Why do vitamins make you constipated

These include 2 , 3 :. These gut-related side effects are generally minor and often temporary. They tend to disappear as your body gets used to taking the multivitamin.

Rarer side effects of multivitamins include 2 , 3 :. These typically occur very infrequently, especially if the dosage of nutrients in your multivitamin does not exceed the daily safe upper limit UL. However, people who combine multivitamins with other supplements or eat significant amounts of fortified foods may exceed the UL for certain nutrients.

This may increase their risk of side effects 4. Food companies sometimes add nutrients to foods during the manufacturing process. These are fortified foods. Some people may also experience severe allergic reactions to certain multivitamins, although this is very rare. If you notice hives, difficulty breathing, or swelling of the face, tongue, lips, or throat after taking a multivitamin, seek emergency medical help immediately.

Side effects in children are similar to those that adults may experience. However, children are likely to experience them at much lower doses than adults.

In other words, children who take multivitamins may have a higher risk of consuming extremely high levels of nutrients, which can lead to nutrient overdoses and even death in severe cases. Companies market many multivitamins specifically for infants and children. This may explain why experts report that children who consume multivitamins have a high risk of exceeding the UL, particularly for vitamin A, folic acid, and zinc 4. Scientists consider this to be a lead cause of poisoning in children 6 years old and under 4.

To reduce the risk of side effects or toxic overdoses, make sure to consult your healthcare provider before giving your child a multivitamin. Multivitamins are generally safe as long as they provide nutrient levels that fall within the DRI guidelines.

Some people experience gut-related side effects when they first start taking a multivitamin, but these usually resolve quickly. Other side effects are rare. Nutrient levels in some multivitamins may sometimes even reach or exceed the daily UL. Megadoses of some nutrients may not be particularly harmful, but extremely high doses of certain nutrients can seriously harm your health 4.

Some of these cause more side effects at higher dosages than others. The sections below highlight the nutrients from each category that may be particularly harmful if you take them at high doses. This is because your body tends to flush out excess intakes of these vitamins through your urine. Still, intakes that are several times over the UL may result in a variety of issues. The recommended daily intake of fiber is 14 grams for every 1, calories, according to the Academy for Nutrition and Dietetics.

So if you eat 2, calories a day, aim for 28 grams of fiber. Fill your plate with high-fiber foods , including whole grains, fruits, vegetables and beans. Regular exercise — the Physical Activity Guidelines for Americans recommend minutes of moderate activity per week — can increase muscle strength, which can, well, make pooping easier, according to Harvard Health Publishing.

Nutrition Nutrition Basics Vitamins and Supplements. Janet Renee has over a decade of experience as a registered dietitian. Renee attended the University of California, Berkeley and holds an M.

Heather Mayer Irvine. Learn more at heathermayerirvinewrites. Connect on LinkedIn. Calcium and iron supplements might be the reason you're backed up. Video of the Day. Tip There are ways to reduce the risk of constipation and still get the iron you need.

These iron supplements might be easier on your GI tract : Heme iron polypeptides Carbonyl iron Iron amino-acid chelates Polysaccharide-iron complexes. Tip If you're experiencing constipation while taking a calcium supplement, experts recommend trying calcium citrate, which is better absorbed but also has less calcium than carbonate, according to Brigham and Women's Hospital. Calcium citrate is often synthetically manufactured.

These forms of calcium, along with other synthetic forms, can leave calcium deposits that our bodies cannot process. In addition to using a usable source of calcium, we also need magnesium and vitamin D to properly absorb it.

Without magnesium and vitamin D, calcium will either be unused or cause constipation. We need calcium to maintain bone health.

Some sources of highly usable calcium are :. Vitamin D is a fat-soluble vitamin. We require dietary fat to process it. A low fat diet can result in too much vitamin D stored in the body, which can result in constipation. In addition, we need magnesium to activate the enzymes to process vitamin D and maximize absorption.

Often what is thought to be an overdose of vitamin D is actually a magnesium deficiency. This is for informational purposes only and is not intended to diagnose, treat, cure or prevent disease. I am not a doctor. The studies it included reported no adverse effects for up to 5 months. It did not study the effects of longer treatment periods. However, there are some concerns over the long-term safety of aloe vera, as some research suggests that long-term use could lead to adverse health effects Consult your healthcare provider before adding aloe vera products to your diet and avoid using aloe vera for long periods Some studies suggest that aloe vera may help treat constipation.

However, research is limited at this time, and the safety of taking aloe vera supplements over the long term is questionable. Senna is an herbal laxative commonly used to relieve symptoms of constipation. Many laxative supplements contain it, including Ex-Lax and Senokot.

Senna contains compounds called sennosides, which promote intestinal transit and intestinal fluid accumulation, helping relieve constipation A recent high quality, day study gave 1 gram of senna daily to people with constipation. The treatment significantly improved stool frequency and overall quality of life compared with a placebo treatment Although people generally consider senna to be safe, it can lead to adverse effects when used for long periods at dosages higher than those recommended by healthcare providers.

For example, senna may cause liver damage when used for longer than 3 months at high dosages Senna is a common ingredient in laxative products and may be an effective treatment for constipation. However, misusing senna can result in serious side effects, so be sure to talk with your healthcare provider before adding it to your routine. Certain supplements, especially herbal supplements, have the potential to react with common medications and can lead to adverse side effects if you use them incorrectly.

To ensure your safety, consult your healthcare provider before trying these and any other supplement for the treatment of constipation. Constipation is a common condition that can significantly affect your quality of life.

Fortunately, making some dietary modifications, including eating certain foods and taking certain medications and supplements, may help improve constipation symptoms. The supplements above, which include magnesium, fiber, probiotics, and senna, are generally considered safe and may help improve symptoms of constipation in some people. However, many supplements have the potential to interact with certain medications and may lead to adverse effects if you use them incorrectly. Ask your healthcare provider for advice about supplements for constipation relief so you can choose the most effective product and avoid potential side effects.

Here are 5 herbal remedies to ease your symptoms. This article explains whether you can use probiotics to treat constipation. Read tips for helping you…. Constipation can make you feel constantly bloated, uncomfortable, or even achy.