Raise your hand if you react poorly to many supplements.
I know I do. And so do many people with food sensitivities.
In my younger years, I took multivitamins and other supplements like they were nothing. But post-40 and tyramine intolerance, the majority of the supplements recommended by my supplement-obsessed naturopath caused problems for me, even when I started with small doses.
For example:
- A doctor didn’t like my somewhat elevated homocysteine and recommended methylated B12 and folate; even a small dose gave me headaches.
- I tried SAMe once for winter mood issues, and it literally made my teeth sensitive, like the nerves were overstimulated.
- Alpha lipoic acid gave me bad headaches.
- I can’t tell you how many times I’ve taken a multivitamin or a protein powder that contained “extra” stuff like herbs and “adaptogens” and wound up with insane brain fog.
I’ve never had issues with taking vitamin D3, vitamin E, or magnesium glycinate.
Why does this happen? Was I experiencing random reactions or some version of the nocebo effect? Or is there a logical explanation?
I don’t think the nocebo affect plays a role here. I have a history of taking supplements with no issues, so psychology probably wasn’t the issue here, at least with most of these.
I decided to investigate.
Supplements Impact Multiple Pathways in the Body
We tend to think of supplements as harmless substances that don’t have much impact on us, compared to, say, prescription drugs. How many of you have taken some kind of supplement and felt… nothing?
In reality, supplements have a direct impact on us, sometimes in ways that result in unpleasant symptoms or even serious health issues.
Supplements can affect:
- Liver detoxification pathways
- Neurotransmitter activity
- Histamine levels and mast cell activation
- Mitochondria and energy pathways
- The gut microbiome
- Other nutrients or minerals in the body
If you react badly to supplements, it can mean any one of these systems has gotten thrown off balance.
Why I Felt Worse With Those Particular Supplements
I mentioned above I haven’t had good luck with B vitamins (particularly if methylated), alpha lipoic acid, and SAMe, while having good luck with D3, E, and magnesium glycinate. It turns out these results show a pattern.
D3, E, and magnesium are all non-stimulating and even calming. They don’t strongly affect neurotransmitters or detox pathways in most people.
On the other hand, alpha lipoic acid affects mitochondrial function and energy pathways. And the SAMe and methylated B vitamins are methyl donors and can lead to over-methylation in some, probably depending on several factors, including one’s genetic profile with MTHFR and COMT genes. These supplements tend to be more energizing and stimulating.
Is My Intolerance For Certain Supplements a Bad Sign?
I don’t think so. I just have a body that prefers supplements that don’t overstimulate my body’s systems.
I don’t tolerate high-tyramine foods or foods with a lot of glutamate-based flavor enhancers (MSG, yeast extract, etc). Tyramine and glutamate are simulating by nature. I also don’t tolerate caffeine well, a strong stimulant—in fact, just the tiny amount of caffeine in decaf makes me feel like I could conquer the world.
People who tolerate supplements that impact energy systems or neurotransmitters in a stimulating way probably have bodies that need (or at least tolerate) stimulation better than I do.
Also, not everyone needs supplements that increase methylation in the body. If you don’t tolerate methylated B vitamins well, try their unmethylated counterparts. For example:
- Instead of taking methylcobalamin, try hydroxocobalamin, a non-methylated form of B12 that can be better tolerated for some.
- Instead ofmethylfolate, try folinic acid, a precursor to active folate that may be better tolerated by sensitive individuals.
I admit I have not tried these yet, but I plan to.
Conclusion
Everyone has their opinions about supplements. Some take dozens every day, others think they’re a waste of money. The best view I’ve seen on this topic is something in-between: take a supplement if your body needs it and finds it helpful, and leave the rest alone.
How about you? Which supplements work well for you? Which ones make you feel lousy? Let us know in the comments!
Want to get notified when I publish another article? Sign up here!
Related Articles and Resources
Do You Have Oxalate Intolerance?
The Tyramine Intolerance Handbook
DISCLOSURE: This site uses affiliate links, which means the Rogue Scientist may get a commission if you purchase a product through a link. There is no cost to you.
11 thoughts on “When Supplements Make You Feel Worse”
Ugh. I’ve been down that road a few times. I’ve asked such professionals for approximate amounts of time to wait to see effects. They balked, but I invited them to make those estimates as long as they liked. I patiently waited and stopped buying those supplements when I got no results. I also had a rule that I would not add a new supplement until an earlier ineffective supplement was removed from my regime.
Those types of professional will have you spending hundreds of dollars a month taking half a kitchen table worth of supplements for no results. Not one of them has ever told me to stop taking any supplement until I asked.
I’ve heard similar stories about alternative practitioners pushing absurd amounts of expensive supplements. This one didn’t hard sell, only offered ideas/suggestions, but did suggest supplements for pretty much any problem I had, when the problems were deeper. In my experience, practitioners don’t often advise patients on how long to take a supplement, how to adjust dosage, when to stop.
I worked with a friend for a while who is a naturopath. I was taken aback by her telling me take things and not telling me the dosage until I asked. She seemed to have pulled the number for the dosage out of the air.
How do you define brain fog? Difficulty thinking, feeling drowsy, or both?
How do you get through your day when that happens?
Did you only add one new thing at a time so you could easily tell what the problem was?
I’ve never gotten any *noticeable* effects from supplements. I’ve gotten noticeable effects from herbal infusions I make. I’ve gotten the most positive results from using cronometer.com and making it a game to get 100% of all of my DVs as much as possible.
I do take nutritional supplements that I *hope* work even if I don’t *feel* it.
Methylated B Vitamins ( nutritionist + blood test said I needed to )
Magnesium Glycinate – I can’t tell if it helps my sleep or not
D3
Vitamin K-2 MK-7 Mk-4
I should probably add back an omeg-3 supplement, they are just so pricey I keep blowing it off.
I have an herbal mixture I use for sleep that has noticeable effects. Currently not using it. It is strong. I am getting by with lavender oil capsules at bed time and lemon balm capsules if I get up in the night.
I drink infusions of stinging nettles. It is amazing at reducing inflammation and it clears my sinuses as a bonus side effect.
I also take 1/2 teaspoon a day of an adaptogen mix which I can feel: ashwaganda, tribulus, holy basil, and maca
Brain fog for me is typically difficulty thinking. My brain doesn’t work the way it should. It typically hits hardest in afternoon and makes working really difficult. Depending on how bad it is, I just deal with it and wait for it to pass. Getting up and going for a walk can help.
I’m a fan of MgGly. It’s calming. I too need to take omega-3, but they’re tricky when you’re tyramine-sensitive, so I’ve been putting it off. I’ll pass on the stinging nettle idea to my spouse, who has those issues sometimes.
Is the fish oil, the omega-3 itself, or the packaging that irritates they tyraminie sensitivity?
Good question. Not sure. The supplement itself should be safe for folks with TI, but some still struggle with it. I did last time I tried even the algal version, but that was long ago. The breakdown of the fatty acids in the fish oil themselves could also cause issues in sensitive folks.
When do you take your magnesium glycinate?
I’ve read it works better with vitamin D3 so I reasoned it was better to take both in the morning. I haven’t had strong noticeable effects.
I take it at night, since it can have a relaxing effect and can help with sleep.
Wow it’s so helpful to hear someone else has such similar reactions! I just stumbled on your blog. Am having a week where I feel like I’m reacting to everything. I don’t have it all figured out, but biogenic amines are an issue. I strayed from my usual brand of ground beef and it was a mistake. I also don’t tolerate methylated B vitamins or SAM-E, or fish oil. Magnesium glycinate doesn’t work for me though and I can’t find any form of magnesium I do tolerate.
I’m always trying different things and endlessly curious about all of this, but also sometimes overwhelmed with the seemingly circular nature of it all: inflammation, histamine, mast cells, mitochondria, gut integrity, etc. Anyway, thanks for writing!
Happy to help. And yes, it can feel very circular and you end up in chicken-or-egg debates.