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We spoke with the experts to get the scoop on which supplements you may want to avoid if you struggle with constipation.
5 Supplements That Could Actually Make Constipation Worse
1. Calcium Supplements
“I’ve had several clients complain of constipation, and after a further evaluation, found that the source of their constipation was their calcium supplement,” saysKerry Conlon, M.S., RD, a digestive-disease dietitian.
Calcium supplementsmay worsen constipation because they slow down intestinal motility, which is just a scientific way of saying how food moves through your digestive tract. Calcium may also interfere with how much fluid is secreted in the gut, causing stools to become hard, dry and more difficult to pass.
If you’re supplementing with high doses of calcium and not drinking enough water or eating enough fiber, you’re more likely to experience constipation. “Of course, there are instances where supplementation may be essential, like calcium supplementation for osteoporosis, so talk to your doctor and a dietitian to see what options may be available for you,” recommends Conlon.
2. Iron Supplements
Iron supplements commonly cause constipation, so if you’re iron-deficient, you may want to consider a food-first approach, depending on the severity.
“While it’s true that around 40% of women of reproductive age are iron-deficient, I’d use caution before diving into an iron supplement. Iron is one of the top supplements that can cause constipation,” saysAshley Dwyer, Pharm.D.,founder of BDN Coaching. Instead, Dwyer recommends increasing your intake of foods rich in iron (such as legumes, leafy greens, fish and red meat) andvitamin C(like citrus, fruit, leafy greens and peppers) first.
“Ferrous sulfate is the most common iron supplement that you’ll find in stores. Taking this type of iron supplement on an empty stomach or at a higher dose can lead to constipation,”Rhyan Geiger, RDN, a Phoenix-based dietitian, tellsEatingWell.If you must take an iron supplement, try taking it with food and consider splitting it into smaller doses throughout the day.
3. Fiber Supplements
Believe it or not, fiber supplements may worsen constipation in some people, depending on the circumstances.
“Based on current research, fiber appears to benefit constipation for most generally healthy adults, and it’s one of the main treatments for constipation,” saysKelsey Costa, M.S., RDN, a registered dietitian and science communications officer at Examine.
“However, simply increasing fiber intake or using supplements may not always help with bowel movements, depending on the root cause of constipation,” Costa adds.
“Fiber supplements can bulk up the stool too much and cause constipation, especially a supplement high in insoluble fiber,” says Geiger. Increasing fiber intake too quickly may also worsen constipation. “Fiber absorbs water in the digestive system, so if you consume a lot of fiber without increasing your water intake, stools can become harder to pass, making constipation worse,” Costa tellsEatingWell.
4. Vitamin D Supplements
When consistently taken in higher doses,vitamin D supplementsmay lead to digestive issues such as constipation. Too much vitamin D can increase the amount of calcium circulating in your blood, and as we mentioned above, too much calcium in the body may also worsen constipation.
If you’re taking a vitamin D supplement, talk with your doctor or dietitian to make sure your dose is right for you. Be sure to drink plenty of water and eat a variety of whole,nutrient-dense foods to support a healthy gut.
5. Senna
Senna is an herbal supplement used for treating constipation due to its strong laxative effect. However, it may cause digestive issues and worsen constipation when used too frequently.
“Like many other laxatives, long-term or excessive use of senna may lead to serious reactions and side effects, including dependence on laxatives, chronic constipation and loss of normal bowel function,” says Costa. “This appears to occur because the intestines become used to the laxative stimulation and lose their ability to contract normally without it,” she adds.
Relying on senna too frequently may also cause fluid loss and electrolyte imbalance, “which can lead to dehydration and may contribute to constipation when not in use,” Costa tellsEatingWell.
Other Ways to Help Relieve Constipation
There are several things you can do torelieve constipationandsupport gut healthinstead of relying on supplements. Habits like eating more fiber, drinking more water and finding ways to be active may all help relieve constipation.
Eat a variety of whole, nutrient-dense foods including fruits, vegetables, whole grains andfermented foods that contain probioticssuch as miso, kefir, kimchi and sauerkraut. “Fruits, vegetables and whole grains contain fiber that support digestion,” says Conlon. These foods also offer a range of other essential nutrients and bioactive compounds, including essential vitamins, minerals, phytochemicals and antioxidants, that support our overall health.
Research suggests that regular movement should be part of the treatment for constipation. Try to incorporate more daily movement in whatever way possible, whether it’s walking, yoga, biking or something else that you enjoy and can see yourself sticking with.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services.Definition & facts for constipation.Matikainen N, Pekkarinen T, Ryhänen EM, Schalin-Jäntti C.Physiology of Calcium Homeostasis: An Overview.Endocrinol Metab Clin North Am. 2021 Dec;50(4):575-590. doi: 10.1016/j.ecl.2021.07.005.Singh, P., & Goyal, J. (2022).Calcium supplementation.In StatPearls. StatPearls Publishing.Parvataneni, S., & Maw, M. (2020).Ileus Due to Iron Pills: A Case Report and Literature Report on the Importance of Stool Softeners.Cureus, 12(6), e8392. https://doi.org/10.7759/cureus.8392Goyal, H., & Singla, U. (2022).Constipation.In StatPearls. StatPearls Publishing.Ioniță-Mîndrican, C. B., Ziani, K., Mititelu, M., Oprea, E., Neacșu, S. M., Moroșan, E., Dumitrescu, D. E., Roșca, A. C., Drăgănescu, D., & Negrei, C. (2022).Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients, 14(13), 2641. https://doi.org/10.3390/nu14132641Tebben, P. J., Singh, R. J., & Kumar, R. (2016).Vitamin D-Mediated Hypercalcemia: Mechanisms, Diagnosis, and Treatment.Endocrine reviews, 37(5), 521–547. https://doi.org/10.1210/er.2016-1070ScienceDirect. Senna. InTopics in biochemistry, genetics and molecular biology.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services.Definition & facts for constipation.Matikainen N, Pekkarinen T, Ryhänen EM, Schalin-Jäntti C.Physiology of Calcium Homeostasis: An Overview.Endocrinol Metab Clin North Am. 2021 Dec;50(4):575-590. doi: 10.1016/j.ecl.2021.07.005.Singh, P., & Goyal, J. (2022).Calcium supplementation.In StatPearls. StatPearls Publishing.Parvataneni, S., & Maw, M. (2020).Ileus Due to Iron Pills: A Case Report and Literature Report on the Importance of Stool Softeners.Cureus, 12(6), e8392. https://doi.org/10.7759/cureus.8392Goyal, H., & Singla, U. (2022).Constipation.In StatPearls. StatPearls Publishing.Ioniță-Mîndrican, C. B., Ziani, K., Mititelu, M., Oprea, E., Neacșu, S. M., Moroșan, E., Dumitrescu, D. E., Roșca, A. C., Drăgănescu, D., & Negrei, C. (2022).Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients, 14(13), 2641. https://doi.org/10.3390/nu14132641Tebben, P. J., Singh, R. J., & Kumar, R. (2016).Vitamin D-Mediated Hypercalcemia: Mechanisms, Diagnosis, and Treatment.Endocrine reviews, 37(5), 521–547. https://doi.org/10.1210/er.2016-1070ScienceDirect. Senna. InTopics in biochemistry, genetics and molecular biology.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services.Definition & facts for constipation.Matikainen N, Pekkarinen T, Ryhänen EM, Schalin-Jäntti C.Physiology of Calcium Homeostasis: An Overview.Endocrinol Metab Clin North Am. 2021 Dec;50(4):575-590. doi: 10.1016/j.ecl.2021.07.005.Singh, P., & Goyal, J. (2022).Calcium supplementation.In StatPearls. StatPearls Publishing.Parvataneni, S., & Maw, M. (2020).Ileus Due to Iron Pills: A Case Report and Literature Report on the Importance of Stool Softeners.Cureus, 12(6), e8392. https://doi.org/10.7759/cureus.8392Goyal, H., & Singla, U. (2022).Constipation.In StatPearls. StatPearls Publishing.Ioniță-Mîndrican, C. B., Ziani, K., Mititelu, M., Oprea, E., Neacșu, S. M., Moroșan, E., Dumitrescu, D. E., Roșca, A. C., Drăgănescu, D., & Negrei, C. (2022).Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients, 14(13), 2641. https://doi.org/10.3390/nu14132641Tebben, P. J., Singh, R. J., & Kumar, R. (2016).Vitamin D-Mediated Hypercalcemia: Mechanisms, Diagnosis, and Treatment.Endocrine reviews, 37(5), 521–547. https://doi.org/10.1210/er.2016-1070ScienceDirect. Senna. InTopics in biochemistry, genetics and molecular biology.
National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services.Definition & facts for constipation.
Matikainen N, Pekkarinen T, Ryhänen EM, Schalin-Jäntti C.Physiology of Calcium Homeostasis: An Overview.Endocrinol Metab Clin North Am. 2021 Dec;50(4):575-590. doi: 10.1016/j.ecl.2021.07.005.
Singh, P., & Goyal, J. (2022).Calcium supplementation.In StatPearls. StatPearls Publishing.
Parvataneni, S., & Maw, M. (2020).Ileus Due to Iron Pills: A Case Report and Literature Report on the Importance of Stool Softeners.Cureus, 12(6), e8392. https://doi.org/10.7759/cureus.8392
Goyal, H., & Singla, U. (2022).Constipation.In StatPearls. StatPearls Publishing.
Ioniță-Mîndrican, C. B., Ziani, K., Mititelu, M., Oprea, E., Neacșu, S. M., Moroșan, E., Dumitrescu, D. E., Roșca, A. C., Drăgănescu, D., & Negrei, C. (2022).Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients, 14(13), 2641. https://doi.org/10.3390/nu14132641
Tebben, P. J., Singh, R. J., & Kumar, R. (2016).Vitamin D-Mediated Hypercalcemia: Mechanisms, Diagnosis, and Treatment.Endocrine reviews, 37(5), 521–547. https://doi.org/10.1210/er.2016-1070
ScienceDirect. Senna. InTopics in biochemistry, genetics and molecular biology.
