Adverse effects from supplementation
(Sorry in advance for the rambling, TLDR at the bottom)
For context I'm underweight 5'4 M around 100lbs in my 20's
I've always had a background of not eating the best, and I recently got interested in improving my health
I've heard of a plethora of benefits from taking supplements like Multivitamins, creatine, fish oil, magnesium glycinate, D3 + K2, etc. and so I took started to take them
And I did feel the benefits for the first couple days/weeks, particularly in my mood and energy levels, with my appetite even increasing (benefit for me b/c I'm underweight) but paradoxically after some time I started to notice negative effects to my mental state and mood that came with these benefits
I become a lot more irritable and anxious. A big reason I actually started supplementation was so I could increase my energy levels and motivation, thinking my low energy and motivation in daily life stemmed from deficiencies.
Beforehand, while I had suffered from these issues, emotionally I was doing fine. Now, I often find myself easily raging at things and people while getting these crazy adrenaline dumps. The slightest things would irk me, and I would have constant mood swings, as well as feelings of anguish
After some research, a factor could've been from overmethylation. When I took a B-Complex, it gave me a terrible headache that I had to sleep off and depression for a couple hours after. After this, I looked back at what I've been taking, and the multivitamin I was ingesting had methylated B-vitamins.
I've also found that L-theanine and caffeine do the same for me adding on to these negative effect.
And I've heard magnesium glycinate can cause these same issues, with a small minority of people suffering mental side effects from fish oil supplementation and creatine.
Lutein and zeazanthin is another one I've been taking daily, but I doubt it's a factor because it's an eye supplement (I could be wrong).
The dosages weren't even crazy. 100% DV multi (methylated b-vitamins), 2000 IU D3 in total + K2, 200mg mag glyc, 5g creatine, 1g fish oil 550mg EPA/DHA.
Maybe it has to do with my small frame? Similar to how bigger individuals need more calories, I would need less nutrients?
For now though, I've stopped all my supplementation in the hopes these effects will go away. People usually say it takes a month or so for the body to go back to homeostasis, and my energy levels / motivation levels have tanked again, but my irritability has decreased some, and mood has stabalized a bit after some days.
My plan for now is to just wait it out, increase hydration and try to exercise all the nutrients out
TLDR:
5'4 M around 100lbs in my 20's
Started daily supplementation of multivitamin, D3 + K2, creatine, fish oil, magnesium glycinate.
Beneficial initally, but came with negative mental side effects for me from increased irritability and susceptibility to mood swings.
Dosages weren't even that high! 100% DV multi (methylated b-vitamins), 2000 IU D3 in total + K2, 200mg mag glyc, 5g creatine, 1g fish oil 550mg EPA/DHA.
Also only purchased from trusted supplements brands like NOW, Optimum Nutrition, NATURELO (NSF certified), Sports Research and retailers like iHerb.
Has anyone else had adverse effects from supplementation or a sensitivity to them?