Starting a new supplement routine can feel fun and exciting. It can give you a sense of empowerment that you’re doing something good for your health and wellbeing. So if that supplement routine is sidelined by unpleasant side effects, you probably feel a bit discouraged.
One of the most common side effects of vitamins is nausea or other digestive distress. But here’s the good news: it doesn’t have to be that way. We’re sharing some of the reasons this might happen so that you can adjust your routine and enjoy all of the benefits that your supplement has to offer.
Reasons taking vitamins may make you feel sick
Not everybody experiences feeling nauseous after taking vitamins, but it is certainly more common during pregnancy. There are several possible reasons that you may feel nauseous after taking vitamins:
You're taking them on an empty stomach
Many vitamins are best taken with food to support absorption and to prevent stomach upset. Taking vitamins on an empty stomach, or with a very light meal can cause nausea.
You’re consuming too much
Some people prefer to take all of their supplements for the day at the same time so that they don’t forget. However, taking too many supplements at the same time may make you feel sick.
In addition, more comprehensive vitamins have a higher capsule count (for good reason - nutrient needs are very high in pregnancy and postpartum!). Sometimes, taking a full dose of a prenatal multivitamin all at one time is too much on the stomach and can cause nausea.
There's too much iron in your supplement
High levels of supplemental iron can cause stomach upset and constipation. Iron is best taken away from other supplements for optimal absorption, which is why it is not included in the Needed Prenatal Multi and instead offered separately.
You are sensitive to a filler or additive
Not all multivitamins are created equal. Some vitamins, including prenatal vitamins, include fillers, binding agents, and chemical excipients which can upset your stomach and may affect your health in other ways.
How long does this nausea last?
How long nausea lasts can vary by person. Some people find that nausea subsides within a few hours, once the vitamins are fully digested.
Of course, pregnancy can come with its own nausea, so if nausea persists, it is probably unrelated to your vitamins and instead an unfortunate reality of pregnancy. In that case, check out our tips for morning sickness relief. If you do vomit after taking your prenatal vitamin, give your stomach a rest and try again tomorrow.
Tips to skip the nausea
The good news is that you don’t have to deal with nausea from your vitamins. Here are some tips if you are feeling nauseous after taking vitamins.
Take your vitamins with food
Not eating, or not eating enough, with your vitamins is a common cause of nausea. Taking vitamins with food can help reduce the risk of nausea. It can also help support your body's ability to absorb the vitamins.
If you are pregnant, try to pick your best time of day to have a solid meal and take your vitamins. If you have a hard time eating first thing in the morning, try taking your vitamins in the evening with dinner instead.
Try different formats.
Some capsules or caplets can be difficult to swallow and digest. Try other formats, like Needed Prenatal Multi Powder. It can be mixed into any soft food or liquid, which can make it easier to tolerate.
Reduce your dosage
When vitamins have multiple capsules in a dosage, consider breaking them up throughout the day. For example, if your prenatal contains 8 capsules, try taking two with breakfast, three with lunch, and three with dinner.
If you are new to taking a multivitamin or prenatal vitamin, or if you are experiencing nausea, consider starting with a quarter or half of the dose for the first week or two so that your body can acclimate.
Consider your other medications
Some medications may interact with certain vitamins and minerals. Talk with your healthcare provider if you take any medications to avoid possible interactions.
Check for Additives
As discussed, some vitamins contain additives and fillers that may contribute to stomach upset. Look for a vitamin without any sketchy additives or fillers - common culprits include stearic acid, magnesium stearate, potassium sorbate, silicon dioxide, titanium dioxide, carrageenan, artificial colors and flavors, and corn maltodextrin. Part of our Needed Standard promise is zero tolerance for unwanted fillers we never include anything that doesn't need to be there.
Listen To Your Body
If you feel like you have tried everything and are still experiencing nausea related to your vitamin (and not just pregnancy), it might be time to consider another vitamin. For example, Needed Prenatal Multi Essentials is a pared down version of the Prenatal Multi. It contains just the essentials but still in highly supportive dosages. With only 3 capsules, it can be a bit easier on the stomach.
The Bottom Line
Vitamins can support your optimal health in many ways. If you’re pregnant, prenatal vitamins can support your baby too. But it can be tough to get in a consistent routine if they are making you feel sick.
Spend some time testing out different ways to take your vitamins so that your body (and your baby) can benefit - without the nausea.
