That could make heartburn or reflux even worse. DO try easy-to-digest formats. Tablets tend to be harder to digest due to the binding agent used to hold them together, Dr. Lee explains. Dissolvable, chewable, powder or gummy vitamins tend to be easier to digest. DO reduce your dose size. Taking a smaller dose of a vitamin daily is always better than taking a large dose once a week or month, Dr.
If you take several vitamins each day, try taking half with breakfast and half with dinner. DO eat a diet rich in vitamins. According to the Cleveland Clinic , vitamins can upset stomachs by being taken at the wrong time. It's wise to take vitamins with food as it increases absorption of the nutrients while decreasing your risk of experiencing gastrointestinal distress. Making sure your meal contains some fat —vegetable oil, nuts and oily fish are among the healthiest fat sources — will help the fat-soluble vitamins in a multivitamin be absorbed.
The form of your supplement may make a big difference in how well you tolerate it. If you're looking for a multivitamin that won't cause nausea, then dissolvable, chewable, powder or gummy vitamins are a good bet, as they can be easier to digest than tablets.
Nutrition Nutrition Basics Vitamins and Supplements. Claudia is a registered dietitian with a PhD in physical activity, nutrition and wellness. This may increase their risk of side effects 4. Food companies sometimes add nutrients to foods during the manufacturing process. These are fortified foods.
Some people may also experience severe allergic reactions to certain multivitamins, although this is very rare. If you notice hives, difficulty breathing, or swelling of the face, tongue, lips, or throat after taking a multivitamin, seek emergency medical help immediately. Side effects in children are similar to those that adults may experience.
However, children are likely to experience them at much lower doses than adults. In other words, children who take multivitamins may have a higher risk of consuming extremely high levels of nutrients, which can lead to nutrient overdoses and even death in severe cases. Companies market many multivitamins specifically for infants and children. This may explain why experts report that children who consume multivitamins have a high risk of exceeding the UL, particularly for vitamin A, folic acid, and zinc 4.
Scientists consider this to be a lead cause of poisoning in children 6 years old and under 4. To reduce the risk of side effects or toxic overdoses, make sure to consult your healthcare provider before giving your child a multivitamin. Multivitamins are generally safe as long as they provide nutrient levels that fall within the DRI guidelines.
Some people experience gut-related side effects when they first start taking a multivitamin, but these usually resolve quickly. Other side effects are rare. Nutrient levels in some multivitamins may sometimes even reach or exceed the daily UL. Megadoses of some nutrients may not be particularly harmful, but extremely high doses of certain nutrients can seriously harm your health 4. Some of these cause more side effects at higher dosages than others.
The sections below highlight the nutrients from each category that may be particularly harmful if you take them at high doses. This is because your body tends to flush out excess intakes of these vitamins through your urine. Still, intakes that are several times over the UL may result in a variety of issues.
For instance, vitamin C intakes that are three times larger than the UL may cause cramps, diarrhea, nausea, vomiting, or migraines 6 , 7. Excess vitamin B3 , also known as niacin, starting from intakes three times above the current UL may result in stomach pain, high blood pressure, vision problems, and liver damage 8. Similarly, taking vitamin B6 at 10 times above the UL over the long term has been linked to skin lesions, light sensitivity, heartburn, and neurological problems 9.
Finally, excess intakes of vitamin B9 , also known as folic acid, may weaken the immune system, cause neurological problems, and mask a severe vitamin B12 deficiency Multivitamins that offer large amounts of fat-soluble vitamins can be harmful, as excess levels of these vitamins can build up in the body. For instance, excess intakes of vitamin A may cause headaches, liver damage, weaker bones, and birth defects Smokers and former smokers may especially benefit from avoiding multivitamins containing high amounts of vitamin A or beta carotene, which the body can convert into vitamin A.
While most of the time the focus on nutrients surrounds not getting enough, getting too much of a good thing is very real—and that can cause an upset stomach too and unfortunately, sometimes more serious health problems.
The National Institute of Health is a great resource to look up different vitamins and nutrients, detailing how to get them from food and what to keep in mind if you're using a supplement.
The fact sheets include the recommended daily requirements by age and gender, signs of getting too much or not enough, and medications they may interact negatively with.
It's also important to know that supplement companies are not regulated by the U. Food and Drug Administration. A report published in the Journal of the American Medical Association states that nearly supplement products contain active ingredients not listed on the label. This shows just how important it is to really trust the company you're buying from.
Also, check the ingredients list so you're aware of any fillers or other ingredients that may not agree with you. For example, some gummy vitamins contain artificial sweeteners which some may find hard to digest. Supplements shouldn't cause digestive distress. Plain and simple. If it is something you're experiencing, troubleshooting with the tips Dr.
Rajapaksa gives above just might make all the difference. If not, just ask your MD for help. They can offer advice and may also hook you up with a registered dietitian who can give you tips on getting your nutrients through food so you can rely on supplements less. That is, after all, a far more delicious way to get your vitamins.
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