Experts warn that some common digestive symptoms such as stomach pain, nausea, and bowel disorders may not always be caused by the type of food or a medical condition, but may be related to a habit that many people overlook.
The Cleveland Clinic notes that dietary supplements may exacerbate certain digestive problems, such as gastroesophageal reflux disease, gastritis, ulcers, and irritable bowel syndrome.
Dr. Christine Lee, a gastroenterologist, explains that people who already suffer from these conditions are more likely to experience side effects, including:
Stomach upset.
Nausea.
diarrhea.
Acid reflux.
This is most evident with supplements containing iron, calcium, or vitamin C, which may irritate the stomach lining.
It's not just those with pre-existing health conditions who experience these symptoms; anyone can. "Taking vitamins on an empty stomach can often cause digestive upset," she tells me, explaining that it can lead to stomach pain, nausea, and diarrhea.
Iron is one of the most commonly used supplements, and daily requirements vary depending on the group:
Adult men: 8.7 mg daily.
Women (19–49 years): 14.8 mg daily.
Women (50 years and over): 8.7 mg daily.
These quantities can often be obtained from food without the need for supplements.
However, taking high doses of iron (more than 20 mg) may cause side effects such as:
Constipation.
Nausea.
Vomiting.
Stomach pain.
Health authorities warn that very high doses can be dangerous, especially for children.
Vitamin C is also a common supplement, and adults need about 40 mg daily, but taking too much can lead to stomach pain, bloating, and diarrhea.
If supplements are suspected as the cause of the problem, experts recommend several steps, most importantly taking vitamins with food rather than on an empty stomach, as this helps improve absorption and reduce stomach upset. It's also preferable to take them in the evening if the morning isn't suitable, and to avoid taking them before exercise to prevent increased stomach acid production and the resulting heartburn or acid reflux.
Easier forms of digestion can also be chosen, such as soluble, chewable, or powdered vitamins instead of traditional tablets, or the daily dose can be split into two doses instead of being taken all at once.
Experts emphasize the importance of relying as much as possible on natural food as a source of vitamins and minerals, such as leafy green vegetables, dairy products, legumes, meat and fish, instead of relying entirely on supplements.
However, it is always advisable to read the supplement instructions and consult a doctor before using them, especially for those taking other medications or suffering from chronic health conditions, to avoid any unwanted interactions or effects.
