Best vitamins for bloating

From that uncomfortable feeling of fullness to a rounder, fuller appearance, bloating can take a toll on not just the way you feel but how you feel about yourself. 

You’ve tried everything, from simple dietary changes to exercise regimens, and yet, you can’t seem to put that bloated stomach in the past. But, the answer could be as simple as incorporating a multivitamin or supplement regimen into your daily routine.

So, what vitamins are best for bloating? These vitamins, minerals, and other compounds have science-backed benefits that can help anyone who is struggling with bloating:

• Vitamin B12
• Vitamin D
• Vitamin C
• Vitamin E
• Probiotics
• Prebiotics
• Magnesium
• Zinc
• Potassium

We’ll show you the role each of these plays in helping you ease discomfort and flatten your stomach below, while also walking you through what to look for in a supplement so you can reap all the benefits they have to offer.

 

The Common Causes of Bloating

Before we get into the best vitamins for bloating, we want to quickly touch on what causes this awful feeling in the first place. 

Bloating is a common issue where the gastrointestinal (GI) tract becomes filled with air or gas. But how does it happen? A lot of the time it comes down to what you’re eating and/or drinking. 

Foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) can lead to increased gas production. Common examples include onions, beans, cabbage, and apples. 

Carbonated beverages also introduce excess air into the digestive system, making matters worse. In some situations, it’s an intolerance to a certain type of food that causes bloating - like lactose. 

Beyond what you eat, how you eat plays a role as well. Eating quickly, not chewing food thoroughly, or talking while eating can cause you to swallow more air, which leads to gas accumulation in the stomach.

In other cases, it’s simply a matter of your gut microbiome falling out of balance. After all, the gut microbiome plays a key role in overall digestive health. When your gut bacteria become imbalanced as a result of antibiotics, poor dietary habits, or other factors, your body will have a harder time breaking down food and excessive gas.

What Vitamins are Best for Bloating?

Whatever is causing that horrible bloated feeling, you can take a deep breath and relax - there are a number of vitamins for gut health you can rely on to remedy the issue and restore balance! 

So, what vitamins are best for bloating? Here are the nine most important, starting with Vitamin B12. 

Vitamin B12

Sufficient intake of B12, especially in diets lacking animal products, is key to maintaining a smoothly operating digestive system and preventing bloating.

Vitamin B12 supports nerve function and the formation of DNA, both of which indirectly contribute to efficient digestion. It plays a role in the metabolic breakdown of every cell in the human body, including the production of digestive enzymes. 

Adequate levels of B12 help ensure food is digested properly, reducing the likelihood of bloating from fermentation in the intestines. You can get this nutrient through animal meats. Vegans may be able to get it through mushrooms and algae, but most of the time, supplementation is the only solution. 

Vitamin D

Vitamin D aids in the absorption of calcium and phosphate, nutrients that maintain healthy muscle function throughout the body, including the digestive tract. 

Proper levels of Vitamin D keep the muscles in the stomach and intestines contracting normally, which helps move food efficiently through the system and prevents issues such as bloating and constipation. 

This micronutrient can also strengthen your gut barrier to keep your body safeguarded from foreign bacteria that would otherwise contribute to digestive issues like bloating, or worse, sickness. 

Most adults need at least 600 IU daily to maintain optimal Vitamin D levels which can come through diet, but you can also get this vital vitamin through exposure to sunlight!

Vitamin C

Vitamin C promotes the healthy breakdown and absorption of nutrients, which can prevent the buildup of undigested food that can cause bloating. As a potent antioxidant, it also helps protect the cells lining the gut from oxidative stress, which can compromise digestion. 

It’s worth noting how much of your immune system is in your gut - a whopping 70%! By bolstering the immune system within the gut, Vitamin C also helps maintain a balanced microbiome to further reduce instances of bloating. 

You’ll find this vitamin in many citrus fruits along with berries. Many vegetables are packed with Vitamin C as well.

Vitamin E

Vitamin E is an antioxidant that protects the digestive tract's lining from damage and supports overall gut health. This maintains a barrier against harmful bacteria that might contribute to gas and bloating, just like Vitamin C.

Vitamin E also helps encourage good blood circulation to the digestive organs, ensuring they receive the oxygen and nutrients needed to function effectively.

You can find this vitamin in higher-fat foods and certain oils, including but not limited to wheat germ, seeds, and nuts. Our personal favorites are walnuts and sunflower seeds.

Probiotics

While not technically a vitamin, probiotics introduce beneficial bacteria to the digestive system, which enhance the gut flora and significantly improve digestion. Anyone struggling with bloating should look into adding these to their regimen.

These good bacteria help break down food more efficiently, preventing the improper fermentation that can lead to bloating. They also enhance nutrient absorption and boost immune function within the gut, further contributing to reduced bloating episodes. 

In this sense, incorporating probiotic-rich foods like yogurt, kefir, or supplements into your daily diet can be effective in managing and preventing bloating.

Prebiotics

Prebiotics are fibers that the body cannot digest but serve as food for probiotics, the beneficial bacteria in your gut we just discussed. Think of them as the power source for your probiotics, helping your body make the most of those beneficial bacteria. 

Prebiotics create a healthy environment for these bacteria, optimizing digestion and preventing the imbalance that leads to bloating. We’ll show you how we here at res have created a one-of-a-kind prebiotic and probiotic supplement stack to support holistic health and wellness shortly. 

Foods rich in prebiotics include onions, garlic, and bananas.

Magnesium

Magnesium relaxes the gastrointestinal muscles, preventing spasms and constipation that can lead to bloating. 

It also attracts water into the intestines, which can improve stool consistency and promote regular bowel movements. This action helps alleviate bloating and discomfort associated with constipation.

You can get magnesium through foods like leafy greens and nuts.

Zinc

Zinc helps produce stomach acid and digestive enzymes that break down food effectively, preventing bloating from undigested food residues in the gut. 

It also supports the gut lining’s health, enhancing its ability to absorb nutrients properly and maintain a balanced environment. Adequate zinc intake from sources like meat, legumes, and seeds, or through supplements, will keep your digestive health in check and prevent bloating.

Potassium

Last but certainly not least on our list of the best vitamins for bloating is potassium. This nutrient is responsible for regulating fluid balance in the body, which helps prevent bloating as a result of your body “holding onto” excess water.

It also supports smooth muscle function in the digestive tract, ensuring that food moves effectively through the system without causing bloating. 

Consuming potassium-rich foods like bananas, potatoes, and spinach or using supplements can help maintain proper electrolyte balance and digestive health.

Tips on Choosing the Best Vitamins for Bloating

There you have it - all the best vitamins for bloating. The question now is how can you incorporate these into your daily routine? 

We’ll share some tips on choosing a well-balanced supplement below before getting into some other ways you can ease the discomfort of bloating.

Bioavailability

Bioavailability refers to how easily and efficiently a nutrient is absorbed and used by the body. 

The idea is that certain forms of these vitamins we’ve unpacked above are more easily uptaken in the body and utilized than others - these are the sources you should prioritize. This will help your body absorb the maximum benefits from the supplements. 

For instance, Vitamin D3 is more bioavailable than Vitamin D2, making it a better choice for improving digestive health. Similarly, chelated forms of minerals like magnesium and zinc are better absorbed and may be more effective at relieving bloating.

Quality and Purity

High-quality supplements are free from unnecessary fillers, artificial colors, and preservatives, which can contribute to digestive issues themselves. The last thing you want is your vitamins to do more harm than good, after all.

Look for supplements that have been certified by third-party organizations like USP (United States Pharmacopeia) or NSF International, which test and verify the purity and potency of health products. 

You can also opt for organic and non-GMO vitamins to further ensure you are consuming products free from harmful chemicals and toxins. These cost more, but it’s worth paying for the peace of mind alone.

Synergistic Effects

Some vitamins and minerals work better when taken together, enhancing each other's effects and improving overall efficacy. This is known as synergy, which is why you should consider how different vitamins and minerals interact when choosing supplements for bloating. 

For example, Vitamin D enhances calcium absorption, and magnesium works well with Vitamin B6 to improve digestive health. On the other hand, some supplements contain not just the best vitamins for bloating but also prebiotics which have their own benefits for beating the bloat.

More Ways to Prevent Bloating and Improve Gut Health Beyond Supplements

Before we wrap up our guide to the best vitamins to help with bloating, here are a few more ways you can prevent bloating and improve gut health in general.

Dietary Adjustments

Even if you make our supplements a part of your daily routine, dietary adjustments are in order. 

Start by incorporating a high-fiber diet with plenty of fruits, vegetables, legumes, and whole grains to ensure smooth digestion and regular bowel movements. Be sure to introduce high-fiber foods gradually to allow your gut to adapt without excess gas. 

Beyond what you eat, consider what you don’t eat as well. Reduce high-salt foods and those rich in refined sugars, which can contribute to water retention and bloating.

Keeping a food diary can be beneficial to identify specific foods that trigger your bloating and help tailor your diet more effectively.

Hydration

Water helps dissolve fats and soluble fiber, allowing these substances to pass through the digestive system more easily. It also prevents constipation, a common cause of bloating, by softening stools and promoting regular bowel movements. 

Drink at least eight glasses of water daily, and increase your intake during hot weather or physical activity. While you’re at it, limit beverages that can increase dehydration, such as alcohol and those high in caffeine.

Regular Exercise

Activities such as walking, jogging, or cycling can significantly enhance gut motility and reduce the symptoms of bloating. Exercise also helps manage stress, which can negatively impact gut health and contribute to bloating. 

A consistent routine of moderate exercise doesn’t have to be anything crazy - just 30 minutes most days of the week can provide noticeable benefits to your digestive and overall health.

Final Thoughts on the Best Vitamins to Help With Bloating

So, what vitamins are best for bloating? 

We’ve walked you through the 9 best vitamins for bloating which include Vitamin B12, Vitamin D, magnesium, probiotics, prebiotics, and more. Each plays a role in supporting digestive health and easing that uncomfortable, unsightly bloated stomach you’re suffering from. 

Alongside these supplements, incorporating lifestyle changes like dietary adjustments, staying hydrated, and maintaining regular exercise can enhance digestive function and minimize bloating.

We have more resources covering the top herbs for lung health, best fruits for gut health, best tea for gut health, and even lung support supplements you can try. 

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Whether you need a prebiotic or probiotic supplement or both we’ve got clinically studied solutions waiting to be discovered.

These are expert opinions on lifestyle from professionals who are board-certified physicians, registered dietitians, or healthcare professionals. This content does not represent any medical advice for the prevention or treatment of any medical diseases.