5 types of vitamins to help overcome constipation

Constipation or constipation is a condition when you experience digestive problems that cause difficulty defecating. On average, if you only have three bowel movements a week, you are more likely to experience constipation. To deal with constipation, usually you will be advised to increase your fiber intake. Unfortunately, for some people this is not an easy thing. Then, are there any vitamins to treat constipation?

Types of vitamins to help with constipation

Certain types of vitamins can help relieve constipation that is experienced. But you need to know, some vitamins can actually cause constipation. For that, pay attention to some of the following vitamins that can help relieve constipation:

1. Vitamin C

Vitamin C is a vitamin that can help treat constipation. When the body is getting enough vitamin C, the rest of the vitamin that is not absorbed will have an osmotic effect on your digestive tract.

This means that vitamin C carries water into the intestines, so it can help soften the stool. Therefore, supplements or supplemental intake of vitamin C from food can help relieve constipation.

However, you still need to pay attention to your vitamin C intake so you don't overdo it. The side effects of excess vitamin C include:

Diarrhea
Nausea
Abdominal cramps

Plus, vitamin C can make the body absorb too much iron and this can actually make constipation worse.

Doctors do not recommend taking large doses of vitamin C to help with constipation, but taking a daily vitamin C supplement is enough.

2. Vitamin B12

One of the signs that your body shows when you have a vitamin B12 deficiency is digestive problems. Therefore, sometimes a person takes additional vitamin B12 to treat constipation.

You can of course choose to eat foods high in vitamin B12, such as beef liver and fish (salmon and tuna).

The average adult is advised to get a vitamin intake of 2.4 micrograms (mcg) per day and children under 18 years of age 0.4 to 2.4 mcg depending on age.

3. Vitamin B5

Reporting from the Healthline page, Vitamin B5, also known as pantothenic acid, is a vitamin to treat and relieve constipation.

Even so, the recommendations for vitamin B5 intake still need to be met. The recommended intake for vitamin B5 for adults is 5 mg per day and for children, it ranges from 1.7 to 5 mg per day.

4.Vitamin B9 (folic acid)

The next vitamin to treat constipation is vitamin B9 or better known as folic acid. Folic acid works by stimulating the formation of acid in the digestive tract so that it can help relieve constipation.

If the acid level in the digestive tract is low for a certain period of time, this can increase your intake of folic acid, which helps your digestion improve.

Vitamin B9 or folic acid supplements can be a solution to treat constipation. However, consuming food sources of folic acid is recommended. Foods rich in folic acid are often accompanied by fiber, which can help you deal with constipation.

5. Overcoming constipation with adequate intake of vitamin B1

Vitamin B1 or thiamine can affect the digestive system. When thiamine levels are low, the digestive process can slow down and cause a constipation effect. Women should take 1.1 mg of thiamine daily, while men should take 1.2 mg of thiamine.

Vitamins to avoid when constipated

A number of vitamins and minerals can indeed help relieve constipation. On the other hand, there are also several vitamins and minerals that can worsen constipation, such as:

Calcium: Although cases of someone experiencing excess calcium are rare, excess calcium from taking vitamins or supplements is possible and can cause constipation.
Iron: vitamins and iron-containing supplements can cause constipation. Try reducing the dose if constipation occurs and then increasing the dose slowly.

Vitamins are needed by the body to work normally. When the body doesn't get the vitamins it needs, various health conditions can occur, including digestive problems, namely constipation.