Can Vitamins Cause Constipation? Check Here!

Some supplements can cause constipation and digestive problems such as bloating, stomach cramps, and gas. However, other vitamins and minerals are associated with healthy digestion and increased regularity. Can Vitamins Cause Constipation?

Read: These are the 10 Best Vitamins For Adult Men [Complete!]

Vitamins and minerals play a major role in oodles of body functions. Psst, that includes digestion. Some dietary supplements can promote digestive health, but some can cause constipation or make it worse.

Here are the vitamins that may be behind your problem, plus which supplements can help you get your stools back on track.

Can Vitamins Cause Constipation? Check Here!

1. Iron

Different types of iron can have different effects on your stomach. Ferrous sulfate, ferrous fumarate, and ferrous gluconate are associated with higher rates of gastrointestinal (GI) problems compared to other forms of iron.

In addition to constipation, iron supplements can also cause:

1. nauseous
2. diarrhea
3. fart
4. stomach cramps

2. Calcium

According to a 2019 study, calcium carbonate can cause constipation and bloating. Taking too many calcium supplements can also cause gas and flatulence. However, we definitely need more research to show the full effect.

Note: Try to get most of the calcium from your diet. This may reduce the risk of constipation compared to taking calcium supplements.

3. Several types of fiber

Fiber is often touted as a constipation-all remedy. Unfortunately, too much fiber or increasing your fiber intake too quickly can cause:

1. gas
2. diarrhea
3. bloated
4. dehydration
5. constipation
6. stomach ache
7. stomach cramps
8. feeling too full or losing your appetite

Keep in mind, the type of fiber you eat can also be counted a lot. Certain types of fiber (namely, refined wheat bran or wheat dextrin) can dry out your stool and make it more difficult to pass stools.

Supplements that can help with constipation

Now that you know what things can cause constipation, here are some options that can help you relieve it.

1. Magnesium. Studies show that supplementing with certain types of magnesium — such as magnesium citrate and magnesium oxide — can help improve constipation.
2. Probiotics. Some research suggests that certain types of probiotics may be effective for improving constipation symptoms. Keep in mind that we need more research to show which strains work best.
3. Fiber supplements. Certain fiber supplements may help to improve constipation symptoms. Psyllium supplements can help increase the water content of your stool. This can make your trip to the porcelain throne more relaxing.

Some research suggests certain medications and other supplements can also help improve constipation symptoms. This includes:

1. senna
2. lactitol
3. Aloe vera

How to avoid constipation

Here are some other best tips to keep your bowel movements smooth.

1. Follow a healthy diet. A high-fiber diet can help keep stools soft and can reduce the risk of constipation. Some good food choices include green leafy vegetables, whole grains, fruits, nuts, beans, and whole grains.
2. Stay hydrated. Dehydration can cause constipation. So, always make sure to drink lots of water every day. 
3. Increase activity level. Staying active can help reduce the risk of a number of health conditions including chronic constipation. Studies show that people who lead sedentary lifestyles are more likely to experience chronic constipation.
4. Addressing the underlying medical condition. Some causes of constipation usually come from outside our control. For example, conditions that affect the colon or rectum can cause constipation. If you think an underlying condition is to blame, talk to a healthcare professional. They can help you understand things.
5. Enjoy a healthy lifestyle. You can help reduce your risk of constipation if you maintain a healthy weight, don't smoke, and avoid drinking excessive amounts of alcohol.

Conclusion

Certain supplements — such as certain iron, fiber, calcium, or berberine — can cause constipation or make it worse. Other supplements can have the opposite effect and help keep your bowel movements regular.

If you're not sure what's causing your constipation, talk to your doctor or healthcare professional so you can have the right tests and get the right treatment.