Vitamin D deficiency has been linked to an increased risk of constipation. So, consuming high doses of vitamin D from supplements might help you poop. In acute vitamin D deficiency, people could benefit from high dosages of 4,000 IU.
Common causes of constipation
About 20% of the population has chronic constipation. Poor diet, dehydration, disease, medication, neurological or systemic issues, stress, and depression are the most common causes of constipation.[1]
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 a 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.[2]
Furthermore, patients with irritable bowel syndrome are more likely to have vitamin D deficiency. Vitamin D supplementation could improve the quality of life.[3]
In fact, vitamin D deficiency is pretty common, as there aren’t many foods high in vitamin D. Only cod liver oil is particularly high in vitamin D. Certain fatty fish, eggs, mushrooms, and fortified foods (e.g. yogurt) contain some vitamin D.
The human body can synthesize more than enough vitamin D during the summer. But, skin exposure to the sunlight is dangerous. Moreover, the human body can synthesize only 200 IU of vitamin D per day during the winter.[4]
So, vitamin D supplementation may be the best way to treat constipation, due to vitamin D deficiency. You’ll find a wide variety of vitamin D supplements on iHerb.
What dosage of vitamin D can make you poop?
Certainly, we should consume at least 600 IU of vitamin D a day, which is the minimum required daily dose, in order to deal with constipation.
You should regularly check your serum vitamin D levels, though. You may have to take much higher dosages of vitamin D from supplements if you’re deficient in vitamin D. People with acute vitamin D deficiency may benefit from taking the maximum safe dose in order to reach normal levels of vitamin D.
In addition, treating vitamin D deficiency is beneficial for weight loss.
Always consult your healthcare provider before taking any dietary supplement or changing your diet.
Can too much vitamin D cause constipation?
Keep in mind that too much vitamin D may make it hard to poop in some cases. We have to maintain normal levels of vitamin D in the blood. Serum concentration greater than 75 nmol/L (or 30 ng/mL) may cause constipation.
For instance, excess vitamin D increases calcium absorption in the gastrointestinal tract beyond the normal range. Extreme levels of calcium can cause dehydration, which is a key reason for constipation.[5]
