Supplements are widely used to enhance health and fill nutritional gaps, but not all supplements are created equal. While many provide essential vitamins and minerals, some can cause unwanted side effects like bloating and inflammation. Moreover, certain supplements may disrupt digestion, leading to discomfort and swelling.
To find out the six supplements we should take with caution, we checked in with Dr. Krutika Nanavati. She revealed that iron, magnesium, fiber, probiotics, protein powders, and multivitamins are the ones to look out for. Read on to find out more.
1. Iron
Iron supplements are commonly used to treat or prevent iron deficiency, but they can sometimes cause side effects like inflammation and bloating. High doses of iron can be harsh on the digestive system, leading to symptoms such as stomach cramps, gas, and constipation.
Nanavati says, "Excessive iron intake can lead to digestive upset, including bloating and constipation."
2. Protein Powders
Protein powders that contain certain artificial sweeteners, additives, or low-quality ingredients can irritate the digestive system, potentially causing inflammation.
"Some protein powders, especially those containing artificial sweeteners or fillers, can contribute to digestive issues, including bloating and inflammation," she notes.
3. Magnesium
Magnesium supplements are often taken to support muscle function, nerve health, and overall well-being, but Nanavati notes that "while magnesium is essential for many bodily functions, excessive intake can cause diarrhea and bloating."
4. Fiber
Fiber works by absorbing water in the intestines, which can lead to gas production and bloating as your body adjusts to the increased intake.
"While fiber is crucial for digestive health, consuming too much fiber too quickly can lead to bloating and gas," she says.
5. Probiotics
Nanavati shares that "some strains may cause bloating and gas in individuals with sensitive digestive systems." She adds, "Certain supplements, such as fiber and probiotics, can increase gas production, contributing to bloating."
6. Multivitamins
Multivitamins are widely used to ensure a balanced intake of essential nutrients, but they could potentially cause bloating and inflammation. This can occur when certain vitamins and minerals, like iron, magnesium, or calcium, are included in higher doses, which can irritate the digestive tract or cause gas buildup.
She says, "Excessive intake of certain vitamins or minerals can lead to digestive problems," and that "some supplements, such as iron and magnesium, can contribute to inflammation in the body, which can exacerbate bloating and other digestive symptoms."
She suggests consulting with a healthcare professional before beginning any new supplement regimen, which is crucial. They can guide you in determining the right dosage and monitor for any potential side effects.
