The kids, the work deadline, what’s for dinner… these are the types of things that tend to occupy our thoughts. What happens inside our cells? Not so much. However, our cellular health is the key to a healthy body, and enzymes play an important role in the entire process.
This article focuses on enzymes, what they really are, how I use them, and how they can help with energy, digestion, and more. While I don’t take many supplements or even take them daily, enzymes are one of the few exceptions. I used enzymes in my recovery journey from Hashimoto’s autoimmune disease and I still use them now for other reasons.
After 7 years of taking them and lots of trial and error, I’m sharing my findings!
What Are Enzymes?
Enzymes are like a precision tool our bodies use to break things down and build them back up. From a scientific point of view enzymes are proteins that reduce the activation energy and speed up our reactions, all without being consumed by the body. Different ones serve different purposes, such as a key that only fits a particular lock. For example lipase helps digest fats and oils only, while amylase only digests carbs.
They also work differently under different conditions which is why they can work differently depending on how they are used. Factors such as pH, temperature, co-factors, and minerals all play a role in triggering enzymes to do their job.
In theory we find them in food, especially in products. Our body also makes many enzymes, such as amylase in our saliva to break down carbs, or stomach enzymes to break down proteins in our digestive tract. These enzymes break down most of the macronutrients in our body so we can use what we eat.
However with decreased soil quality and nutrient density and disruption of gut microbiomes and absorption, many of us could use more help in this area. When I thought about it I finally realized that my body was not making and using enzymes properly and I was not actually absorbing all the healthy food I was eating. Enzymes are as important as minerals and light in my book when it comes to foundation health.
They are especially useful in times of stress, inflammation, and bowel problems. Enzymes are also key when it comes to dealing with heavy metals, parasites, and general recovery.
The Best Way to Take Enzymes
If our bodies are not effectively making all the enzymes we need, the next best thing is to take a quality enzyme supplement. How you take them, however, also makes a difference. When we take in food enzymes work to help us digest, absorb, and break down the compounds in our food more efficiently. These are especially helpful in reducing bloating and gas after eating. Digestive enzymes also help with that heavy, overstuffed feeling when food is just sitting around and not breaking down properly.
Taking enzymes on an empty stomach works in a completely different way. Away from food enzymes that act systematically, such as proteolytic enzymes. So while they use a lot, time is of the essence here. Research has examined enzymes such as serrapeptase and nattokinase to circulate and support inflammation. Nattokinase has been studied for breaking up blood clots, while serrapeptase has been studied for inflammation after surgery.
You can find plant-based enzymes and bacteria that help the body fill in the gaps of what it already does. I learned the hard way that the best way to support the body is to work within the body’s natural principles. The idea is not to overwhelm or overload the body’s natural systems, which can lead to problems down the road.
Different types of Enzymes
I mentioned that different enzymes do different things, so what are the different types of enzymes? First up there are lipases that deal with the breakdown of fats, such as glycerol and fatty acids. Next are amylases such as glucoamylase and lactase. These are related to carbs, starch, lactose oligosaccharides, and other types of carbohydrates. There are even certain enzymes that target fiber to help digest it, which means less gas and bloating.
Special enzymes such as serrapeptase and nattokinase perform other functions in the body.
Determining Enzyme Additive Labels
Flip over a bottle of an enzyme supplement and you’re sure to see different abbreviations and language on the label. For example, a protease may be labeled as HUT, PC, and SAPU, which are related to how many enzymes are present and their activity levels.
These units are more important than milligrams, they don’t tell you much about what it will actually do for you. There are many different terms to consider here, but the main idea is to look beyond grams and milligrams and look at units of activity.
Who Should Take Enzymes?
Not all supplements are the best or necessary for everyone. Those who can benefit the most from taking an enzyme supplement include anyone with intestinal disorders or digestive problems. Research shows benefits for those with low stomach acid and pancreatic insufficiency, both of which can develop with age.
And if the problem is not corrected we tend to make less stomach acid and pancreatic enzymes as we age. Anyone who eats a high protein or high fat diet can also see the benefits, as we ask for more digestive energy in our body and it may use more energy.
Another time I prioritize enzymes is when I’m traveling and eating out or on vacation. Since I break my routine during these times I have found enzymes that are helpful in keeping my digestion running smoothly.
How to Make Enzymes More Active
If there’s one theme you’ve probably heard me repeat over and over again, it’s that supplements work best when they’re layered on top of a solid foundation. Enzymes are no different. Before adjusting dosages or testing time usage, I focused on simple basic practices that support the production and activity of the body’s enzymes.
Chew More Than You Think You Need
Carbohydrate digestion begins in the mouth thanks to salivary amylase. When we eat quickly, we skip that important first step. Digestion begins before we swallow.
Slowing down also shifts us into a parasympathetic state (“relax and digest”). When we eat when we are stressed or distracted, digestive secretions can slow down. For me, something as simple as taking three slow breaths before eating dramatically improves how I feel afterwards.
Support Stomach Acid (If Needed)
Low stomach acid becomes more common with age and can impair protein digestion and nutrient absorption. Having enough stomach acid is important for breaking down protein. Betaine HCl or bitters can be helpful for this, but check with your provider first. This is individual, and anyone with ulcers, reflux, GI bleeding, or certain medications should work with a professional before trying.
Don’t Get Things Wet
Hydration is important, but large amounts of fluids during meals can reduce stomach acid and enzymes. I drink most of my fluids between meals rather than drinking them. For some people, that small change alone reduces bloating and feeling full after eating.
Move After Meals
Even a light walk after a meal has been shown to support digestion and blood sugar control. I tend to walk a bit after eating (especially in the sunlight!). Movement also supports lymphatic flow. Walking, stretching, or staying active can support both digestion and recovery without requiring vigorous exercise.
Mineral Matter
Enzymes depend on cofactors such as magnesium, zinc, and sodium. Zinc in particular plays a role in digestive enzyme production and stomach acid activity. That’s why I see minerals as a foundation. When we have enough minerals, enzymes, both our own and those we add, tend to work better.
Enzymes and Autoimmune Recovery: My Experience
When I was recovering from Hashimoto’s, I often felt tight inside, like things weren’t right. Stiff joints in the morning, swollen fingers, and low energy were common for me. I started with basics like minerals, nervous system function, sunlight, sleep, and focusing on protein intake. Then I added digestive and systemic enzymes.
The changes were slow, but over time I noticed:
- My rings were loose this morning
- My joints feel a little stiff
- Grinding felt smooth instead of hard
- They fell asleep
Enzymes are not a magic pill, but I have seen how using them helped my body have what it needed to achieve my health goals. And being consistent helped more than doing something aggressively.
Functional and Regenerative Enzymes
Although this is discussed a lot in fitness circles, it is worth mentioning. Especially since more people are realizing how much better they feel physically and mentally by focusing on healthy protein.
Digestive enzymes can support high protein intake by improving nutrient breakdown and reducing bloating. Proteolytic enzymes (derived from food) have also been studied to support muscle recovery and reduce delayed onset muscle soreness (DOMS).
Although performance was not my primary reason for using enzymes, I have seen consistent anecdotal benefits here, especially among strength athletes. My older athletes are now taking enzymes without my prompting because they have seen the difference again.
Best Enzyme Options
As with any supplement, quality and context are important. Be sure to discuss with your healthcare provider if you are taking anticoagulants, have a bleeding disorder, are undergoing surgery after surgery, or have active GI ulcers or bleeding. Children may benefit from certain enzymes, but you can always consult their provider for targeted advice.
When choosing an enzyme look for something clearly labeled in units of activity (not just milligrams). Third party security testing when available is also something I reach for. I also want a formulation that is designed to always work at the right pH levels so my body can use the enzymes.
My favorite enzymes that check all the boxes for me are:
Helpful Tips When You Want to Test
If you’re considering enzymes, here’s what worked for me:
- Start off (one capsule)
- Track how you feel (digestion, energy, stamina, sleep, etc.)
- Increase gradually if needed
- Be intentional about timing (eating when you’re not on a diet)
- Keep the basics strong: minerals, protein, sunlight, exercise, stress management
I have found that timing and consistency are more important to me than high doses.
Final Thoughts on Enzymes
Enzymes may not be trendy or fashionable, but they are silent catalysts working hard behind the scenes. For me, he was looking for a needle when placed on sleep, minerals, sunlight, nervous system safety, and nutrient density.
I don’t take many supplements every day. Enzymes are a few that I rotate regularly because I’ve seen enough benefit to keep them in my tool kit. Our bodies are incredibly smart, but sometimes they just need the right support to function the way they were designed.
Have you tested enzymes before? I’d love to hear about it in the comments!
