Pop a pill and all your nutritional woes disappear, right? That’s the mantra of 86% of Americans gulping down dietary supplements according to a 2019 survey by the American Osteopathic Association. While capsules filled with vitamin rainbows may seem like a terrific proposition for sun-deprived organisms or nutrient-starved metabolisms, they’re not always the benevolent wellness-gods we make them out to be. Some belly-beleaguered folks might be gulping down more trouble than good health.

Who doesn’t love a stomach cramp, right? Ah, the sheer pleasure of nausea - not! Well, if you're fond of such delightful experiences, iron, vitamin C, and zinc supplements are your new best friends. Try exceeding the daily upper limit of 45 milligrams of iron, 2000mg of vitamin C, and 40mg of zinc and you've signed up for an all-expense-paid trip to the porcelain throne, warns Dara Ford, a not-so-easily-impressed lecturer from American University in D.C.

Not to forget about fat-soluble vitamins like A and D – bearing a reputation of being hard-to-please entourage, refusing to digest and absorb properly unless their escort is some fat. Think along the lines of socializing with avocados, eggs, or even yogurt. And fish oil, oh boy, that can spark heartburn or reflux faster than one can say ‘omega-3’, especially for those with a sensitive composition.

But hang on! It seems we might have taken the ‘you can never have too many friends’ phrase a smidge too seriously with vitamins. While each little pill brags about being good for you, the truth is that friendships, including vitamin ones, need balance. The fact that they're not being held under the stern gaze of the U.S. Food and Drug Administration only raises the stakes even higher.

A 2022 report by the U.S. Preventive Services Task Force gives the bubble bursting revelation that supplements might not be the invincible shields against cardiovascular disease, cancer, or Uncle Death we had hoped them to be. That’s not to say pull out all your pitchforks against supplements. They could still have a place if you're on a restrictive diet and can't get your nutrient fix.

Take-home advice? Eat healthily! “The supplement is a sidekick, not the hero,” says honest-to-God dietitian Suzie Finkel. Supplementing isn't a bad strategy if diet restrictions or medical conditions are boxing you into nutritional deficiency corners. But please, chat with your doc or dietitian before embarking on a supplement spree.

Finally, treat the word ‘supplement’ like a mantra to remember they’re not the main show, merely an addition. Take them spaced out - they're not a once and done deal. Go for quality to ensure you're not gulping down counterfeits. And keep an eye out for simple ingredient lists - the shorter, the better.

Feeling nauseous even from thinking about those capsules? The solution might be switching to liquid supplements. You see, pills can sometimes act like high-maintenance party guests due to binding agents, making them tougher to stomach. So consider switching up strategies - a minor change, but your gut will thank you.