When we experience heartburn, we often hear about medications that reduce or neutralise stomach acid. But is the problem always too much acid?
Despite the common belief that heartburn is caused only by excessive stomach acid, some people may actually have reduced stomach acid production (hypochlorhydria), which can contribute to digestive discomfort, poor digestion and difficulties absorbing certain nutrients.
Hydrochloric acid plays many important roles in the body, which is why maintaining its proper balance is essential.
Why is stomach acid important?
1. It protects us from harmful microorganisms
Stomach acid has a very low pH (approximately 1.5–3), creating an environment where many bacteria and other microorganisms cannot survive. This makes it one of the body’s first lines of defence against unwanted microbes entering the digestive tract.
2. It supports protein digestion
Hydrochloric acid helps break down proteins into smaller components, including amino acids, making them easier to digest and absorb.
3. It supports the production of digestive enzymes and bile
Stomach acid sends important signals to the pancreas and liver, supporting the release of digestive enzymes and bile needed for the digestion of proteins, carbohydrates and fats.
4. It influences nutrient absorption
Adequate stomach acid supports the absorption of several important nutrients, including:
- iron,
- zinc,
- magnesium,
- calcium,
- vitamin B12.
Long-term digestive issues and impaired absorption may contribute to nutrient deficiencies, which can affect energy levels, immune function, hair, nails and skin health.
Low stomach acid and heartburn – how are they connected?
It may seem logical that heartburn always means there is too much acid. However, symptoms can also occur when stomach acid production is too low.
When digestion is impaired, food may remain in the stomach for longer than it should. This can contribute to pressure, fermentation and the movement of stomach contents upwards towards the oesophagus, causing reflux-like symptoms.
Acid-reducing medications, such as proton pump inhibitors (PPIs), can be very helpful and necessary in specific medical conditions. However, long-term use may further reduce stomach acid production in some individuals, which is why it is important to regularly review their use with a healthcare professional.
Possible signs of low stomach acid
Some symptoms that may be associated with reduced stomach acid production include:
- heartburn or reflux symptoms,
- bloating and increased gas,
- feeling overly full after meals,
- difficulty digesting meat or fatty foods,
- undigested food particles in stool,
- nutrient deficiencies,
- changes in gut microbiome balance.
These symptoms are not specific only to low stomach acid, so proper assessment is important.
How can we support healthy stomach acid production?
1. Eat fermented foods
Fermented foods such as sauerkraut, fermented vegetables and other probiotic foods may support a healthy digestive environment.
2. Ensure adequate zinc intake
Zinc is an important nutrient involved in the production of hydrochloric acid.
3. Chew food thoroughly
Digestion begins before food reaches the stomach. Proper chewing sends signals that prepare the digestive system for food.
4. Include bitter foods and herbs
Bitter flavours can stimulate digestive processes. Examples include:
- rocket (arugula),
- dandelion leaves,
- olive oil,
- ginger,
- cumin,
- milk thistle,
- burdock.
5. Consider individual support
Some people may benefit from targeted support, such as digestive enzymes or hydrochloric acid supplementation, but this should always be considered individually and preferably under professional guidance.
Why stomach acid matters for your skin
Healthy skin starts from within. Proper digestion and nutrient absorption provide the building blocks needed for skin repair, collagen production and maintaining a healthy skin barrier.
If digestion is impaired, it may become more difficult for the body to access nutrients important for skin health, including protein, iron, zinc, vitamin B12 and other essential compounds.
Looking for the root cause?
Digestive symptoms rarely have only one explanation. Understanding your individual situation, symptoms and nutritional status can help identify the factors affecting your health.
If you would like to explore how nutrition, digestion and lifestyle factors may be influencing your wellbeing and skin health, I invite you to book a consultation. Together, we can review your health history, symptoms and available tests to create an individualised approach tailored to your needs.
