Supplements That May Help with Acid Reflux

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If you’re anything like me, you’ve probably tried a few different things to calm the burn of acid reflux—changing what you eat, adjusting when you eat, even sleeping on a slight incline. And while those lifestyle changes can make a big difference, sometimes you need a little extra support. That’s where supplements come in.

Over the years, I’ve explored natural ways to manage reflux without relying too heavily on medications. Along the way, I discovered that certain supplements—when used thoughtfully—can provide real relief. Whether you're new to the reflux journey or just looking for something gentler on your system, here are some natural supplements worth considering.

Digestive Enzymes

How it helps: Digestive enzymes assist in breaking down food more efficiently, reducing the likelihood of food sitting in the stomach too long and causing acid buildup.

Best for: People who experience reflux after large or fatty meals.

Tip: Look for a broad-spectrum enzyme supplement containing protease, amylase, and lipase. Take just before or during meals.

DGL (Deglycyrrhizinated Licorice)

How it helps: DGL soothes and supports the stomach lining, reducing inflammation and promoting healing of the esophagus and stomach.

Best for: People with irritation or damage to the esophageal lining from frequent reflux.

Tip: Choose chewable DGL tablets for best effectiveness. Look for formulas without added sugar or artificial sweeteners.

Slippery Elm

How it helps: This herb creates a mucilage—a gel-like substance—that coats and soothes the throat and digestive tract.

Best for: Soothing throat discomfort and easing the burning sensation of reflux.

Tip: Try it as a tea or in lozenge form after meals or before bed.

Aloe Vera

How it helps: Aloe vera juice can help calm inflammation in the stomach and esophagus. It may also support healthy digestion.

Best for: Reducing irritation and promoting healing in the gut lining.

Tip: Choose a decolorized and purified aloe vera juice that is free of aloin, a compound that can be irritating in large amounts.

Melatonin

How it helps: Melatonin is known for regulating sleep, but studies suggest it may also help strengthen the LES and reduce nighttime reflux symptoms.

Best for: People who experience acid reflux at night or suffer from sleep disruptions due to GERD.

Tip: Take a low dose (0.5–3 mg) 30–60 minutes before bedtime. Always check with a healthcare provider first, especially if taking other medications.

Magnesium

How it helps: Magnesium plays a role in muscle function and may help relax the LES, promoting proper closure after food enters the stomach.

Best for: General support of digestive health, especially if you're deficient.

Tip: Magnesium glycinate or citrate are well-absorbed forms. Avoid high doses, which can cause diarrhea.

Probiotics

How it helps: Probiotics support a healthy balance of gut bacteria, which may help improve digestion and reduce bloating and gas—common triggers of reflux.

Best for: Long-term gut health and reducing symptoms associated with poor digestion.

Tip: Look for multi-strain formulas with lactobacillus and bifidobacterium species. Fermented foods like yogurt, sauerkraut, and kefir can also help.

A Word of Caution

Before starting any supplement, it's wise to consult with a healthcare provider—especially if you are pregnant, nursing, or taking medications. Some supplements may interact with medications or not be suitable for people with specific health conditions.

Final Thoughts

Supplements can be a helpful addition to your acid reflux management toolkit, especially when used alongside mindful eating, stress reduction, and other lifestyle changes. While they aren’t a one-size-fits-all solution, they may offer extra support for those looking to avoid long-term use of medications or who prefer natural approaches.