Multivitamin Constipation: Switch to Organic Liquid Forms

Constipation from multivitamins usually comes from:

• Synthetic binders/fillers in cheap tablets (calcium carbonate, magnesium oxide)
• Poorly absorbed forms (ferrous fumarate, zinc oxide)
• Excess iron without co-factors

The Fix

1. Switch to organic, whole-food based liquid/softgel. Brands: Garden of Life, MegaFood, New Chapter, Swanson High Potency Soft Multiple.
2. Look for: Food-state nutrients, chelated minerals, no artificial fillers, third-party tested.
3. Take with food. Fat-soluble vitamins (A, D, E, K) need dietary fat.

If Still Constipated

• Magnesium glycinate 200–400 mg at bedtime (relaxes bowels)
• Psyllium husk 1 tsp in water daily
• Prunes/kiwi/chia — food first
• Hydration: ½ body weight in ounces

What to Avoid

• Drugstore/grocery brands (Centrum, One A Day, store brands)
• High-dose iron (>18 mg) unless prescribed
• Calcium carbonate (poor absorption, constipating)

Quality multivitamins cost more but assimilate — cheap ones just make expensive urine (and hard stools).