Calcium generally doesn't cause constipation in small doses -- and rarely when consumed through food. However, in larger amounts as a supplement pill, it may trigger feelings of gas and constipation. Your digestive system may also react more sensitively to calcium than other vitamins. If you're lactose intolerant, or feel bloated after drinking milk, then these calcium-rich sources may also cause constipation.
Calcium and Digestion
The body doesn't absorb calcium directly. Vitamin D aids in the uptake of calcium through the digestive system. Common foods containing calcium include dairy products, fish and some leafy vegetables. Vegetables and fish generally don't cause constipation. However, some calcium in the diet comes from high-fat foods such as cheese or cream. In large amounts, fatty foods can block up your system. So, though calcium doesn't trigger constipation directly in that sense, calcium-rich foods may lead to constipated feelings.
Calcium Supplements
Calcium supplements are generally made with either calcium citrate or calcium carbonate. The latter is harder to digest for most people. If possible, try to buy calcium citrate tablets to prevent constipation if you're prone to bloating. Calcium in large supplement doses may bind water and food particles in the gut. This can lead to constipation by creating drier, more compact stools that stick in the bowel for longer.
Dosage
The University of Maryland Medical Center recommends taking calcium in doses no greater than 500 mg at a time to avoid constipation. Taking supplements at the same time as eating food or soon after a meal also helps the body cope with the extra calcium. Drinking six glasses of water throughout the day helps your stools to pass more easily and prevents constipation. Take a glass when you're swallowing your supplement to avoid the possible drying effect in the gut.
Considerations
If you regularly feel constipated it's unlikely to be solely because of calcium intake. A low-fiber, high-fat diet often leads to a constipated bowel. Fiber helps your stools form moist, firm shapes that don't get stuck in your system. Vegetables and fruits, such as potatoes, cabbage, carrots, apples and bananas, all contain large amount of fiber. However, as Health Services at Columbia University points out, you should only increase your fiber intake gradually. A sudden increase may result in even more feelings of constipation or a gassy belly.
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