5 Essential Nutrients for Managing IBS Symptoms

I've written about my top 5 herbs for IBS, so I thought I’d follow it up with my top 5 nutrients.

These are a combination of vitamins and minerals that help those with IBS heal their gut, reduce inflammation, and support their mental and overall health.

5 vitamins and minerals that support gut healing

1. Glutamine

This amino acid is very important in gut healing. Glutamine can help maintain the integrity of the intestinal wall and aid in leaky gut.

Lower intestinal permeability means fewer microbes can pass through the gut wall, reducing the risk of infections. It is also fuel for hepatocytes, improving liver function.

2. Zinc

Zinc is involved in many biochemical processes in the body including protein and DNA synthesis, carbohydrate metabolism, and antioxidant systems. It is therefore important for effective digestion.

Wound healing and normal immune responses require zinc, so it is great for IBS sufferers and their overall health. Zinc supplements can cause nausea on an empty stomach, so please ensure you take it with food.

Foods high in zinc include red meats, seafood, pumpkin seeds, and eggs.

3. Magnesium

Like zinc, magnesium is one of those nutrients that is part of hundreds of processes in the body.

Magnesium can affect IBS in a lot of different ways:

• While calcium contracts muscles, magnesium relaxes them. For those with cramps, it's important to make sure your body has the resources to relax your muscles. Magnesium can help reduce the discomfort and pain caused by cramping.
• Stress and anxiety use up a lot of magnesium. These have been identified as triggers in many people with IBS. It's critical to maintain optimal levels of magnesium so you don’t get depleted.
• Magnesium can also be used for sleep and relaxation, so it's important for everyday wellness, too.

You can take magnesium as a supplement, but be careful with the form of magnesium that you take. Magnesium oxide is the most common form found in supplements, but it is used for bowel cleansing as it is not well-absorbed. Look for magnesium citrate, chelate, and malate.

Magnesium-rich foods include almonds, avocado, and figs. But these foods are all high FODMAP, so IBS sufferers often avoid these foods, which can leads to low magnesium. Some low FODMAP foods high in magnesium include spinach, pumpkin seeds, and Brazil nuts.

4. Vitamin B6

Vitamin B6 is also known as pyridoxine. B6 is absorbed in the small intestine, so problems with absorption can occur in those with IBS.

B6 is very important for mental health as it is used to make serotonin, dopamine, and GABA neurotransmitters - basically all of the happy hormones. As mental health is an important part of IBS treatment, B6 is crucial.

5. Iron and B12

Many people with IBS end up with iron-deficient or B12-deficient anemia because of issues with absorption. Those with IBS-D are especially susceptible, as this can cause low absorption.

High levels of inflammation are often present with IBS, and this can make it difficult for the digestive system to absorb both iron and B12.

I’m lumping them together here, as they often go hand-in-hand. While not essential IBS treatment per se, they are important nutrients to keep an eye on to avoid further health complications. If you are feeling tired and fatigued all the time, make sure you check your iron and B12 levels. Ensure you get appropriate testing and consult your medical professional before taking iron or B12 supplements.

As always, consult your health professional before taking any supplements.