The truth about calcium tablets and constipation is that you won’t know whether they stop you up until you take them. The possibility exists and the risk increases with higher doses. The best thing to do is to take calcium if your doctor prescribes it and to follow her dosage instructions precisely.
Calcium Dosage
Discuss with your doctor the dosage that is right for you and least likely to halt or slow down the functioning of your intestines. The University of Maryland Medical Center offers the general recommendation that you take no more than 500 mg of the mineral at any one time. Thus, if your prescription is for 1,000 mg daily, take one 500 mg tablet twice every 24 hours.
Best Calcium Supplement
Calcium supplements come in different forms. Registered dietitian Anne Chiavacci with the Brigham and Women’s Hospital recommends you take calcium citrate to avoid constipation. Chiavacci also warns that the amount of calcium the supplement supplies is low in comparison to other forms. Take her suggestion to your doctor to ask whether calcium citrate may provide sufficient mineral for your specific situation.
Additional Suggestions
Drink at least 6 cups of water daily for the duration of your calcium supplementation. Fluids help stimulate the intestines. Also, add high-fiber foods to your daily menu. The roughage is not digested, but it combines with the stool to create bulk, which also promotes movement.
Why It Happens
Constipation occurs in some individuals who supplement calcium because the mineral binds the stool, making it hard and thick. It is easier for your bowel to flush softer material.
References
- University of Maryland Medical Center; Calcium; 2009
- Brigham and Women’s Hospital; All About Calcium Supplements; Anne Chiavacci; 2009
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Calcium Supplements: What to Look For
- “Harvard Health Letter”: What You Need to Know About Calcium
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