Digestive enzymes have been garnering attention lately for their crucial role in promoting gastrointestinal health and general wellness. These small proteins assist the body in breaking down the larger molecules in the foods we eat, making nutrients more accessible for absorption and for use by many organ systems in our bodies.1
In this article, we help you understand what digestive enzymes do for the digestive system and overall health, what the main types are, natural sources of digestive enzymes, and important aspects to remember when considering supplementation.
What Do Digestive Enzymes Do?
Efficient digestion is necessary for nutrient bioavailability and overall health. Without proper enzyme function, we can experience a range of digestive problems, including abdominal discomfort, cramping, gas, bloating, malnutrition, and bowel issues such as occasional constipation.2 Digestive enzymes ensure that our bodies can fully utilize the nutrients in our food, supporting everything from energy metabolism to healthy immune function.
What Are the Types of Digestive Enzymes?
Think of digestive enzymes as the biological catalysts that speed up the breakdown or hydrolysis of dietary macromolecules. The three primary classes of enzymes that help us digest food are:
Proteases
Proteases, also known as peptidases or proteinases, cleave peptide bonds and break down proteins into amino acids. They are primarily secreted by the stomach (as pepsin), pancreas (with pancreatic enzymes trypsin and chymotrypsin), and the small intestine.3
Lipases
Lipases catalyze the breakdown of fats into their fatty acid component and their glycerol component. Lipases are predominantly secreted by the pancreas, with additional contributions from the stomach and salivary glands.3
Amylases
Amylases hydrolyze carbohydrates and starches into simple sugars like glucose, maltose, and other small sugar molecules. They are secreted by the salivary glands (as salivary amylase) and the pancreas (as pancreatic amylase).3
Another honorable mention includes lactase. Lactase is useful for breaking down the sugar found in dairy products, lactose, into glucose and galactose.1
Learn more about pancreatic digestive enzymes
Natural Sources of Digestive Enzymes
While it’s essential that we create our own digestive enzymes, external sources of enzymes found in foods can also mitigate enzyme insufficiency and ensure you’re getting enough digestive enzymes. Consuming a well-rounded diet facilitates optimal gut health, but some excellent sources of natural digestive enzymes to keep in mind include:
- Pineapple: contains bromelain, a type of protease enzyme4
- Papaya: contains papain, another type of protease5
- Mango: contains amylase6
- Avocado: contains lipase
- Ginger: contains zingibain, a protease that is especially beneficial for modulating joint and muscle-related pain7
When Should You Consider a Digestive Enzyme Supplement?
Certain populations may benefit from supplemental digestive enzymes due to various factors including:
Age-Related Decline:
As people age, their natural production of digestive enzymes can also decrease, leading to digestive issues and nutrient malabsorption.1 Supplements may help mitigate these effects.
Underlying Health Conditions:
Digestive disorders, food intolerances, and other nutrient absorption issues can cause persistent symptoms as a result of enzyme insufficiency. In such cases, supplements can improve the gastrointestinal health and can also have beneficial impact beyond the digestive tract.8
Specialized Diet or Dietary Restrictions:
Digestive enzymes can be especially helpful for those that follow the vegan diet or have other special dietary needs.9 The vegan diet, specifically, can be higher in fiber and phytic acid content. Digestive enzymes like phytase and alpha-galactosidase may potentially ease any discomfort as individuals transition to a more plant-based diet.8
Learn more about the benefits of digestive enzymes & the vegan diet
Choosing the Right Digestive Enzyme Supplement
Selecting the right digestive enzyme supplement involves several key considerations to ensure it meets your specific needs and effectively supports absorption of nutrients.
Enzyme Variety
Look for a broad-spectrum enzyme supplement that includes multiple types of enzymes to aid in the digestion of different macronutrients, including proteases for proteins, lipases for fats, and amylase for carbohydrates. You may also want to consider formulations with additional specialized enzymes for specific dietary needs, such as lactase for lactose, DPP-IV for gluten breakdown, and alpha-galactosidase for digesting prebiotic fibers in legumes and beans.
Enzyme Potency
Always remember to check the label when choosing a digestive supplement enzyme. For enzyme activity levels, USP units measure the enzyme’s activity levels based on a specific, standardized method. Higher activity levels may indicate more effective supplements.
Product Quality
Be sure to purchase supplements from reputable brands that adhere to good manufacturing practices (GMP), have been third-party tested for purity and potency, and are free from artificial additives, fillers, and allergens.
Summary
Digestive enzymes are vital for our health, playing a crucial role in breaking down food and ensuring optimal absorption of nutrients. Whether through natural food sources or supplements, adequate enzyme levels can significantly improve your digestive health. Digestive enzymes, although regarded as generally safe when taken as instructed, can cause unwanted side effects or interact with medications. Always remember to consult with your healthcare provider before purchasing over-the-counter products or making any changes to your current wellness regimen.
References:
1. Ianiro G et al. Current Drug Metabolism. 2016;17(2):187-193.
2. Wong MW et al. Tzu-chi Medical Journal. 2018;30(4):200-203.
3. Liu X et al. Frontiers in Physiology. 2021;12:669238.
4. Agrawal P, et al. Cureus. 2022;14(8):e27876.
5. Kang YM, et al. International Journal of Molecular Science. 2021;22(18):9885.
6. Peroni FH et al. Journal of Agricultural Food Chemistry. 2008;56(16):7416-7421.
7. Nikkhah Bodagh M, et al. Food Science Nutrition. 2018;7(1):96-108.
8. Quinten T, et al. Archives of Public Health. 2014;72(Suppl 1):P7.
