Lactase Supplements: How They Work, Side Effects, and More
Key takeaways:
Lactose is found in many of the foods and drinks that we consume everyday, like milk and other dairy products.
Some people have trouble digesting lactose. This is called lactose intolerance.
Lactase supplements — like Lactaid — may improve symptoms of lactose intolerance in some people.
Lactose — a sugar found in milk and other dairy products — can be hard for some people to digest. In fact, about 65% of people have a lowered ability to digest lactose. Often, this is due to people having lower than normal amounts of lactase. Lactase is a protein (enzyme) produced in the small intestines. It plays an important role in digesting lactose.
People who can’t digest lactose may have a condition known as lactose intolerance. Symptoms include gastrointestinal (GI) symptoms, like bloating and stomach pain.
If you’re one of the many people in the world who can’t tolerate lactose, you may be wondering if there’s a solution. Lactase supplements, such as Lactaid pills, are available over-the-counter (OTC). And they may help you tolerate those beloved dairy products again.
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Here, we’ll cover everything you need to know about lactase supplements.
Is lactose intolerance bad for your health?
The GI symptoms of lactose intolerance aren’t dangerous for your health. But they can be uncomfortable and affect your quality of life. The severity of your symptoms usually depends on how much lactose you consume. Symptoms include:
While these GI symptoms may not be harmful to your health long-term, lactose intolerance can prevent you from getting enough calcium and vitamin D. If you’re lactose intolerant, make sure you get plenty of calcium and vitamin D in your diet. If you can’t get enough in your diet, ask your healthcare provider if you may need a calcium supplement or vitamin D supplement.
Does lactose intolerance get better over time?
Lactose intolerance caused by surgery or infections (like gastroenteritis) may improve with time. But, lactose intolerance caused by genetics and some medical conditions (like Crohn’s disease) won’t go away. These people will have lactose intolerance throughout their life.
What are lactase supplements like Lactaid?
Lactase supplements contain lactase enzymes, which help digest lactose-containing foods and drinks. The lactase enzyme works by splitting lactose — a sugar found in dairy products — into smaller sugar molecules. These smaller molecules (glucose and galactose) are able to pass through the lining of the small intestine to be absorbed by the body.
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Many OTC lactase supplements are available, including the popular brand-name product Lactaid. Lactaid and other brands also make lactose-free milk and even ice cream. Other formulations of lactase supplements include lactase drops. These can be added to milk to help break down the lactose.
What does the research say about lactase supplements?
We don’t have much research on how well lactase supplements work. The research that we do have is from small studies, and results have been mixed.
Some small studies have shown that lactase supplements lower the amount of lactose in the body. For example, one small study of 47 people compared lactase supplements to placebo (a pill with nothing in it). The study showed that lactose levels and symptoms were lower in the group receiving lactase supplements. But, another study of 96 people found that lactase supplements weren’t consistent at improving symptoms of lactose intolerance.
It’s possible that your symptoms, and likely the effectiveness of lactase supplements, depends on specific factors. These include the source of the lactase enzyme, how severely lactose intolerant a person is, and how much lactose a person consumes. Larger studies are needed to understand how important these factors are, and how well lactase supplements really work.
So, should I take a lactase supplement?
Lactase supplements may not completely relieve GI symptoms for some people. This is because lactase enzymes may still leave some lactose undigested. It’s also hard to determine the best dose of lactase supplements for each person. It may depend on how much lactose you consume.
The best way to avoid lactose intolerance symptoms is to lower the amount of lactose that you eat or drink. But, if you know you’ll be consuming foods or drinks with lactase, the American College of Gastroenterology recommends taking a lactase supplement right before you begin eating or drinking.
How do I take lactase supplements?
Lactase supplements are typically taken before you eat or drink anything containing dairy. If using lactase drops, you can add them directly into your drink.
Different lactase supplement products have different instructions on how to take them. And some products suggest that you take a second dose if your meal is lasting longer than 30 minutes. Always follow the instructions on your specific lactase supplement product.
Who shouldn’t take lactase supplements?
Lactase supplements may not be safe for everyone. If you're pregnant or breastfeeding, talk to your healthcare provider before taking lactase supplements. You should also consult your healthcare provider before giving them to children.
Lactase supplements aren’t a solution for all GI symptoms. One condition with symptoms similar to lactose intolerance is irritable bowel syndrome (IBS). Since these conditions can have overlapping symptoms, you may think that lactase supplements can help treat IBS.
But having IBS doesn’t necessarily mean that you’re low on lactase enzymes. Even if you have symptoms after consuming dairy products, a lactase deficiency may not be why. And if a lactase deficiency isn’t your problem, then lactase supplements won’t help.
It’s possible that some people with IBS have a lactose intolerance too. In this case, lactase supplements might help. If you’re having consistent GI symptoms, you should talk to your healthcare provider. They may do a physical exam and suggest lab tests to help determine the cause of your symptoms.
What are the side effects of lactase supplements?
Most people don’t experience side effects from lactase supplements. But, they may not always work to prevent symptoms of lactose intolerance. If they don't work for you, you still may experience GI symptoms like bloating.
If you’re taking lactase supplements and they aren’t working to relieve your GI symptoms, talk to your healthcare provider. They may recommend consuming less lactose or avoiding it altogether.
Can I use lactase supplements long term?
There isn’t much research on the long-term health effects of taking lactase supplements. But, they’re generally considered safe. Talk to your healthcare provider if you take lactase supplements regularly. They can help you weigh the risks and benefits of taking these long term.
The bottom line
Lactose intolerance is when you aren’t able to process lactose in dairy products. This can happen if you don't have enough lactase (the enzyme that breaks down lactose). Symptoms include bloating, stomach upset, and gas.
But lactase supplements like Lactaid may help. They're taken before eating or drinking lactose, and can help improve symptoms of lactose intolerance. If you have GI symptoms after taking lactase supplements, talk to your healthcare provider. Lactase supplements may not work for everyone.
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References
American College of Gastroenterology. (2021). Lactose intolerance.
Baijal, R., et al. (2020). Effect of lactase on symptoms and hydrogen breath levels in lactose intolerance: A crossover placebo-controlled study. Journal of Gastroenterology and Hepatology Foundations.
Bridges, M. (2018). Got lactase? A clinician’s guide to lactose intolerance. Practical Gastroenterology.
Cancarevic, I., et al. (2020). Is there a correlation between irritable bowel syndrome and lactose intolerance? Cureus.
Ibba, I., et al. (2014). Effects of exogenous lactase administration on hydrogen breath excretion and intestinal symptoms in patients presenting lactose malabsorption and intolerance. BioMed Research International.
MedlinePlus. (2020). Lactose intolerance.
Montalto, M., et al. (2006). Management and treatment of lactose malabsorption. World Journal of Gastroenterology.
National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Lactose intolerance.
National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Treatment for lactose intolerance.
NIH Osteoporosis and Related Bone Diseases National Resource Center. (2018). What people with lactose intolerance need to know about osteoporosis.
Swagerty, D. L., et al. (2002). Lactose intolerance. American Family Physician.
