FAQ: Should I take vitamins?
I receive a lot of emails and Facebook messages about vitamins. People are confused about whether or not they should be taking them and if so, which ones and how much? Here’s what you need to know:*
A gastroparesis-friendly diet, regardless of how well-balanced, is likely to be lacking in a variety of important vitamins and minerals. In addition, impaired digestion can lead to reduced absorption of certain nutrients within the GI tract. For these reasons, I typically recommend that GPers use supplements to enhance the nutrition they receive via their diet.
Please remember that when introducing new supplements it’s important to try ONE at a time. Wait several days, keeping track of any new or changing symptoms, before introducing the next product. This is the only way to determine exactly what does – and doesn’t – work for you.
There are a wide variety of manufacturers and formulations for each vitamin/mineral listed. It may be necessary to experiment in order to find the one that’s best for you. Keep in mind that chewable, sublingual and liquid formulations are often better tolerated than tablets. You may need to start with a smaller dose than recommended — some is always better than none.
ESSENTIAL
Multi-Vitamin/Mineral – Supports Overall Health & Nutrition
- Helps to fill in the nutritional gaps of a typical gastroparesis-friendly diet.
- Formulation should contain: vitamins A, C, D, & E; niacin; folic acid; B6; B12; pantothenic acid; thiamin, riboflavin; calcium, chromium, copper, iodine, magnesium, manganese, and zinc.
- Children’s chewable tablets or gummy vitamins are often well-tolerated. Look for a product that does not contain artificial dyes, sweeteners or flavors.
- While some products may be more complete than others in terms of the vitamins/minerals included, what matters most is that you can take it consistently day in and day out. If you find a less complete formula that you tolerate, that’s better than the perfectly complete formula that you don’t. Again, some is better than none!
- Take with meals to prevent/minimize stomach upset and aid in absorption.
- Note: formulations containing iron may exacerbate constipation. Men and post-menopausal women are unlikely to need supplemental iron.
- I use: VitaFusion Prenatal Gummy Vitamins (settles very well; I can take these every day) or Kanga Vites Childrens Chewable (more complete but sometimes upsets my stomach)
RECOMMENDED
Vitamin D – Supports immune function; Necessary for calcium absorption; Deficiency is indicated in over 20 common diseases
- Fat soluble — must be taken with a meal containing dietary fat for proper absorption.
- Look for a supplement containing Vitamin D3. Vitamin D2, which is found in many D-fortified foods and dairy products, is not well-absorbed and is minimally effective.
- Typical dosage: 1,000-2,000 IU per day, unless otherwise directed by your doctor.
- A 25-Hydroxy Vitamin D blood test is recommended to determine your current level of Vitamin D.
- I use: Carlson Ddrops.
Vitamin B 12 – Essential for proper nerve function; The “energy” vitamin
- Primary dietary source is animal foods; vegetarian diets are deficient in Vitamin B12.
- Impaired absorption and/or depletion is common in those who use acid suppressing drugs, including H-2 blockers and proton pump inhibitors, or those who take Metformin for type 2 diabetes.
- Deficiency symptoms include: fatigue, muscle weakness, shortness of breath, dizziness, numbness, heart palpitations, bleeding gums and mouth sores, nausea, poor appetite and diarrhea.
- Available via injection from your doctor or as sublingual tablets.
- Typical dosage: 25-100 mcg/day
- More info from Dr. Andrew Weil.
- I use: Superior Source Women’s B Complex (While these are sublingual, I swallow them because they taste horrible. They don’t upset my stomach as much as other B complexes though.)
Magnesium – Essential for proper functioning of nervous, muscular and cardiovascular systems; Natural laxative
- Deficiency symptoms include: anxiety, insomnia, irritability, muscle weakness or cramping, Restless Leg Syndrome, and irregular heartbeat.
- Avoid magnesium oxide, which is not well absorbed. Magnesium citrate is well absorbed and readily available.
- Typical dosage: 400 mg per day; if your stools become loose, decrease dosage. Those who take a calcium supplement should take half as much magnesium as they take calcium in order to prevent constipation.
- Note: if constipation is an issue, doses as high 1,000 mg are considered safe and may help to regulate bowel movements.
- I use: Source Naturals Magnesium Malate.
Omega 3 Fatty Acids: Reduces inflammation; Necessary for proper brain function
- Omega 3s are essential fatty acids, which means our bodies cannot make them — we must get them from our diet or supplements.
- Signs of possible deficiency include excessive thirst, frequent urination, and dry hair and skin.
- Typical dosage: 2 grams of a formula that contains a combination of DHA and EPA. (You may not be able to tolerate this much; some is better than none!)
- Vegetarian formulas made from algae may be easier to digest than fish oils.
- More info from Dr. Oz.
- I use: NutraSea + D (I add1/4 teaspoon to smoothies).
*This information is for educational purposes only and does not constitute medical advice. Not all supplements are appropriate for everyone and other supplements, such as calcium and iron, may be necessary for some gastroparesis patients. Please consult your doctor for specific recommendations.
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11 Responses to “FAQ: Should I take vitamins?”
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How many of the Kangavites do you take?
April, I take 2 of the Kangavites — one in the morning and one in the afternoon.
What is 5HTP? What do you take it for?
Hi, Luci. 5-HTP is the precursor to the amino acid serotonin. You may have heard of serotonin in terms of depression and mood, but it’s also indicated in gut function, sleep disorders, fibromyalgia, binge eating and a host of other things. At least 90% of the serotonin in our body is made and absorbed in our gut (when it’s functioning properly). Unfortunately, serotonin is one of the first things lost during low-calorie dieting (which GP often mimics) and is made from protein, which is usually deficient in the GP diet. 5-HTP helps the body produce more serotonin.
It’s important to note that this is not an endorsement for 5-HTP, as not everyone is deficient in serotonin. You should ask your doctor before you begin taking any supplements. 5-HTP is contraindicated for those with bipolar disorder.
[...] Add a liquid Omega-3 supplement. (Optional, but recommended.) [...]
If I am just taking a multivitamin do I still need to take all those other supplements as well? I was a bit confused because you recommended other supplements that were already listed in the multivitamin. Thanks!
Hi, Jennifer. Yes, extra Vitamin D and magnesium are typically necessary. Most multis contain only 400IU of Vitamin D and many offer just a small amount of magnesium and it’s usually magnesium oxide, which is very poorly absorbed. The amount of vitamin B12 varies from product to product, but many people still benefit from an additional supplement. Omega-3s are not typically in multivitamins, so an additional supplement for those is necessary. Hope that helps!
Hi Crystal,
You mentioned in a FAQ to try to get around 15 grams of fiber from soft fruits and veggies if possible. Do you find a combination of that and magnesium to be effective with constipation?
I drink some caffeine as well. I know it’s probably not recommended, but I really like my cup in the morning. What are your thoughts on that? Thank you!
So I started taking the NutraSea yesterday. I got the kids one because it was cheaper and I eat Salmon often now so I figured I didn’t need the adult dose anyway. I’ve been burping bubble gum flavor all day lol. I have a question Crystal, I’m questioning the function of my Gallbladder because my abdominal pain tends to be on my right side under my ribs after I eat fatty foods. I am noticing more burping and pain since I started the NutraSea yesterday. Does that sound potentially Gallbladder related to you?
Just wanted to share…I found a good vitamin by Garden of Life that has 1,000 IU of Vitamin D and 100 mcg of B12 included in it (with all sorts of other goodies like probiotics, fruits and veggies, sprouted grains), which cuts down on the number of separate supplements I have to take. I tried the liquid version (fruit punch flavor) but it caused reflux, so now I’m taking the women’s formula. It’s soft capsules with powder inside, so you could even empty them into smoothies or juice if not wanting to swallow a pill. I take 2 capsules twice a day, and they agree with my tummy wonderfully. Just FYI!
Thanks for sharing, Katie! I’ll have to check that out.