Here’s Everything Strength Athletes Need to Know About Digestive Enzymes

When you eat a balanced diet, hit your macros, and train hard, you expect to feel your best and get the results you want. But if you’ve ever felt bloated after a protein shake or had unexplained weight loss while trying to build muscle, you may struggle with nutrient absorption and need some digestive support.

After you eat, digestive enzymes get to work, helping your body break down and absorb proteins, carbohydrates, fats, and other nutrients from your food. Some digestive enzymes occur naturally in your body, but certain medical conditions can cause an enzyme deficiency. These include food sensitivities, digestive disorders, and pancreatic health conditions.

Digestive enzyme supplements can come in handy when your body doesn’t produce enough on its own, leading to potential medical issues. Here, we’ll break down what they are, how they work, and the different types of digestive enzymes. We’ll also explain the benefits of digestive enzyme supplements and natural sources to add to your diet to boost your digestive health. 

• What Are Digestive Enzymes?
• How Do Digestive Enzymes Work?
• Types of Digestive Enzymes
• Benefits of Digestive Enzymes
• Are Digestive Enzymes Safe?
• Natural Sources of Digestive Enzymes
• Frequently Asked Questions

What Are Digestive Enzymes?

Digestive enzymes are naturally occurring substances in your body that help your digestive system break down nutrients from food so they can be absorbed and put to good use. 

For example, when you aim for a high protein intake to gain muscle, you need digestive enzymes to break down protein from your food into the amino acids that go towards muscle protein synthesis. 

Everything you get from food — carbohydrates, fats, sugars, fiber, vitamins, minerals, and other nutrients — needs to be broken down by digestive enzymes for your body to absorb it. (1)

There are digestive enzymes throughout your gastrointestinal system, including your mouth, stomach, small intestine, liver, gall bladder, and pancreas. (2)

How Do Digestive Enzymes Work?

Digestive enzymes get to work on the food you eat by facilitating the breakdown of each bite into smaller components that your body can use for energy and anything else it needs.

If your body doesn’t naturally produce certain digestive enzymes, you may struggle to digest food, have allergic reactions, and experience other side effects. You may need to add digestive enzymes to your body through dietary supplements.

People with lactose intolerance may lack a digestive enzyme that helps break down lactose, the sugar in dairy products. People with celiac disease and irritable bowel syndrome (IBS) may also lack certain digestive enzymes that can lead to bloating, constipation, and abdominal pain after eating certain foods. (1)

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People with pancreatic health conditions, including chronic pancreatitis, pancreatic cancer, and cystic fibrosis, often have exocrine pancreatic insufficiency (EPI). EPI is a condition where your body doesn’t produce pancreas enzymes. The treatment for EPI is called pancreatic enzyme replacement therapy (PERT). These are medically approved digestive enzyme supplements. (1)

You can also take over-the-counter digestive enzyme supplements to aid digestion for less severe health conditions. It’s best to consult a healthcare provider or registered dietitian to choose the best digestive enzyme for you.

If you opt to take a digestive enzyme supplement, you do so right before eating because digestion begins in your mouth.

Types of Digestive Enzymes

Let’s get more specific and break down the different types of digestive enzymes. Some are made naturally in your body — though not everyone’s body produces them due to medical conditions. Your body can’t make other types, and they’re available in supplement form or through food sources.

Digestive Enzymes Made in Your Body

Here are the digestive enzymes made in your body, along with which part of your digestive system they’re in and which type of nutrient they break down. (2)(3)

Amylase

Amylase is a digestive enzyme present in the saliva in your mouth and pancreas. It’s responsible for breaking down complex carbohydrates and starches into simple sugars. 

Lipase

Lipase is a digestive enzyme in your pancreas. It breaks down lipids or fats into fatty acids and glycerol.

Protease

Protease occurs in your pancreas, and you need it to break down proteins into amino acids.

Lactase

Lactase is in your small intestine and breaks down lactose, the sugar in dairy products. People with lactose intolerance may be lacking this one.

Sucrase

Sucrase is also in your small intestine. It breaks down sucrose, the sugar found in fruits and some vegetables.

Digestive Enzymes Not Made in Your Body

Here are two digestive enzymes your body doesn’t make.

Alpha-galactosidase

Alpha-galactosidase supplements can help break down non-absorbable fiber in beans, legumes, and some dairy products. While these foods are healthy, they can often cause gas and abdominal pain if not fully digested. (4)

Cellulase

Cellulase supplements can break down cellulose, a plant-based fiber. (5)

Plant-Based Digestive Enzymes

Some digestive enzymes are available in plant-based supplements or food sources. 

Bromelain

Bromelain is a digestive enzyme found in pineapples that breaks down proteins. Bromelain may have other therapeutic and anti-inflammatory benefits. (6) 

Papain

Papain is a digestive enzyme found in papayas. Like bromelain, it aids in breaking down proteins and may have other health benefits. (7)

Benefits of Digestive Enzymes

Most research on digestive enzyme supplements shows they can benefit people with digestive disorders and pancreatic health conditions. Some evidence suggests that digestive enzyme supplements may benefit people without medical conditions by boosting their digestive system and improving their gut health. They also may play a role in muscle recovery. 

May Support the Digestive System

Individuals without digestive or pancreatic health conditions often take over-the-counter digestive enzyme supplements to improve their digestive health. There is limited evidence to support this benefit, but it is possible. Adding digestive enzyme supplements may help you absorb nutrients better from food.

Some research shows that certain digestive enzyme supplements may have anti-inflammatory and antioxidant properties. Theoretically, reducing inflammation in the digestive system may help improve digestion. (8)

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There is a theory that natural digestive enzymes decline as people age, which can lead to malnutrition in older adults. Research shows that the gastrointestinal tract loses function in aging adults. (9)

May Improve Gut Health

Gut health is a popular term in the health and wellness space. Many supplements promise to improve gut health, but what does it mean? 

There isn’t a scientific definition for gut health. Good gut health may refer to a few positive aspects of the gastrointestinal tract: the ability to effectively digest food and absorb nutrients, the lack of gastrointestinal disorders, stable microbiota in the intestines, and a strong immune system. (10)

Digestive enzyme supplements may help with some of these health markers in individuals without other medical conditions. Common side effects like gas and bloating could indicate poor digestion and absorption. 

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In one study, people without digestive health conditions took an enzyme supplement containing amylase, lipase, and protease before and after a meal. They reported less gas and bloating than the control group. (8)

For overall gut health, eating a healthy diet and staying hydrated is important. You may want to include prebiotics and probiotics (or foods that contain them) to help maintain healthy microbiota. (10)

May Benefit Strength Athletes

Strength athletes know that the ability to absorb amino acids from protein is critical for muscular hypertrophy. Your body needs to break down and absorb protein to build muscle and recover from training. Two studies suggest that digestive enzyme supplements containing protease may help.

One study was done on cis men who took a supplement blend of proteases and whey protein concentrate. They showed an increased absorption rate of amino acids. Many people may struggle to digest whey protein, so a protease-based digestive enzyme supplement could help. (11)

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Another study was done on two groups of cis men performing downhill running. After the workout, one group took a protease digestive enzyme supplement, and the other took a placebo. The protease group reported less delayed-onset muscle soreness (DOMS) and a quicker recovery of muscle function than the placebo group. The study suggested that protease supplementation may help reduce muscle soreness and improve recovery. (12)

May Help Treat Digestive Disorders

Digestive enzyme supplements may help treat digestive disorders, including lactose intolerance, celiac disease, and irritable bowel syndrome (IBS). 

About 75 percent of people worldwide suffer from some amount of lactose intolerance — the inability to digest lactose, the sugar present in dairy products. Lactase supplements can help to help relieve the side effects of consuming dairy products, including bloating, nausea, diarrhea, and abdominal pain. (1)

Digestive enzyme supplements may help treat celiac disease but are not as effective. Celiac disease is a condition when ingesting gluten causes inflammation in your small intestine, causing bloating, constipation, and abdominal pain. Prolyl endopeptidases (PEPs) — a blend of proteases — may help, but the only current treatment for celiac disease is a gluten-free diet. (1)

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IBS is different from lactose intolerance and celiac disease because there isn’t one specific food that triggers it. People with IBS experience gas, bloating, diarrhea, constipation, abdominal pain, and irregular bowel movements. More research on digestive enzyme supplements and IBS is needed, but some studies show they could help.

Galacto-oligosaccharides (GOS) are a type of dietary fermentable carbohydrates (FODMAPs) that often trigger IBS symptoms. Health professionals sometimes suggest a low FODMAP diet for IBS. One study was done on people with sensitivities to GOS and FODMAPs. They took an alpha-galactosidase supplement before eating and had reduced IBS symptoms. (13)

Another study showed that people with IBS taking a dietary enzyme supplement combined with beta-glucan and inositol reduced bloating, gas, and abdominal pain. (14)

Helps Treat Pancreatic Health Conditions

Pancreas enzymes are the only digestive enzyme supplements approved by the Food and Drug Administration (FDA). A doctor must prescribe these, often in the form of pancreatic enzyme replacement therapy (PERT). (1)

PERT helps to treat people with exocrine pancreatic insufficiency (EPI). People with EPI can’t make pancreas enzymes on their own. EPI is common in pancreatic cancer, chronic pancreatitis, cystic fibrosis, and diabetes. (1)

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Besides creating pancreas enzymes necessary to their health, research shows that PERT can relieve abdominal pain for people with chronic pancreatitis. (1)

Are Digestive Enzymes Safe?

Other than PERT, which must be prescribed by a doctor, digestive enzyme supplements aren’t FDA-approved. Dietary supplements don’t need to be approved by the FDA to sell. That doesn’t mean they’re unsafe, but it’s something to remember. (15)

Digestive enzyme supplements are available as over-the-counter products in chewable and pill forms. Natural or plant-based supplements may be safe but can still cause side effects.

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It’s important to consult with a healthcare provider like a nutritionist or a registered dietitian for proper medical advice before trying a new supplement.

Natural Sources of Digestive Enzymes

You can get natural digestive enzymes by including certain plant-based foods in your diet. These foods may also boost your digestive health and gut health.

• Pineapples contain bromelain. (6) 
• Papayas contain papain. (7)
• Bananas contain amylase. (16)
• Mangoes contain amylase. (17)
• Kiwi contains protease. (18)
• Avocados contain lipase. (19)
• Sauerkraut, kimchi, kefir, and other fermented foods contain protease, prebiotics, and probiotics. (20)
• Honey contains amylase. (21)
• Ginger contains protease. (22)

Digest and Absorb

Digestive enzymes help your body break down proteins, carbs, fats, and other nutrients so you can absorb them. Nutrient absorption is critical to overall health and muscle-building. Your body makes some enzymes on its own, but if you’ve ever experienced unpleasant gastrointestinal side effects after eating, you may want a boost through a supplement. 

People with digestive and pancreatic health conditions take digestive enzyme supplements to replace the ones their bodies don’t make. They may also benefit strength athletes by boosting amino acid absorption from protein and speeding up muscle recovery. These supplements can also contribute to your digestive health and overall gut health. If you’re not into supplements, you can always increase your intake of foods like pineapple and papaya for a natural boost.

Frequently Asked Questions

Got some lingering questions? We’ve got answers.

References

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3. U.S. Department of Health and Human Services. Your Digestive System & How it Works. National Institute of Health. 
4. Fabris, Elena, Michela Bulfoni, Alessandro Nencioni, and Emanuele Nencioni. 2021. “Intra-Laboratory Validation of Alpha-Galactosidase Activity Measurement in Dietary Supplements” Molecules 26, no. 6: 1566.
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9. Rémond D, Shahar DR, Gille D, Pinto P, Kachal J, Peyron MA, Dos Santos CN, Walther B, Bordoni A, Dupont D, Tomás-Cobos L, Vergères G. Understanding the gastrointestinal tract of the elderly to develop dietary solutions that prevent malnutrition. Oncotarget. 2015 Jun 10;6(16):13858-98. 
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12. Miller PC, Bailey SP, Barnes ME, Derr SJ, Hall EE. The effects of protease supplementation on skeletal muscle function and DOMS following downhill running. J Sports Sci. 2004 Apr;22(4):365-72. 
13. Tuck CJ, Taylor KM, Gibson PR, Barrett JS, Muir JG. Increasing Symptoms in Irritable Bowel Symptoms With Ingestion of Galacto-Oligosaccharides Are Mitigated by α-Galactosidase Treatment. Am J Gastroenterol. 2018 Jan;113(1):124-134.
14. Spagnuolo R, Cosco C, Mancina RM, Ruggiero G, Garieri P, Cosco V, Doldo P. Beta-glucan, inositol and digestive enzymes improve quality of life of patients with inflammatory bowel disease and irritable bowel syndrome. Eur Rev Med Pharmacol Sci. 2017 Jun;21(2 Suppl):102-107.
15. Ronis MJJ, Pedersen KB, Watt J. Adverse Effects of Nutraceuticals and Dietary Supplements. Annu Rev Pharmacol Toxicol. 2018 Jan 6;58:583-601. 
16. Bassinello PZ, Cordenunsi BR, Lajolo FM. Amylolytic activity in fruits: comparison of different substrates and methods using banana as model. J Agric Food Chem. 2002 Oct 9;50(21):5781-6. 
17. Peroni FH, Koike C, Louro RP, Purgatto E, do Nascimento JR, Lajolo FM, Cordenunsi BR. Mango starch degradation. II. The binding of alpha-amylase and beta-amylase to the starch granule. J Agric Food Chem. 2008 Aug 27;56(16):7416-21.
18. Sugiyama S, Hirota A, Okada C, Yorita T, Sato K, Ohtsuki K. Effect of kiwifruit juice on beef collagen. J Nutr Sci Vitaminol (Tokyo). 2005 Feb;51(1):27-33. 
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22. Moon SS. Effect of Proteolytic Enzymes and Ginger Extract on Tenderization of M. pectoralis profundus from Holstein Steer. Korean J Food Sci Anim Resour. 2018 Feb;38(1):143-151.

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