Kids, work deadlines, dinner… These things often occupy our thoughts. What’s going on inside our cells? Not much. But our cellular health is key to a healthy body, and enzymes play a key role in the entire process.
This article details what enzymes actually are, how to use them, and how they help with energy, digestion, and more. I don’t take a lot of supplements, nor do I take them every day, but enzymes are one of the few exceptions. I used enzymes during my travels to recover from Hashimoto’s autoimmune disease, and I still use enzymes for other reasons today.
After taking it for 7 years and going through a lot of trial and error, I’m sharing what I found!
What are enzymes?
Enzymes are precision tools that our bodies use to break things down and rebuild them. From a scientific perspective, enzymes are protein catalysts that lower activation energy and increase reaction rates without being consumed by the body. They serve different purposes, like keys that only fit in certain locks. For example, lipase helps digest only fats, while amylase only digests carbohydrates.
They also behave differently under different conditions, so they may perform differently depending on how you use them. pH, temperature, cofactors, minerals, etc. all play a role in triggering enzymes to do their job.
In theory, we get it from food, especially produce. Our bodies also produce many enzymes, such as salivary amylase to break down carbohydrates or gastric enzymes for proteins in the digestive tract. These enzymes break down most macronutrients in our bodies so we can actually use the food we eat.
However, as soil quality and nutrient density decrease and gut microbiome and absorption are disrupted, many of us could use some additional help in this area. Looking back, I finally realized that my body was not making and using enzymes well and was not absorbing all the healthy foods I was eating. In my book, enzymes are as important as minerals and light when it comes to basic health.
It is especially helpful if you have stress, inflammation, or intestinal problems. Enzymes are also important when dealing with heavy metals, parasites, and general recovery.
The Best Way to Take Enzymes
If your body does not effectively produce all the enzymes it needs, the next best option is to take a high-quality enzyme supplement. But how you take it also makes a difference. When we take enzymes with food, they help us digest, absorb, and break down compounds in food more efficiently. This is especially helpful in reducing bloating and gas after eating. Digestive enzymes also help you feel heavy and overly full when food just sits around and doesn’t break down well.
Taking enzymes on an empty stomach works completely differently. Separate from food enzymes, they act in a more systematic manner like proteolytic enzymes. So it has multiple uses, but timing is important here. Research has explored enzymes such as serrapeptase and nattokinase for circulatory and inflammation support. Nattokinase has been studied for use in breaking down blood clots, and serrapeptase has been studied for use in post-operative swelling.
You can find enzymes derived from plants and microorganisms that help fill in the gaps in what your body is already doing. I learned the hard way that the best way to support your body is to work within your body’s natural systems. The idea is not to bypass or overload the body’s natural systems, which could cause problems later on.
different types of enzymes
I mentioned that different enzymes do different things. What types of enzymes are there? First, there is lipase, which breaks down fats such as glycerol and fatty acids. Next are amylases, such as glucoamylase and lactase. These deal with carbohydrates, starches, lactose oligosaccharides and other forms of carbohydrates. There are also enzymes that target fiber and aid digestion. This means less gas and bloating.
Special enzymes such as serrapeptase and nattokinase perform different functions in the body.
Decoding Enzyme Supplement Labels
If you turn over a bottle of enzyme supplements, you’ll see a variety of abbreviations and terms on the label. For example, proteases may be labeled HUT, PC, SAPU, which relate to the amount and activity of the enzyme.
These units are more important than milligrams and don’t tell you what the real impact will be. There are a variety of terms to consider here, but the main idea is to look at units of activity beyond grams and milligrams.
Who should take enzymes?
Not all supplements are the best choice or necessary for everyone. People who may benefit most from taking enzyme supplements include those with impaired bowel function or digestive problems. Studies have shown benefits for people with low stomach acid levels and pancreatic insufficiency, which can occur with age.
And if the problem doesn’t go away, we tend to make less stomach acid and pancreatic enzymes as we age. Anyone who eats a high-protein or high-fat diet can see the benefits, as their body requires more digestive power and could use the extra boost.
Another time I prioritize enzymes is when I’m traveling, eating out, or on holidays. Since I am breaking my routine during this time, I find that enzymes help keep my digestion running smoothly.
How to Make Enzymes More Effective
If there’s one theme I’ve heard over and over again, it’s that supplements work best when built on a strong foundation. Enzymes are no exception. Before adjusting dosages or experimenting with timing, we focused on simple foundational habits that support your body’s own enzyme production and activity.
Chew more than you think you need
Carbohydrate digestion begins in the mouth thanks to amylase in saliva. When we eat in a hurry, we skip the first important step. Digestion begins before you even swallow.
When you slow down, you shift into a parasympathetic (“rest and digest”) state. Being stressed or distracted can cause your digestive juices to decrease. For me, something as simple as taking three slow breaths before eating can noticeably improve how I feel after a meal.
Stomach acid support (if needed)
Low stomach acid becomes more common as you age and can impair protein digestion and nutrient absorption. Getting enough stomach acid is essential to break down proteins. Betaine HCl or bitters may help, but check with your provider first. This is very individual, so people with ulcers, reflux, gastrointestinal bleeding, or taking certain medications should consult a specialist before experimenting.
Don’t undercut the work
Staying hydrated is important, but consuming large amounts of fluids during meals can dilute stomach acid and enzymes. I drink most of my fluids between meals rather than with them. For some people, just that small change can help reduce bloating and feeling overly full after a meal.
Go after meal
Even a light walk after a meal has been shown to help with digestion and blood sugar control. I often go for a short walk after a meal (especially in the sun!). Movement also supports lymph flow. Taking a short walk, light stretching, or simply staying active can support both digestion and recovery without strenuous exercise.
mineral substances
Enzymes rely on cofactors such as magnesium, zinc, and sodium. In particular, zinc plays an important role in digestive enzyme production and stomach acid function. This is why I look at minerals as a foundation. If we have enough minerals and enzymes (the ones we make and the ones we supplement), they tend to work better.
Enzymes and Autoimmune Recovery: My Experience
While recovering from Hashimoto’s disease, I often felt crowded inside, as if nothing was going my way. Stiff joints, swollen fingers, and low energy in the morning were all too common for me. I started with the basics, including focusing on minerals, nervous system activity, sunlight, sleep, and protein intake. We then layered in both digestive and systemic enzymes.
The change was gradual, but over time we discovered:
- My ring came loose in the morning
- I felt like my joints were less stiff.
- It wasn’t heavy and my digestion felt smooth.
- I fell into a deep sleep
Enzymes are not a magic pill, but I have definitely realized how using them can help me give my body what it needs to achieve my health goals. And consistency helped me more than doing something intensely.
Enzymes for Performance and Recovery
This is discussed more in fitness circles, but it’s worth mentioning. Especially since more people are realizing how much better they feel physically and mentally by focusing on healthy proteins.
Digestive enzymes can support higher protein intake by improving nutrient breakdown and reducing bloating. Proteolytic enzymes (removed from food) have also been studied to support muscle recovery and reduce delayed-onset muscle soreness (DOMS).
Although performance was not the original reason for using enzymes, we have seen consistent anecdotal benefits, especially among strength athletes. My older teenage athletes now take enzymes without any prompting from me because they have noticed a difference.
Best Enzyme Options
As with all supplements, quality and context matter. Be sure to consult your health care provider if you are taking anticoagulants, have a bleeding disorder, are after surgery, or have ulcers or active gastrointestinal bleeding. Children may benefit from specific enzymes, but you can always ask your provider for advice tailored to your goals.
When choosing an enzyme, look for ones that clearly label the units of activity (not just milligrams). If possible, third party safety testing is also something I’d like to do. I also want a formulation that is designed to remain active at the appropriate pH level so that my body can actually use the enzymes.
My favorite enzymes are:
Practical tips if you want to experiment
If you are considering enzymes, here is an approach that has worked for me:
- Start low (1 capsule)
- Track your mood (digestion, energy, stiffness, sleep, etc.).
- Increase gradually if necessary.
- Be intentional about timing (with meals vs. outside of meals).
- Keep your foundation strong: minerals, protein, sunlight, movement, and stress management.
I find that timing and consistency are much more important than high doses.
Final thoughts on enzymes
Enzymes may not be flashy or trendy, but they are quiet catalysts that work hard behind the scenes. For me it has been a tool to move the needle, layering on sleep, minerals, sunlight, nervous system safety and nutrient density.
I don’t take many supplements every day. Enzymes are one of the few things I replace regularly because I’ve seen enough benefit to keep them in my toolkit. Our bodies are incredibly intelligent, but sometimes they need the right support to function as designed.
Have you ever experimented with enzymes before? I’d love to hear about this in the comments!
