What Vitamin Deficiency Causes Stomach Bloating?
Dealing with stomach bloating is more common than you think. Not only is it uncomfortable but if you’re trying to lose weight, it could constantly make your stomach look bigger than it actually is.
Many people correlate this bloating with what they're eating on a regular basis. While the food you eat could definitely be a factor, being deficient in certain vitamins and minerals could also be the cause.
It's very important to understand the relationship between vitamin deficiencies and stomach bloating so you could improve your symptoms and overall health. In this article, we will explore the different vitamins that can cause bloating, as well as supplements and lifestyle changes you could make to help.
Before we dive in, it's important to consult with a doctor before taking any action we mention within this post.
Vitamins Deficiencies That Could Cause Stomach Bloating
There's a lot of factors that go into optimal gut function. One of the most common reasons people have bad gut health is because of the lack of essential nutrients. In this section we will discuss the most common vitamin deficiencies related to stomach bloating including vitamins B12, D, and last but not least magnesium. We will go over how each of these vitamins are related to your gut health and how you could prevent or reduce stomach bloating.
Vitamin B12 deficiency could cause bloating due to the many pivotal roles B12 plays in the body. It helps with digestion, the nervous system, defend agains anemia, and last but not least, helps the gut microbiota.
First off, when it comes to digestion vitamin B12 aids in the metabolism of fats, proteins, and carbohydrates. The more efficient your body is at breaking down these macronutrients the less bloating you will feel.
B12 is essential for maintaining a healthy nervous system. The nervous system has a connection with your gut which basically coordinates digestion. If you lack B12 then your nerves won't be able to send the proper signals for healthy digestion (causing bloating).
B12 Deficiency Anemia
When you lack B12, your body doesn't produce enough red blood cells which leads to anemia. Anemia could lead to many different symptoms including headaches, rapid breathing, vision problems, and last but not least the issue we are writing about today, bloating.
Due to the fatigue and stress brought on by anemia, the body's digestive system could be put under a lot of strain leading to bloating. On top of that, when you have anemia, your body has a reduced oxygen supply, which also comprises the digestive system.
Your microbiota are the multiple microorganisms that live in the gut. They play an important role in digestion and help keep your digestive system healthy. Vitamin B12 helps with diversity in the gut. This helps support optimal digestion which helps to reduce bloating and other digestive issues.
Some symptoms of a B12 deficiency include:
- Loss of appetite
- Vision problems
- Feeling weak or tired
- shortness of breath
Vitamin D is good for reducing inflammation in the gut and enhancing diversity of the gut microbiome which is great for gut health and getting rid of bloating. Many bloating issues have to do with the inflammation in the gut.
When you have an inflamed digestive system, it can lead to a buildup of gas and fluid in the gut, resulting in you feeling extremely bloated.
Symptoms of Vitamin D Deficiency Include:
- Feeling tired but not sleeping well
- Bone pain
- Feeling depressed or sad
- Hair loss
- Muscle Weakness
- Loss of appetite
- Getting sick more
Magnesium helps make enzymes in your saliva that break down food. If you have a magnesium deficiency, the breaking down of food could be compromised leading to bloating. This deficiency is not as common as the other ones but is still a possibility.
Symptoms of Magnesium Deficiency include:
- Pins and needles
- Muscle spasms
- Fatigue and weakness and vomiting
Zinc helps repair the lining of your gut and helps to reduce inflammation. Therefore if you have a Zinc deficiency, it can lead to inflammation in the gut which as we said before, can cause bloating. Zinc deficiency could also lead to constipation, abdominal pain, and nausea.
Other signs of Zinc deficiency include:
- hair loss
- changes in nails
- getting sick more often
- eye issues
The Importance Of Pinpointing and Treating Vitamin Deficiencies For Bloating
You don't want to just guess what the deficiency is. Self diagnosis can be potentially harmful. Treating the wrong potential deficiency could make symptoms worse or even cause new health problems. Here's the recommended steps you should take to get it right.
Keep a food diary
If you don't track what you eat on a regular basis you need to start. Keeping a food diary is a great way to track exactly when you are having bloating episodes and what foods you're eating around those times.
Blood Test Or Urinalysis
When it comes to testing for deficiencies there are two ways you could test for them. The first way and probably the best way is through a blood test. Blood tests could measure the levels of vitamins and minerals in your bloodstream to help determine if you are deficient. The second way is through a urinalysis which measures the levels of minerals and vitamins in your urine.
Talking to a doctor is the best way to form a plan that is tailored to you and your body’s individual needs.
Things You Could Do To Help Your Stomach Bloating
We're going to go over two different methods to help reduce your stomach bloating. The first one is through lifestyle changes, and the second one is supplementation. If you choose to do any of the recommended things in this section, please make sure to talk to your doctor first.
There are a couple things you could do in order to avoid bloating. Let's go over what they are.
Eating Smaller Portions
When you have stomach bloating issues, eating large portions and overwhelming your gut is probably one of the worst things you could do. You could do this effectively by using a smaller plate, using a food scale in order to measure your food, and drinking more water before meals (to fill up). It's important to be as mindful as possible before, during, and after your meals to stay on track.
Get Regular Exercise
There are many ways that regular exercise could help you alleviate the symptoms of bloating. The first thing exercise does is stimulate the digestive system and promote bowel movements, this is beneficial to avoiding bloating. On top of that exercise helps get rid of stress. When you're constantly stressed you tend to overeat, your digestive system takes a toll, and your overall health suffers.
Cutting Out Foods and Drinks That Could Make Your Bloating Worse
There are certain foods that seem harmless. Broccoli, Kale, and Cauliflower are always talked about as super healthy. However, if eaten too much especially when you suffer from digestive issues, it can make the bloating worse. The same goes with drinking too much alcohol, coffee, sports drinks, and more.
Taking The Right Supplements
Many people don't get the things their bodies need from food due to being too busy, or even not eating the right foods. Supplementing the right things could help turn around your bloating problems. Below we will go over the very best supplements you could take in order to alleviate that bloating.
Digestive Vibrance is our supplement made specifically for people who struggle with bloating and digestive issues. Digestive Vibrance contains prebiotics, 100 Billion CFUs of probiotics from 8 strains, amino acids, antioxidants, and butyrates. Below we will go over how these things could help alleviate bloating.
Probiotics: By increasing the good bacteria and creating a balance of good and bad bacteria in the gut. This helps reduce inflammation and gas. They also help you digest more efficiently which is another way of avoiding bloating.
Prebiotics: Prebiotics are something we can't digest, but they boost the performance of probiotics by acting as a "food" for them. This allows the probiotics to have a better environment to colonize and do their job more effectively.
Amino Acids: Amino Acids, especially L-Glutamine (included in Digestive Vibrance), help rebuild and maintain the cells in the large and small intestine. This could help avoid a leaky gut, which is known for causing the symptom of bloating.
Antioxidants: Digestive Vibrance contains antioxidants that help protect the cells in the large and small intestine from free radicals. This also reduces the inflammation that causes uncomfortable bloating.
Calcium/Magnesium Butyrate: Calcium/Magnesium Butyrate is another thing that helps with supporting the gut barrier. It's also good for supporting your probiotic. Both of these things result in better digestion and less bloating.
Maximum Vibrance, is a little bit less of a digestive supplement and a little bit more of a comprehensive superfood supplement. It helps with almost anything you could think of. It has 13 categories of health benefits including probiotics (25 Billion CFUs instead of 100 Billion), vitamins and minerals, 20 grams of plant-based protein, fiber, liver support, immune support, adaptogens, joint support, enzymes and tonics, and antioxidants.
You may be wondering which one is better for bloating, Digestive Vibrance or Maximum Vibrance? The answer to this question depends on your circumstances. If you plan on cleaning up your diet by consuming more vitamins and minerals on your own, Digestive Vibrance could be a great assistant to making sure your digestive system doesn't experience any issues.
If you're someone who suffers from bloating from vitamin and mineral deficiencies, then Maximum Vibrance could be a great option. This is because it contains a good amount of vitamin d, magnesium, B12, and zinc.
Stomach bloating could be a frustrating and uncomfortable issue, but understanding the link of vitamin deficiencies and bloating can help you take the steps appropriate for improving your symptoms.
If you're interested in checking out Maximum or Digestive Vibrance, check out our store. If you want more articles like this (along with other resources), head over to our learning section where we have an ingredientopedia (which tells our customers everything they need to know about the ingredients in our supplements), our blog (more articles like this), and last but not least recipes you could use with our supplements.