Stomach acid, also known as gastric acid, is secreted by the stomach lining and has several important functions for digestion and general health. It helps to break down the food we eat, particularly proteins by activating the enzyme pepsin, aids in the absorption of minerals such as iron, calcium and magnesium, and activates intrinsic factor, which is needed to absorb vitamin B12. Our stomach acid is also an essential part of our defence system against potentially harmful pathogens like bacteria and yeast that enter the body in food.

• Symptoms of low stomach acid can include:
• A range of gastrointestinal symptoms such as a feeling of fullness early in a meal, bloating, nausea, heartburn, flatulence and undigested food in your stools
• Hair loss and weak, brittle fingernails
• Nutrient deficiencies including vitamin B12, calcium, iron and magnesium
• Fatigue, weakness and headaches

Our levels of stomach acid can become low in response to a number of different factors. Chronic stress can decrease our production, as can a deficiency in certain nutrients such as zinc and the B vitamins, either through poor dietary intake or nutrient loss from stress, smoking or alcohol consumption. A chronic infection with the bacteria Helicobacter Pylori has also been shown to reduce gastric acid production.

The occurrence of low stomach acid does increase as we age and affects half of people over the age of 60. By age 85, 80% of relatively healthy people have low stomach acid. Despite this fact, many people presenting with the above symptoms will be prescribed medication such as PPIs, which reduce the secretion of stomach acid from special cells in the stomach known as “proton pumps”. Long term use of antacids of PPIs may decrease our natural production of stomach acid and could actually exacerbate digestive symptoms. While we do not recommend that you stop any prescribed medication, it is something to be aware of and discuss with your doctor if you have any concerns.

The first stage of digestion is called the cephalic phase and is triggered before food even hits the mouth. The cephalic phase is initiated by the sight, smell, thought or taste of food. This stage is crucial and gets the stomach ready to receive food. Amongst other essential processes, one crucial change that happens in the cephalic phase is the secretion of stomach acid. Eating on the run, whilst stressed or in a rush, or whilst occupied with other things (like watching TV or working) means that the cephalic phase may be compromised - stomach acid secretion may then be suboptimal and the low levels of stomach acid may result in symptoms of poor digestion.

To help support optimal stomach acid before the fork reaches your mouth, try these techniques:

1. Take your time to prepare the food – smell and savour as you are cooking
2. Sit down at the table to eat, and not on the run
3. Keep mealtimes relaxed and free from distractions
4. Take a couple of moments to observe the colours, textures and smells of your meal – this will start to get saliva flowing

Other ways to naturally increase your stomach acid production include:

• Chewing food thoroughly will stimulate your stomach acid production and break down your food, making it easier to digest
• Eat smaller meals and take breaks in between courses
• Increasing intake of foods rich in zinc, including seafood, red meat, nuts, seeds and legumes
• Taking a teaspoon of apple cider vinegar before meals to stimulate digestion
• Using a digestive enzyme complex with betaine HCl to support digestive enzyme function, as well as supporting stomach acid function
• Low stomach acid can also be associated with an imbalance in gut bacteria, so a broad-spectrum probiotic supplement may be supportive