits.
• Moderating or eliminating alcohol consumption.  

Further understand your digestive health by taking the gut health quiz!

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Takeaway

Bloating is when your stomach feels tight, full, and enlarged.

The intensity can vary; some people feel slightly uncomfortable, while others have intense pressure or pain. 

To treat bloat, follow a balanced diet rich in micronutrients that support gut health.

Micronutrient supplements may be particularly helpful if you have nutrient deficiencies. 

Other strategies include using probiotics, increasing physical activity, reducing stress, and quitting smoking. 

How a Dietitian Can Help

A gut health dietitian is a nutrition expert and healthcare professional.

They offer individualized nutrition advice to decrease bloat and help you feel your best. 

You may not know what to expect if you’ve never met a dietitian. Here are questions to ask:

• Which foods cause me to bloat? 
• Do beverages cause bloating? 
• What can I eat to decrease or prevent bloating? 
• Can supplements help with bloating? 

Find a dietitian through Nourish to understand how nutrition changes can improve gut health.