Calcium Supplements and Constipation

Calcium is rightly called the 'building block' of body. It is a necessary nutrient for strong and firm bones. As we age, the calcium content in the bones begins to diminish. Osteoporosis is a calcium deficiency disorder, in which bones become fragile and weak. Post menopausal women are the prime victims of osteoporosis. Hence, calcium supplements are often recommended to reduce the loss of bony tissue, due to osteoporosis. However, calcium supplements somehow interfere with the body's excretory system and bring about constipation in an individual. Before exploring the relation between calcium and constipation, let's understand why calcium is so important and what calcium supplements exactly do.

Role of Calcium in Body
Calcium is an essential component in bone formation. In fact, our bones and teeth are made of Hydroxyapatite, a compound made up of calcium and phosphate. Our bones continuously undergo reformation, hence, there is always a need for calcium. Besides, calcium is also needed for the proper functioning of the body. When the calcium level in the blood drops, calcium from bones is utilized to perform these functions. However, as we grow old, our body cannot meet the calcium demand from diet alone. Hence, the need for calcium supplements. .

Calcium Supplements and Constipation
The daily requirement of calcium in the body is about 1200mg to 1300mg, for adults. It may vary depending upon the age, gender and built of the individual. Also, calcium demand is high for pregnant and post menopausal women. This increased demand of calcium cannot be met through diet alone, thus, calcium supplements are often recommended to pacify the calcium requirement of the body. However, while going on supplements, it is imperative to select the right supplement. The various factors to be considered while selecting calcium supplements are - purity, absorbability, tolerance and possible interaction with body functions. Calcium supplements are available in three forms, calcium carbonate, calcium phosphate and calcium citrate.

Taking calcium and constipation are closely associated. In fact, calcium carbonate is supposedly responsible for reducing the frequency of bowel movements. As a result, there is a decreased urge of defecation. If the problem persists for long, it may develop into constipation. Calcium carbonate also interferes with the gastrointestinal functions and often leads to formation of gas or bloating. However, these side effects occur only in people who are not able to absorb calcium properly. Otherwise, calcium supplement does not cause any ill effects. If calcium carbonate is the cause of constipation you may switch to the more expensive varieties of calcium supplements like calcium phosphate and calcium citrate.

How to Prevent Constipation Due to Calcium Supplements
Does too much calcium cause constipation? Too much calcium and constipation are definitely related, but the form of the calcium supplement also matters a lot. However, you can prevent the side effects of calcium supplements by going for the one which has better absorbability. Moreover, try to space out the dosages throughout the day. For instance, if you are supposed to take two doses per day, take one in the morning and one at night. Also, try to get as much calcium from diet, as possible. Fortified fruit juices and low fat dairy products are a good source of calcium. Similarly, supplement your diet with lot of fiber and fluids, which facilitate easy bowel movement.

Actually, the connection between calcium supplements and constipation is yet to be established. However, if you face the problem of constipation while on calcium supplements, you can switch to calcium citrate or follow the tips given above, to overcome the problem.