Lactase enzyme supplements may help ease symptoms of lactose intolerance by breaking down lactose, making dairy products easier to digest. They may also support calcium and vitamin D absorption, which can otherwise be reduced when dairy is avoided.
Lactose intolerance causes bloating, gas, or stomach discomfort after consuming dairy products, including milk, cheese, or cream. These symptoms occur because the body does not produce adequate lactase, which is the enzyme needed to digest lactose properly. The undigested lactose ferments in your gut, causing discomfort and digestive issues.
Lactase supplements can help your body manage lactose more effectively, allowing you to enjoy dairy without unpleasant side effects. However, they come in various forms and strengths, which can make it confusing to determine which option could support your digestive needs.
This article focuses on the working of lactase enzyme supplements, their benefits, and potential side effects.
What Are Lactase Enzyme Supplements?
Lactase enzyme supplements provide your body with lactase, an enzyme normally produced in the lining of your small intestine. These supplements usually contain purified or microbially derived lactase, ensuring consistent activity once in the digestive tract.
The lactase enzyme supplements may help break down lactose into glucose and galactose. Such a process could help improve lactose digestion in the gut, which might help promote gastrointestinal comfort. Supplementation with lactase enzyme may be helpful if you experience digestive discomfort after taking dairy or are diagnosed with lactose intolerance.
How Do Lactase Enzyme Supplements Work?
Lactase enzyme supplements may work by providing your body with exogenous lactase, the β-galactosidase enzyme responsible for digesting lactose (the main carbohydrate in milk and dairy products).
Usually, lactase is made by the cells in the lining of your small intestine. However, if you have lactose intolerance, your body may produce too little of the lactase enzyme, which could imply that lactose remains in its full form as it passes through your digestive tract.
When lactose is not broken down in the small intestine, it travels into the colon. There, gut bacteria ferment the undigested sugar. Such a fermentation process may produce short-chain fatty acids along with gases like hydrogen, methane, and carbon dioxide. The buildup of gas and fluid might cause you to feel bloating, cramping, abdominal pain, flatulence, or diarrhea.
Lactase enzyme supplementation may help split lactose before it passes through the digestive tract. The lactase enzyme acts by dividing the β-1,4 glycosidic bond between the glucose and galactose units in lactose.
Once separated, these simple sugars are absorbed through the intestinal lining via sodium-glucose transporters (SGLT1 for glucose) and galactose-specific pathways. As a result, bacteria in your colon have less lactose to ferment, which could lower the production of gas and help minimize digestive discomfort.
How well a supplement works might depend on when you take it, the activity level of the enzyme (measured in FCC lactase units), and the amount of lactose in the dairy foods you consume.
Benefits of Lactase Enzyme Supplements
May Help Relieve Bloating and Gas
Lactase enzyme supplements provide your body with an external source of lactase, which may support efficient lactose breakdown before it reaches your colon. The process might reduce fermentation and production of gases like methane, hydrogen, and carbon dioxide(CO2), which could help minimize concerns like bloating, excessive gas production, or cramping. Reduced instances of gas and bloating may support better digestive comfort, reduce social discomfort, and minimize feelings of fullness or distension in the gut.
Could Minimize the Risk of Diarrhea
Diarrhea may occur when undigested lactose moves into your colon. Because lactose is not broken down, it may pull extra water into the colon through a process called osmosis. Such effects could make stools looser and more watery, contributing to frequent bathroom trips and discomfort. Lactase enzyme supplements may help minimize such risks by helping break down the lactose compound into glucose and galactose in the small intestine, which may suppress osmosis and lower the chances of experiencing diarrhea. Reduced instances of diarrhea might help support better hydration, improve nutrient absorption, and promote digestive comfort.
Might Support Bowel Regularity
Without lactase, bacteria in your colon may over-ferment lactose, producing gases and acids that could disturb gut motility. Excess fermentation of lactose may lower the pH in the colon, which might irritate the gut lining and speed up stool passage. Lactase supplements could minimize such risks by suppressing bacterial overactivity and reducing acid buildup, which may help normalize bowel movement rhythm.
Lactase supplements may suppress the irregular fermentation that often contributes to both diarrhea and occasional constipation. Improved bowel regularity may also promote digestive health, reduce strain during bowel movements, and decrease digestive discomfort.
Potential Side Effects of Lactase Enzyme Supplements
Could Lead To Nausea
Lactase enzyme supplements may potentially contribute to nausea, especially if you consume these products on an empty stomach. These supplements might irritate the lining of your stomach, which may stimulate the vagus nerve. When this nerve is stimulated, it may send signals to your brain that may create a sensation of queasiness (called nausea). Some concerns, like gastrointestinal discomfort, dizziness, sweating, and the urge to vomit, may accompany nausea. In some cases, the feelings of queasiness may pass quickly, but sometimes, nausea may linger and interfere with daily activities.
May Cause A Skin Rash
Although uncommon, a skin rash could manifest as a possible allergic reaction to lactase enzyme supplementation. In most cases, the reaction may not be triggered by the lactase enzyme itself but by other inactive ingredients in the formulation, such as gelatin, stabilizers, or coloring agents. Your immune system could identify these substances as harmful, which may trigger the release of histamine and other inflammatory chemicals into your skin. As a result, you might experience signs of allergic skin reactions, such as redness, itching, raised bumps, or patches of dry, irritated skin. Persistent itching, swelling, or spreading redness should not be ignored, as they could signal a stronger allergic response.
How to Choose The Best Lactase Enzyme Supplements?
Enzyme Strength (FCC Units)
One of the first things you should look at when choosing a lactase supplement is its enzyme strength, which is measured in FCC (Food Chemicals Codex) units. The number tells you how much active lactase the supplement contains and how effectively it may break down lactose before it causes discomfort.
A formulation with 3,000–4,500 FCC units per serving is categorized as low strength, which may offer minor benefits in supporting lactose digestibility. If you consume moderate amounts of dairy products, it may be helpful to choose the lactase supplements within the 6,000–9,000 FCC per serving range for better support.
If you have a high dairy intake, a higher potency option with 9,000–12,000 FCC units may be more effective. For cases of severe lactose intolerance, lactase enzyme supplements that feature 18,000–20,000 FCC units per dose might be helpful.
Added Digestive Support Ingredients
When selecting lactase enzyme supplements, it may help to check whether the formulations provide extra digestive support beyond lactase alone. Some beneficial additions to lactase enzyme formulations may include other digestive enzymes. For instance, formulations with amylase may help break down starches in foods like bread and pasta, while lipase may support fat breakdown in rich dairy foods like ice cream or cheese-heavy dishes.
Probiotics are another valuable addition to look for in lactase enzyme supplements. You should look for formulations that contain probiotic strains such as Lactobacillus acidophilus, Bifidobacterium lactis, or Lactobacillus rhamnosus. These strains might help support gut microbiome balance, minimize excess gas production, and may even improve lactose tolerance.
At the same time, it’s important to watch out for unnecessary extras. Ingredients like artificial sweeteners (such as aspartame and sucralose) and excessive fillers (like titanium dioxide and magnesium stearate) may trigger potential side effects such as nausea, headaches, or mild allergic reactions.
Suitability for Dietary Preferences
Before choosing the lactase enzyme supplements, it’s important to make sure they align with your dietary preferences and restrictions. While many lactase enzymes are produced through microbial fermentation and are usually vegan, not all supplements are free from animal-derived materials.
For instance, gelatin-based capsules are unsuitable for vegans or vegetarians. Some formulas may also include animal-derived stabilizers like magnesium stearate sourced from bovine fat. If this matters to you, look specifically for plant-based capsules made from hypromellose (HPMC) or pullulan.
If you follow a gluten-free diet, it is better to check that the formulation is labeled “certified gluten-free.” Some supplements use wheat starch, maltodextrin derived from wheat, or barley-based binders during manufacturing, which may trigger reactions if you have celiac disease or gluten sensitivity.
Other dietary labels to look for include non-GMO certification, which helps ensure no genetically modified organisms are used in production. Common additives that may cause issues include soy lecithin, peanut oil as a filler, titanium dioxide as a colorant, and artificial dyes like Red 40 or Yellow 5.
Frequently Asked Questions
No. Factors like the food matrix, fat content, and how the dairy product is processed may influence lactase enzyme activity. For example, dairy products like ice cream or high-fat cheeses may slow enzyme access to lactose, leading to incomplete digestion.
No. Liquid lactase formulations are effective only when pre-mixed with milk, where they help hydrolyze lactose before drinking. Meanwhile, the efficacy of lactase tablets may depend on dissolution timing and enzyme stability, making them more convenient though not necessarily more efficient.
No. While lactase formulations may reduce undigested lactose in the small intestine, their activity may depend on dosage and meal timing. If you have severe lactose malabsorption, you may still experience bloating, gas, or digestive discomfort even with supplementation.
Conclusion
Lactase enzyme supplements may help you manage lactose intolerance by supporting the breakdown of lactose in dairy products.
How well they work can depend on enzyme strength, dosage, timing, and the type of dairy you eat. For some people, these supplements may reduce digestive discomfort and make dairy easier to digest.
When choosing Lactase enzyme supplements, it helps to consider enzyme strength, any added digestive support, and whether the product fits your dietary preferences. Checking ingredients, possible allergens, and your own tolerance can help you select one that works best for you.
Lactase supplements are just one way to manage lactose intolerance. Other options include eating fewer high-lactose foods, using lactose-free dairy, or adding probiotics to your diet. While supplements may help with some discomfort, they aren’t a complete fix, and results can vary from person to person. Paying attention to how your body reacts can help you find the best approach for your needs.
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.