It’s an unfortunately familiar sensation. You swig down your daily vitamin supplements with a glass of water (or, let’s be honest, a gulp of your morning coffee), and by the time you get to the office, you’re fighting waves of nausea.

It can be disheartening to make an effort to take care of your health, only to have it backfire. You may even be tempted to give up on supplements altogether, but let’s be real – in the modern grab-and-go world, vitamins are vital for topping up any deficiencies we might be experiencing.

[Read more: How to buy a quality supplement: 7 tips for choosing the best vitamins and minerals]

It’s important to note supplements are still no substitute for a balanced diet, and your iron tablet can’t hold a candle to a plate of steamed greens, but they’re a great way to give ourselves a little boost, so here’s three things you can avoid doing to ditch that post-nutrient nausea.

1. You’re not taking the right kind of supplements for your body

Everyone has different supplementary needs, and it could be that your supposedly universal multivitamin isn’t actually doing you a whole lot of good.

Being on numerous supplements means you’re at risk of actually overdosing on a certain vitamin or mineral. For example, if your diet is already very high in iron,an additional supplement might actually push you over the necessary threshold. Excess iron can lead to nausea, stomach cramps and diarrhoea.

[Read more: Should I take supplements? How to be supplement savvy]

If you’re experiencing any unpleasant side-effects from your supplement routine, consult with your GP. They’ll be able to assess your diet and lifestyle and suggest what to take accordingly, and may even do a quick blood test to check for any serious deficiencies.

2. You’re taking too many fat-soluble vitamins

The most common fat-soluble vitamins we encounter are A, D, E and K. While excesses of non-fat-soluble vitamins leave the body via our urine, fat-soluble vitamins leave deposits in the body. Over time these can build up and cause significant discomfort, or even damage.

 

Home and back with my other babies 🌱 (is it normal to genuinely feel worrried about your plants whilst you’re away?). The flight was super quick (only 7.5 hours) so I’m feeling surprisingly good and unjet lagged. Who knows but may be because I’ve been taking these Guarana and Moringa supplements daily since Autumn last year – I just popped these this πŸ‘†afternoon. I’ve always been sceptical about supplements (plus do we really need *another* thing to remember to do / own in our cupboards?) but when @gen_essence got in touch about their combination of guarana and moringa organically sourced ingredients, I was feeling totally drained and I decided to give them a go. The Moringa plant is basically magic – it is one of the most nutrient rich plants in the world and is an incredible antioxidant. Meanwhile Guarana is known to help reduce fatigue and contains natural caffeine (perfect right now as I’ve quit coffee for Jan 😩) They’re also vegan, soya free, sugar free, wheat free. The lot. I’m a big fan, basically. The brand are also generously giving away SIX months worth of the supplements, just follow their Instagram account, and mine, and tag a friend below – each name counts as an entry. Right, now to cobble some sort of meal together with a sad looking few carrots and who knows what else βœ¨πŸ’šπŸ‘Š #vegan #supplements #organic #ad

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Nausea from A, D, E and K overdoses may not pass for several hours, even if you have something to eat. As well as a stomach upset, you can experience a headache, itching and even bone pain.

Niket Sonpal, M.D., assistant clinical professor at Touro College of Osteopathic Medicine in New York, advises that we be careful when taking fat-solubles. “If you notice you’re having chronic nausea see your doctor and back off those vitamins immediately because that can be dangerous,” he says.

3. You’re taking your vitamins on an empty stomach

Regardless of the format – gummy, coated, capsule – or type, a supplement will cause irritation to the stomach if it’s the only thing in there. The nausea can linger for two or three hours, until the vitamins pass through into the intestines.

You can avoid nausea by making sure to take your vitamins with a full meal. This way your stomach is lined and the supplements mix in with the food in your belly and slip through your system much more comfortably.

 

Jite dost vitaminu? Hlavne v zimnich mesicich je urcite lepsi zvysit davky vitaminu C k spravnemu fungovani naseho imunitniho systemu. Ja jim hodne ovoce a zeleniny a k tomu kazdy den vitamin C od znacky Nutrilite. Znacka je prirodni bez umelych sladidel, barviv, prichuti a konzervacnich latek. A super je ze se do naseho organismu uvolnuje v prubehu 8 hodin. Moje kazde rano je vymackana voda s citronem a vitamin C. At jsem porad zdrava jak rybicka🐠. Jestli mate o profukt zajem nebo chcete vice informaci. Piste do zprav. πŸ’šπŸ’šπŸ’š Jak mate vy? Jite vitamin C ve forme suplementu nebo jen primo z ovoce a zeleniny? #nutrilite#greenlove#vitamins#suplements#vitaminC#vitaminy#budfit#zijzdrave#starejseosebe#imunitnisystem#nutrilitelove#healthylifestyle#healthysmile#smile#orange#lemon#ginger#oranges#zdravi

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If you struggle to find time for breakfast in the mornings, but this is when you’ve been taking your pills, simply switch to taking them just after dinner instead. You’ll still get all the goodness you need, but this time you’ll definitely have a full stomach – and if there are any queasy after-effects, you’ll probably sleep straight through them.