We’ve all been there before. Feeling a little bloated, uncomfortable, and the urge to, you know, run to the toilet. But have you ever got there only to find out that your body doesn’t want to pass a bowel movement? Straining on the toilet is never enjoyable, and when constipation hits, it’s generally a sign that something isn’t quite right.
Be it food, stress, or a health condition, several factors can interfere with bowel regularity and cause backups, but did you know your calcium supplement could also cause constipation? Yes, you read that right. Your might bone-building best friend could cause your backups.
If this is news to you, welcome to the club. We’re letting you in on everything you need to know about calcium and constipation. We’ll cover the basics of why we need calcium and its benefits, then dive into how much you need, how it can cause constipation, and what to do about it.
The Benefits Of Calcium
Calcium - it’s a mineral you’ve likely heard about since you were in diapers. We load our kids on milk when they’re younger to help build strong bones. We send them milk cartons for lunch for strong teeth. And we continue to gulp down chocolate milk post-workout as the “ultimate post-workout meal.”
Regardless of where it’s found - milk, kale, broccoli, cheese - calcium is an essential mineral that’s important for several functions. And although calcium’s most notable role is in supporting bone health, it’s not the only one. Here’s why you need enough of it.
Bone health
We all know about calcium in relation to bone health. It’s the most abundant mineral in the human body, with 99% of calcium stored in the skeleton 1.
It affects bone strength through its effect on bone mass, and calcium intake is one of the most essential modifiable factors involved in regular skeletal development periods of growth and the maintenance of bone mass during aging.
Because bone contains the highest reservoir of calcium, its development and maintenance are the main regulators of calcium needs. For example, pregnancy increases calcium requirements because of the skeletal formation of the fetus.
As such, unlike requirements for most other nutrients that vary based on metabolic functions, calcium requirements are based on optimal reserve and supporting the reserve’s function 2. Calcium levels are maintained by a feedback loop between parathyroid hormone (PTH) and calcitonin.
When serum calcium concentrations drop, PTH triggers calcium release from bone and reabsorption of calcium by the kidneys; PTH also indirectly increases calcium absorption in the intestines via calcitriol 1. Conversely, when serum calcium concentrations increase, calcitonin inhibits calcium release from bones and reduces calcium absorption by the kidneys.
Sufficient levels of calcium are required to maintain bone mass and bone integrity. A calcium deficiency can contribute to osteopenia and osteoporosis, along with an increased risk of fractures.
Nerve and muscle function
Hoping to crush a workout at the gym? Chances are you’ll want sufficient calcium. Along with other minerals like sodium and potassium, calcium is required for proper nerve and muscle function.
Calcium’s positive charge is essential for properly transmitting nerve impulses to muscle fibers by triggering the release of neurotransmitters at the junction between nerve endings.
Inside muscle cells, calcium facilitates the interaction between actin and myosin to cause muscle contraction 3. We’re not going to get into how muscles contract, but sufficient calcium levels are required to bind and initiate muscle contraction and relaxation.
Insufficient calcium levels can result in a condition called “neuromuscular irritability,” whereby muscles and nerves involuntarily twitch.
Cardiovascular health
Although research is still limited, some evidence suggests a link between calcium and cardiovascular disease prevention 1. One study found that calcium intake averaging 600 mg daily in elderly populations could reduce the mortality risk of cardiovascular diseases 4.
A similar study found that an average of 820 mg of dietary calcium could help decrease the risk of myocardial infarction by 30% 5.
There may not be solid conclusions on the link between calcium and cardiovascular health outcomes, but research suggests a positive effect. This could be because of calcium’s ability to alter lipid profiles and reduce blood pressure, positively impacting hypertension.
In addition to the benefits we just mentioned, there is also research showing calcium is beneficial for 1, 6:
- Reducing pre-eclampsia in pregnant women
- Gastrointestinal diseases
- Kidney stones
The Link Between Calcium And Constipation
While calcium may be an essential mineral and supplementation may be necessary for some individuals, it comes with one major drawback: constipation. So, if you’ve started a new calcium supplementation and have found yourself straining, you might have found the culprit.
Calcium supplements typically come in two forms: calcium carbonate and calcium citrate. Calcium carbonate is cheaper and more common in supplements but must be taken with food for optimal absorption.
Calcium citrate, on the other hand, can be taken on an empty stomach or alongside a meal and is commonly prescribed to people dealing with gastrointestinal issues or malabsorption disorders.
Calcium supplements cause gastrointestinal side effects such as gas, bloating, diarrhea, and constipation 1. This is because most calcium supplements contain only calcium or a mix of calcium and vitamin D to enhance absorption.
However, for your body to effectively absorb calcium, it requires other nutrients, especially magnesium. Magnesium functions as a natural laxative that relaxes the muscles in the intestinal wall to help counterbalance the constipating effect of calcium supplements.
Consuming too much calcium through diet or supplementation can cause the muscles in the colon wall to contract, making it more difficult to pass stool. And the longer stool sits in your colon, the more water is pulled out of it, and the harder it becomes, which further contributes to the problem.
If your calcium supplement (or diet) is missing magnesium, constipation could result from taking calcium supplements. However, the colon walls relax with sufficient magnesium, and peristaltic contractions can occur as normal. Magnesium also attracts water into the colon, which helps to soften stool and make it easier to eliminate.
However, these effects are typically more common with calcium carbonate supplementation than calcium citrate 1.
How Much Calcium Do You Need?
Calcium supplementation isn’t something you want to mess around with. Unlike water-soluble vitamins that are excreted if consumed excessively, calcium and other minerals aren’t. Finding the appropriate dosage for your body is necessary to avoid adverse effects.
Ideally, you want to aim for about 1,000 to 1,200 mg of calcium daily between diet and supplements 1. However, it’s important to ensure you’re also getting between 21 and 25 grams of fiber to prevent constipation.
Fiber absorbs water and helps to bulk up the stools and make them easier to pass. Insufficient fiber combined with high calcium supplementation can be a recipe for disaster. Aim to increase your intake of leafy green vegetables, root vegetables, fruit, and whole grains to reach your fiber needs.
How To Avoid Calcium-Induced Constipation
If you aren’t keen on being backed up, there are some simple ways to prevent calcium-induced constipation. Try these 7:
- Boost your fiber intake to consume a minimum of 21 grams daily
- Stay hydrated with a minimum of 2-3L of water daily
- Avoid supplements with calcium carbonate
- Add in fermented foods rich in probiotics to support gut health
- Exercise daily
On top of that, look for a supplement that doesn’t overdo it on calcium but also contains the other nutrients needed to support calcium absorption. Don’t have the time to search? Don’t sweat it - Performance Lab NutriGenesis Multi has you covered.
It’s a state-of-the-art multivitamin designed for full-body optimal performance. Delivering 100% RDI of 17+ essential vitamins and minerals, Multi fills in nutrition gaps in the diet without going overboard. It’s clean, effective, and contains only research-backed ingredients in precision doses for peak performance across all body systems.
Long story short, calcium supplements aren’t created equally, so choose wisely if you want to avoid constipation!
References
- Li K, Wang XF, Li DY, et al. The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health. Clin Interv Aging. 2018;13:2443-2452.
- Flynn A. The role of dietary calcium in bone health. Proc Nutr Soc. 2003;62(4):851-858.
- Kuo IY, Ehrlich BE. Signaling in muscle contraction. Cold Spring Harb Perspect Biol. 2015;7(2):a006023.
- Chan R, Leung J, Woo J. A prospective cohort study examining the associations of dietary calcium intake with all-cause and cardiovascular mortality in older Chinese community-dwelling people. PLoS One. 2013;8(11):e80895.
- Li K, Kaaks R, Linseisen J, Rohrmann S. Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg). Heart. 2012;98(12):920-925.
- Omotayo MO, Dickin KL, O'Brien KO, Neufeld LM, De Regil LM, Stoltzfus RJ. Calcium Supplementation to Prevent Preeclampsia: Translating Guidelines into Practice in Low-Income Countries. Adv Nutr. 2016;7(2):275-278.
- Bae SH. Diets for constipation. Pediatr Gastroenterol Hepatol Nutr. 2014;17(4):203-208.
