This is good news if you are actually undernourished or not getting enough sunlight. However, for some people, taking certain supplements can do more harm than good, such as causing nausea or abdominal pain. Here’s what you need to know:
Why do I feel nauseous when I take vitamins?
“Most people can take supplements, especially multivitamins, without issue, but there are some known causes that can be especially hard on the stomach,” says Co-Director of the Master of Science in Nutritional Education and RDN Dr. Dara Ford says: She is a lecturer in the School of Health at American University in Washington, DC.
Dr. Ford points out that iron, vitamin C, and zinc supplements can upset your stomach and cause nausea and cramps. Exceeding the recommended limits of 45 milligrams (mg) of iron, 2000 mg of vitamin C, and 40 mg of zinc per day can cause unpleasant nausea and cramps.
Fat-soluble vitamins such as A and D are difficult to digest and absorb, so it’s best to take them after eating fat. Consider getting vitamin A and vitamin D after eating avocados, eggs, and yogurt.
Additionally, for people who are sensitive to oils and high fats, fish oil can cause heartburn and reflux, says Marta Ferras, an outpatient dietitian with the Institute for Digestive Health and Liver Diseases at Mercy Medical Center in Baltimore. Dr. Valles says. Therefore, they may want to avoid that trigger.
Is it possible to take too many vitamins or supplements?
In general, experts recommend eating a healthy diet. “The key word here is supplements,” says Susie Finkel, M.D., a gastrointestinal nutritionist at the New York Gastroenterological Association in New York City. “Vitamins and minerals are generally intended to supplement your diet when food alone cannot meet your needs. Eating a varied diet is usually sufficient to meet your daily needs.” .”
However, Finkel notes that some people may have dietary restrictions or medical conditions that prevent them from absorbing vitamins and minerals. In that case, supplementing with supplements may be appropriate.
“The best way to determine this is to consult your doctor or dietitian,” she says. She says, “We can look at regular blood tests to determine if there are nutritional deficiencies that need to be corrected.
“We do not recommend choosing supplements on your own or assuming you need them without first consulting your provider,” she added. “It’s easy to overdose or take the wrong type of supplement. I often see patients suffering side effects from this.”
How do I take vitamins correctly?
Please consult your doctor first. “Always check with your doctor before taking any supplements, especially if you’re taking medications,” says Ford. “Some supplements can make the drug less effective, or vice versa, or both can be difficult to digest at the same time.”
Take your vitamins with meals and space them out. “Often the cause of digestive symptoms is not the type of nutrients in a supplement, but the way they are ingested,” explains Feras Valles. If taken on an empty stomach, it may cause gastrointestinal upset. If you are taking multiple supplements, we recommend taking them throughout the day rather than all at once. “Reducing the dose, for example by taking one pill instead of two, may reduce digestive problems.”
Finkel recommends trying taking the supplement at different times of the day, such as after dinner or before bed, rather than in the morning, to see if it reduces stomach upset.
Pursue quality. “Supplements are not well regulated,” says Feras Valles. “Purchasing supplements that have been third-party tested can ensure that you are getting what the product says it will be and that it does not contain other substances that may cause stomach upset.” I can guarantee that.”
Consumers should look for the USP certification mark on the label to ensure the supplement has been tested and the label is accurate, Ford says.
Strive for simplicity in your labels. “When choosing a supplement, choose a simple list of ingredients, not just the vitamins and minerals themselves,” Finkel advises. “Chewables, gummies, and powders may contain additional ingredients such as sugar alcohols such as erythritol and xylitol. They may also contain inulin, the fiber from chicory root, which is known to cause gastrointestinal upset. It may be included.”
Please take it in a different way. Consider switching to liquid supplements. Liquids are often more easily absorbed and may be easier on the digestive system. “Taking supplements in pill form can be difficult on the stomach because they contain binders,” says Ferraz-Vallés.
