How To Take Vitamins Without Causing Nausea

vitamins make you nausous

We all need to get our daily dose of vitamins to live a healthy life, but what when the vitamins you’re taking make you feel sick to the point where you feel like throwing up? We’ll tell you exactly how to deal with nausea caused by vitamins.

 

The best way to get your vitamins in is by eating a balanced diet. Try to avoid processed foods like bread, soft drinks, and pastries. Fresh vegetables, fruit, and meat are the healthiest foods to eat. Don’t take vitamins on an empty stomach and don’t overload on iron supplements.

 

Before we continue, it’s important to note that most people should get all the vitamins they require through a healthy diet. However, some people that are deficient in some areas may have extra vitamins prescribed to them by their doctor. It’s very important to consult with your doctor before starting a routine of vitamin intake. They can perform a blood test to determine if you’re lacking in any specific area. If your body isn’t vitamin deficient, you should definitely not take any vitamin supplements.

Why Do Vitamins Make Me Nauseous?

There are many reasons you could feel nauseous after taking vitamins; these are the most common.

Empty stomach

The biggest reason for vitamins causing nausea is when they’re taken on an empty stomach.

 

Medication is usually more effective and less damaging when taken during or after meals. Take vitamins and any other medication during or after your meals, unless directed otherwise by your physician.

 

If you’re taking your vitamins after breakfast and still experience nausea, rather start taking them after your last meal of the day. Many people have a small snack before bedtime and take the vitamins just before getting into bed to avoid the feeling of nausea.

Vitamin overload

Another cause could be that you’re overloading your stomach with vitamins that are known to irritate your stomach. Vitamin C, E, and iron can all cause stomach irritation. So making sure you don’t take too much of these vitamins is important to feeling fresh and healthy.

 

The daily recommended allowance of vitamin C is 75 milligrams, 15 milligrams of vitamin E, and 18 milligrams of iron. Try not to go over these recommended figures unless your doctor suggests otherwise. Not everyone is the same and some people may not feel any side effects of going over these recommendations, others may become nauseous even if they aren’t going over. It is therefore important to get to know how your body reacts to different dosages.

 

We recommend taking notes of exactly what you’re taking and how you’re feeling at all times so you can give your doctor all the information they require to diagnose you effectively.

Too much fat-soluble vitamins

Fat-soluble vitamins like vitamins A, D, E, and K leave vitamin deposits in your body which can cause harm to your system. If you’re continuously feeling nauseous hours after taking these vitamins, even after meals, hold back on taking any more and speak to your doctor about your symptoms.

 

The recommended allowance of these vitamins is

700 milligrams for vitamin A

600 international units of vitamin D

15 milligrams of vitamin E

90 micrograms of vitamin K. These allowances should never be exceeded unless prescribed by your doctor.

Too much iron

Taking too much iron can cause nausea. Although iron is absorbed easier on an empty stomach, it’s better to keep it down with some food and lose a little absorption rather than feeling overwhelmingly nauseous.

Other conflicting medication

Other medications that you’re currently taking could interfere negatively with your vitamin intake. It’s essential to speak to your doctor about all the medication you’re on to make sure that there are no combinations that are making you nauseous.

The form of vitamin

Some forms of vitamins can make you more nauseous than others, coated capsules, for example, can be far more irritable for your stomach compared to gummy type vitamins. We’ll cover different forms of vitamins more extensively in the next section.

Taking vitamins before exercising

With your body moving around so vigorously during exercise, the vitamins will be splashing around in your stomach and can cause gastric acid production. This can lead to nausea and heartburn.

How long does nausea from vitamins last?

Nausea caused by a dose of vitamins will fade after around 3 hours once the vitamins have passed through your stomach and into your intestines.

Forms Of Vitamins That Decrease Nausea

Vitamin gummies

Vitamins can be taken in many forms; gummy vitamins are a good example of vitamin that is much easier to keep down. Pills can lead to feelings of nausea even while they’re going down your throat and are harsher on your stomach to digest.

Foods That Are High In Vitamins

The best way of getting all the vitamins you need without becoming nauseous is by eating healthy foods. Here are some of the most vitamin-rich foods that you should implement into your diet so you won’t need to swallow pills or chew on gummies.

Dark Leafy Greens

Spinach and kale specifically are packed with vitamins like vitamin K, A, C, and folate. They are also a healthy source of manganese, magnesium, iron, and vitamin B2. Other vitamins in leafy greens include vitamins B3, B6, B9, and E.

Fish

Tuna and trout are packed with vitamins like vitamins A, B1, B2, B3, B5, B6, B12, E, and D. Try to include fish in 2 to 3 meals in the week.

Broccoli

Broccoli will give you vitamins A, B9, C, E, and K. Cabbage, cauliflower, and Brussels sprouts will give you similar nutritional value.

Pork

This meat will provide you with vitamins B1, B2, B3, B5, B6, and D.

Seeds

Seeds have vitamins B1, B2, B3, B5, B6, and E.

Beef and Lamb

Another tasty meat that has vitamins B2, B3, B5, B6, and B9.

Nuts

Nuts contain vitamins B1, B2, B6, and E. They also decrease cholesterol and are good for your heart. Just don’t overdo it, 50 to 100 grams in one day should be a good amount to snack on.

Mushrooms

Mushrooms will provide you with vitamins B2, B3, B5, and D and are low in carbs.

Eggs

Not only a good source of protein, but eggs also contain vitamins B2, B5, B12, and D.

Sweet Bell Peppers

This fruit will give you vitamins A and C, in fact, bell peppers are one of the best sources of vitamin C.

Avocados

Avocados are great for all sorts of food, from salad ingredients to sandwich spread and more. Avocados are a great source of vitamin B5, B6, B9, and E.

Winter Squash

Pumpkin and butternut are two examples of vitamin-rich squashes. They mainly have vitamin A, B1, and E but also many other beneficial vitamins for your body.

Green Peas

Green peas have vitamins A, B1, and E. They are also a good source of protein.

Tropical Fruits

Tropical fruits like Papayas have vitamins A, B1, and E.

Which Vitamin Reduces Nausea?

Vitamin B6 reduces nausea and can be very useful to lower nausea in pregnant women. You can take doses of up to 200 mg per day with virtually no side effects.

How To Relieve Nausea

These are some ways in which you can reduce nausea without having any adverse side effects.

Eat less spicy/fatty foods

Fatty and spicy foods can cause nausea, so try to reduce the amount you eat, especially fast foods. Rich foods that are very sweet should also be avoided or eaten in very small portions.

Eat more protein and fewer carbs.

When planning your meals, opt for food that is higher in protein and lower in carbs.

Eat smaller food portions

When eating smaller portions of food, eat slowly to feel how full you’re getting before it’s too late. Stop eating as soon as you’re mentally satisfied, not once your stomach is full and can’t take anymore. If you get hungry later, you can finish up the leftovers or have a small snack.

Drink less during and after meals

Drinking during or after your meal will make your stomach really full and more likely to make you nauseous. If you are thirsty during or after your meal, just sip on cold water instead without drinking too much on the full stomach.

Sip on cold water

This doesn’t just go for meals, sipping on cold water throughout the day will keep you hydrated and less likely to get nauseous.

Decrease iron intake

Although iron is very healthy for our bodies, it can cause some nausea. If your iron levels are normal, you shouldn’t be taking any supplements to increase them.

Showering

A shower can help to cool you down and feel better if you’re nauseous.

Exercise

Exercising can help to reduce nausea throughout the day for many people. This isn’t for extreme nausea, though; it’s just something that can decrease your chances of getting nauseous in general.

Ginger

Just 0.5 to 1.5 grams of ginger per day reduces nausea for most people and won’t have any negative side effects.

Emilie MASI

Registered Nurse, Masters in Advanced Nursing Practice Graduate Diploma of Wound Care Working towards Masters of Wound Care

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