Constipation or constipation is a condition when you have problems with digestion that makes it difficult to defecate. On average, if you only defecate three times a week, you will most likely experience constipation. To overcome constipation, usually you will be recommended to increase fiber intake. Unfortunately, for some people this is not easy. Then, are there vitamins to treat constipation?
Types of vitamins to help deal with constipation
Certain types of vitamins can help relieve constipation. But you need to know, some vitamins can actually cause constipation. For that, look at some vitamins that can help relieve constipation following:
1. Vitamin C
Vitamin C is a vitamin that can help with constipation. When the body has enough vitamin C intake, the rest of the vitamins are not absorbed provides osmotic effects in your digestive tract.
That is, vitamin C carries water into the intestine, so that it can help soften the stool. Therefore, supplementation or additional vitamin C intake from food can help relieve constipation.
However, you still need to pay attention to vitamin C intake so that it is not excessive. Side effects of excess vitamin C as:
- Stomach cramps
Plus, vitamin C can make the body absorb too much iron and this can actually make constipation worse.
Doctors do not recommend to take large amounts of vitamin C to help with constipation, but just take a daily vitamin C supplement.
2. Vitamin B12
One of the signs indicated body when experiencing vitamin B12 deficiency is a digestive problem. Therefore, sometimes a person takes additional vitamin B12 to treat constipation.
You can certainly choose to consume foods that are high in vitamin B12 like 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 the age of 18 years as much as 0.4 to 2.4 mcg depending on age.
3. Vitamin B5
Reporting from the page Healthline, Vitamin B5, also known as pantothenic acid, is a vitamin to treat and relieve constipation.
Nevertheless, the recommendation for vitamin B5 intake still needs to be fulfilled. Recommended intake of vitamin B5 for adults is 5 mg per day and children range 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 acids in the digestive tract so that it can help relieve constipation.
If the acid level in the gastrointestinal tract is low over a period of time, this can increase the intake of folic acid that help facilitate digestion You.
Vitamin B9 or folic acid supplements can be one solution to overcome constipation. However, consuming food sources of folic acid is recommended. Foods rich in folic acid are often accompanied by fiber, so they can help you deal with constipation.
5. Overcoming constipation by 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 constipation. Women should consume thiamine 1.1 mg every day while men 1.2 mg.
Vitamins to avoid when constipated
Some vitamins and minerals can indeed help relieve mice. On the other hand, there are also some vitamins and minerals that can aggravate constipation such as:
- Calcium: Although cases of someone experiencing excess calcium are rarely found, excess calcium results from taking vitamins or supplements that may occur and can cause constipation.
- Iron: vitamins and supplements that contain iron can cause constipation. Try reducing the dose if constipation occurs and then slowly increase the dose.
Vitamins are needed by the body to work normally. When the body does not get the vitamins as needed, various health conditions can occur, including digestive problems, namely constipation.