Health
7 Supplements That Could Upset Your Stomach According to Doctors
When it comes to maintaining good health, many people turn to supplements as an easy way to fill in nutritional gaps. However, not all supplements are as benign as they seem, especially when it comes to your digestive system. While marketed as natural and gut-friendly, some can cause uncomfortable symptoms like nausea, bloating, and constipation, or even lead to long-term gastrointestinal issues. Here are ten supplements that doctors advise you to approach with caution if you’re concerned about your digestive health.
Calcium
Calcium is essential for strong bones, muscles, and nerves, but it can also cause digestive discomfort. Dr. Dasgupta notes that “calcium carbonate is more likely to cause discomfort than calcium citrate,” particularly at doses above 1,200 mg per day. This can lead to constipation and bloating, so it’s crucial to monitor your intake and consult your doctor if you experience any issues.
Magnesium
While magnesium is vital for regulating muscle and nerve function, high doses can upset your stomach. Dr. Dasgupta warns that “doses over 350 mg per day often cause diarrhea.” Forms like magnesium oxide and citrate are more likely to lead to digestive troubles. If you notice any side effects, it’s best to speak with your healthcare provider.
Fish Oil
Fish oil supplements, rich in omega-3 fatty acids, are popular for their health benefits. However, Dr. Dasgupta cautions that doses above three grams per day can lead to “stomach discomfort, acid reflux, and diarrhea.” To minimize these effects, consider taking fish oil with food.
Vitamin C
Vitamin C is known for boosting immunity and protecting cells, but too much can be problematic. Dr. Dasgupta states, “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.” Stick to recommended doses to avoid these issues.
Probiotics
Probiotics are often hailed for promoting gut health, yet they can cause discomfort for some. “Gas, bloating, and stomach pain, especially in those with sensitive digestion,” can occur if you exceed 10 billion CFUs per day, according to Dr. Dasgupta. Moderation is key to reaping the benefits without the side effects.
Protein Powders
Protein powders support muscle growth and tissue repair, but they can also lead to digestive woes. Dr. Dasgupta points out, “Protein powders can lead to bloating, gas, and diarrhea, particularly for those who are lactose intolerant or consume more than 40 grams per serving.” Choose your protein powder carefully to avoid these unpleasant symptoms.
Fiber Supplements
Fiber supplements help with digestion and satiety, yet they can also cause gas, bloating, and cramps if overused. Dr. Dasgupta advises that high doses over five grams per day can be problematic. Ensure you’re taking yours with plenty of water and staying within healthy levels.
Navigating the world of supplements can be tricky, especially when it comes to digestive health. While these supplements offer various health benefits, they can also lead to significant discomfort if not taken correctly. Always consult with a healthcare professional before starting any new supplement regimen, and pay attention to how your body reacts. Your gut will thank you for it!
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