Constipation is commonly related to diet and lifestyle, but supplements and medications can also be to blame. Some vitamin, mineral and herbal supplements can do more harm than good to healthy bowel movements. Aim for a food-first approach that prioritizes nutritious whole foods rather than relying on unregulated (and often expensive) supplements. Nutrients such as dietary fiber, along with adequate fluids, naturally promote bowel movements and support overall health.
We spoke to experts to find out more about which supplements to avoid if you suffer from constipation.
5 Supplements That May Make Constipation Worse
1. Calcium supplements
“I’ve had several clients complaining of constipation, and after further testing, we found that the cause was calcium supplements,” she says. Kelly Conlon, MS, RDA nutritionist specializing in digestive diseases.
Calcium supplements can make constipation worse by slowing down bowel motility, the scientific term for how food moves through your digestive tract. Calcium can also affect the amount of water secreted in the intestine, making stools hard, dry, and difficult to pass.
Even if you’re taking high doses of calcium, you can still become constipated if you’re not drinking enough fluids or fiber. “Of course, there are cases where supplementation is essential, such as calcium supplementation for osteoporosis, so talk to your doctor or dietitian to see what options are available to you,” suggests Conlon.
2. Iron supplements
Iron supplements commonly cause constipation, so if you’re iron deficient, you may want to consider a dietary approach first, depending on the severity of your symptoms.
“While it’s true that about 40 percent of women of reproductive age are iron deficient, caution is advised before taking iron supplements, as iron is one of the top supplements that can cause constipation,” she says. Ashley Dwyer, PharmD; Founder of BDN Coaching. Instead, Dwyer recommends first increasing your intake of iron-rich foods (such as legumes, leafy greens, fish, and lean meats) and foods rich in vitamin C (such as citrus fruits, fruit, leafy greens, and peppers).
“Ferrous sulfate is the most common iron supplement you’ll find over the counter. This type of iron supplement can cause constipation if taken on an empty stomach or in high doses.” Ryan Geiger, RDNA Phoenix-based nutritionist says eat well. If you must take iron supplements, consider taking them with meals, in small doses throughout the day.
3. Fiber supplements
Believe it or not, fiber supplements can actually make constipation worse in some circumstances.
“Current research suggests that dietary fiber may be beneficial for constipation in healthy adults and is one of the main treatments for constipation,” she said. Kelsey Costa, MS, RDNa registered dietitian and science communications officer at Examine.
“However, depending on the underlying cause of constipation, simply increasing your fiber intake or using a supplement may not necessarily improve bowel movements,” Costa adds.
“Fiber supplements can increase stool bulk too much and cause constipation, especially supplements high in insoluble fiber,” Geiger says. Increasing your fiber intake too quickly can also make constipation worse. “Fiber absorbs water in the digestive system, so consuming more fiber without increasing fluid intake can make it harder for stool to pass and worsen constipation,” Costa says. eat well.
4. Vitamin D supplements
Taking high doses of vitamin D supplements on a regular basis can lead to digestive issues like constipation. Taking too much vitamin D can increase the amount of calcium circulating in your blood, and as mentioned above, having too much calcium in the body can also make constipation worse.
If you’re taking vitamin D supplements, talk to your doctor or nutritionist to make sure you’re getting the right amount. Drink plenty of water and eat a variety of nutritious whole foods to support your gut health.
5. Senna
Senna is an herbal supplement used to treat constipation due to its strong laxative effects, however, frequent use may cause indigestion and make constipation worse.
“Like many other laxatives, prolonged or excessive use of senna can cause serious reactions and side effects, including laxative dependence, chronic constipation, and loss of normal bowel function,” Costa says. “This appears to occur because the intestine becomes accustomed to the stimulation of the laxative and loses the ability to contract normally without it,” she adds.
Taking senna too frequently can lead to fluid loss and electrolyte imbalance, “and if not used, it can cause dehydration and lead to constipation,” Costa says. eat well.
Other ways to relieve constipation
Instead of relying on supplements, there are things you can do to relieve constipation and support your gut health. Habits like eating more fiber, drinking more water, and finding ways to be active can all help relieve constipation.
Eat a variety of nutritious whole foods, including fruits, vegetables, whole grains, and fermented foods containing probiotics, such as miso, kefir, kimchi, and sauerkraut. “Fruits, vegetables, and whole grains contain dietary fiber, which aids digestion,” says Conlon. These foods also contain a variety of essential nutrients and bioactive compounds that support our overall health, including essential vitamins, minerals, phytochemicals, and antioxidants.
Research has shown that regular exercise is an effective way to treat constipation, so try to incorporate some form of exercise that you enjoy and can stick to into your daily routine, whether that be walking, yoga, or cycling.
Conclusion
Constipation is often influenced by diet, lifestyle, supplements and medications. Experts recommend addressing it through food first before turning to expensive and unregulated supplements. In fact, supplements such as calcium, iron, vitamin D and senna can make constipation symptoms worse. Fiber usually helps improve constipation, but fiber supplements can make constipation worse if you increase your intake too quickly and don’t drink enough water. To relieve constipation, eat more whole foods, drink more water and stay active.
