Health
Supplements That Could Harm Your Digestive Health, According to Experts
Supplements are often seen as a convenient way to enhance health, but some can negatively impact your digestive system. Despite being marketed as “natural” or “gut-friendly,” certain vitamins, herbs, and over-the-counter pills can cause nausea, bloating, constipation, or even long-term gastrointestinal issues.
Many commonly used supplements may irritate the stomach lining, disrupt digestion, or interact unfavorably with medications. This is particularly true when taken in high doses or over extended periods. To safeguard your digestive health, it is essential to be informed about supplements that doctors advise using with caution.
Calcium
Calcium, vital for strong bones, muscles, and nerves, is often recommended alongside vitamin D to improve absorption. However, Dr. Dasgupta notes that some calcium supplements can cause constipation and bloating, especially in doses exceeding 1,200 mg per day.
“Calcium carbonate is more likely to cause discomfort than calcium citrate,” he advises. If you experience gastrointestinal issues, consult your doctor about alternatives.
Magnesium
Magnesium is crucial for regulating muscle and nerve function, maintaining blood sugar and pressure, and building protein, bones, and DNA. While many use magnesium supplements as a sleep aid, Dr. Dasgupta warns, “doses over 350 mg per day often cause diarrhea.”
“Magnesium oxide and citrate forms are more likely to cause digestive upset,” he adds. If you experience these symptoms, it is important to inform your doctor.
Fish oil or omega-3
Fish oil or omega-3 supplements are popular for supporting muscle activity, brain health, and cell growth. However, Dr. Dasgupta cautions that doses above three grams per day can lead to stomach discomfort, acid reflux, and diarrhea.
To minimize side effects, he recommends taking them with food.
Vitamin C
Vitamin C is known for boosting the immune system and aiding in faster healing. It also protects cells from free radicals, which increase the risk of heart disease, cancer, and other illnesses. Nonetheless, Dr. Dasgupta points out that excessive vitamin C can be detrimental.
“High doses over 2,000 milligrams per day can lead to diarrhea, stomach cramps, and bloating due to vitamin C’s acidity and water-attracting effect on the intestines,” he explains. Ensure your supplementation stays within a healthy range.
Vitamin C generally promote gut health by supporting a diverse and balanced microbiota. However, Dr. Dasgupta notes that these supplements can cause “gas, bloating, and stomach pain, especially in those with sensitive digestion.”
He advises not exceeding 10 billion CFUs per day.
Protein powders
Protein powders are beneficial for muscle growth, tissue repair, and hormone production. Yet, Dr. Dasgupta warns of potential digestive issues, especially with whey or casein-based formulas.
“Protein powders can lead to bloating, gas, and diarrhea, particularly for those who are lactose intolerant or consume more than 40 grams per serving,” he states. To select a suitable formula, consider consulting a nutritionist.
Fiber supplements
Fiber supplements, such as those made from psyllium husk or inulin, aid digestion by bulking up stool and promoting satiety. However, Dr. Dasgupta warns that high doses above five grams per day can cause gas, bloating, and cramps.
To avoid these issues, take fiber supplements with plenty of water and ensure you stay within healthy limits.
By staying informed about these supplements, you can make better choices for your digestive health and overall well-being. Always consult with healthcare professionals before making changes to your supplement regimen.
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