Constipation is usually linked to diet and lifestyle, but it can also be caused by certain supplements and medications. Whether it’s vitamins, minerals, or even herbal supplements, some can do more harm than good to a healthy bowel movement. Instead of relying on unregulated (and often expensive) supplements, opt for a diet-based approach that emphasizes whole, nutrient-dense foods. Nutrients like fiber in foods, as well as plenty of water, can help move things along naturally and support your overall health.
We spoke to experts to find out which supplements you should avoid if you suffer from constipation.
5 Supplements That Could Actually Make Constipation Worse
1. Calcium supplements
“Several of my clients have complained of constipation, and upon further evaluation, I discovered that the source of their constipation was their calcium supplement,” says Kerry Conlon, MS, RD, a registered dietitian specializing in digestive diseases.
Calcium supplements can make constipation worse because they slow down intestinal motility, which is just a scientific way of describing how food moves through your digestive tract. Calcium can also interfere with the amount of fluid secreted into your intestines, making stools hard, dry, and harder to pass.
If you take high doses of calcium and don’t drink enough water or eat enough fiber, you’re more likely to experience constipation. “Of course, there are cases where supplementation may be essential, such as calcium supplementation for osteoporosis. So talk to your doctor and a dietitian to see what options are available to you,” Conlon recommends.
2. Iron supplements
Iron supplements commonly cause constipation. If you are suffering from iron deficiency, you may want to consider a diet-based approach depending on the severity of the situation.
“While it’s true that about 40 percent of women of childbearing age are iron deficient, I would advise caution before taking iron supplements. Iron is one of the main supplements that can cause constipation,” says Ashley Dwyer, MD, Pharm.D., founder of BDN Coaching. Instead, Dwyer recommends increasing your intake of foods rich in iron (like legumes, leafy greens, fish, and red meat) and vitamin C (like citrus fruits, fruits, leafy greens, and peppers).
“Ferrous sulfate is the most common iron supplement you’ll find in stores. Taking this type of iron supplement on an empty stomach or at a higher dose can lead to constipation,” says Rhyan Geiger, a Phoenix-based dietitian. Eat well. If you must take an iron supplement, try to take it with food and consider splitting it into smaller doses throughout the day.
3. Fiber supplements
Believe it or not, fiber supplements can make constipation worse in some people depending on the circumstances.
“Based on current research, fiber appears to be beneficial for constipation in most generally healthy adults, and it is one of the main treatments for constipation,” says Kelsey Costa, MS, RDN, registered dietitian and scientific communications manager at Examine.
“However, simply increasing fiber intake or using supplements may not always help improve bowel movements, depending on the root cause of constipation,” Costa adds.
“Fiber supplements can bulk up stools too much and cause constipation, especially if they’re high in insoluble fiber,” Geiger says. Increasing fiber intake too quickly can also make constipation worse. “Fiber absorbs water in the digestive system, so if you eat a lot of fiber without increasing your water intake, stools can become harder to pass, making constipation worse,” Costa says. Eat well.
4. Vitamin D supplements
When taken regularly in high doses, vitamin D supplements can lead to digestive problems 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 can also make constipation worse.
If you take a vitamin D supplement, talk to your doctor or dietitian to make sure the dose is right for you. Be sure to drink plenty of water and eat a variety of whole, nutrient-dense foods to support gut health.
5. Senna
Senna is an herbal supplement used to treat constipation due to its powerful laxative effect. However, it can cause digestive problems and worsen constipation when used too frequently.
“Like many other laxatives, prolonged or excessive use of senna can lead to serious reactions and side effects, including laxative dependence, chronic constipation, and loss of normal bowel function,” Costa says. “This appears to occur because the intestines become accustomed to the laxative stimulation and lose their ability to contract normally without it,” she adds.
Using senna too often can also lead to fluid loss and electrolyte imbalance, “which can lead to dehydration and contribute to constipation when not used,” Costa says. Eat well.
Other Ways to Relieve Constipation
There are several ways to relieve constipation and promote gut health instead of resorting to supplements. Habits like eating more fiber, drinking more water, and finding ways to be active can all help relieve constipation.
Eat a variety of whole, nutrient-dense foods, including fruits, vegetables, whole grains, and fermented foods that contain probiotics like miso, kefir, kimchi, and sauerkraut. “Fruits, vegetables, and whole grains contain fiber, which helps with digestion,” says Conlon. These foods also offer a range of other essential nutrients and bioactive compounds, including vitamins, minerals, phytochemicals, and key antioxidants, that support our overall health.
Research suggests that regular movement should be part of treating constipation. Try to incorporate more daily movement in any way you can, whether it’s walking, yoga, cycling, or another activity you enjoy and want to do.
The essential
Constipation is often influenced by diet, lifestyle, and certain supplements and medications. Experts recommend focusing on diet before turning to expensive, unregulated supplements. In fact, some supplements like calcium, iron, vitamin D, and senna can make constipation symptoms worse. While fiber is generally helpful in improving constipation, fiber supplements can make constipation worse if you quickly increase your intake and don’t drink enough water. To relieve constipation, try eating more whole foods, drinking more water, and staying active.