Tips to Avoid Diarrhea From Supplements
If your supplement is sending you running for the bathroom, there are measures you can take to mitigate those effects.
1. Split Your Supplement Doses in Half
Spreading out your supplement dose can help ease any diarrhea you may be experiencing.
For example, you might try splitting your pill in half and taking half in the morning and half in the evening, Jouhourian says.
2. Take Your Supplement After Exercise
People who exercise are probably no stranger to the effects that movement can have on their gastrointestinal tract. Research has shown that strenuous exercise is sometimes linked with exercise-induced gastrointestinal syndrome.
“Exercise notoriously gets things going,” Jouhourian says. She recommends taking a supplement after a workout and, perhaps more importantly, while eating, which can help settle the stomach.
3. Avoid Artificial Sweeteners
Regardless of whether you’re taking a supplement that might cause diarrhea, fake sugars are osmotic stimulants that can lead to or worsen diarrhea, Jouhourian says. It’s best to read labels and avoid polyols or sugar alcohols.
“The key with diarrhea is [avoiding] the culprit,” she says.
4. Focus on Fiber
Fiber can be a little tricky, Jouhourian says. Eating the right amount — 14 grams for every 1,000 calories consumed, according to the Academy of Nutrition and Dietetics — will keep your gastrointestinal tract regular. But too much or too little fiber can lead to constipation or diarrhea.
In addition to eating enough fiber, make sure to stay hydrated. Jouhourian recommends drinking 64 ounces a day and more if you’re physically active.
