Supplements That Cause Bloating And How To Deal With Them

If you’re getting vitamin supplements, you might frequently notice that you’re experiencing bloating and question whether the vitamins are to blame. While vitamins can’t cause bloating, a mineral typically contained in multivitamin supplements might stall your digestion and make you feel gassy, congested, or sick in your stomach.

What is the cause of bloating and gas

Gas, burping, and bloating are all common occurrences. As your body breaks down food into energy, gas is produced in the stomach and intestines. However, burping and gas may be humiliating at times, while bloating or a sense of fullness in the belly may be unpleasant. Although many people believe they pass gas too frequently or have too much gas, it is uncommon to have too much gas. Changing your diet and drinking habits might help reduce gas and ease discomfort caused by gas.

The following are some of the most common causes of gas and bloating:

  • Medicines or nutritional supplements. are examples of controlled substances. Bloating and gas are common adverse effects of many prescription and over-the-counter medications. Dietary supplements are also susceptible to this problem.

  • Lactose intolerance. When a person’s stomach cannot digest lactose, a natural sugar present in milk and dairy products, they may have gas and bloating, among other symptoms.

  • Foods and beverages. From person to person, the quantity of gas that different foods create varies depending on the food.

  • Swallowed air. Bloating may occur when the mouth does not expel the air that has been ingested. It goes through the digestive tract and is discharged through the anus as gas. Hiccups can also be caused by excessive air swallowing.

Supplements that cause bloating

Certain supplements, especially significantly cheaper supplements, are occasionally created using synthetic versions of vitamins and minerals, and they frequently contain binders and fillers, which can be irritating to your stomach and manifest themselves as the following signs and symptoms:

  • Pain in the abdomen
  • Bloating
  • Nausea, diarrhea, or constipation

Here is the list of supplements that cause bloating :

  1. Multivitamins

It is possible that these mixed vitamins and minerals can cause adverse effects, such as an upset stomach. As the University of Michigan Health System points out, this can happen even if you follow the directions on the prescription.

  1. Zinc

According to the Mayo Clinic, oral zinc supplements have been shown to aid the immune system, metabolism, and wound healing. However, these supplements can also produce adverse effects such as indigestion and diarrhea.

  1. Calcium

According to the Mayo Clinic, these supplements are frequently taken for bone health, and while they usually have few adverse effects, they can cause bloating, gas, and constipation in some people.

  1. Iron

According to the Cleveland Clinic, these supplements can potentially cause gastrointestinal adverse effects in some people. Iron supplements, typically used to treat anemia, can induce stomach distress, constipation, and black feces.

  1. Vitamin B

Constipation, darker stools, nausea, stomach discomfort, and vomiting are all common side effects of taking B complex pills. Although rare, some B complex supplement combinations, such as those containing biotin together with vitamin E and folic acid, have been linked to minor diarrhea, sleepiness, and headache. The conditions of diarrhea and constipation can both induce stomach bloating and gas.

Tips to get rid of Bloating

Many home remedies might assist in alleviating the pain and discomfort of bloating. The following easy techniques may help people to get rid of a bloated tummy quickly:

A walk

The act of moving about can assist in keeping the bowels flowing more frequently, which can aid in eliminating gas and stool. If a person is experiencing constipation, it is crucial to get the bowels to move around. Take a little walk around the block to get some respite from the gas pressure.


Several yoga positions can help align the muscles in the belly so that excess gas is expelled via the digestive system more efficiently. It has been shown to alleviate bloating.

Squats, the Child’s Pose, and the Happy Baby Pose are all exercises that can help people remove a buildup of gas as rapidly as possible. Find out more about yoga positions for flatulence in this article.

Peppermint capsules

Peppermint oil capsules may also be beneficial in treating indigestion and associated gas. Manufacturers often offer them as a therapy for the symptoms of irritable bowel syndrome (IBS). Still, you can also use them to alleviate bloating in individuals who do not have IBS, according to the FDA.

Peppermint works by relaxing the intestinal muscles as a digestive aid, allowing gas and feces to pass through more efficiently. It should always follow the directions on the packaging of the letter. However, peppermint should be avoided by anyone who suffers from heartburn regularly.

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