Can't Poop? This Super Common Daily Vitamin Could Be Making It Worse
You probably know that calcium is an essential nutrient for strong bones. But it does so much more, including helping your blood clot, regulating nerve function, keeping your muscles moving and strengthening your teeth and gums. One of the best ways to get the calcium you need is by eating foods, like dairy and leafy greens, that contain the mineral.
But many people don’t consume enough calcium-rich foods and take supplements instead. However, calcium supplements can cause side effects like gas, constipation and bloating for some people, says Dr. Lance Uradomo, MD, MPH, an interventional gastroenterologist at City of Hope Orange County in Irvine, California.
These symptoms can vary from person to person, though, says Amy Bragagnini, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics.
“I have had some patients that complain of constipation while taking calcium supplements,” she adds. “Other patients say that their bowel movements remain completely normal while supplementing calcium.”
There are a few reasons why calcium supplements can sometimes cause constipation and other GI problems. Here, experts explain what you should know about taking them.
The Benefits of Calcium
Adults under age 50 need 1,000 milligrams of calcium a day, and women need to up their intake to 1,200 milligrams once they turn 51, according to the National Institutes of Health.
Your body needs calcium to build and maintain healthy bones and teeth, which is where the mineral is stored in the body. While your body naturally self-regulates how much calcium is in your blood, it may pull some from your bones if it senses that your levels are getting too low, according to the Cleveland Clinic. This can weaken your bones and increase your risk for osteoporosis.
Calcium is crucial for several other functions, too, Bragagnini says. “Calcium helps maintain our body’s acid-base balance, which is essential for enzyme function and nutrient absorption. Calcium can also assist with maintaining the integrity of the cell lining in our digestive system.”
The nutrient also improves nerve functioning, helps blood clot, enables muscle contractions, regulates blood pressure, improves dental health and potentially reduces your risk for some cancers, according to the Cleveland Clinic.
“Overall, it’s a very important nutrient,” Bragagnini says.
Why Do Calcium Supplements Cause Constipation?
Some people (but not everyone) experience constipation (along with gas and bloating) when they take calcium supplements, says Dr. Mejdi Ahmad, MD, a board-certified gastroenterologist with Medical Offices of Manhattan and contributor to LabFinder.
It happens because calcium can slow down the digestive process, he explains. It also may possibly reduce fluid secretion, resulting in harder stools forming, which are difficult to pass.
Related: 'I Ate Yogurt Every Day for a Week—These Are the 3 Biggest Changes I Noticed'
Calcium carbonate is the type of calcium supplement that’s most likely to cause constipation, Dr. Uradomo says.
But the research on calcium and constipation is mixed, Bragagnini says.
Research from 2018 links calcium carbonate to constipation, bloating, abdominal pain and diarrhea. A 2012 research review found that constipation was a commonly reported side effect of calcium supplements.
However, a 2016 study found that calcium carbonate and calcium phosphate didn’t have an effect on stool frequency for women.
What to Do If Calcium Supplements Are Causing GI Symptoms
If you’re feeling a little backed up after taking calcium supplements, try drinking more water and taking them with food, Dr. Ahmad suggests.
Also, increase your fiber intake by eating more fresh fruits and vegetables, whole grains, nuts and seeds, Bragagnini says. “This can help move the bowels and keep you regular. In addition, be sure to consume adequate fluids throughout the day.”
Another option is to switch to a different calcium supplement or spread out your dose throughout the day, such as by talking half in the morning and half in the evening, she adds.
Don’t just stop taking the supplement if it’s causing constipation, Bragagnini says. The health benefits of the calcium supplement are important, and typically, you can find a way to manage the constipation side effect, Dr. Ahmad says.
But it’s always a good idea to talk to your doctor, Dr. Uradomo says. They can discuss a plan for ensuring you get the calcium you need while minimizing any GI symptoms.
Is It Better to Get Calcium from Foods?
Getting calcium from food sources is always preferred to taking supplements whenever possible, Dr. Uradomo says.
Almonds, sardines, canned salmon, tofu, beans and lentils, leafy greens, soymilk and dairy products, like milk and yogurt, are good sources of calcium, Bragagnini says.
However, dairy can cause gas, bloating and other GI problems for some people, especially if they’re lactose intolerant, she notes. Some also might get gas from consuming raw cruciferous veggies, like kale.
Working with a registered dietitian or talking to your doctor can help you determine if you’re lactose intolerant or have other food sensitivities.
Even after adding more calcium-rich foods to your diet, you still might need supplements to ensure you're getting enough of the nutrient, Dr. Ahmad says.
“If one has low calcium levels or has malabsorption of calcium coupled perhaps with bowel complaints like bloating or newly diagnosed osteoporosis, it is important that the source of calcium deficiency be evaluated,” he adds. “It is very important for people to visit their doctor to have a better understanding of their situation.”
Next, read about the early signs of colon cancer.
Sources:
Dr. Lance Uradomo, MD, MPH, an interventional gastroenterologist at City of Hope Orange County in Irvine, California
Amy Bragagnini, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics
Dr. Mejdi Ahmad, MD, a board-certified gastroenterologist with Medical Offices of Manhattan and contributor to LabFinder
Calcium, National Institutes of Health
Calcium 101: Bone Up on Your Knowledge, Cleveland Clinic
The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health, Clinical Interventions in Aging
Calcium Supplementation Does Not Contribute to Constipation in Healthy Women, Canadian Journal of Diabetic Practice and Research
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