Lactose is a natural sugar that exists in dairy products. When you're lactose intolerant your body doesn't produce enough lactase to properly digest lactose. Enzyme supplements, in tablet or drop form, that include the lactase enzyme make it possible for many to add dairy back into their diet. However, as with all supplements, it's good to know the scientific studies that provide background for the supplement.
Ingredients
Lactase enzyme supplements are sold in pill form, chewable, and drops. Classically, animal enzymes from pigs and cows provide the enzyme. However, plant-based enzyme research is promising, according to a review of enzyme supplementation published in the December 2008 "Alternative Medicine Review: A Journal of Clinical Therapeutic." Specifically, pineapple enzymes derived from bromelain appear to be effective, especially in combination with animal enzymes.
Dosage
The research into dosage is equivocal, as an article on lactose intolerance published in the May 2002 "American Family Physician" notes: "The degree of lactose malabsorption varies greatly among patients with lactose intolerance, but most of them can ingest up to 12 oz of milk daily without symptoms." Try a variety of doses to see what works best for you. Some tablets are effective with a single dose, others suggest taking up to three tablets to aid digestion of dairy.
Timing
Take the supplement with the first bite of dairy. This way, the enzyme enters your system with the lactose that requires digestion. Review the instructions with your supplement; some enzymes are effective for 30 minutes after ingestion, others are longer-lasting.
Considerations
While enzymes are effective for many with lactose intolerance, they are not the answer for everyone. Probiotics, a friendly form of bacteria that keep your digestive system healthy, may be effective. If you aren't comfortable taking enzymes, or find them ineffective, try the probiotic Lactobacillus strain; it appears to be the most effective in helping manage lactose intolerance. However, a 2005 study published in the "Journal of Family Practice" noted that probiotics were not always effective, though further studies are warranted.
References
- "Alternative Medicine Review: A Journal of Clinical Therapeutic"; The Role of Enzyme Supplementation in Digestive Disorders; Roxas; December 2008
- "American Family Physician"; Lactose Intolerance; Swagerty; May 2002
- Drugs.com: Lactase Chewable Tablets
- "The Journal of Family Practice"; Do Probiotics Reduce Adult Lactose Intolerance? a Systematic Review; Levri; July 2005
