A healthy person has a minimum of three bowel movements per week, according to Medline Plus, a service of the U.S. National Library of Medicine. Fewer bowel movements may indicate you are constipated. Lack of the essential vitamin B-12 is a potential cause of constipation, but you should consult your doctor as there could be many possible reasons why you are constipated. Symptoms of vitamin B-12 begin so mildly that you might not even notice them at first. A lack of vitamin B-12 interferes with your body's ability to make red blood cells. Insufficient red blood cells causes anemia, or weak blood. As time passes and you get older, your symptoms can become more severe as the anemia worsens. This potentially causes constipation, diarrhea, fatigue, an upset stomach and feeling lightheaded. If you continue to not get enough vitamin B-12, constipation will be the least of your worries. Supplements can both prevent and treat a vitamin B-12 deficiency. A simple blood test performed by a doctor tells you if you have too little vitamin B-12 in your blood.
Supplements given in pill form orally, injections given intramuscularly, or through the muscles, or intranasally through the nose. Pills are typically easier than injections. You need a prescription for injections and for some oral B-12 supplements, depending on the strength. Follow your physician's advice on what form of supplement to take and how much to take, as dosages vary due to age and level of deficiency. Eating foods that are sources of vitamin B-12 can also raise your B-12 levels along with supplements. A varied diet consisting of milk products, meat and eggs is beneficial for vitamin B-12 deficiencies. Eating certain foods always reduces constipation, says Vic Shayne, M.D., in an article published in September 2007 by the Nutrition Research Center. These foods include raw fruits, particularly apples, healthy oils and fats, such as flaxseed oil, wheat germ oil and coconut butter, and water to counteract the lack of moisture typical of constipation. Certain foods can contribute to constipation.
Alcohol and processed foods are drying agents that soak up moisture, thereby contributing to constipation, says Shayne. Some foods like beef that may contain vitamin B-12 can also contribute to constipation, so you should eat other foods with B-12. Also avoid spicy foods, cake, rolls, bagels, doughnuts and breads as these contribute to constipation, as well. Diet for Chronic Constipation Herbs to Help Bowel Movements What Vitamins and Supplements Can Cause Constipation? Can Vitamin B Complex Cause Bloating? Castor Oil or Olive Oil for Constipation Vitamins That Relieve Constipation Is Constipation a Side Effect of Vitamin D? Folic Acid and Constipation Symptoms of Vitamin B12 Deficiency in Women The Relation Between IBS and a Vitamin B12 Deficiency When High Fiber Diet Doesn't Relieve Constipation Does Vitamin B-12 Cause Diarrhea? Herbal Teas That Treat Constipation What Are the Side Effects of Super B Complex? List of Constipating Foods
Foods That Cause Hard Stools Can Eating Carbohydrates Cause Constipation?About one-half of U.S. adults take dietary supplements, with multivitamin-mineral products, calcium supplements and omega-3 or fish oil being the most common choices, reports a March 2013 article in "JAMA Internal Medicine." While most people take supplements primarily to maintain or improve health, some supplements can cause side effects. Constipation is a common side effect of the minerals calcium and iron and a rare side effect of too much vitamin D. Certain herbal therapies and weight-loss supplements can also cause constipation. Many multivitamins with minerals contain iron, typically providing 100 percent of recommended daily amount of iron. Iron-only supplements are often recommended if you have a deficiency. The higher doses recommended to treat iron-deficiency anemia make constipation more likely. If you experience constipation from supplemental iron, you may benefit from a smaller dose, taking the iron tablets with food, or trying a different type of iron supplement.
Discuss your side effects and possible solutions with your doctor, as these tips may reduce the amount of iron absorbed by your body. Calcium, a supplement for bone health, has also been reported to cause constipation. A study in the April 2006 "Archives of Internal Medicine" reported that constipation was present in 13.4 percent of older women taking 1,200 mg of calcium daily, compared with 9.1 percent in women not taking supplemental calcium. Taking calcium in divided doses at meals or including more calcium from foods and less from supplements are helpful ways to minimize this side effect. Drinking more fluids and increasing dietary fiber can also limit or prevent constipation. Additionally, calcium citrate is less likely to cause constipation than calcium carbonate. A March 2009 report in the "Archives of Internal Medicine" noted that only 23 percent of adolescents and adults in the United States have adequate blood levels of vitamin D. Because of its role in bone health and other possible benefits, vitamin D is widely available as a supplement.
Vitamin D toxicity causes high blood calcium levels and the related symptom of constipation. However, a study published in the May 2015 issue of "Mayo Clinic Proceedings" reviewed more than 20,000 vitamin D blood tests over a 10-year period and concluded that vitamin D toxicity from supplements is very rare. The U.S. Food and Drug Administration estimated there were more than 55,000 dietary supplements on the market in 2012, each with possible side effects. Certain supplements touted for weight loss -- such as chitosan, green tea extract and large doses of chromium -- are linked to constipation. Any supplement that works like a water pill could put you at risk for dehydration and lead to constipation. If you are interested in taking an herb or supplement, discuss potential risks, benefits and side effects with your doctor, pharmacist or dietitian. While constipation is typically not a life-threatening symptom, it can be painful, uncomfortable and affect the quality of your life.
If your constipation is related to your dietary supplement, there are steps you can take to minimize this side effect. However, because certain medical conditions and prescription drugs can also cause constipation, it's best to have your symptoms evaluated by a doctor. Seek immediate medical care if you have constipation with severe abdominal pain, fever or vomiting. Iron Supplements & Headaches Side Effects of Iron Supplements for Infants Multivitamin That Won't Cause Constipation or Bloating Iron-Rich Foods for Babies Vitamin B12 & Constipation Can Vitamins Make Me Constipated? How to Avoid Constipation When Taking Iron Tablets Can Taking Vitamin D Supplements and Calcium Supplements Cause Hard Stools and Constipation? Baby Rice Cereal & Gas A Calcium Supplement That Does Not Constipate Different Ways to Prepare Rice Cereal for a Baby Side Effects of StressTabs With Zinc Constipation Due to Zinc Overdoses How to Increase Iron Naturally Vs. Vitamins