Eating foods high in vitamin D, taking vitamin D supplements or skin exposure to sunlight could help you poop, as vitamin D deficiency has been linked to increased risk of constipation.
Common causes of constipation
About 20% of the population has chronic constipation. There are many causes of constipation but poor diet, disease, medication, neurological or systemic issues, stress and depression are the most common causes.
High fiber & fluid intake can make you poop
Certainly, a pretty common cause of constipation is poor diet. Especially, low intake of fiber and dehydration can cause constipation. We need to consume at least 28g of fiber a day and also, drink at least 8 glasses of water.
Any beverage is also beneficial. Especially, fruit juices, such as lemon juice, pomegranate and orange juice can help you poop, as they’re an excellent way of hydration. Fruit juices contain electrolytes, as well.
Last, but not least, moderate exercise is also good for people with constipation issues.
Vitamin D deficiency can cause constipation
According to a 2019 study, published in the World Journal of Gastroenterology, low vitamin D levels have been significantly associated with high risk of chronic functional constipation.
Hence, people with chronic functional constipation induced by intestinal motility disorders should regularly check their serum vitamin D levels.
Besides vitamin D deficiency, researchers found that anxiety and depression are also common causes of constipation.
What’s the recommended daily intake of vitamin D?
We should consume at least 600 IU of vitamin D daily. Unfortunately, vitamin D deficiency is pretty common. About 1 billion people have vitamin D insufficiency or deficiency.
What’s the best way to increase serum vitamin D levels?
Sunlight can make you poop!
Unfortunately, there aren’t many foods containing high amounts of vitamin D. Cod liver oil is the best dietary source of vitamin D. Furthermore, only some fatty fish, eggs, and mushrooms contain significant amounts of vitamin D.
On the other hand, the human body can synthesize vitamin D when the skin is exposed to sunlight! Just 30 min a day is more than enough to take the recommended daily dosage of vitamin D.
The human body could easily synthesize more than 1,000 IU of vitamin D a day in summer and spring. That’s more than the recommended daily intake! On the contrary, it is estimated that we can synthesize only 200 IU of vitamin D in the winter.
It seems that skin exposure to sunlight may help you poop!
What dosage of vitamin D can make you poop?
The recommended daily intake of vitamin D is 600 IU. We should take at least this dosage, in order, to deal with constipation.
Firstly, check your serum vitamin D levels and consult your health care provider. You may need to take vitamin D supplements, if you’re deficient in vitamin D.
Vitamin D supplementation is considered pretty safe, though. Daily dosages up to 10,000 IU for a couple of months could help you, if you’ve low levels of vitamin D.
Do vitamin D supplements cause constipation?
Above all, have your serum vitamin D levels checked regularly. You shouldn’t take vitamin D supplements for a long time without having your serum vitamin D levels checked or consulting your doctor. Excess amounts of vitamin D can be toxic.
Excess vitamin D increases calcium absorption in the gastrointestinal tract beyond the normal range. Extreme levels of calcium can cause nausea, vomiting, muscle weakness, loss of appetite, dehydration, excessive thirst, and kidney stones. Dehydration is a main reason of constipation…