70% of women over 40 are deficient in digestive enzymes

“Digestive enzymes act as triggers for all the body’s biochemical reactions—we literally depend on them to live,” explains Michelle Schoffro Cook, Ph.D. Yet 7 in 10 women over 40 don’t get the dietary enzymes they need. That’s a problem, says Fred Pescatore, M.D. “Enzymes not only break down food so its nutrients can be used by the body, they also fight inflammation, boost immunity and help you sleep, so shortfalls can trigger fatigue, fog, bloat and more,” he says. Adds Cook, “When enzymes are depleted, foods that are improperly digested can produce misguided immune responses that result in food sensitivities.”

Aging is a top culprit since the body’s ability to produce enzymes drops by 40% from age 20 to 50.

Doctors can test for nutrient shortfalls caused by enzyme deficiencies, but there’s no reliable test for enzyme deficits. However, given widespread depletion, all women can benefit from the strategies below.

Eating enzyme-rich foods can help. Raw fruits and veggies are the best sources, so Dr. Pescatore advises enjoying three to five servings a day (try pineapple, onions, carrots, celery, tomatoes and leafy greens) and eating fermented foods like sauerkraut and pickles several times a week (they’ve been shown to boost good gut bacteria that produce their own enzymes).

Consider supplements. Dr. Pescatore and Cook advise taking a broad-spectrum supplement before meals to break down proteins, starches, fiber and fats. (One to try: Enzymedica Digest Basic, Amazon.com). After two to four weeks, many women find they can gradually reintroduce foods they were previously sensitive to.