Constipation, affecting up to 20% of adults globally, can significantly impact your quality of life. While lifestyle changes, laxatives, and medications are common treatments, certain supplements may also offer relief. Here’s a look at 10 supplements that could help ease constipation.
1. Magnesium
Magnesium, essential for various bodily functions, can improve constipation symptoms. Forms like magnesium oxide, citrate, and sulfate have shown positive effects. However, they may cause side effects like bloating and diarrhea, and those with kidney disease should avoid them.
2. Probiotics
An imbalance in gut bacteria may contribute to constipation. Probiotics can support a balanced gut microbiome, potentially reducing symptoms. Strains like Bifidobacterium lactis are particularly effective, but more research is needed.
3. Fiber
Fiber supplements, especially soluble fibers like psyllium, can improve constipation. They help soften stool and speed up transit through the colon. However, consult a healthcare professional before starting any fiber supplement, as some types may worsen symptoms.
4. Carnitine
Carnitine is crucial for energy production, and its deficiency can lead to constipation, especially in people with intellectual and motor disabilities. Supplementing with carnitine has shown to relieve constipation symptoms in these groups.
5. Aloe Vera
Aloe vera, known for its laxative qualities, may help treat constipation, especially related to IBS. While generally safe for short-term use, its long-term safety is not well-established.
6. Senna
Senna, an herbal laxative found in many supplements, contains compounds that promote bowel movement. It’s effective but should be used with caution, as long-term use at high dosages can lead to liver damage.
7–10. Other Supplements
Other supplements like sujiaonori, lactitol, CCH1, and MZRW may also help relieve constipation. However, always consult your doctor before trying these or any other supplements.
Can Supplements Cause Constipation?
Iron, calcium, berberine, beta-sitosterol, and some fiber supplements may cause or worsen constipation. If you develop constipation after starting a new supplement, seek advice from your doctor.
When to See a Doctor
If constipation doesn’t improve with dietary changes or if you experience symptoms like abdominal pain, bloody stool, or unexplained weight loss, consult your doctor.
The Bottom Line
Supplements like magnesium, fiber, probiotics, and senna may offer relief from constipation. However, it’s crucial to discuss with your doctor before starting any supplement, as interactions with medications and potential side effects should be considered. Remember, your doctor is there to help you find the best solution for your needs.
