One complaint that some people report when taking vitamins is stomach pain, which may be accompanied by nausea or other signs of gastrointestinal distress. Certain types of vitamins are more likely to cause this problem, and there are several steps you can take to minimize or avoid this undesirable side effect.
Significance
According to a 2009 New York Times article, a depressed economy caused an increase in vitamin consumption as consumers spent precious dollars on preventative medicine in an attempt to save money in the long run. Drugs.com reports that when they are taken as directed, multivitamins do not cause serious side effects, but minor issues may include gastrointestinal symptoms such as constipation, diarrhea, nausea, vomiting, heartburn,stomach pain, black or dark-colored stools and an unusual or unpleasant taste in your mouth.
Types
Vitamins come in a wide variety of forms, from single vitamins such as C, D and E to combinations of a few vitamins or minerals that work together, such as the B-complex or calcium-magnesium. Multivitamins may come in liquid, powdered or pill form, and some brands offer varieties with and without iron, or with emphasis on certain vitamin or mineral sets. Multivitamins, particularly those containing iron, are the type of vitamin most often blamed for stomach upset and pain.
Considerations
Most supplements, and multivitamins in particular, should be taken with a full glass of water. If you do not have low iron levels, consider choosing a multivitamin without iron, as stomach pain is not the only risk of excessive iron. "Too much iron may raise the risk of heart disease," says Dr. Meir Stampfer, professor of nutrition and epidemiology at Harvard School of Public Health.
Always take your multivitamin with a meal because you need some fat to absorb some of the vitamins, and if the pain persists, Stampfer suggests trying another brand. He says that certain individuals may find that some brands of vitamins are more digestible and easily broken down, reducing the chance of irritation.
Benefits
According to the Harvard School of Public Health, taking a multivitamin is a particularly good idea for those with less-than-ideal dietary habits. In addition to a good multivitamin, they recommend extra vitamin D, which is protective against cancer and several chronic diseases. Multivitamin component folic acid helps prevent birth defects in babies and may reduce your risk of heart disease as well as colon and breast cancers. Most vitamins and minerals have important functions in your body, and you may or may not be including them all regularly in your diet.
Warning
Seek medical attention if you think you have taken too much of any supplement, including vitamins. While mild stomach pain can be a harmless side effect, an overdose of vitamins A, D, E, or K can cause serious or even life-threatening effects. Iron and other minerals can also have detrimental effects if too much is ingested.
ConsumerLab.com, an independent company that tests supplements for purity, found that more than half of the 21 multivitamins tested had either incorrect amounts of certain components listed or contained dangerous contaminants such as lead. Check for United States Pharmacopoeia (USP), NSF International (NSF) or ConsumerLab.com (CL) seals.
