Supplements are an incredible thing used in medicine these days, as they can help your body get the nutrients you’re not getting from your everyday diet. However, taking too much of a supplement or combining too many can have adverse effects on your body.
One of the ways supplements can do a number on your bodily functions is by harming your gut and digestive health. Certain supplements can irritate it, and over time, especially if taken in high doses, can cause a host of problems. Before you panic, we spoke with health experts, including Dr. Pamela Tambini, MD, with Engage Massachusetts, and Dr. Annie DePasquale, MD, with Collaborating Docs, about three supplements you should be on the lookout for, and you’ll want to read more about them, as they could be two you’re currently taking. Read more about them below.
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1. Iron Supplements
Iron is an essential nutrient that we need to stay healthy. Perhaps there's been an instance or two in your life where you felt lousy and someone told you that your iron levels were low. Sometimes, people have a natural difficulty with iron absorption, or don't get enough of it in their diets, so they supplement it. However, if you've been told you need more iron, you'll want to be careful regarding how much you take.
"Iron pills (ferrous sulfate/fumarate) commonly trigger nausea, heartburn, and constipation, but they can also inflame the esophagus or stomach and contribute to ulcers—particularly at higher doses or if taken on an empty stomach," explains Dr. DePasquale. "Gentler formulations (e.g., ferrous bisglycinate) or food-based dosing can help, but people with ongoing symptoms should talk to their clinician."
2. Magnesium Supplements
Magnesium supplements are a very popular choice of supplements these days, as they've been known for helping people get better sleep and relax their muscles. However, taking too much magnesium or taking high levels of it when you don't really need it is more dangerous than you may think, as it has a reputation for messing with your stomach.
"Magnesium, especially magnesium citrate or oxide in high doses, is taken for muscle relaxation, digestion, or as a laxative," says Dr. Tambini. "Magnesium can cause digestive risks because it acts as an osmotic laxative, which draws water into the intestines, which can cause diarrhea, bloating, cramping, and dehydration. Overuse can lead to electrolyte imbalances, and long-term misuse stresses the colon."
3. Potassium Supplements
Potassium is a mineral our bodies are very dependent on, as it helps our nerves and muscle function, and can help ensure we recover from specific injuries or certain workouts. If you're ever cramping anywhere, you can get potassium from natural sources like bananas and feel a little better. However, some people don't get enough potassium, so they take supplements. Just be careful with how much you take.
"Potassium supplements, especially slow-release tablets, are a classic cause of 'pill esophagitis' and gastric ulcers because the tablet can lodge and locally burn the lining; always take with a full glass of water and stay upright," explains Dr. DePasquale.
Like all of these supplements, be sure to talk to your doctor before adding a new one to your regimen.
