The previous three issues are pretty easy to fix, but there might also be a more chronic reason why you feel yucky. With non-fat soluble vitamins, if you get too much, you simply pee them out—no harm done. But fat-soluble vitamins leave deposits in your body, so you can end up overloading on them and doing some harm.
To avoid this, don't exceed the RDA: that's micrograms of vitamin A, international units of vitamin D, 15 milligrams of vitamin E, and 90 micrograms of vitamin K. Weight Loss. United States. Finally, excess intakes of vitamin B9 , also known as folic acid, may weaken the immune system, cause neurological problems, and mask a severe vitamin B12 deficiency Multivitamins that offer large amounts of fat-soluble vitamins can be harmful, as excess levels of these vitamins can build up in the body.
For instance, excess intakes of vitamin A may cause headaches, liver damage, weaker bones, and birth defects Smokers and former smokers may especially benefit from avoiding multivitamins containing high amounts of vitamin A or beta carotene, which the body can convert into vitamin A.
Getting too much of these nutrients may increase the risk of lung cancer 1 , 4 , Similarly, taking too much vitamin D , either due to manufacturing errors or taking an inappropriately high dosage, may result in nausea, vomiting, muscle weakness, cognitive problems, heart problems, kidney failure, and even death in severe cases Moreover, excess amounts of vitamin E may result in bleeding, diarrhea, weakness, blurred vision, and fertility problems 1 , As for vitamin K, research has not found excessive intakes to cause too many problems.
However, this vitamin can interact with various medications, including antibiotics and blood thinners. Like fat-soluble vitamins, minerals can accumulate in the body if you take them in excess, possibly causing harmful effects. For instance, overly high intakes of certain minerals, such as iron, copper, magnesium, and zinc, can cause stomach upset, constipation, diarrhea, nausea, vomiting, stomach pain, and headaches 4 , 15 , 16 , 17 , Excess iron intake is particularly harmful because it may also cause liver problems.
For this reason, authorities advise adult men and postmenopausal women to avoid taking multivitamins that contain 18 mg of iron or more unless their healthcare provider advises them to do so Multivitamins containing high levels of iron, copper, and zinc may also prevent the body from absorbing other nutrients you consume 15 , 16 , Multivitamins containing too much iodine can cause thyroid problems.
On the other hand, those with too much selenium may cause garlic-like breath, hair loss, brittle nails, or a metallic taste in the mouth 20 , Selenium intakes above the UL may also cause severe neurological symptoms, kidney failure, and heart issues Most of the side effects mentioned in this article occur after a person consumes nutrient amounts that exceed the current upper levels ULs.
Every nutrient has a UL at which scientists believe it becomes toxic. Specific recommendations for infants and children vary widely based on their age. You can find more information in these exhaustive nutrient tables The form of vitamin B9 in the table above is called folate, and you can get it from natural sources — not multivitamins.
However, studies have found that dosages of the synthetic folic acid of more than 1, mcg per day may be associated with a range of negative health consequences in several populations 23 , 24 , Therefore, scientists need to do more research on this topic. Consuming multivitamins that contain nutrient levels exceeding the daily UL may result in an array of side effects. Scientists need to conduct more research to evaluate the effects of nutrient intakes that fall between the DRI and UL.
Multivitamins may also become contaminated with harmful compounds, such as arsenic or lead 26 , When you ingest these harmful compounds in large amounts or over a longer period of time, they may cause a variety of health issues, including physical, muscular, and neurological problems, as well as birth defects 26 , Depending on individual sensitivity, the stomach lining can become irritated.
Vitamin C is a common culprit that makes many people sick. Also known as ascorbic acid, vitamin C is, as its name implies, highly acidic and can lead to an acid stomach, nausea and heartburn. To make matters worse, vitamin C supplements are often sold in doses well above the recommended daily intake. Taking megadoses of any supplement, whether on an empty stomach or not, increases the risk of side effects that can make you feel sick.
According to Katherine Zeratsky, R. According to the National Institutes of Health , excessive doses of vitamin B6 may also cause nausea and other symptoms of gastrointestinal distress. Mayo Clinic reports that high doses of vitamin B12 , vitamin A and vitamin D may also cause nausea and vomiting.
If it's not the vitamins in your supplement, it could be the minerals. Iron is well-known for causing stomach upset. NIH reports that high doses of zinc and magnesium can cause nausea and diarrhea. According to Harvard Health Publishing , a specific type of calcium called calcium carbonate can cause acid rebound. Calcium carbonate is alkaline, so the stomach sometimes reacts by producing more acid. People with a history of acid stomach ulcers may find this especially difficult to tolerate.
Read more: Are Supplements Safe? There are many options for lessening the sickness you feel after taking vitamins.
If your doctor has diagnosed you with a deficiency and has recommended vitamin supplements, it's important to continue taking them. Often, making some adjustments can alleviate your symptoms:. It can even make you want to ditch the regimen altogether. Taking certain types of vitamins may cause a range of gastrointestinal issues, according to Dr.
There are a number of factors that could contribute to these stomach issues when it comes to your vitamins or supplements. Below are a few reasons they may be making you feel ill:. However, some supplements may be better off consumed on their own. Multivitamins that contain a lot of iron like a prenatal vitamin or iron supplements themselves can cause nausea, according to Dr. Some research suggests that multivitamins could cause side effects when taken at the same time estrogen levels are elevated which could happen with birth control , Hensrud added.
For example, iron is better absorbed when taken with vitamin C, Poppers explained. Taking iron with calcium, however, may have the opposite effect. The label on your vitamins should provide directions for taking them, along with details on ingredients, manufacturing and the percent daily value for that nutrient.
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