Stomach Acid and Betaine - Pebble Nutrition

Role of stomach acid

Stomach acid plays a vital role in creating an acidic environment necessary for digesting food and absorbing nutrients. It’s one of the essential first steps in healing your gut.

Stomach acid (hydrochloric acid) is essential for breaking down food, absorbing key nutrients (e.g., vitamin B12, iron, calcium, and magnesium), and killing harmful bacteria and pathogens in the stomach.

Why do we become low in stomach acid?

Low stomach acid can result from low level of minerals, chronic stress (stress triggers the release of cortisol, which can inhibit the production of stomach acid, weakening digestion over time), or acid-reducing medications (e.g. Gaviscon, Rennie’s, Omeprazole).

Stomach acid naturally decreases with age, which is particularly relevant for menopausal women. As oestrogen levels decline, it can reduce stomach acid production, affecting digestion and nutrient absorption.

Symptoms of low stomach acid

Bloating, belching, and flatulence after eating
Inability to digest meat
Heartburn/Indigestion/acid reflux
Bad breath
Poor mood
Diarrhea or constipation
Undigested food in stools
Iron deficiency
Weak, peeling or cracked fingernails
Fatigue
Adrenal fatigue
Candida or bacterial overgrowth (including H pylori).
Malabsorption of foods
Long-term issues can result in nutrient deficiencies

(You don’t need to experience all of these symptoms.)

Testing for Low Stomach Acid

You can try a simple at-home test called the bicarbonate of soda test to check for low stomach acid.

First thing in the morning, before any food or drink. Mix about half a glass (4 ounces) of water, squash or juice with 1/4 teaspoon of bicarbonate of soda.

Drink it on an empty stomach and time how long it takes you to burp or belch. If it takes longer than three minutes, this is indicating low stomach acid.

You can repeat this test a few mornings in a row if you want to be really sure about your stomach acid levels.

I have low stomach acid, what next?

If you have low stomach acid, treatment includes Betaine Hydrochloride (HCl).

I recommend this Betaine supplement:

Finding the right dosage of Betaine for you

Important: Only take Betaine after a substantial portion of protein (e.g., chicken, meat).

Skip betaine with meals containing eggs, fish, or vegetarian options.

If at any dose it causes discomfort, reduce excess acid with 1/4 to 1/2 teaspoon of bicarbonate of soda in water.

Day 1: Start by taking one Betaine capsule at the end of an evening meal containing protein. Observe any changes in the stomach or belly button area within an hour, such as a slight stomach ache, sore throat, headache, or joint aches. These symptoms may occur with too much stomach acid.

Day 2: Stick with the one-capsule dose. If no changes occur, proceed to the next step.

Day 3: Take two Betaine capsules at the end of an evening meal containing protein.

Day 4: Take 3 betaine capsules at the end of a protein rich evening meal. Many people find 2 to 3 capsules to be their ideal dose.

Day 5 and onwards: Continue increasing the number of capsules every two days (with each protein-based evening meal), until a dose results in stomach ache or any other type of discomfort mentioned for day 1. At this point, decrease the dose by one capsule per meal (e.g. if discomfort occurs at 4 capsules, your optimal dose is 3 capsules). If you exceed 6 capsules, consult a nutritionist for further guidance.

Once a dose is established, continue this dose at subsequent meals.

Additional tips

Avoid drinking large amounts of water with meals, which can dilute stomach acid.
If you don’t take enough betaine that the stomach needs, for example if you take 2 capsules, when you actually need 4 capsules, you won’t see any benefits. This is why it’s important to
increase the dosage each evening to find the optimum dose for you.
With smaller meals, less betaine HCl is needed, so a reduced dose may be adequate.
Eat slowly and chew your food.
If you’re largest protein meal is at lunchtime, feel free to take then instead of the evening.
A common question is whether fermented foods like kimchi, sauerkraut, or apple cider vinegar can help digestion. The answer is yes they can, however, these foods are high in histamines, which can be problematic for many menopausal women, so monitor for any reactions.
Apple cider vinegar can help digestion a little, but it can encourage candida growth in many, so I don’t typically recommend it. Instead, I prefer using betaine, which is pure hydrochloric acid and works more effectively.