5 vitamins that can relieve constipation

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Posted by Master, Doctor Mai Vien Phuong - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital

Constipation occurs when you have infrequent or difficult bowel movements. If you have fewer than three bowel movements per week, you may be constipated. Certain vitamins can also help relieve constipation. Many vitamins act as natural stool softeners. If you're already taking them daily, increasing your intake may not help. However, adding certain vitamins to your daily routine can provide relief if you're not already taking them.

1. Taking These Vitamins Can Help Relieve Your Constipation

Vitamin C
Vitamin C is a water soluble vitamin. Unabsorbed vitamin C has an osmotic effect in your digestive tract. That means it pulls water into your intestines, which can help soften your stools.
However, too much vitamin C can be harmful. It can cause diarrhea, nausea, and stomach cramps. It can also cause some people to absorb too much iron from their food. Among other side effects, this can make your constipation worse.
According to the National Institutes of Health (NIH), the upper limit of vitamin C that most adults can tolerate is 2,000 milligrams (mg). The upper limit for children under 18 is 400 to 1,800 mg, depending on their age.
The recommended daily dosage is much lower.
Vitamin B-5
Vitamin B5 is also known as pantothenic acid. Older research from 1982: Trusted Source found that a derivative of vitamin B5 - dexpanthenol - can relieve constipation. It can stimulate muscle contractions in your digestive system, helping to move stool through the intestines.
However, there are no newer studies. Current evidence is insufficient to link vitamin B5 with constipation relief. Almost all foods of animal and plant origin contain pantothenic acid, so a supplement is generally not necessary.
However, the recommended daily intake for most adults is 5 mg per day. Pregnant women can increase it to 6 mg, while most breastfeeding women should get 7 mg per day.
Children under 18 should generally get between 1.7 and 5mg per day, depending on their age.
Folic acid
Folic acid is also known as folate or vitamin B9. It can help relieve your constipation by stimulating the formation of digestive acids.
If your digestive acid levels are low, increasing them can help speed up digestion and move stool through the colon.
When possible, eat foods rich in folate instead of taking folic acid supplements. Folate-rich foods are often also rich in fiber, which can also help with your bowel movements.
Folate-rich foods include:
Spinach Black-eyed peas Fortified breakfast cereal Fortified rice

Most people get plenty of folic acid from their daily diet. But you may also want to take a supplement.
The upper limit that most adults can tolerate is 400 micrograms (mcg) of folic acid per day. Only those who are pregnant can endure more.
Most children 1 to 18 years of age can take up to 150 to 400 mcg per day, depending on their age.
Vitamin B-12
Vitamin B12 deficiency can cause constipation. If your constipation is caused by low B12 levels, increasing your daily intake of this nutrient may help ease your symptoms.
You may prefer to eat more foods rich in this vitamin than take supplements. Examples of foods rich in B-12 include:
Beef liver Salmon Tuna It is recommended that most adults get 2.4 mcg of vitamin B12 per day. Children under 18 can take between 0.4 and 2.4 mcg, depending on their age.
Vitamin B-1
Vitamin B1, or thiamine, aids digestion. When your thiamine levels are low, your digestion can slow down. This can lead to constipation.
Most women should consume 1.1 mg of thiamine per day. Most men should consume 1.2 mg per day. Children 1 to 18 years of age should take between 0.5 and 1 mg, depending on their age.

2. Vitamins Can Make Constipation Worse

Some vitamin supplements include the minerals calcium and iron, which can actually increase the risk of constipation. Some ingredients used to make vitamin tablets, like lactose or talc, can also cause constipation.
If you suspect that your daily dose of vitamins is causing your constipation, talk to your doctor. They may encourage you to stop taking a vitamin supplement, switch to another, or reduce your dosage.
If you are taking vitamins for a chronic health condition, do not stop taking them without talking to your doctor first.
Side effects
Some vitamins can cause unwanted side effects, especially when mixed with other vitamins, supplements or medications.
Some vitamins can also worsen pre-existing medical conditions. Talk to your doctor before taking any vitamins to relieve constipation. Let your doctor know if you experience any side effects.
Vitamins may not be safe for some people.
Vitamins are safe for most people when taken in appropriate doses. But some people may need to avoid certain vitamins. Certain vitamins can also make your constipation worse.
As with all OTC supplements, you should talk to your doctor before taking a new vitamin or increasing your dosage. Your doctor and pharmacist can help you plan a safe and effective vitamin regimen.
Vitamins may not be safe or effective for the following:
Newborns and infants
Talk to your child's pediatrician before giving your child any type of constipation treatment , including vitamins or other supplements.

People with gastrointestinal disease
If you have a history of gastrointestinal problems, vitamins and other OTC treatment options may not work for you.
People with chronic illness or disease
If you have a chronic health condition, tell your doctor if you are constipated. It may be a side effect of your condition or treatment plan. It can also be a symptom of a larger problem.
In some cases, taking certain vitamins can make your health condition worse. Some vitamins can also interact with certain medications and supplements you may be taking to treat your condition.
Prevent constipation
Follow these tips to prevent constipation:
Add fiber
Eat foods rich in fiber, such as:
Beans Grains Fruits Vegetables Fiber adds bulk your stool, which helps you pass through your digestive system.
Drink more water
Drink more water, especially water. When your body has enough fluids to properly digest food, it can make it easier to pass stools.
Exercise
Exercise regularly to stimulate the digestive system and improve the ability to pass stool. Even a regular walk can help stimulate digestion.
Reduce stress
Take steps to reduce stress, which can interfere with your digestion. For example, avoid common stressors, practice relaxation techniques, and make time for activities you love.
A healthy lifestyle can help you prevent and treat most cases of constipation. If you've been constipated for more than a week and haven't found relief through lifestyle changes or OTC treatments, make an appointment with your doctor for additional support.
Conclusion
Constipation can happen to anyone. In most cases, it will go away after a few days. If you try one of these vitamins as a treatment option, it may take 3-5 days before you see results.

If you're still not seeing relief, it may be time to try a stimulant laxative or talk to your doctor about other options. In rare cases, chronic constipation can lead to complications, including tearing of rectal tissue or hemorrhoids.
Vinmec International General Hospital is one of the leading hospitals in the country for examination, diagnosis and treatment of digestive diseases, specifically constipation. With modern equipment, sterile space, minimizing the impact as well as the risk of disease spread. Along with that is the dedication from experienced doctors who specialize in pediatric patients, making the examination no longer a concern for parents.
To be examined by experienced specialists at Vinmec. Please make an appointment at the website to be served.

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References:
Constipation. (n.d.). niddk.nih.gov/health-information/health-topics/digestive-diseases/constipation/Documents/Constipation_508.pdf DL-pantothenic acid. (2016). pubchem.ncbi.nlm.nih.gov/compound/988
section=Top Folate [Fact sheet]. (2016). ods.od.nih.gov/factsheets/Folate-Consumer/ Hanck AB. (1982). Dexpanthenol (Ro 01-4709) in the treatment of constipation. ncbi.nlm.nih.gov/pubmed/6751051 Mayo Clinic Staff. (2018). Constipation. mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253 Mayo Clinic Staff. (2016). Iron deficiency anemia. mayoclinic.org/diseases-conditions/iron-deficiency-anemia/diagnosis-treatment/drc-20355040 Pantothenic acid [Fact sheet]. (2018). ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/