Why Your Vitamins and Supplements Can Leave You Bloated and How to Fix It

Supplements That Can Cause Bloating

  • Abdominal pain
  • Bloating
  • Nausea, diarrhea or constipation
  • Multivitamins. These mixtures of various vitamins and minerals can have side effects, which include an upset stomach. This can happen even when you take them as directed, according to the University of Michigan Health System (UMHS).
  • Zinc. While oral zinc supplements benefit the immune system, metabolism and wound healing, according to the Mayo Clinic, these supplements can also cause side effects such as indigestion and diarrhea.
  • Iron. These supplements can also have gastrointestinal side effects, according to the Cleveland Clinic. Typically taken to treat anemia, iron supplements can cause stomach upset, constipation and dark stools.
  • Calcium. These supplements are often taken for bone health, and although they typically have few side effects, they can cause bloating, gas and constipation, per the Mayo Clinic.

Ease Bloating From Supplements

Despite the connection between vitamins and bloating, there are a number of steps you can take to help reduce or prevent bloating after taking supplements, DeLong says.

The U.S. National Library of Medicine recommends these steps if you are experiencing bloating:

  • Skip chewing gum
  • Avoid carbonated drinks
  • Limit foods with high levels of fructose or sorbitol
  • Avoid gassy foods like Brussels sprouts, turnips, cabbage, beans and lentils
  • Eat slowly
  • Choose high-quality supplements that have been tested by a third party.
  • Look for products without binders and fillers, which can irritate the GI tract.
  • Don't take too many supplements at once, as this could lead to bloating and pain.
  • Read the labels. Quality supplements come with directions for use.

Drink a full glass of water with each supplement and stick to proper dosage when taking vitamin or mineral supplements, according to the UMHS. Avoid taking a larger dose of multivitamins than what is recommended by the label or by your doctor. Doing so could potentially cause dangerous side effects.

Be sure to discuss any multivitamin or supplement use with your doctor. A registered dietitian or pharmacist can also answer any questions you have about vitamins and bloating, DeLong says.

Read more: Always Bloated at Night? Here's What Your Body Is Trying to Tell You

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