What Enzymes Are Good for Lactose Intolerance? Your Guide to Digestive Relief

December 10, 2025 •

4 min read

Globally, about 65% of adults have a reduced ability to digest lactose, the sugar found in dairy products. If you're wondering what enzymes are good for lactose intolerance, the primary answer is lactase, but other digestive aids and dietary strategies can also provide significant relief.

Quick Summary

Lactase is the primary enzyme for digesting dairy, and supplements can effectively break down lactose. Probiotics and multi-enzyme formulas offer additional support for managing lactose intolerance and minimizing symptoms like bloating and gas.

Key Points

Lactase is Key: The primary and most direct enzyme for managing lactose intolerance is lactase, which breaks down milk sugar into simpler, absorbable components.
Supplements are Widely Available: Lactase supplements come in various forms, including fast-acting tablets, chewables, and drops that can be taken before consuming dairy.
Probiotics Offer Long-Term Support: Certain probiotic strains found in supplements and fermented foods like yogurt can help the gut process lactose naturally over time.
Combination Formulas Target Broader Issues: Multi-enzyme supplements combine lactase with other enzymes like protease and amylase, addressing potential sensitivities beyond just lactose.
Start Slow with Dosage: It is best to start with a lower dose of lactase and adjust based on the amount of dairy consumed and your personal tolerance level.
Consult a Professional: Always talk to a doctor or dietitian before starting a new supplement, especially if you have other gastrointestinal conditions.
Dietary Strategies Help: Consuming smaller portions of dairy, pairing dairy with other foods, and choosing fermented products can aid in managing symptoms.

Understanding Lactose Intolerance and Enzyme Function

Lactose intolerance occurs when the small intestine does not produce enough of the enzyme lactase to properly digest lactose. When undigested lactose travels to the large intestine, it is fermented by bacteria, causing symptoms such as bloating, gas, cramps, and diarrhea. Replacing or supplementing this missing enzyme is the most effective strategy for managing the condition. While lactase is the central player, other enzymes and beneficial bacteria can also play a supportive role in digestive wellness for those with lactose sensitivity.

Lactase: The Primary Enzyme for Dairy Digestion

The enzyme lactase is responsible for breaking down lactose into two simpler sugars, glucose and galactose, which the body can easily absorb. For individuals with a lactase deficiency, taking an oral lactase enzyme supplement is the most direct way to aid digestion. These supplements are widely available in various forms, including tablets, chewables, and drops.

Tablets/Caplets: The most common form, often taken just before consuming dairy foods. Brands like Lactaid and Kirkland offer fast-acting options.
Chewables: A convenient and often mint-flavored option, suitable for on-the-go use. Examples include Lacteeze tablets.
Drops: Lactase drops can be added directly to a carton of milk or other liquid dairy products to pre-digest the lactose.

How Multi-Enzyme Formulas Provide Additional Support

Some supplements combine lactase with other digestive enzymes, which can help those with broader digestive issues or sensitivities. These comprehensive formulas may address the digestion of other food components beyond just lactose.

Protease: Aids in the breakdown of proteins.
Amylase: Helps digest carbohydrates.
Lipase: Breaks down fats.

By including these additional enzymes, multi-enzyme supplements offer a more holistic approach to digestive health, potentially providing relief for individuals whose symptoms are caused by more than just lactose malabsorption.

The Role of Probiotics for Long-Term Gut Health

While not a direct enzyme supplement, probiotics—beneficial bacteria—can support lactose digestion in the large intestine. Certain probiotic strains, particularly those from the Lactobacillus and Bifidobacterium families, can ferment lactose, reducing the gas and bloating associated with its malabsorption.

Probiotic Supplements: Available in capsules, these supplements introduce lactase-producing bacteria into the gut microbiome. Brands like Digestive Advantage Lactose Defense include probiotics alongside lactase.
Fermented Dairy: Yogurt and kefir with active cultures are natural sources of probiotics that can help break down lactose. For many people with lactose intolerance, these fermented products are easier to digest than regular milk.

Comparison of Lactose Intolerance Enzyme Options


Feature	Lactase Supplements (e.g., Lactaid)	Multi-Enzyme Formulas (e.g., NOW Dairy Digest)	Probiotic Supplements
Primary Function	Direct supplementation of the missing lactase enzyme.	Combination of enzymes to aid broader digestion of dairy and other foods.	Introduces beneficial bacteria that can produce lactase in the gut.
How it Works	Breaks down lactose in the food as you consume it.	Breaks down lactose, protein, and fat simultaneously.	Helps to ferment and manage undigested lactose in the colon.
Best for	Immediate relief for those with only lactose intolerance.	Individuals with multiple food sensitivities or general digestive issues.	Long-term management and improvement of gut flora.
Considerations	Dosage must be adjusted based on lactose amount consumed.	Potentially higher cost; may not be necessary if only lactose is an issue.	Effects may take longer to notice and can be inconsistent.

Combining Strategies for Effective Management

Many individuals with lactose intolerance can manage their symptoms by combining different strategies, rather than relying solely on a single enzyme. A layered approach can offer greater flexibility and relief.

Start with Lactase: For immediate, on-the-spot relief, keep lactase tablets or caplets handy when eating or drinking dairy.
Embrace Fermented Foods: Incorporating probiotic-rich yogurts and kefirs into your diet can help build gut health over time, potentially increasing your natural tolerance.
Adjust Your Dosage: The amount of lactase needed depends on the individual's sensitivity and the quantity of lactose consumed. Begin with a low dose and increase as needed.
Consult a Healthcare Provider: Before starting any new supplement regimen, especially if you have other digestive conditions, it is crucial to consult a doctor or registered dietitian.

Conclusion: Finding the Right Enzyme for You

Determining what enzymes are good for lactose intolerance depends on your specific needs, ranging from immediate relief to long-term gut health. Lactase supplements offer a reliable, direct solution for digesting dairy. For more comprehensive digestive support, multi-enzyme formulas may be beneficial, while probiotics can provide sustained relief by improving gut bacteria over time. By exploring these options and consulting a healthcare professional, individuals with lactose intolerance can effectively manage their symptoms and enjoy a more varied diet without discomfort. Remember that everyone's tolerance is different, and finding the right approach may require some experimentation.

Visit the Mayo Clinic for more information on managing lactose intolerance.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalized guidance.

Frequently Asked Questions

Lactase is the primary enzyme for breaking down lactose. While it is the most effective solution for direct lactose digestion, some people may benefit from multi-enzyme formulas or probiotics for more comprehensive gut support.

If you experience symptoms like bloating, gas, or diarrhea after consuming milk or other dairy products, a lactase supplement is likely the correct approach. For a formal diagnosis and tailored advice, consult a healthcare provider.

Lactase supplements are generally considered safe and well-tolerated. Mild side effects such as stomach discomfort or nausea can occur but are uncommon and often due to incorrect dosage or timing.

Probiotics, specifically certain strains like Lactobacillus acidophilus, can help your gut bacteria produce some lactase and ferment undigested lactose, which can reduce symptoms over time. They are a supportive, not primary, treatment.

For optimal effectiveness, you should take lactase supplements just before consuming your first bite or sip of dairy. Taking it too late will not prevent symptoms, as the enzyme must be present to break down the lactose in the food.

Lactose intolerance is a digestive issue caused by an enzyme deficiency, leading to uncomfortable but not dangerous symptoms. A milk allergy is an immune system response to milk protein that can cause serious, life-threatening reactions.

You cannot increase your natural production of lactase if you have primary lactose intolerance. However, some individuals can build up a tolerance by gradually reintroducing small amounts of lactose-containing foods under medical supervision, a process called colonic adaptation.

No. The amount of lactose varies significantly between dairy products. Hard aged cheeses and yogurt with live cultures generally contain less lactose and are better tolerated than milk or ice cream.