Supplement Support
Supplements for Acid Reflux (GERD)
Supplements for heartburn and GERD — most don't work and some make it worse; a few have real evidence.
GERD (gastroesophageal reflux disease) is driven by inadequate lower esophageal sphincter tone, not 'too much stomach acid' per the old narrative. Proton pump inhibitors (PPIs) reduce stomach acid effectively but have their own long-term concerns. Supplement marketing in this category includes a lot of noise (apple cider vinegar, digestive enzymes) — and a few supplements that do have evidence. Lifestyle changes usually produce larger effects than any supplement.
Evidence-rated supplements
Not obvious — but melatonin protects esophageal mucosa and improves LES tone. Multiple RCTs support it for mild-to-moderate GERD. Can combine with PPIs.
Dose: 3 mg at bedtime (higher than sleep-only dose)
Full Melatonin profile →Prokinetic effect — speeds gastric emptying, reducing reflux exposure. Strongest evidence for functional dyspepsia; useful GERD adjunct.
Dose: 500–1,000 mg/day of standardized extract
Full Ginger profile →Deglycyrrhized licorice (DGL) protects mucosa. Evidence is thinner but consistent positive signal in functional-dyspepsia trials.
Dose: 380–1,140 mg DGL before meals
Lifestyle context
Weight loss (~10% body weight) meaningfully reduces GERD symptoms in most users — the single highest-impact intervention. Elevate head of bed 6–8 inches. Avoid eating within 3 hours of sleep. Identify trigger foods individually (coffee, alcohol, chocolate, spicy foods are common but not universal). Smoking cessation.
When to see a clinician
Difficulty swallowing, unintentional weight loss, persistent vomiting, black/bloody stools, or reflux requiring daily medication for more than 8 weeks warrants medical evaluation. Barrett's esophagus screening is appropriate in chronic GERD. Don't self-manage severe or persistent symptoms with supplements.
Next steps
Educational only. This page is not medical advice. Discuss any supplement plan with your clinician — especially if you take prescription medication or have a chronic condition.