Little-known reason you have stomach pains, nausea and diarrhoea

If you have a sore stomach, feel sick or have unusual bowel movements, you may put it down to a bad meal or a condition you have. But if you don't fit the usual suspects, then it could be down to a daily habit you've never thought of. According to Cleveland Clinic , vitamins and supplements can make digestive problems like reflux, ulcers, gastritis and IBS worse. Gastroenterologist , Doctor Christine Lee , notes that people with these conditions may be more likely to experience side effects. This includes an upset stomach , diarrhoea, nausea, or acid reflux. This is especially true for supplements containing calcium, vitamin C, or iron, which can irritate the stomach lining. But you don't need a pre-existing condition to experience these symptoms. “Taking vitamins on an empty stomach can frequently upset the GI tract", the doctor said, adding it can cause many people to "experience stomach pains, nausea and even diarrhoea.” For example, iron is a common supplement. The NHS notes that men aged 19 and over need 8.7 mg of iron a day. Women aged 19 to 49 need 14.8 mg a day, and women aged 50 and over need 8.7 mg a day. Women who still have periods after 50 may also need 14.8 mg a day. Most people should get enough iron from their regular diet Side effects of taking high doses (over 20mg) of iron include: Constipation Feeling sick Being sick Stomach pain The health service cautions: "Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children." Vitamin C is also a common supplement. Adults aged 19 to 64 need 40mg of vitamin C a day, but if you take too much, you could also experience stomach pain, diarrhoea and flatulence. The experts note that people should make sure they don't overdo it. You probably already get plenty of vitamins and minerals from food, so include that when thinking about your daily needs, as taking too many supplements can make you unwell. It also suggests: Take vitamins with food. If you have a hard time eating first thing in the morning, try taking your vitamins in the evening, with dinner, instead. “Taking them with food enhances the body’s ability to absorb the vitamins and decreases your risk of experiencing nausea and upset stomach,” Dr Lee says. Do not take them before exercising. “It’ll just slosh around in your stomach and induce gastric acid production,” Dr Lee points out. That could make heartburn or reflux even worse. Try easy-to-digest formats. Tablets tend to be harder to digest due to the binding agent used to hold them together, Dr Lee explains. Dissolvable, chewable, powder or gummy vitamins tend to be easier to digest. Reduce your dose size. Taking a smaller dose of a vitamin daily is always better than taking a large dose once a week or month, Dr. Lee says. If you take several vitamins each day, try taking half with breakfast and half with dinner. Eat a diet rich in vitamins. Dr. Lee advises getting as much of your vitamins naturally through food as possible. Sardines, dairy products and leafy greens are great sources of calcium, for example. Shellfish, legumes, red meat and pumpkin seeds have ample amounts of iron. These real food sources are always preferred over taking a supplement. While the experts have given this advice, always read the label and talk to your doctor to make sure you can take vitamins. Arrange an appointment with your GP if you're worried, as some vitamins and minerals may interfere with medications or may not be suitable for you. You can read all about vitamins and minerals on the NHS website here.