The use of vitamins and mineral supplements as a part of one’s healthy diet can indeed provide beneficial and therapeutic results, however, it can’t be avoided that there are times some supplements tend to cause constipation to the user. There are also some specific minerals that are taken for support of certain health situations that also have constipation side effects just like the calcium and iron that pregnant women need to take in on large amounts.
What are these vitamin and supplements?
VITAMIN D3 – Vitamin D, specifically taken in the form of D3 is a fat soluble vitamin that when taken improperly or over the RDA can cause constipation. The first sign of D3 toxicity is the constipation itself. That is why it is important that when taking Vitamin D, especially in vitamin supplements, one must not exceed beyond the RDA. Adults between ages 19 – 50 should take 5 mcg of D3, for those who are between 51 – 70 years old should take 10 mcg of D3 and those who are beyond 71 years old should have 15 mcg of D3.
MINERALS – most of the time, minerals are taken in order to aid in the treatment of some health conditions such as anemia and osteoporosis and sometimes to also aid in certain fragile situations like pregnancy. Among the commonly used minerals, the Iron and Calcium are being utilized on these situations yet still just like the other supplements, they too can cause constipation. If a woman is pregnant, it is normal for her to suffer from constipations because of her hormonal responses. For pregnant and lactating women, she should take 1,300 mg of calcium a day. Pregnant women alone should receive 27 mg of iron and for those who are lactating, they should receive 9 mg of iron daily. Adolescent girls and boys between the ages of 14 – 18 years old, they should receive 1,300 mg of calcium a day , while for adults between the ages of 18 – 51 years old should have 1,000 mg of calcium daily and by the time they surpass they age of 51, they should take 1,200 mg of calcium only. Adult males are recommended to have 8 mg of iron while adult women should have 18 mg of iron but for those women above the age of 51 years old, their RDA for iron becomes 8mg a day.
VITAMIN B12 DEFICIENCY – One can identify that he or she is likely to suffer from B12 deficiency is he or she shows the first symptom of B12 deficiency, constipation. However, this condition is very rare since B12 is a water-soluble vitamin and can be easily absorbed and excreted by the body.
