The kids, work deadlines, what’s for dinner… these are the kinds of things that often occupy our thoughts. What’s going on 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 is a deep dive into enzymes, what they really are, how I use them, and how they can help with energy, digestion, and more. While I don’t take lots of supplements or even take them every day, enzymes are one of the few exceptions. I used enzymes in my journey to recover from Hashimoto’s autoimmune disease and I still use them now for other reasons.
After 7 years of taking them and plenty of trial and error, I’m sharing what I’ve found!
What Are Enzymes?
Enzymes are like a precision tool our bodies use to break things down and build them back up. From a scientific perspective enzymes are protein catalysts that lower activation energy and speed up our reactions, all without being consumed in the body. Different ones serve different purposes, like a key only fitting a certain lock. For example lipase helps digest fats and only fats, while amylase only digests carbs.
They also work differently under different conditions which is why they can function differently depending on how they’re used. Things like pH, temperature, co-factors, and minerals all play a role in pulling the trigger for enzymes to do their job.
In theory we get them from food, especially produce. Our body also makes many enzymes, like amylase in our saliva to break down carbs, or gastric enzymes for proteins in our digestive tract. These enzymes break down most of the macronutrients in our body so we can actually use what we eat.
However with declining soil quality and nutrient density and disrupted gut microbiomes and absorption, many of us can use some extra help in this area. In hindsight I finally realized that my body wasn’t making and using enzymes well and I really wasn’t absorbing all the healthy food I was eating. Enzymes are just as important as minerals and light in my book when it comes to foundational health.
They’re especially helpful during times of stress, inflammation, and gut issues. 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 aren’t effectively making all the enzymes we need, then the next best thing is to take a quality enzyme supplement. How you take them though also makes a difference. When we take enzymes with food they work to help us digest, absorb, and break down the compounds of our food more efficiently. These are especially helpful for reducing bloating and gas after eating. Digestive enzymes also help with that heavy, overly full feeling when food is just sitting around and not being broken down well.
Taking enzymes on an empty stomach works entirely differently. Away from food enzymes work in a more systemic way, like proteolytic enzymes. So while they have multiple uses, the timing matters here. Research has explored enzymes like serrapeptase and nattokinase for circulation and inflammatory support. Nattokinase has been studied for breaking down blood clots, while serrapeptase has been researched for swelling after surgery.
You can find enzymes derived from plant and microbes that help the body fill in the gaps of what it’s already doing. I’ve learned the hard way that the best way to support the body is to work within the body’s natural systems. The idea isn’t to bypass or overload the body’s natural systems, which can lead to problems down the road.
Different Kinds of Enzymes
I mentioned that different enzymes do different things, so what are the different kinds of enzymes? First up there are the lipases that deal with breaking down fats, like glycerol and fatty acids. Next are amylases like glucoamylase and lactase. These deal with carbs, starches, lactose oligosaccharides, and other forms of carbohydrates. There are even some enzymes that target fiber to help make it more digestible, meaning less gas and bloating.
Specialty enzymes like serrapeptase and nattokinase perform other functions in the body.
Deciphering Enzyme Supplement Labels
Turn over an enzyme supplement bottle and you’re sure to see different abbreviations and lingo on the label. For example, protease may be labelled with HUT, PC, and SAPU, which are related to how much enzymes there are and their activity amounts.
These units matter more than milligrams, which don’t tell you much about what it’s actually going to do for you. There are a lot of different terms to consider here, but the main idea is to look beyond the grams and milligrams and look at the activity units.
Who Should Take Enzymes?
Not every supplement is the best option or necessary for every person. Those who can benefit the most from taking an enzyme supplement include anyone with compromised gut function or digestive issues. Research shows benefits for those with low stomach acid and pancreatic insufficiency, both of which can happen with age.
And if the problem isn’t addressed we tend to make less stomach acid and pancreatic enzymes as we get older. Anyone on a high protein or high fat diet can also see benefits, since we’re asking for more digestive power from our body and it could use the extra boost.
Another time I prioritize enzymes is when I’m traveling and eating out or during the holidays. Since I’m breaking my routine during these times I’ve found enzymes are helpful for keeping my digestion on track.
How to Make Enzymes More Effective
If there’s one theme you’ve probably heard me repeat over and over, it’s that supplements work best when they’re layered onto a strong foundation. Enzymes are no exception. Before adjusting doses or experimenting with timing, I focused on simple foundational habits that support the body’s own enzyme production and activity.
Chew More Than You Think You Need To
Carb digestion begins in the mouth thanks to salivary amylase. When we rush through meals, we skip that first important step. Digestion starts before we even swallow.
Slowing down also shifts us into a parasympathetic (“rest and digest”) state. When we eat stressed or distracted, digestive secretions can decrease. For me, something as simple as taking three slow breaths before eating noticeably improves how I feel afterward.
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 essential for breaking down proteins. Betaine HCl or bitters can be helpful for this, but check with your provider first. This is very individual, and anyone with ulcers, reflux, GI bleeding, or on certain medications should work with a professional before experimenting.
Don’t Water Things Down
Hydration matters, but large amounts of liquid during meals can dilute stomach acid and enzymes. I drink most of my fluids between meals rather than with them. For some people, that small shift alone reduces bloating and the overly full feeling after eating.
Move After Meals
Even light walking after meals has been shown to support digestion and blood sugar regulation. I’ll often go for a short walk after meals (especially in the sunshine!). Movement also supports lymphatic flow. A short walk, gentle stretching, or simply staying active can support both digestion and recovery without needing an intense workout.
Minerals Matter
Enzymes rely on cofactors like magnesium, zinc, and sodium. Zinc in particular plays a role in digestive enzyme production and stomach acid function. This is why I see minerals as foundational. When we have enough minerals, enzymes, both the ones we make and the ones we supplement, tend to work better.
Enzymes and Autoimmune Recovery: My Experience
During my recovery from Hashimoto’s, I often felt congested inside, like things weren’t moving well. Stiff joints in the morning, puffy fingers, and low energy were all too common for me. I started with the foundational basics like minerals, nervous system work, sunlight, sleep, and a focus on eating protein. I then layered in both digestive and systemic enzymes.
The changes were gradual, but over time I noticed:
- My rings were looser in the morning
- My joints felt less stiff
- Digestion felt smooth instead of heavy
- My sleep deepened
Enzymes aren’t a magic pill, but I’ve definitely noticed how using them helped my body have what it needed to reach my health goals. And the consistency helped more than doing something intensely.
Enzymes for Performance and Recovery
While this is discussed more in fitness circles, it’s worth mentioning. Especially since more people are realizing how much better they feel physically and mentally with a focus on healthy proteins.
Digestive enzymes can support higher protein intake by improving nutrient breakdown and reducing bloating. Proteolytic enzymes (taken away from food) have also been studied for supporting muscle recovery and reducing delayed-onset muscle soreness (DOMS).
While performance wasn’t my original reason for using enzymes, I’ve seen consistent anecdotal benefits here, especially among strength athletes. My older teen athletes now take enzymes without any prompting from me because they’ve noticed a difference too.
The Best Enzyme Options
As with any supplement, quality and context matter. Be sure to discuss with your healthcare provider if you take anticoagulants, have a bleeding disorder, are post-surgery, or have ulcers or active GI bleeding. Children may benefit from specific enzymes, but you can always check with their provider for targeted advice.
When choosing an enzyme look for something that has clearly labeled activity units (not just milligrams). Third-party safety testing when available is also something I reach for. I also want formulations that are designed to remain active at appropriate pH levels so my body can actually use the enzymes.
My favorite enzymes that check all the boxes for me are these:
Practical Tips If You Want to Experiment
If you’re considering enzymes, here’s the approach that worked for me:
- Start low (one capsule)
- Track how you feel (digestion, energy, stiffness, sleep, etc.)
- Increase gradually if needed
- Be intentional about timing (with meals vs. away from meals)
- Keep foundations strong: minerals, protein, sunlight, movement, stress regulation
I found that timing and consistency mattered far more for me than high doses.
Final Thoughts on Enzymes
Enzymes may not be flashy or trendy, but they’re the quiet catalysts working hard behind the scenes. For me, they were a needle mover when layered onto sleep, minerals, sunlight, nervous system safety, and nutrient density.
I don’t take many supplements daily. Enzymes are one of the few I rotate in regularly because I’ve seen enough benefit to keep them in my toolkit. Our bodies are incredibly intelligent, but sometimes they just need the right support to function how they were designed.
Have you ever experimented with enzymes before? I’d love to hear about it in the comments!
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