Khaberni - Experts warn that some common digestive symptoms such as stomach pain, nausea, and bowel disorders may not always be caused by food or a medical condition, but may be linked to a habit many overlook.
Cleveland Clinic notes that dietary supplements may exacerbate some digestive issues, such as gastroesophageal reflux, gastritis, ulcers, and irritable bowel syndrome.
Dr. Christine Lee, a gastroenterology specialist, explains that individuals who already suffer from these conditions are more prone to experiencing side effects, which include:
Stomach disorders.
Nausea.
Diarrhea.
Acid reflux.
This is particularly apparent with supplements containing iron, calcium, or vitamin C, which may irritate the stomach lining.
Not only those with existing health issues, but anyone can suffer from these symptoms. Lee says, "Taking vitamins on an empty stomach often causes digestive disorders," explaining that it can lead to stomach pain, nausea, and diarrhea.
Iron is one of the most commonly used supplements, and daily needs vary by group:
Adult men: 8.7 mg daily.
Women (19–49 years): 14.8 mg daily.
Women (50 years and older): 8.7 mg daily.
It is often possible to obtain these amounts 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 excessive consumption may lead to stomach pain, bloating, and diarrhea.
If supplements are suspected to be the problem, experts recommend several steps, the most important being to take vitamins with food instead of on an empty stomach, as this helps improve absorption and reduce stomach disorders. It is also advisable to take them in the evening if the morning is not suitable, and to avoid taking them before exercising to prevent increased stomach acid secretion and potential heartburn or reflux.
It is also possible to choose easier-to-digest forms such as soluble, chewable, or powdered vitamins instead of traditional tablets, or to split the daily dose into two instead of taking it 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 vegetables, dairy products, legumes, meats, and fish, instead of relying entirely on supplements.
However, it is always advisable to read the instructions of supplements and consult a doctor before using them, especially for those who are taking other medications or suffering from chronic health conditions, to avoid any interactions or undesirable effects.
