Last week I laid out my go-to recommendations for alleviating constipation naturally. It’s important to implement those tips before diving into supplements, as they lay the foundation of a healthy functioning digestive tract. But, if you tried them and are still struggling with constipation, today’s post is for you — read on for my top three supplements I’ve found to be the most successful in easing constipation. 

1. Probiotics

Probiotics are live microorganisms with health promoting properties. Certain strains of probiotics may help to reduce symptoms of IBS, including constipation. Research has shown that probiotics that contain Bifidobacterium lactis appeared to be most effective for increasing transit time and relieving constipation. Brand names with this strain include:

• Align
• Ultimate Flora Ultra Potent 100 Billion
• Klaire Labs Lactoprime Plus

2. Magnesium Citrate or Oxide

Magnesium is an inexpensive, non-habit forming supplement with laxative-like effects. The type of magnesium you take matters, so make sure you are choosing magnesium citrate or oxide to improve constipation. Taking 1,000mg per day is a common effective dose for constipation but start lower and work your way up as needed. 

3. Fiber Supplements 

Fiber supplements are very individualized. Some people may tolerate them where others do not. Here are two that I like:

• Psyllium husk, found in Metamucil, appears to be well tolerated by most individuals and can be helpful for relieving constipation in people with IBS-C. 
• Eating flaxseed daily is another way to supplement with fiber. Two tablespoons per day of flaxseed may improve constipation, abdominal pain and bloating in most people. However, make sure you start at a low dose (1-2 teaspoons per day) and work your way up to 2 tablespoons per day. 

If you tried the tips in my previous blog post and you’ve tried some of these supplements but are still having issues, I strongly recommend teaming up with a good doctor to investigate the cause of your constipation. Determining the cause of your issue is critical to finding a long-term solution.