Various supplements, such as magnesium and probiotics, have demonstrated potential in alleviating constipation, although they may also lead to some side effects. Globally, constipation impacts nearly 20% of adults, significantly diminishing their quality of life. Common symptoms include infrequent bowel movements, hard stools, frequent straining during defecation, and a persistent feeling of incomplete evacuation.

Healthcare providers usually recommend managing constipation through a combination of lifestyle adjustments, laxatives, and prescribed medications. In some instances, more advanced treatments like biofeedback therapy, surgical interventions, or transanal irrigation utilizing a water enema may be indicated. Beyond these conventional treatments, research indicates that specific supplements could play a role in alleviating the symptoms of constipation.

Below, we outline 10 supplements that may be effective in providing relief from constipation.

1. Magnesium

Magnesium is a vital mineral that performs numerous crucial functions in the body, and specific forms of this mineral might assist in alleviating constipation. Various studies have indicated that magnesium oxide, magnesium citrate, and magnesium sulfate can all contribute positively to managing constipation symptoms. For instance, a well-conducted 28-day study involving 34 women with mild to moderate constipation demonstrated that a daily intake of 1.5 grams (g) of magnesium oxide significantly enhanced stool consistency, improved quality of life, and expedited the transit time of digested food through the colon when compared to a placebo.

Moreover, research has revealed that magnesium citrate and mineral water rich in magnesium sulfate have also been effective in treating constipation. However, it is important to remember that magnesium sulfate may result in digestive discomfort, including bloating and diarrhea. Additionally, individuals suffering from kidney disease should refrain from using magnesium supplements, as excessive magnesium consumption can lead to serious health complications.

Therefore, it is advisable to seek guidance from a healthcare professional or a dietitian before beginning any magnesium supplementation. While magnesium supplements might alleviate constipation symptoms, they can also bring about certain side effects.

2. Probiotics

Emerging research indicates that an imbalance in gut bacteria could be a contributing factor to specific types of constipation, such as irritable bowel syndrome with constipation (IBS-C). This highlights the importance of maintaining a healthy gut microbiome. Incorporating probiotic supplements into your diet might aid in achieving this balance, potentially alleviating symptoms associated with constipation.

A systematic review and meta-analysis focused on adults suffering from chronic constipation revealed that probiotic supplements significantly enhanced stool frequency, improved stool consistency, and expedited the transit time of food through the colon. The findings pointed to the probiotic strain Bifidobacterium lactis as particularly effective in promoting gut health.

In addition, a comprehensive 2017 review assessing 21 studies involving individuals with constipation suggested that probiotic supplements containing Lactobacillus or Bifidobacterium species could lead to an increased frequency of bowel movements while also reducing the time taken for food to pass through the colon. Nevertheless, a critical evaluation of 18 meta-analyses highlighted that many existing studies examining the relationship between probiotics and constipation exhibit low quality, underscoring the necessity for further investigation in this area.

While certain probiotic strains, particularly Bifidobacterium lactis, show promise in alleviating constipation symptoms, additional research is essential to establish more definitive conclusions.

3. Fiber

Fiber plays a crucial role in digestive health, and many individuals turn to fiber supplements as a remedy for constipation. These supplements can be beneficial in various ways across different dietary practices. For instance, insoluble fiber sources, such as wheat bran (gehun ka bran), are effective in stimulating the mucous membrane of the colon, which aids in softening stool and accelerating its transit through the digestive tract.

On the other hand, gel-forming soluble fiber, particularly psyllium (ispaghol), is known for its ability to absorb large amounts of water, thereby enhancing stool consistency. This ingredient is prominently featured in popular fiber supplements like Metamucil. Numerous research findings underscore the effectiveness of psyllium in alleviating constipation in adults by increasing both the moisture content of stool and the frequency of bowel movements.

4. Carnitine

Carnitine plays a crucial role in the body's energy production process. Insufficient levels of this nutrient can adversely affect cellular functions and lead to digestive complications such as constipation. Individuals with intellectual and motor disabilities face a higher risk of experiencing carnitine deficiency compared to the general population. This is particularly true for those who rely on enteral feeding (enteral poshan), where nutrients are delivered via a tube directly into the digestive system. In many instances, enteral nutrition may lack adequate carnitine content.

Moreover, it is common for individuals with these disabilities to be on medications that contribute to increased carnitine excretion from the body, further exacerbating the deficiency. 

In conclusion, carnitine deficiency is associated with constipation in individuals with severe intellectual and motor disabilities, and supplementation of carnitine may alleviate constipation while addressing the deficiency in these vulnerable populations.

5. Aloe Vera

Aloe vera has long been revered as a natural remedy for various ailments, particularly for alleviating constipation. Research indicates that this remarkable plant enhances the excretion of colon mucus and exhibits potent laxative properties. Additionally, emerging evidence suggests that aloe vera supplements could be effective in managing constipation, especially when it is associated with Irritable Bowel Syndrome (IBS).

6. Senna

Senna is a widely recognized herbal laxative that aids in alleviating symptoms of constipation. This remarkable plant is often incorporated in various laxative formulations, such as Ex-Lax and Senokot, making it easily accessible for those in need. At the heart of senna’s effectiveness are compounds known as sennosides, which facilitate the movement of contents through the digestive system and promote the retention of intestinal fluids, ultimately providing relief from constipation.

While senna is typically regarded as safe, caution is warranted as prolonged use at elevated dosages may result in undesirable side effects. Research indicates that excessive consumption over a period exceeding three months could potentially lead to liver damage. Senna remains a prevalent component in various laxative products and can serve as an effective remedy for constipation. However, it is crucial to adhere to the recommended dosages, and consideration should be given to avoiding long-term usage.

Additional Supplements That May Provide Relief

Current research indicates that the following supplements might assist in alleviating constipation:

1. Sujiaonori: This nutrient-dense, edible green river algae, originating from Japan, is recognized for its high fiber content. Preliminary studies suggest that incorporating sujiaonori powder into your diet may alleviate constipation symptoms and enhance overall digestive function.
2. Lactitol: Derived from the milk sugar lactose, this laxative works by increasing both stool volume and intestinal motility. A comprehensive review of 11 studies concluded that lactitol supplements effectively improved constipation symptoms and were generally well tolerated by participants.
3. CCH1: This traditional Chinese medicine formulation contains a blend of Panax ginseng, ginger, Chinese licorice, baizhu, Aconitum carmichaelii, and Rheum tanguticum. Research findings indicate that CCH1 may serve as an effective remedy for constipation.
4. MaZiRenWan (MZRW): Another formulation from traditional Chinese medicine, MZRW is composed of six different herbs. High-quality research has demonstrated that MZRW can significantly improve symptoms in elderly individuals suffering from chronic constipation.

While these supplements may be beneficial for those seeking natural remedies for constipation, it is crucial to consult with your healthcare provider before starting any new treatment. Herbal supplements can interact with widely used medications and may result in adverse effects if not administered properly. Sujiaonori, lactitol, CCH1, and MZRW are potential options that could alleviate constipation symptoms. To prioritize your health and safety, always seek guidance from your physician before experimenting with these or any other supplements aimed at treating constipation.

Can Supplements Lead to Constipation?

While a variety of supplements can aid in alleviating constipation, there are some that may actually contribute to or exacerbate the condition. Below are several supplements that have been linked to a heightened risk of constipation:

• Iron: Iron supplements are known to result in various digestive side effects, with constipation being one of the more common issues. Certain forms like ferrous sulfate are particularly notorious for causing constipation, especially when compared to alternatives such as iron bisglycinate chelate.
• Calcium: Among the various calcium supplements available, calcium carbonate tends to be more associated with constipation compared to calcium citrate, which, despite being pricier, is less likely to provoke digestive discomfort.
• Berberine: This naturally occurring compound, extracted from various flowering plants, is also sold as a dietary supplement. There is some evidence indicating that high doses of berberine may result in constipation.
• Beta-sitosterol: Commonly used to manage conditions such as benign prostate hyperplasia, this plant-derived compound has been reported to cause gastrointestinal issues, including nausea and constipation.
• Certain Fiber Supplements: While fiber supplements are typically recommended to combat constipation, some types—like wheat bran—can actually lower the water content in stools, potentially worsening constipation instead.

It’s important to remember that other supplements might also lead to constipation in certain individuals. If you experience a sudden onset of constipation after incorporating a new supplement into your regimen, it’s advisable to stop taking it and consult your healthcare provider for guidance.

When to Consult a Healthcare Professional

Though many individuals encounter occasional bouts of constipation, this condition can sometimes signal a more serious issue that necessitates medical evaluation. In certain cases, constipation may indicate underlying health concerns such as hypothyroidism, colorectal cancer, or various bowel diseases.

Generally, transient constipation that resolves quickly and isn't severe usually doesn't warrant significant concern. However, if your constipation persists despite making dietary adjustments—like enhancing your hydration and increasing your fiber intake—or if there is a family history of colon cancer, it's advisable to seek the advice of your healthcare provider.

Moreover, if you experience any of the following symptoms in conjunction with constipation, it is crucial to consult a doctor promptly:

• Rectal bleeding
• Persistent abdominal discomfort
• Presence of blood in stool
• Difficulty passing gas
• Lower back discomfort
• Nausea and vomiting
• Fever
• Unexplained weight loss

Discussing constipation with your doctor might feel awkward, but it is vital to keep them updated on any changes in your health, including your bowel habits, to receive the most appropriate care. Remember, they have likely encountered similar cases before and want you to feel at ease when discussing any symptoms, regardless of their nature.

While infrequent constipation usually isn't alarming, chronic constipation calls for professional intervention. If you experience additional symptoms such as abdominal pain, bloody stools, or persistent lower back pain, do not hesitate to contact your doctor at the earliest opportunity.

The Final Word

Constipation is a prevalent issue that many individuals face, but implementing simple dietary modifications—including the incorporation of specific foods and the use of particular medications or supplements—can significantly alleviate your symptoms. Supplements like magnesium, fiber, probiotics, and senna (also known as sennosides in some regions) have shown promise in providing relief. Nevertheless, it's important to note that many supplements can interact with various medications and may result in negative side effects if not used appropriately. Therefore, it is crucial to consult your healthcare provider about the most suitable supplements for addressing constipation to ensure optimal results.