You want to cover all your bases when it comes to your nutrition, so you decide to take a supplement. After you swallow it, you end up burping up gross vitamin taste. Why?! Whether it's fish oil or a multivitamin, some vitamins can lead to nasty burps, and we asked experts to weigh in.
What Causes Vitamin Burps?
Taking vitamins on an empty stomach may cause vitamin burps, Rhyan Geiger [1], RDN, explained to POPSUGAR. It's mainly caused by the capsule dissolving in your stomach instead of lower in your gastrointestinal tract, in the small intestines, she explained.
Are There Certain Types of Vitamins That Cause Vitamin Burps?
Encapsulated fish oils (commonly consumed to increase omega-3 fatty acid intake) may be more likely to cause vitamin burps, said Nicole Rodriguez [2], RDN. Geiger added that the type of capsule could also impact whether you burp. She explained, "Gelatin capsules [3] may cause more burping and gastrointestinal issues than others."
How to Stop Vitamin Burps
Vitamins that make you burp might be a sign to switch to another vitamin or brand, Geiger said. But before you throw out that bottle and buy a new one, if you notice burping, try a smaller dose. Or split up the dose so you take half in the morning and half at night. Choosing supplements (like fish oil) that are lemon or mint flavoured can also make the burps more tolerable.
Or try taking your vitamins with food. Geiger said having food in your stomach can help reduce the risk of vitamin burps. Rodriguez added that consuming vitamins with a meal containing fat can also help.
Whether choosing a daily multivitamin, fish oil, or any other vitamin deemed necessary after consulting with a registered dietitian or primary care physician, both Geiger and Rodriguez agree: choose higher-grade supplements that have been third-party tested. "Some labels to look for are ones from NSF and USP," Rodriguez said. If that doesn't help, you may want to switch.
