You might think that popping a daily supplement is an easy way to boost your health—but not all supplements are created equal. While vitamins and minerals can support your body in countless ways, some can actually wreak havoc on your gut without you even realizing it. From causing bloating and discomfort to disrupting the balance of healthy gut bacteria, certain supplements may be doing more harm than good. Here, we break down five common supplements that could be sabotaging your digestive health—and what to watch out for.
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1. Iron Supplements
Believe it or not, high doses of iron can irritate the digestive tract, leading to common side effects such as constipation, nausea, and stomach pain.
Although iron is important, Michael O. McKinney, MD from Healthy Outlook, says large amounts of it can "lead to an altered flora in the digestive system. Intake of large amounts of iron may promote the growth of pathogenic bacteria, thus resulting in upset stomach, constipation, bloating, and inflammation."
2. Calcium Carbonate
Another supplement to take cautiously is calcium supplements. Best known for its bone health benefits, they can also cause constipation, bloating, and gas, as they can slow down the digestive process.
McKinney elaborates on this and notes that "calcium is an essential element for the development of bones; however, calcium carbonate supplements produce a constipating effect and may be uncomfortable in the digestive system. This type of calcium is less soluble and may bring disturbances in the intestines, so it becomes difficult for the digestive tract to become healthy."
3. Magnesium Supplements
Magnesium supplements, especially in higher doses or specific forms like magnesium oxide, can mess up gut health by causing digestive issues such as diarrhea, cramping, and bloating. This could happen because magnesium acts as a laxative by drawing water into the intestines, leading to loose stools and dehydration if taken in excess.
"Too much consumption of magnesium can lead to a laxative effect, causing diarrhea. This can cause an imbalance in the natural gut flora and irritate the gastrointestinal tract, leading to discomfort and disrupting digestive health," says Dr. Kubanych Takyrbashev, MD, Health & Wellness Advisor at NAO.
4. High-dose antioxidants
While antioxidants are generally beneficial in moderate amounts, excessive intake can upset the delicate equilibrium of free radicals and antioxidants in the body.
Dr. Kevin Huffman, CEO & Founder of Ambari Nutrition, sheds more light on this and notes that you should "beware of high-dose antioxidants [because] beta-carotene and high-dose vitamin E supplements might sound harmless, but studies suggest that they can upset the equilibrium of gut bacteria. High doses of beta-carotene appear to increase lung cancer risk in smokers, while high-dose vitamin E supplements have been linked to increased bleeding risk."
5. Prebiotics
Prebiotics are another example of avoiding things in excess even if they benefit your gut microbiome. While generally beneficial for gut health, they can cause problems when taken in excess or in the wrong form for certain individuals. Prebiotics serve as food for beneficial gut bacteria, but overloading the gut with them can lead to excessive fermentation, resulting in, you guessed it, bloating, gas, and discomfort.
Huffman says you should avoid this supplement if you already have gut issues, and "for people with irritable bowel syndrome (IBS), for example, prebiotics can make bloating and gas worse."
