Calcium aids in many body processes, including proper nerve function and the development of strong bones and teeth. Some people don't receive enough calcium in their diets, so they must take calcium supplements to maintain proper body function. Others have a decreased ability to absorb calcium from the foods they eat, so increasing their calcium intake helps promote healthy levels. A common and unpleasant side effect of calcium supplementation is constipation.
Constipation
Constipation is a condition in which you have fewer than three bowel movements a week. Typically, your stools are small, dry and hard, which makes them difficult to eliminate. Your colon removes water from your stools; if its rate of water absorption increases, constipation results. For example, if the colon's muscle contractions are sluggish, more water might be absorbed than normal. Low-fiber diets, low physical activity, dehydration, and other dietary and lifestyle factors can cause constipation, as can many medications and supplements, including calcium.
Expert Insight
The type of calcium supplement you take might affect whether you experience constipation. Calcium carbonate supplements are the most likely to cause negative digestive effects, according to an article published in the October 2000 issue of "American Family Physician." The article says the most common adverse effects of taking calcium supplements are intestinal bloating, gas and constipation. Discuss alternate forms of calcium supplementation with your doctor if the type you use seems to result in digestive problems.
Drink More Liquids
Increasing your liquid intake might help prevent constipation due to calcium supplementation. Follow the directions from your doctor or the supplement manufacturer for timing, type and amount of liquid. Typically, drinking 6 to 8 extra cups of water throughout the day should be enough to minimize constipation due to calcium doses of 500 mg, according to the University of Maryland Medical Center. Note that your body can absorb at most 500 mg of calcium at a time, so splitting large doses is an effective way to ensure you get the full amount of calcium from your supplements.
Alternate Treatment
You can decrease the likelihood of constipation due to calcium supplementation by promoting healthy digestion in other ways. Increase the amount of fiber in your diet by eating more fruits, vegetables and whole-grain products. Your doctor also might recommend fiber supplementation through the use of bulk-forming laxatives, such as psyllium or methylcellulose, which soften your stools by absorbing water. Also, increased stool bulk helps stimulate digestive tract muscle movements.
