Most of us are familiar with vitamin C and its benefit to the immune system. It’s a powerful antioxidant that bolsters healthy immune responses and can fend off colds - but what else is it good for?
For anyone that’s taken too much vitamin C at one time, you’ve probably quickly realized its laxative effects and gone running for the toilet.
But for people struggling with irritable bowel syndrome (IBS) - a chronic gastrointestinal disorder that causes pain and cramping in the GI tract, gas and bouts of diarrhea or constipation - does vitamin C help the problem or make it worse?
There is no known cause for IBS, and getting it under control can be challenging, but now, we’re going to explore the link between IBS and vitamin C and give you everything you need to know about supplementing vitamin C if you struggle with IBS.
What is IBS?
Irritable bowel syndrome, more commonly known as IBS, is a gastrointestinal condition that affects around 11% of the general population 1. It’s characterized by abdominal pain and altered bowel movements, with predominantly diarrhea (IBS-D), constipation (IBS-C), or both (IBS-M).
For many people with IBS, there’s often another concurrent gastrointestinal condition that affects women more so than men. While IBS doesn’t come with increased mortality risk, it can interfere with quality of life.
While the exact cause of IBS isn’t clear, it’s suspected to be a biopsychosocial disorder with three central mechanisms at play: psychosocial factors, altered motility, and heightened intestinal sensory 2. Some studies find minor inflammatory changes in the intestinal tract, suggesting a role for inflammation.
What’s more, there may be other underlying factors contributing to IBS that your doctor hasn’t considered, including:
- Gut dysbiosis
- Small intestine bacterial overgrowth (SIBO)
- Gut permeability
- Gut infection
- Non-celiac gluten sensitivity or other food intolerances
How is IBS Treated?
Medications are available to relieve symptoms of IBS, but if you want to be free of IBS, dietary and lifestyle changes are often the most effective - and the course of treatment will depend on the type and severity of the condition.
Dietary changes are often helpful if your IBS is characterized by bloating, diarrhea, and abdominal pain. Caffeine and fatty foods can exacerbate the problem by stimulating colonic contractions, so reducing your intake if you struggle with IBS-D might provide some relief.
For those who struggle with bloating and abdominal discomfort, reducing carbohydrate intake - or specific types of carbohydrates - may reduce symptoms, as certain carbs may not be digested well in the intestines, leading to gas production. Lactose, fructose, and sorbitol, for example, are known gas-producing sugars that lead to more bloating, diarrhea, and abdominal discomfort.
Elimination diets are often the most effective for relieving symptoms of IBS, as you can pinpoint specific foods that trigger it. That includes things like gluten, dairy, FODMAPs, etc.
Medications can also be used to treat IBS, although we rarely recommend that as the first line of defense because they tend to tame, not treat. These include:
- Smooth muscle relaxants
- Antidiarrheal medications
- Laxatives
- Antibiotics
- Low-dose antidepressants
Some other methods that may provide relief for symptoms include:
- Psychotherapy (there’s a strong connection between the nervous system and colonic function 3)
- Probiotics
- Acupuncture
- Therapeutic massage
Can Vitamin C Help IBS?
If you’re not keen on going the medication route and you want a simple way to provide relief from specific symptoms of IBS, what about vitamin C? As a powerful antioxidant and a known immune booster, vitamin C has many properties that could benefit gastrointestinal conditions.
For people with IBS-C, insufficient peristalsis can lead to severe discomfort; there isn’t enough contractile activity to completely evacuate the bowels 4. But instead of resorting to laxatives, there are select nutrients that can promote healthy colon peristaltic action, as well as provide nutritional support.
Nutritional laxatives like ascorbic acid (vitamin C) combined with magnesium potassium salts have risen in popularity as a natural laxative to constipation resistant to fiber supplementation.
On an empty stomach, combining these nutrients can trigger colon peristalsis by acting as an osmotic laxative; they draw additional water into the colon to help soften stool and move it through the intestinal tract.
A buffered vitamin C powder - one that contains around 4,000mg of vitamin C combined with one combination is taking several teaspoons of a buffered vitamin C powder that’s buffered by potassium, calcium, and magnesium - taken in water has shown positive results.
While results vary between people, this has produced a powerful but safe laxative effect within 90 minutes. Effervescent vitamin C powder (4,500 mg of ascorbic acid buffered with magnesium carbonate) has also shown equally effective results, but the dose should be adjusted to the individual; if you’re experiencing diarrhea, pull back on the amount.
Final Thoughts
If you’re looking for relief from IBS, over-the-counter medications will relieve symptoms, but they won’t solve the problem.
Similarly, vitamin C supplementation has been shown to benefit those that struggle with constipation from IBS-C, but increasing your vitamin C intake won’t be the end of IBS.
If you want to kick IBS to the curb for good, working on gut health should be a top priority - and something like Performance Lab® Prebiotic can be a solid place to start.
Prebiotic is a 2-in-1 probiotic and soluble fiber support for healthy metabolic and microbiome performance.
Instead of adding new colonies like conventional probiotic supplements, Prebiotic nourishes your existing colonies with Orafti® Synergy1 (Inulin-FOS from chicory root) for robust growth and health.
As a result, you’re getting more reliable, natural, and comfortable microbiome support for optimal full-body performance.
References
- Canavan C, West J, Card T. The epidemiology of irritable bowel syndrome. Clin Epidemiol. 2014;6:71-80.
- Camilleri M. Management of the irritable bowel syndrome. 2001;120(3):652-668.
- Ballou S, Keefer L. Psychological Interventions for Irritable Bowel Syndrome and Inflammatory Bowel Diseases. Clin Transl Gastroenterol. 2017;8(1):e214.
- Grassi M, Petraccia L, Mennuni G, et al. Changes, functional disorders, and diseases in the gastrointestinal tract of elderly. Nutr Hosp. 2011;26(4):659-668.
