Bio Complete 3$69.95
- Tributyrin has never been shown to fix gut lining in humans, only in rats who were given a high ethanol diet!
- 200mg of guar gum is NOT going to promote a healthy gut microbiome - pathetic dose
- The best prebiotics contain several grams of prebiotic fiber
- Only uses ONE probiotic bacteria - HIGHLY UNUSUAL!
Bio Complete 3 Review Summary
Bio Complete 3 is yet another rip off gut health supplement from Gundry MD. This supplement is just some B. coagulans, a pathetically small dose of prebiotic fiber, and a triglyceride. This is not going to do anything amazing for your gut. Then there’s the fact that “leaky gut” is a made up illness anyway; as far s I can tell, it doesn’t exist! At the end of the day, if you need to fix a microbiome imbalance, use a full spectrum probiotic backed up with a good serving of prebiotic fiber. If you want to optimize gut health over the long term, use a high quality prebiotic/probiotic stack. Bio Complete 3 is a waste of money.
What is Gundry MD Bio Complete 3?
Bio Complete 3 is another gut health supplement from Gundry MD. Dr. Gundry has managed to create one of the most popular supplement brands in the US right now, seemingly out of nowhere. His range of supplements covers everything from digestive health to fat loss, and they are all premised on his thus-far unproven theory of “leaky gut syndrome”. Other popular stacks, like Total Restore, are also aimed at fixing “leaky gut syndrome”. Check out our review to see the pros and cons of Total Restore.
According to the official Gundry MD website, Bio Complete 3 is an “all-in-one prebiotic, probiotic, and postbiotic formula” which can help you:
- Lose weight faster
- Lose “stubborn” body
- Reduce fatigue and increase energy
- Completely eradicate digestive issues
- Reduce cravings for unhealthy foods
Those are some pretty impressive claims for a humble gut health supplement. Of course, prebiotics and probiotics can promote fat loss and improve energy levels through improved digestive health.
So the question is, does Bio Complete 3 really work? Is it the best supplement for you and your gut? Is it safe? What is a “postbiotic” and how is it different to a probiotic? How does Bio Complete 3 compare to other gut health supplements? Read our detailed Bio Complete 3 review now and find out!
How is Bio Complete 3 supposed to work?
Gundry MD describes Bio Complete 3 as an all-in-one gut supplement. The “complete 3” part of the name refers to the fact that this supplement is supposed to be a prebiotic, a probiotic, and a post-biotic.
You’re forgiven if you’ve never heard of “post-biotic” before; neither have we!
So how is this gut health supplement supposed to work?
Prebiotics are water soluble fibers which feed your gut bacteria. Good prebiotics will selectively feed your health-promoting gut bacteria, helping them out-compete and dominate less healthful, or downright harmful bacteria species in the gut.
Probiotics are exogenous bacteria strains which are used to re-balance the gut microbiome. Probiotic supplements typically provide large quantities of the bacteria species which dominate a healthy, balanced gut. They may also deliver bacteria species which compete with harmful bacteria for the same food sources, thereby diminishing their ability to divide and grow.
Post-biotics is not a widely-used concept. In the case of Gundry MD Bio Complete 3, post-biotic means alleviating symptoms of “leaky gut syndrome” and strengthening the gut lining.
So that’s how Bio Complete 3 is supposed to work. But does it really do these things? Let’s take a look at the ingredients and find out!
Bio Complete 3 Ingredients
What are the ingredients in Bio Complete 3?
Here is the Bio Complete 3 ingredients list which you can see on the bottle:
In case that image doesn’t load, here is a list of Bio Complete 3’s ingredients along with doses:
- Tributyrin (as CoreBiome) – 1000mg
- Sunfiber – 200mg
- Bacillus coagulans (Pro DURA) – 16mg/2 billion CFU
Unsurprisingly, Bio Complete 3 has a three-part formula split into prebiotic, probiotic, and “postbiotic” components. Also unsurprisingly, some of the ingredients in Bio Complete 3 are not used in other gut health supplements, and are relatively unknown quantities. Let’s look at these ingredients in a little more detail.
Tributyrin – 1000mg
Burtyate is a short-chain fatty acid; it is formed in the gut during the fermentation of undigested polysaccharides. Butyrate is known to have many important biological effects, including anti-inflammatory and immuno-protective effects.
Tributyrin is a triglyceride; it is used in the manufacturing of margarine. Thus far, it has only been studied in the context of chronic-binge ethanol exposure in mice. In other words, tributyrin has been shown to reduce oxidative stress and inflammation in the mouse colon during acute or chronic-binge ethanol exposure.
The average person does not experience chronic-binge ethanol exposure on a regular basis. The average person does not have the same colon as a mouse.
The inclusion of tributyrin in Bio Complete 3 is extremely concerning given that it has not been properly studied in humans and that it is thought to be cytotoxic in large doses. The science just doesn’t support the use of this Bio Complete 3 ingredient!
Sunfiber – 200mg
It is hard to find out exactly what Sunfiber is; the manufacturer’s website just tells you that it is an amazing fiber obtained from guar. There are no real details available on the website telling us how Sunfiber is made, what it contains, and so on.
Other sources claim that Sunfiber is partially hydrolyzed guar gum (PHGG). This would make sense; PHGG is an effective prebiotic which has been shown to stimulate the growth of probiotic bacteria and native gut microflora (source).
However, Bio Complete 3 gives us just 200mg of Sunfiber. That is a pathetically small dose if it turns out to be partially hydrolyzed guar gum. For some context, the studies showing the biggest improvements in digestive health from PHGG supplementation used about 6g of the stuff per day (source).
Bio Complete 3 doesn’t give us anywhere near enough Sunfiber to make a difference to your digestive health. Gundry MD is leveraging an effective ingredient’s name while keeping costs to a minimum!
Bacillus Coagulans – 2 Billion CFU
If you are going to use just one probiotic, then Bacillus Coagulans is not a bad option. This probiotic bacteria is commonly prescribed for combating viral diarrhea and diarrhea caused by antibiotics. So if you have persistent diarrhea and you suspect it is caused by harmful bacteria overgrowth, Bacillus Coagulans might be a good solution to try (under medical supervision of course).
However, this ingredient is not making us overly-enthusiastic about Bio Complete 3. Most high-quality, professionally-designed probiotics provide a cocktail of probiotic bacteria – in large quantities – which together redress imbalances in the gut microbiome.
There is no way for you to accurately judge the cause of your digestive issues without proper tests, so taking one single probiotic bacterium is a blind stab in the dark. This is why good probiotics provide a diverse array of bacteria which roughly resembles a healthy gut microbiome.
Bio Complete 3 has gone with just one probiotic bacterium, presumably to stick to the idea of being a three-pronged solution. But it has left it a weak, potentially harmful gut supplement capable of making imbalances worse.
Bio Complete 3 Formula Analysis: Is it any good?
If you’ve read our review of the Bio Complete 3 ingredients above, then you already know that we are far from impressed with this “all-in-one” gut supplement.
The number of ingredients in Bio Complete 3 is not the problem; the best prebiotics on the market now contain a similar number of ingredients. The primary problem with Bio Complete 3 is the ingredients chosen by Gundry MD.
We do not think any of the ingredients in Gundry MD Bio Complete 3 are going to make a significant, positive difference to your digestive health (and by extension, your body weight, metabolism, or energy levels).
Tributyrin is a triglyceride used in the manufacture of margerine; it has never been shown to have any positive effect on the gut lining of humans. The only studies showing that tributyrin has a positive effect on gut lining have been done on mice exposed to chronic-binge ethanol exposure.
Sunfiber is (as far as we know) a form of guar gum. It has been shown to improve digestion in numerous clinical trials, and it seems to be a great prebiotic for selectively feeding native, healthful gut microflora. However, studies showing it having a meaningful positive effect have given participants over 5g of the stuff per day! Bio Complete 3 gives us just 200mg, which is a pathetic dose.
The inclusion of just one probiotic bacteria in Bio Complete 3 – a supplement which claims to be an “all-in-one” gut health stack – is almost laughable. Every good probiotic provides a comprehensive cocktail of bacteria to help rebalance the gut.
Going “all-in” on one bacterium is a risky approach to gut microbiome optimization; you risk making an imbalance even worse!
So all things considered, Bio Complete 3 is a poor choice of supplement if your goal is better gut health and improved digestion. One of the main active ingredients is totally unproven to do what Gundry is telling us it does. The dose of prebiotic fiber in Bio Complete 3 is pathetically small, and there’s only one probiotic bacteria strain.
Gundry MD has tried to make this supplement a prebiotic, probiotic, and postbiotic. In the end, Bio Complete 3 does none of these things properly!
What is the best Bio Complete 3 Alternative?
What is the best alternative to Bio Complete 3 on the market?
Or to put that another way, if Bio Complete 3 doesn’t work, what does?
In our opinion, the best alternative to Bio Complete 3 on the market today is YourBiology Gut+. Bio Complete 3 contains just three ingredients, and the only real active ingredient is the prebiotic fiber (Sunfiber). However, the dose of prebiotic fiber you get from Bio Complete 3 is ridiculously small – just 200mg!
By contrast, YourBiology delivers a large dose of prebiotic fiber which selectively feeds your healthy gut bacteria alongside a perfect probiotic bacteria blend formulated to optimize the microbiome for intestinal health, weight management and energy levels. YourBiology Gut+ will slowly rebalance and recalibrate your gut microbiome over time.
Compared to Bio Complete 3, YourBiology delivers:
- More comprehensive gut protection
- Nourishment for existing gut bacteria
- Replenishment of gut microbiome with healthy bacteria species
- Better appetite control and weight management support
- Fewer side effects
Studies show that consuming plenty of prebiotic fiber every day is as or more effective than taking probiotics, and it delivers much more lasting benefits since prebiotics don’t stop producing benefits a few hours after you take them!
Learn more from the official website: YourBiology.com.
Is Bio Complete 3 good for weight loss?
One of the pros of Bio Complete 3 is apparently its ability to help you lose weight. Many of the Bio Complete 3 reviews posted on the Gundry MD website talk about how the supplement helped them lose weight, manage their weight better, and defeat food cravings or binge eating. According to many professional reviews of Bio Complete 3, this gut health supplement can facilitate smoother digestion, improve weight management, increase energy, reduce cravings for unhealthy food, and build muscle strength.
However, we highly doubt that these reviews map onto reality.
There is no evidence that the ingredients in Bio Complete 3, at least at these dosages, are effective for promoting weight loss or supprting weight management.
The best way to naturally support weight loss is to consume more prebiotic fiber on a daily basis. The best prebiotic supplements can definitely help you lose weight and crucially keep the weight off by bolstering your healthy gut bacteria. But Bio Complete 3 contains a trivial amount of prebiotic fiber; just 200mg per serving, compared to the 5g recommended dose of Sunfiber.
So if you are looking to lose weight, opt for a better prebiotic and probiotic stack which will help eliminate food cravings, control appetite, and speed up fat loss.
How To Take Bio Complete 3
What is the best way to take Bio Complete 3?
According to the Gundry MD website, it is recommended to take two small capsules twice per day, preferably before a meal. This is supposed to be the best way to take Bio Complete 3 for optimal results and minimal side effects.
In reality though, it doesn’t matter when you take Bio Complete 3. As explained above, the dose of prebiotic fiber in Bio Complete 3 is far too small to really have any effect on your digestion. It therefore matters very little whether you take Bio Complete 3 with or without food. The same can be said of the probiotic component, as we have one strain found in common fermented foods, so again timing doesn’t matter.
For reference, the recommended dosage for prebiotic fiber intake is 2-5g daily, depending on the type of fiber being used. Sunfiber, the prebiotic in Bio Complete 3, has been found to be effective at doses of 5g and up. Clinical trials suggest you need at least this much to see significant benefits. The dose of Sunfiber in Bio Complete 3 is 200mg – that’s a big problem!
Bio Complete 3 FAQs
Here are some of the most frequently asked questions about Bio Complete 3. If you have any questions not covered here or elsewhere in out Bio Complete 3 review, please post them in the comments at the end and we’ll answer them as best we can.
What is the best time to take Bio Complete 3?
Bio Complete 3 is best taken in the morning either with or without food. When taking prebiotics and probiotics, it is more important that you taken them every day at roughly the same time than it is to take them at any particular time.
How long does it take for Bio Complete 3 to work?
According to Gundry MD, it can take two to four weeks to see any results from Bio Complete 3. Clinical data suggests that it is possible to see benefits from probiotics (such as Bacillus coagulans) in as little as a week, and most people see major improvements in digestive health after 6-8 weeks of taking a prebiotic. In reality, we don’t think you’re going to see significant results from Bio Complete 3 no matter how long you take it for! Each serving gives us just 200mg of fiber, which is a pathetically small dose.
Is Dr Steven Gundry credible?
Scientists and dieticians have classified Gundry’s claims about lectins as pseudoscience, and major medical professional bodies have raised concerns about the scientific validity of many of his claims. His claims that lectins are the cause of metabolic diseases is not backed up by any independent research or clinical data; he merely leans on his experience as a cardiac surgeon to back up his claims and sell his supplements.
Can I take Bio Complete 3 on an empty stomach?
Yes, you can take Bio Complete 3 on an empty stomach. It is actually recommended to take probiotics ideally on an empty stomach (i.e., 2-3 hours after your last meal and 30 minutes prior to the next meal). The same goes for prebiotics.
Does Bio Complete 3 cause constipation?
While Bio Complete 3 has no significant adverse effects in most users, there is a risk that the supplement will cause constipation, bloating, gas and cramps. Bio Complete 3 contains one ingredient – Tributyrin – which has not been properly studied in humans and may cause significant digestive distress. The combination of tributyrin with a small dose of prebiotic fiber and some probiotic bacteria may cause noticeable digestive discomfort, and side effects including botjh constipation and diarrhea.
Is Bio Complete 3 FDA Approved?
No, Bio Complete 3 is not FDA approved. Because dietary supplements are not under the jurisdiction of the FDA, NONE of them are FDA-approved! That said, Bio Complete 3 does claim to be an effective treatment for a medical condition: “leaky gut syndrome”. We highly doubt that this medical condition actually exists; we believe it is something invented by Gundry to sell supplements. But because it is making medical claims, perhaps Bio Complete 3 should fall under FDA jurisdiction!
Bio Complete 3 Side Effects
Is Bio Complete 3 dangerous? Will it cause side effects?
The answer, unfortunately, is “probably yes” to both of these questions.
Tributyrin is known to be cytotoxic in large doses. It has not been properly tested for its suitability as a human dietary supplement. We certainly would not feel comfortable taking 1000mg of the stuff on a daily basis for a long period of time.
We’re also concerned that Bio Complete 3 describes itself as a “daily supplement” when probiotic bacteria should not be taken every day for prolonged periods of time.
Consuming probiotic bacteria every day for extended periods of time will cause side effects, including:
- Stomach cramps
- Loss of appetite
- Nutrient deficiency
The fact that Bio Complete 3 is highly unlikely to deliver substantial benefits means that any side effect risks are completely out-sized relative to potential gains.
The side effect risks of Bio Complete 3 are significant, especially when compared to high-quality probiotics and prebiotics. Bio Complete 3 users may experience side effects such as indigestion, cramps, nausea, constipation, diarrhea, and bloating. Limiting the use of Bio Complete 3 to a few days should mitigate side effects.
Bio Complete 3 Review Conclusion: Does it really work?
Is Bio Complete 3 a good option for people looking to enhance their gut microbiome and promote optimal health?
No, not at all!
Does Bio Complete 3 really work as advertised?
No, it doesn’t. Bio Complete 3 is claimed to improve digestive health, energy, and weight. Yet there is little evidence to support using its ingredients for digestive health. We don’t see how Bio Complete 3 can possibly claim to improve digestive health and help with weight loss.
Overall, we think Gundry MD Bio Complete 3 is a complete waste of money. It is incapable of actually delivering on the promises made by the manufacturer; the ingredients are just not going to make a meaningful, positive impact on your gut microbiome.
If anything, we think Bio Complete 3 is likely to cause side effects if used on a daily basis, all without any notable improvements in digestive health.
If you want to learn why we have such an issue with this stack, please read our full review of Bio Complete 3’s formula. We explain in detail why the ingredients are completely useless when it comes to recitfying digestive issues, and may even be counterproductive for improving digestion, increasing energy levels and aiding with weight management.
If you want some help optimizing your gut microbiome for good overall health, don’t waste your money on Gundry’s gimmicky supplements like Bio Complete 3 or Total Restore.
Instead, opt for a high-quality prebiotic which will selectively feed your native, health-promoting gut bacteria.
Johan Theorin is an author, editor, and competitive cyclist. He is the author of most of the content on this website, and he is the site editor. Johan has spent years researching joint health, sports performance and recovery. He is a leading biohacking expert and an experienced physiotherapist.