Fefol capsules is a slow release formula and has less constipative effects. Try taking with orange juice to help absorb and take heaps of fibre (metamucil is great) 2 tsp in a glass of water three times a day with another glass of water on top. you get constipated because iron just sits in yours stomach without getting absorbed - that's just how it works ( or doesnt work lol). You can also get ferro-liquid. Spatone is a bit pricy and not that concentrated. Dried apricots, brocolli are a good source of iron as well. and yes, no caffeine at the same time (at least 2 hours apart) ie, tea, coffe, cola. hth.