Are Vitamins Causing You Upset Stomach?
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That’s great news, if you have an actual nutritional deficiency or you’re not getting adequate sun exposure. But for some, taking certain supplements may do more harm than good, like cause nausea or stomach pains. Here’s what you need to know.
Why Do I Feel Queasy?
“While many people tolerate their supplements without issue, especially a multivitamin, there are some known culprits that can be particularly hard on your stomach,” says Dara Ford, PhD, RDN, co-director of the masters of science in nutrition education and a lecturer in the department of health studies at American University in Washington, DC.
Dr. Ford points out that iron, vitamin C, and zinc supplements can be upsetting to the stomach and cause nausea or cramping. Exceeding the recommended upper limit of more than 45 milligrams (mg) of iron per day, 2000 mg of vitamin C, and 40 mg of zinc may cause unpleasant nausea and cramping.
Fat-soluble vitamins like A and D can be hard to digest and absorb, therefore she recommends taking them after eating some fat. Think about taking vitamins A and D after eating an avocado, eggs, or yogurt.
Additionally, fish oil can cause heartburn or reflux for people who are more sensitive to oils or high-fat content, says Marta Ferraz Valles, RD, an outpatient dietitian at The Institute for Digestive Health and Liver Disease at Mercy Medical Center in Baltimore. Therefore, they may want to avoid that trigger.
Are You Taking Too Many Vitamins or Supplements?
In general, experts advise to eat a healthy diet. “Supplement is the key word here,” says Suzie Finkel, RD, a GI dietitian at New York Gastroenterology Associates in New York City. “Vitamins and minerals are generally intended to supplement your diet if you can’t meet your needs from food alone. Eating a varied diet is generally sufficient to meet your daily needs.”
However, Finkel notes that some people may have a limited diet or a medical condition that interferes with vitamin and mineral absorption. In that case, supplementing may be appropriate.
“The best way to determine this is with your physician or dietitian,” she says. “They can look at routine bloodwork to determine if you have nutritional deficiencies that need correcting.
“I do not recommend selecting supplements on your own or assuming you have a need for them without speaking with your provider first,” she adds. “It’s easy to take too much or the wrong kind of supplements. I see patients suffer from side effects from this often.”
How Can I Take Vitamins and Not Feel ‘Blah’?
Talk to your doctor first. “Always talk to your doctor before taking a supplement, especially if you’re taking medications” says Ford. “Some supplements may reduce the efficacy of the medication and vice versa, or it may be difficult to digest both at the same time.”
Take vitamins with food and space them out. “Often times, what causes GI symptoms is not the type of nutrient that is in the supplement but how we take it,” explains Ferraz Valles. Taking it on an empty stomach can definitely cause GI distress. If taking multiple supplements, take them throughout the day, not all of them at once, she recommends. “Potentially reducing the dose, taking one instead of two tablets for example, may help reduce GI issues.”
Finkel suggests people experiment with taking supplements at different times of the day, for example after dinner or before bed instead of in the morning, to see if it will reduce stomach upset.
Go for quality. “Supplements are not well regulated,” says Ferraz Valles. “Buying supplements that are third party tested can assure you are getting what the products says and also assure it does not contain other substances that may cause an upset stomach.”
Consumers should look for a USP verified mark on the label to ensure that the supplement has been tested and its label is accurate, says Ford.
Look for simplicity on the label. “When selecting a supplement, opt for a simple ingredient list beyond the vitamin or mineral itself,” advises Finkel. “Chewables, gummies, or powders may have additional ingredients such as sugar alcohols, like erythritol or xylitol. They may also have inulin, or chicory root fiber, which is known to cause gastrointestinal upset.”
Take it in a different form. Consider changing to a liquid supplement: Liquids are often absorbed more easily and can be easier on the digestive tract. “Taking supplements in tablet form can be harder on the stomach due to the binding agents found in them,” says Ferraz Valles.
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