Constipation occurs when you have infrequent bowel changes or trouble passing stool. If you have less than three bowel movements per week, you apparently have constipation.
In most circumstances, you can treat occasional constipation with lifestyle adjustments or over-the-counter (OTC) remedies. For instance, it may help to drink more water, eat more fiber, and get more exercise. OTC laxatives or stool softeners may also give relief.
Several vitamins may also aid ease your constipation. Many vitamins work as natural stool softeners. If you’re already taking them daily, boosting your intake may not help. But, adding certain vitamins to your daily routine may provide relief if you don’t already take them.
Taking these vitamins may help relieve your constipation:
Vitamin C is a water-soluble, unabsorbed vitamin C has an osmotic effect in your digestive tract. That means it pulls water into your intestines, which can aid soften your stool.
Too much vitamin C can be dangerous, though. It can cause nausea, diarrhea, and stomach cramps. It can also cause some people to absorb too much iron from their food. Among other side effects, this may make your constipation worse.
According to the National Institutes of Health (NIH), the top limit of vitamin C that most adults can tolerate is 2,000 milligrams (mg). The higher limit for children under the age of 18 is 400 to 1,800 mg, depending on their age.
The recommended daily dosage is much lower.
Vitamin B-5 also called pantothenic acid. Older research from 1982 has discovered that a derivative of vitamin B-5 — dexpanthenol may reduce constipation. It may animate muscle decrease in your digestive system, which helps move stool through your bowels.
Notwithstanding, there’s no more current research. The contemporary evidence is insufficient to link vitamin B-5 with constipation relief. Almost all plant and animal-based foods contain pantothenic acid, so it’s usually not necessary to take a supplement.
Although, the daily recommended intake for most adults is 5 mg per day. Pregnant people can rise to 6 mg, while most breastfeeding women should get 7 mg daily.
Teenagers under 18 should usually get between 1.7 and 5 mg daily, depending on their age.
Folic acid also is known as folate or vitamin B-9. It helps ease your constipation by animating the formation of digestive acids. If your digestive acid levels have been low, building them may help promote your digestion and move stool through your colon.
Possibly, aim to eat folate-rich foods rather than taking a folic acid supplement. Folate-rich foods are often fiber-rich too, which may also help get your bowels moving.
Folate-rich foods include:
- Black-eyed peas
- Fortified breakfast cereals
- Fortified rice
Most people get plenty of folic acid from their regular diet. But you may also need to use a supplement.
The upper limit that most adults can tolerate is 400 micrograms (mcg) of folic acid per day. Only someone who’s pregnant may tolerate more.
Most children between the ages of 1 and 18 can take up to 150 to 400 mcg daily, it depends on their age.
Vitamin B-1, or thiamine, helps indigestion. If your levels of thiamine are low, your digestion may be slowed. This can cause constipation. Most women should consume 1.1 mg of thiamine daily. Most men should consume 1.2 mg per day. Children between the ages of 1 and 18 should get between 0.5 and 1 mg, depending on their age.
Vitamin B-12 deficiency can affect constipation. If constipation is caused by low levels of B-12, boosting your daily intake of this nutrient may help ease your symptoms. You may fancy eating more foods rich in this vitamin rather than taking a supplement.
Examples of foods rich in B-12 include:
- Beef liver
- Tuna fish
It’s suggested that most adults get 2.4 mcg of vitamin B-12 per day. Children under 18 can take between 0.4 and 2.4 mcg, depending on their age.
Vitamins That Can Make Constipation Worse
Amazing vitamin supplements include the minerals calcium and iron, which can really boost your chances of generating constipation. Some of the components used to form vitamin tablets, like lactose or talc, may also cause constipation.
If you assume that your regular dosage of vitamins is causing constipation, don’t be silent speak to your doctor. They may help you to stop taking vitamin supplements.
Some vitamins can cause side effects, mainly when mixed with other vitamins, medications, or supplements.
Several vitamins can also increase preexisting medical conditions. Speak with your doctor before taking any vitamins for constipation relief.
Vitamins May Not Be Safe Or Effective For The Following People
- People with gastrointestinal conditions
- Newborns and infants
- People with chronic diseases or illnesses
In some instances, taking several vitamins may get your health condition worse. Some vitamins can more interact with certain medications and supplements, which you may be used to treat your condition.
- Add dietary fiber such as whole grains, fruits, beans, and vegetables
- Drink more fluids such as water or juice
- Regular Exercise
- Reduce stress