The 6 Best Leaky Gut Supplements: A Clinician’s Guide

Normally, the cells that are lining your small intestine have tight junctions between them, creating a strong, semi-permeable barrier. When these junctions become loose, it leads to leaky gut syndrome or increased “intestinal permeability”. This means unwanted substances, like bacteria and undigested food particles, can pass from the gut into the bloodstream.

Some key leaky gut supplements, including probiotics, can help tighten junctions and restore the health of the intestinal lining. Layering this with a gut-supportive diet and lifestyle changes makes them even more effective.

Let’s explore how a leaky gut can affect your health and well-being. Then, we’ll uncover the most useful gut-healing supplements and the essential dietary and lifestyle changes that can maximize their benefits.

1. Probiotics: The Most Important Leaky Gut Supplements

Probiotics are live, beneficial microorganisms that help regulate the microbiome, support immune function, and strengthen the intestinal barrier.

They are among the most extensively studied interventions for supporting gut barrier function and reducing intestinal permeability.

A 2023 meta-analysis evaluated 26 clinical trials involving nearly 1,900 participants and found that probiotics significantly improved markers of leaky gut. Compared to control groups, those with probiotic supplementation showed 1: 

• Improved leaky gut markers, including lower serum zonulin, endotoxin, and LPS (lipopolysaccharide)
• Reduced inflammatory markers (CRP, TNF-α, IL-60)
• Increased levels of beneficial Lactobacillus and Bifidobacterium bacteria

One reason probiotics are so helpful is that they don’t just support the gut lining directly. They may also reduce inflammation, improve microbial balance, and crowd out problematic organisms that contribute to intestinal permeability in the first place 1.

In my clinic, I often favor a multi-category probiotic approach because different probiotic categories appear to support gut health through different mechanisms.

This probiotic approach typically includes:

• Lactobacillus/Bifidobacterium species: 1–50 billion CFU daily
• Bacillus species: 2–6 billion CFU daily
• Saccharomyces boulardii: 10–15 billion CFU daily

We often recommend using this probiotic approach for at least 2–3 months, daily. Many people notice improvements in bloating, bowel regularity, food tolerance, and digestive comfort within the first several weeks.

Beyond probiotics, several other supplements may also help support gut barrier function and aid in reducing inflammation.

2. Herbal Antimicrobials

For some people, intestinal permeability is partly driven by underlying dysbiosis, small intestinal bacterial overgrowth (SIBO), or Candida (fungal) overgrowth.

In these cases, herbal antimicrobials may help indirectly improve gut barrier function by reducing microbial overgrowth and lowering inflammation within the digestive tract.

Commonly used herbal antimicrobials include:

• Oregano oil
• Garlic
• Berberine
• Peppermint oil
• Olive leaf
• Artemisinin

Research suggests these therapies may help conditions commonly associated with gut dysfunction, including irritable bowel syndrome (IBS) 2 3 4, inflammatory bowel disease (IBD) 5 6, and SIBO 7.

One advantage of herbal antimicrobials is that they can help reduce problematic organisms without some of the side effects associated with conventional antibiotics.

In my clinic, we typically use antimicrobial herbs after foundational therapies like diet and probiotics, rather than as a first-line starting point for every patient.

Herbal antimicrobials can be potent, so the guidance of a healthcare professional can be helpful, especially for those with compromised immune systems. They may be used for 1–3 months.

3. Glutamine

Glutamine (L-glutamine) is an amino acid that serves as a major fuel source for the cells lining the intestines.

Because intestinal cells rely heavily on glutamine for energy, there are many studies on whether supplementation may help strengthen the gut barrier and reduce intestinal permeability.

One placebo-controlled trial found that 15 grams daily of glutamine improved both leaky gut markers and IBS symptoms, with 80% of participants improving compared to just 6% in the placebo group 8.

Clinically, glutamine may be especially helpful for people with IBS, post-infectious gut symptoms, or ongoing digestive irritation.

4. Colostrum

Colostrum is the high-fat and nutrient-dense milk that mammals produce immediately after giving birth to nurture their newborns. It contains antibodies, growth factors, and immune compounds that may help support intestinal repair and immune regulation.

In a meta-analysis of ten studies, bovine colostrum supplements reduced markers of gut leakiness, which indicates it may be good for improving gut lining integrity 9.

If you decide to try colostrum, effective doses appear to range from roughly 10–60 grams daily 10.

5. Zinc Carnosine 

Zinc is an essential mineral that enables cell production, particularly in the skin and gut lining 11. It’s found in the highest concentrations in animal foods (like meat), but also in whole grains, legumes, and nuts.

Zinc carnosine, a combination of zinc with the amino acid carnosine, may be more effective than zinc alone. This is because carnosine enhances zinc absorption and delivery to the tissues 11. 

Clinical trials have shown that zinc carnosine can improve leaky gut 12 along with stomach ulcers 13 14.

In my clinic, we often use Gut Rebuild Nutrients for clients who may benefit from zinc carnosine. It provides 16 milligrams of zinc as part of a broader gut-supportive formula.

6. Turmeric (Curcumin)

Turmeric is a vibrant yellow spice rich in the compound curcumin, which has been shown to possess anti-inflammatory properties.

While human evidence specifically for intestinal permeability is still limited, laboratory studies suggest curcumin may help strengthen tight junctions within the intestinal lining 15. 

Clinically, human studies suggest curcumin may help improve IBS and IBD symptoms, support H. pylori eradication efforts, and reduce digestive symptoms like abdominal pain, diarrhea, constipation, and indigestion 16 17.

You can obtain curcumin through:

• 1–2 tablespoons of turmeric daily
• 500–1,000 mg of curcumin supplementation daily

Are Prebiotics Good Leaky Gut Supplements?

Prebiotics are specific types of fiber found in plant foods, such as asparagus, bananas, onions, and whole grains. They feed the bacteria, including good bugs, in our gut.

In two different meta-analyses, prebiotics were found to increase levels of Bifidobacterium, which are helpful residents within the digestive tract 18 19. 

This sounds like a great thing for a leaky gut, as a strong and diverse microbiome helps keep the intestinal wall strong. However, we only tend to use prebiotics after someone has already improved their gut health. 

The reason is simple. If we use prebiotics too early, they don’t seem to have much benefit and may even flare symptoms. This aligns with some research showing prebiotics don’t help IBS symptoms despite increasing good bugs 19 20.

Clinically, we find prebiotics the most useful for people with Candida overgrowth (i.e., the fungal-type symptoms referred to above). That’s likely because increasing good bacteria numbers crowd out the Candida. 

A helpful prebiotic dose is 3–5 grams a day. This is usually enough to be helpful, but not too much to have side effects.

Other Natural Leaky Gut Supports

If I were to pick the two main lifestyle changes that can speed your gut healing journey the most, it would be healthy exercise and getting outdoors.

Spending time in nature can reduce the effects of chronic stress, which is a known contributor to dysbiosis and leaky gut. In one study, just one hour of walking in the forest reduced activity in the amygdala, the part of the brain responsible for the fear and stress response 21.

Exercise has shown to play a significant role in improving leaky gut through:

• Improving motility (how efficiently food moves through the digestive tract)
• Increasing microbiota diversity
• Boosting the production of short-chain fatty acids (SCFAs)

It’s important to note that while moderate exercise supports a healthy gut, sessions lasting longer than 60 minutes at vigorous intensity may exacerbate leaky gut symptoms 22.

For my clients with leaky gut, I usually recommend a mix of moderate to vigorous activities 3–5 times a week. Consider a mix of brisk walking, jogging, and weight lifting.

When you’re trained enough to cope with them, more intense workouts are awesome additions. You can try sprinting, high-intensity interval training (HIIT), and circuit training. However, it’s best not to do them too often or for too long if you want to keep your gut happy and healthy.

Bottom Line

A leaky gut can lead to various health problems. Probiotics are one of the most effective supplements for restoring gut health by reducing inflammation and correcting dysbiosis. 

However, alongside probiotics, other supplements like glutamine, colostrum, and zinc carnosine can further support gut healing. To maximize their benefits and promote long-term gut health, pair these supplements with a tailored gut-friendly diet and healthy lifestyle changes.

My book Healthy Gut, Healthy You provides more details on recovering from poor gut health, or you can contact us at the Ruscio Institute for Functional Health for a personal consultation.

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