If you’re struggling with constipation, you might be wondering which supplements could offer relief. This evidence-based article examines what scientific research tells us about using various supplements for constipation, which ones work best, and how to use them effectively.

1. Fiber Supplements

Fiber supplements are often recommended as a first approach for constipation relief. They work by adding bulk to your stool, drawing water into your intestines, and helping move food through your digestive system more quickly.

Psyllium

Psyllium (from the husks of Plantago ovata seeds) is one of the most thoroughly researched fiber supplements for constipation relief. Research shows that psyllium forms a gel-like substance when mixed with water. This helps soften stools, increase stool water content, and may improve how often you have bowel movements, especially if you experience chronic constipation (1, 2).

In a carefully controlled study involving patients with type 2 diabetes and chronic constipation, researchers found that taking psyllium for 12 weeks significantly improved constipation symptoms compared to a placebo. The study used a dosage of 10 grams twice daily, which improved how often participants had bowel movements and the consistency of their stool (3, 1).

Tip
When taking psyllium supplements, drink plenty of water (at least 8 ounces) with each dose. Starting with a lower dose and gradually increasing it can help minimize side effects like bloating and gas.

Wheat Bran

Studies on wheat bran show it can improve constipation symptoms in specific populations. A study involving women with functional constipation found that 20 grams of wheat bran daily increased bowel movement frequency by 55% and decreased the time it takes food to move through the intestines by 50% (4).

Another study found that hospitalized orthopedic surgery patients who consumed wheat bran had more bowel movements and requested fewer laxatives than those who did not (5).

Inulin

Inulin is a prebiotic fiber found naturally in many plants like chicory root, Jerusalem artichokes, and bananas. A carefully controlled study found that consuming chicory inulin (12 grams daily for 4 weeks) significantly increased stool frequency compared to placebo in adults with chronic constipation (6).

Another study focusing specifically on elderly constipated people found that 15 grams of chicory inulin daily for 4 weeks significantly reduced constipation severity and defecation difficulties compared to placebo (7).

Glucomannan

Glucomannan is a water-soluble dietary fiber derived from the root of the konjac plant. It absorbs water in your digestive tract, creating a gel-like substance that helps ease constipation.

A study in adults found that daily consumption of 3-4 grams of glucomannan increased daily bowel movements by 0.5-0.9 movements per day and weekly bowel movements by 3-6 per week above baseline (8).

In children with chronic constipation, a study showed that glucomannan fiber supplementation was very beneficial, with fewer children complaining of abdominal pain and more children being successfully treated after taking the supplement. The study used glucomannan at a dose of 100 milligrams (mg) per kilogram (kg) body weight daily (with a maximum of 5 grams per day) (9).

Warning
Glucomannan supplements can cause choking if not taken with enough water. Always take glucomannan with at least 8 ounces of water, and never take it in powder or tablet form without liquid.

Other Fiber Types

Polydextrose: A carefully controlled study found that polydextrose supplementation (12 grams daily for 2 weeks) increased the number of bowel movements and improved secondary outcomes related to constipation compared to placebo (10).

Partially hydrolyzed guar gum: A study in children with constipation found that partially hydrolyzed guar gum was as effective as lactulose (a prescription laxative) in improving bowel movement frequency and stool consistency, but with fewer side effects like flatulence (gas) and bad taste (11).

2. Magnesium Supplements

Magnesium supplements may help with constipation by drawing water into the intestines and stimulating bowel movements. A review that analyzed data from multiple studies found that magnesium oxide supplements significantly improved stool frequency and stool consistency. The study measured stool consistency using the Bristol Stool Scale (12).

In elderly long-stay patients, a study found that magnesium hydroxide was more effective than bulk-laxatives in treating constipation, causing more frequent bowel movements and more normal stool consistency (13).

A 2021 study specifically in children with spastic cerebral palsy (a movement disorder affecting muscle control and coordination) found that oral magnesium sulfate significantly improved constipation symptoms and stool frequency compared to placebo, with 68% of patients achieving effective treatment (14).

Warning
While magnesium supplements can be effective for constipation, they should be used with caution if you have kidney disease or certain heart conditions. High doses can cause electrolyte imbalances. Always consult with your healthcare provider before starting magnesium supplements, especially if you have any medical conditions or take medications.

3. Probiotics

Probiotics are beneficial bacteria that can help improve digestive health, including relieving constipation by restoring a healthier balance of bacteria in your gut.

An analysis of multiple studies found that probiotic supplements significantly increased stool frequency by about 1 bowel movement per week and reduced how long it takes food to move through your digestive system by over 12 hours in adults with functional constipation (15).

Effective Probiotic Strains

Research has identified specific probiotic strains that show effectiveness for constipation relief:

  • Bifidobacterium longum BB536: This probiotic has been shown to help increase how often elderly people with chronic constipation have bowel movements, though it may not improve all constipation symptoms (16).
  • Bifidobacterium lactis HN019: This strain helps food move through your digestive system more than twice as fast (reducing the time from 49 hours to just 21 hours) and may improve digestive comfort in people with constipation (17).
  • Lactobacillus reuteri DSM 17938: This probiotic significantly reduces stomach discomfort, pain, and bloating (symptoms related to gas and gut bacteria imbalance), and may help with the feeling of not completely emptying your bowels during a bathroom visit (18).
  • Lactobacillus delbrueckii OLL1073R-1: Eating yogurt with this probiotic daily may help prevent constipation, as shown in a study of women healthcare workers (19).
Fact
Bifidobacteria naturally live in your intestines and help maintain digestive health. Their numbers tend to decrease as you age, which may partly explain why constipation becomes more common in older adults (19).

Multi-Strain Probiotics

Research suggests that probiotic supplements containing multiple strains of beneficial bacteria may be more effective than single-strain products for relieving constipation. A carefully controlled study focusing specifically on Parkinson’s disease patients with constipation found that multi-strain probiotics significantly increased bowel movement frequency and reduced gut transit time. These results were compared to a placebo after 8 weeks of supplementation (20).

The meta-analysis mentioned earlier also found that multi-species probiotics significantly improved stool consistency and decreased bloating, while single-species probiotics did not show significant improvements in these parameters (15).

Note
When choosing a probiotic for constipation, look for products containing multiple strains, particularly those with Bifidobacterium and Lactobacillus species. Look for products that contain colony-forming units (CFUs, which measure the number of viable bacteria) in the billions, as this is the dosage range that has shown effectiveness in clinical studies (17).

4. Synbiotics (Probiotics + Prebiotics)

Synbiotics combine probiotics with prebiotics (food for these bacteria), potentially offering enhanced benefits for constipation relief compared to either component alone. A carefully controlled study focusing specifically on men with functional constipation found that those who took a synbiotic preparation twice daily for 4 weeks had significantly more bowel movements per week compared to those taking a placebo (21).

Another clinical trial found that women with functional constipation who consumed synbiotic yogurt had significantly higher bowel evacuation rates and improved stool quality compared to a control group (22).

A study focusing on elderly patients with constipation-dominant irritable bowel syndrome (IBS-C) found that those who consumed a synbiotic containing Lactobacillus paracasei and Opuntia humifusa for 4 weeks showed significant improvements in abdominal pain and defecation symptoms compared to placebo (23).

5. Prebiotics

Fructooligosaccharides

Fructooligosaccharides are a type of fiber that serves as food for beneficial gut bacteria. Research has examined their effects on constipation in different age groups. A careful clinical trial found that they significantly reduced bowel transit time in infants with constipation, leading to softer stools and fewer episodes of straining compared to placebo (24).

Another study found that elderly nursing home residents with constipation who consumed yogurt containing fructooligosaccharides daily showed increased frequency of bowel movements (25).

Galactooligosaccharides

Galactooligosaccharides are another type of prebiotic fiber that feeds beneficial gut bacteria. A 2022 study found that 11 grams of galacto-oligosaccharides daily increased stool frequency compared to placebo in adults with a low stool frequency at baseline (3 or fewer bowel movements per week) and in self-reported constipated adults 35 years of age or older (26).

A 2023 carefully controlled study found that daily consumption of 10 grams of galactooligosaccharide gummies for 30 days significantly improved constipation symptoms, gut microbiota composition (the types and amounts of bacteria in your intestines), and quality of life in constipated subjects compared to placebo (27).

6. Polyethylene Glycol

Polyethylene glycol is a laxative that works by holding water in the stool to soften it and increase bowel movements. An analysis that compares multiple treatments against each other found that polyethylene glycol increases bowel movements by approximately 1.8 to 1.9 per week compared to placebo in patients with chronic constipation (28).

A carefully controlled study found that polyethylene glycol 3350 with electrolytes significantly increased spontaneous bowel movements compared to placebo in patients with IBS-C (29).

For faster relief, research found that a 68-gram dose of polyethylene glycol laxative led to bowel movements within 24 hours in five of six subjects, with the time to first bowel movement being 14.8 hours compared to 27.3 hours for placebo (30).

Tip
When using polyethylene glycol laxatives, be sure to drink plenty of water to help them work effectively. It works by pulling water into your intestines, so staying well-hydrated enhances its effectiveness and helps prevent dehydration (30).
Warning
Polyethylene glycol supplements can sometimes cause electrolyte imbalances with long-term use. Common side effects may include nausea, bloating, or cramping. If you experience severe abdominal pain, vomiting, or signs of an allergic reaction, stop using and contact your healthcare provider (28).

7. Herbal Supplements

Senna

Senna contains natural compounds called sennosides that help increase intestinal movement. Research has examined its effectiveness, particularly when combined with fiber (31).

A clinical trial focusing on constipated adults found that combining psyllium with senna significantly increased bowel movement frequency compared to psyllium alone. The study used a combination of psyllium (6.5 grams) with senna (1.5 grams) daily (31).

Another study found that a senna-fiber combination was significantly more effective than lactulose in increasing bowel frequency and improving stool consistency in elderly patients with chronic constipation (32).

Warning
Although senna is generally considered safe for short-term use, it should not be used for extended periods without medical supervision. Long-term use or excessive doses may cause electrolyte imbalances, dehydration, or dependency. If you’re considering using senna for constipation, consult with a healthcare provider first, especially if you have any existing medical conditions (31).

Traditional Chinese Medicine

MaZiRenWan (Hemp Seed Pill), a traditional Chinese herbal formula, has been studied for its effects on constipation. A thorough review of studies found that MaZiRenWan significantly increased complete spontaneous bowel movements and improved constipation symptoms compared to placebo in patients with functional constipation (33).

A carefully controlled study found that MaZiRenWan significantly improved complete spontaneous bowel movements, constipation severity, and straining at evacuation compared to placebo in patients with functional constipation, with responder rates (percentage of patients who responded positively to treatment) of 43.3% vs 8.3% during the treatment period (34).

Cassia Species

Plants from the Cassia genus have been studied for their laxative effects. A 2022 study found that Cassia fistula syrup increased defecation frequency from 1.82 to 8.36 per week in elderly patients with constipation. This was significantly better than lactulose, which increased frequency from 2.16 to 5.66 per week (35).

Another study found that patients treated with Cassia alata Linn. had a significantly higher stool passage rate (83%) within 24 hours compared to those receiving a placebo (18%), demonstrating its effectiveness as a laxative (36).

Other Herbal Remedies

Ziziphus jujuba (jujube) extract was examined in a controlled clinical trial that found it significantly decreased colonic transit time and improved constipation symptoms in adults with chronic constipation compared to placebo (37).

A 2022 carefully controlled study found that daily oral supplementation of rhubarb extract for 30 days significantly improved stool frequency and consistency in middle-aged adults with constipation compared to placebo (38).

Warning
Herbal supplements can interact with medications and may not be appropriate for everyone. Always consult with your healthcare provider before starting any herbal supplement, especially if you have existing health conditions, are pregnant or breastfeeding, or are taking other medications (33).

8. Natural Oils

Various natural oils have been studied for their effects on constipation. A study found that olive oil supplementation significantly improved constipation symptoms in hemodialysis patients with chronic constipation, with effects comparable to mineral oil. This was after 4 weeks of treatment using a dose of 4 mL per day (39).

A 2021 carefully controlled study found that external application of olive oil ointment on the abdomen significantly improved stool frequency in children (ages 1-4 years) with functional constipation compared to placebo, with no adverse effects reported (40).

A 2022 study found that oral consumption of sweet almond oil (18 mL every other day for two weeks) significantly reduced constipation scores from 7.81 to 1.15 in elderly individuals, which was more effective than abdominal massage with sweet almond oil that reduced scores from 8.0 to 2.26, both being superior to the control (41).

Tip
If using olive oil for constipation relief, one approach is to take 1 tablespoon (about 15 mL) on an empty stomach, based on the doses shown to be effective in research studies. For children or if you have specific health conditions, consult with a healthcare provider before using oils for constipation relief (39).

9. Fruit-Based Supplements

Kiwifruit Supplements

Kiwifruit and its extracts have been studied for constipation relief. A high-quality study found that kiwifruit extract significantly increased defecation frequency and improved stool consistency in individuals with constipation compared to placebo, with no reported side effects (42).

A 2020 study found that consuming whole kiwifruit, including the skin, increased bowel frequency and significantly reduced constipation symptoms in both healthy individuals and those with IBS-C (43).

Prunes (Dried Plums)

Prunes have been extensively studied for their laxative effects. A study found that prunes were more effective than psyllium for increasing complete spontaneous bowel movements per week and improving stool consistency in patients with mild to moderate constipation (44).

A systematic review found that prunes appear superior to psyllium for improving stool frequency and consistency in constipated individuals, and may increase stool weight in non-constipated subjects (45).

A carefully controlled study from 2022 found that prune juice significantly decreased hard and lumpy stools while increasing normal stool consistency in individuals with chronic constipation, without increasing loose and watery stools (46).

Tip
When using prunes for constipation relief, start with about 5-6 prunes per day and gradually increase if needed. Drinking plenty of water with prunes helps enhance their laxative effect. If you prefer prune juice, 4-8 ounces daily is a typical starting dose (44).

10. Newer Approaches for Constipation

Vibrating Capsule Technology

An emerging approach for constipation involves capsules that vibrate inside your digestive tract to stimulate bowel movements.

A high-quality study found that a vibrating capsule significantly increased the percentage of complete spontaneous bowel movements within 3 hours of vibration compared to a placebo capsule in patients with chronic idiopathic constipation (47).

Agave Fructans

Agave plants contain a type of prebiotic fiber known as fructans, which has been studied for its effects on constipation.

A 2023 carefully controlled study found that agave fructans (8 grams per serving) increased bowel movements by more than 80% in patients with IBS-C, with at least one stool per day after fifteen days of treatment, and significantly improved quality of life (48).

Microencapsulated Oleic Acid

A newer approach involves delivering specific fats (oleic acid, a type of fatty acid) to the lower part of the digestive tract to stimulate bowel movements.

A 2024 study found that microencapsulated oleic acid delivered to the lower small intestine significantly increased the number of bowel movements per day in patients with chronic constipation after bariatric surgery or treatment with GLP-1 analogues (medications used for diabetes and weight loss) (49).

Supplements and Medications that May Cause Constipation

While many supplements can help relieve constipation, some may actually cause or worsen constipation. Research has identified alternatives that may cause fewer digestive side effects.

Iron Supplements

A study found that heme iron supplements (iron from animal sources) caused significantly less constipation than non-heme iron supplements in blood donors, despite similar effectiveness in restoring iron status (50).

A study conducted in pregnant women with iron deficiency anemia found that iron amino acid chelate (a form of iron bound to amino acids) caused significantly less constipation and abdominal pain than ferrous fumarate, while being equally effective in improving hemoglobin levels (51).

Calcium Supplements

A 2022 carefully controlled clinical trial found that calcium citrate was associated with less constipation compared to calcium carbonate in patients with hypoparathyroidism (a condition where the parathyroid glands don’t produce enough parathyroid hormone, causing low calcium levels) (52).

Note
If you’re taking supplements or medications that cause constipation as a side effect, talk to your healthcare provider about alternatives or adjusting your dosage. Additionally, increasing your water intake and physical activity can help minimize constipation caused by supplements (51).

Conclusion

Research supports several effective supplement options for constipation relief. Fiber supplements like psyllium, probiotics (especially multi-strain formulations), and magnesium supplements have substantial evidence for their effectiveness. Natural options like prunes and kiwifruit also show promising results.

When choosing a supplement, consider your specific symptoms, any underlying conditions, and how quickly you need relief. Always start with lower doses and increase gradually as needed to minimize potential side effects.

Remember that supplements work best as part of a comprehensive approach to constipation that includes adequate hydration, regular physical activity, and a fiber-rich diet. For chronic or severe constipation, consult with a healthcare provider to determine the most appropriate treatment strategy for your individual needs.

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