Stop wasting money: Experts reveal the 5 supplements that won’t help your constipation!
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When it comes to maintaining regularity, many of us are quick to turn to the supplement aisle for a quick fix.
But before you reach for that bottle of pills, it's important to know that not all supplements are created equal—especially when it comes to easing constipation. In fact, some can actually make matters worse.
Here at The GrayVine, we believe in empowering our readers with knowledge that can lead to healthier choices.
Constipation can be a delicate topic, but it's a common issue that affects many of us as we age.
While diet and lifestyle are often the first places to look for solutions, supplements can sometimes seem like a promising alternative.
However, experts warn that certain supplements may do more harm than good when it comes to your digestive health.
Let's explore the five supplements that experts suggest you might want to skip if you're struggling with constipation.
1. Calcium supplements
Calcium is vital for bone health, particularly as we age, but it's not always a friend to our digestive tract.
High doses of calcium supplements can slow down intestinal motility, leading to hard, dry stools that are difficult to pass. If you're taking calcium supplements, it's crucial to balance them with adequate water and fiber intake.
And, as always, consult with your healthcare provider to ensure that you're taking the right form and amount of calcium for your needs.
“I’ve had several clients complain of constipation, and after a further evaluation, found that the source of their constipation was their calcium supplement,” shared Kerry Conlon, M.S., RD, a digestive-disease dietitian.
2. Iron supplements
Iron is essential for preventing anemia, but it's also a common culprit behind constipation. Iron supplements, particularly ferrous sulfate, can be harsh on the stomach and lead to digestive woes.
If you need to boost your iron levels, consider incorporating more iron-rich foods into your diet, such as leafy greens, legumes, and red meat, and pair them with vitamin C-rich foods to enhance absorption.
“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,” advised Ashley Dwyer, Pharm.D., founder of BDN Coaching.
Recommended for you: Dietitians reveal the 5 supplements that could worsen your inflammation!
3. Fiber supplements
It might seem counterintuitive, but fiber supplements can sometimes exacerbate constipation. This is particularly true if you increase your fiber intake too quickly or don't consume enough water to help the fiber do its job.
“Fiber supplements can bulk up the stool too much and cause constipation, especially a supplement high in insoluble fiber,” says Rhyan Geiger, RDN, a Phoenix-based dietitian.
Instead of reaching for a supplement, try to get your fiber from whole foods like fruits, vegetables, and whole grains, which provide a balanced mix of soluble and insoluble fiber.
4. Vitamin D supplements
While vitamin D is crucial for many aspects of health, taking it in high doses can lead to increased calcium levels in the blood, which, as we've learned, can contribute to constipation.
Make sure you're getting the right amount of vitamin D by discussing your needs with a healthcare professional and considering sources like sunlight and fortified foods.
5. Senna supplements
Senna is a natural herb with potent laxative effects, but it's not meant for long-term use. Overuse of senna can lead to dependency and a loss of normal bowel function.
If you're considering senna for constipation relief, it's best to use it sparingly and under the guidance of a healthcare provider.
Source: Mayo Clinic / Youtube.
Instead of relying on supplements, there are several lifestyle changes that can promote regular bowel movements and overall gut health:
- Increase your intake of whole, nutrient-dense foods, especially those high in fiber.
- Stay hydrated by drinking plenty of water throughout the day.
- Engage in regular physical activity to stimulate digestion.
Also read: Don’t make this embarrassing supplement mistake—expert reveals the side effect!
Have you tried any supplements for constipation that worked or didn't work for you? Do you have any tried-and-true remedies or lifestyle tips that have helped you maintain digestive health? Share your experiences and insights in the comments below!
But before you reach for that bottle of pills, it's important to know that not all supplements are created equal—especially when it comes to easing constipation. In fact, some can actually make matters worse.
Here at The GrayVine, we believe in empowering our readers with knowledge that can lead to healthier choices.
Constipation can be a delicate topic, but it's a common issue that affects many of us as we age.
While diet and lifestyle are often the first places to look for solutions, supplements can sometimes seem like a promising alternative.
However, experts warn that certain supplements may do more harm than good when it comes to your digestive health.
Let's explore the five supplements that experts suggest you might want to skip if you're struggling with constipation.
Some supplements may exacerbate constipation, and experts advise a food-first approach to bowel health rather than relying on certain supplements. Image source: Mika Baumeister / Unsplash.
1. Calcium supplements
Calcium is vital for bone health, particularly as we age, but it's not always a friend to our digestive tract.
High doses of calcium supplements can slow down intestinal motility, leading to hard, dry stools that are difficult to pass. If you're taking calcium supplements, it's crucial to balance them with adequate water and fiber intake.
And, as always, consult with your healthcare provider to ensure that you're taking the right form and amount of calcium for your needs.
“I’ve had several clients complain of constipation, and after a further evaluation, found that the source of their constipation was their calcium supplement,” shared Kerry Conlon, M.S., RD, a digestive-disease dietitian.
2. Iron supplements
Iron is essential for preventing anemia, but it's also a common culprit behind constipation. Iron supplements, particularly ferrous sulfate, can be harsh on the stomach and lead to digestive woes.
If you need to boost your iron levels, consider incorporating more iron-rich foods into your diet, such as leafy greens, legumes, and red meat, and pair them with vitamin C-rich foods to enhance absorption.
“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,” advised Ashley Dwyer, Pharm.D., founder of BDN Coaching.
Recommended for you: Dietitians reveal the 5 supplements that could worsen your inflammation!
3. Fiber supplements
It might seem counterintuitive, but fiber supplements can sometimes exacerbate constipation. This is particularly true if you increase your fiber intake too quickly or don't consume enough water to help the fiber do its job.
“Fiber supplements can bulk up the stool too much and cause constipation, especially a supplement high in insoluble fiber,” says Rhyan Geiger, RDN, a Phoenix-based dietitian.
Calcium and iron supplements may slow down intestinal motility and worsen constipation. Image source: Jellybee / Unsplash.
Instead of reaching for a supplement, try to get your fiber from whole foods like fruits, vegetables, and whole grains, which provide a balanced mix of soluble and insoluble fiber.
4. Vitamin D supplements
While vitamin D is crucial for many aspects of health, taking it in high doses can lead to increased calcium levels in the blood, which, as we've learned, can contribute to constipation.
Make sure you're getting the right amount of vitamin D by discussing your needs with a healthcare professional and considering sources like sunlight and fortified foods.
5. Senna supplements
Senna is a natural herb with potent laxative effects, but it's not meant for long-term use. Overuse of senna can lead to dependency and a loss of normal bowel function.
If you're considering senna for constipation relief, it's best to use it sparingly and under the guidance of a healthcare provider.
Source: Mayo Clinic / Youtube.
Instead of relying on supplements, there are several lifestyle changes that can promote regular bowel movements and overall gut health:
- Increase your intake of whole, nutrient-dense foods, especially those high in fiber.
- Stay hydrated by drinking plenty of water throughout the day.
- Engage in regular physical activity to stimulate digestion.
Also read: Don’t make this embarrassing supplement mistake—expert reveals the side effect!
Have you tried any supplements for constipation that worked or didn't work for you? Do you have any tried-and-true remedies or lifestyle tips that have helped you maintain digestive health? Share your experiences and insights in the comments below!
