Supplements or certain laxative overuse can often be the reason for constipation. Calcium, iron, vitamin D, fiber and senna supplements may be the problem. For constipation management, opt for a whole-food fiber and hydration approach. <\/p>\n
Constipation<\/a> is typically related to diet and lifestyle, but it may also be caused by some supplements and medications. Whether it\u2019s a vitamin, mineral or even herbal supplement, there are some that can do more harm than good for healthy bowel movements. Instead of leaning on unregulated (and often expensive) supplements<\/a>, aim for a food-first approach that prioritizes whole, nutrient-dense foods. Nutrients like fiber in foods\u2014alongside plenty of water\u2014can help get things moving naturally, and help support your overall health.\u00a0\n<\/p>\n We spoke with the experts to get the scoop on which supplements you may want to avoid if you struggle with constipation.\u00a0\n<\/p>\n Calcium Supplements <\/p>\n \u201cI\u2019ve had several clients complain of constipation and, after a further evaluation, found that the source of their constipation was their calcium supplement,\u201d says Kerry Conlon, M.S., RD<\/a>.\n<\/p>\n Calcium supplements<\/a> may 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.\n<\/p>\n If you\u2019re supplementing with high doses of calcium and not drinking enough water or eating enough fiber, you\u2019re more likely to experience constipation. \u201cOf 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,\u201d recommends Conlon.\u00a0\n<\/p>\n Iron Supplements <\/p>\n Iron supplements commonly cause constipation, so if you\u2019re iron-deficient, you may want to consider a food-first approach, depending on the severity.\u00a0\n<\/p>\n \u201cWhile it\u2019s true that around 40% of women of reproductive age are iron-deficient, I\u2019d use caution before diving into an iron supplement. Iron is one of the top supplements that can cause constipation,\u201d says Ashley Dwyer, Pharm.D<\/a>. Instead, Dwyer recommends increasing your intake of foods rich in iron (such as legumes, leafy greens, fish and red meat) and vitamin C<\/a>\u00a0(like citrus, fruit, leafy greens and peppers) first.\u00a0\n<\/p>\n \u201cFerrous sulfate is the most common iron supplement that you\u2019ll find in stores. Taking this type of iron supplement on an empty stomach or at a higher dose can lead to constipation,\u201d explains Rhyan Geiger, RDN<\/a>. If you must take an iron supplement, try taking it with food and consider splitting it into smaller doses throughout the day.\u00a0\n<\/p>\n Fiber Supplements <\/p>\n Believe it or not, fiber supplements may worsen constipation in some people, depending on the circumstances.\n<\/p>\n \u201cBased on current research, fiber appears to benefit constipation for most generally healthy adults, and it’s one of the main treatments for constipation,\u201d says Kelsey Costa, M.S., RDN<\/a>.\u00a0\n<\/p>\n \u201cHowever, simply increasing fiber intake or using supplements may not always help with bowel movements, depending on the root cause of constipation,\u201d Costa adds.\u00a0\n<\/p>\n \u201cFiber supplements can bulk up the stool too much and cause constipation, especially a supplement high in insoluble fiber,\u201d says Geiger. Increasing fiber intake too quickly may also worsen constipation. \u201cFiber 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,\u201d says Costa.\u00a0\n<\/p>\n Vitamin D Supplements <\/p>\n When consistently taken in higher doses, vitamin D supplements<\/a> may 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.\n<\/p>\n If you\u2019re 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<\/a>.\u00a0\n<\/p>\n Senna Supplements <\/p>\n Senna is an herbal supplement used for treating constipation due to its strong laxative effect<\/a>. However, it may cause digestive issues and worsen constipation when used too frequently.\u00a0\n<\/p>\n \u201cLike 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,\u201d says Costa. \u201cThis appears to occur because the intestines become used to the laxative stimulation and lose their ability to contract normally without it,\u201d she adds.\u00a0\u00a0\n<\/p>\n Relying on senna too frequently may also cause fluid loss and electrolyte imbalance, \u201cwhich can lead to dehydration and may contribute to constipation when not in use,\u201d says Costa.\n<\/p>\n Other Ways to Help Relieve Constipation\u00a0 <\/p>\n There are several things you can do to relieve constipation<\/a> and support gut health<\/a> instead of relying on supplements. Habits like eating more fiber, drinking more water and finding ways to be active may all help relieve constipation.\u00a0\n<\/p>\n