Constipation
Check what applies to you and the best-matched supplements move to the top.
Nothing checked yetDefault order, by strength of evidence.
Bottom line
For constipation, start with Magnesium, Fiber, Probiotics. The first one to look at is Magnesium — 200–400 mg (magnesium oxide for constipation); After meals. If you take 2+ capsules, split between morning and evening.
Supplements ranked for this concern
AWell researchedBSome evidenceCLimited evidence
| # | Supplement | Evidence | When | How much | Caution | |
|---|---|---|---|---|---|---|
| 1 | MagnesiumMatches your checks Draws water into the bowel to soften stool. It may help so much with bowel movements that it's also used as a laxative. |
A | After meals. If you take 2+ capsules, split between morning and evening. | 200–400 mg (magnesium oxide for constipation) | If you get diarrhea or stomach pain, lower the dose. If you have kidney disease, talk to your doctor first. | Compare products |
| 2 | FiberMatches your checks Adds bulk to stool and supports gut movement, which may help things move more smoothly. |
A | On an empty stomach or between meals, with 1–2 glasses of water | About 5 g of fiber per serving, 1–2 times a day (start with half a scoop) | If you don't drink enough water, it can actually cause constipation or stomach pain. | Compare products |
| 3 | ProbioticsMatches your checks Changes your gut environment to support gut movement. For constipation, strains like HN019 may help with bowel movements. |
B | Before breakfast works well. If it upsets your stomach, take it after a meal. | 5–10 billion CFU a day. If constipation is bad, slowly go up to 2–3 capsules. | Some strains can actually make stools harder. If you're still uncomfortable after 2 weeks, switch or stop. | Compare products |
| 4 | PrebioticsMatches your checks Feeds good bacteria and draws water into the bowel. May help with bowel movements when probiotics alone aren't enough. |
B | After meals, with water | 2–8 g a day (start with 1–2 small scoops) | Taking a lot right away can increase gas and bloating, so start small. | Details |
| 5 | Omega-3Matches your checks Its oils help soften stool and ease it along, which may give some extra support for constipation. |
C | Right after a meal. If you take several capsules, split them across meals. | 1,000–3,000 mg (about 3 capsules a day if constipation is bad) | If you take a blood thinner, talk to your doctor. Cut back if you get heartburn or diarrhea. | Compare products |
| 6 | Vitamin CMatches your checks At high doses it loosens stool, so it's sometimes used as extra support for stubborn constipation. |
C | After meals, split into 2–3 doses a day | Start at 1,000 mg and slowly increase to the most you can take without diarrhea | High doses can cause heartburn, gas or diarrhea. These go away quickly when you lower the dose. | Compare products |
| 7 | Digestive enzymesMatches your checks When you're also bloated, they may help digestion and ease the load on your gut (kiwi enzyme products are also available). |
C | Just before to right after a meal. Avoid taking on an empty stomach. | 1–2 capsules per meal, up to 2–3 times a day | If you take a blood thinner, talk to your doctor before taking them. | Compare products |
Medications to watch out for
If you take any medication, talk to your doctor or pharmacist before starting.
Being treated for kidney diseaseMagnesiumYour body may not clear magnesium well, so it can build up. Talk to your doctor first.
AntibioticsProbioticsTaken together, probiotics work less well. Space them at least 2 hours apart.
ImmunosuppressantsProbioticsWith a weakened immune system, bacteria may pass into the blood. Talk to your doctor first.
Blood thinners such as warfarin (Coumadin)Omega-3 · Digestive enzymes · Vitamin C (high dose)May affect bleeding risk or blood clotting levels. Talk to your doctor.
Blood pressure medicineMagnesium · Omega-3Blood pressure may drop a little more, which can make you dizzy.
Before supplements: daily habits
- 01When you add more fiber, raise your water to 1.5–2 L a day too.
- 02Keep fruits that help you go, like prunes and kiwi, on hand as snacks.
- 03Pick a set time to use the bathroom after breakfast and make it a habit.
- 04Moving your body, like a 30-minute walk each day, helps your gut keep moving.
- 05Don't rely on stimulant laxatives for long. If constipation starts suddenly or you see blood in your stool, see a doctor.
Product comparison
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Magnesium Citrate 200 mg TabletsBest value NOW Foods |
Citrate | 400 mg | 250 | Low | Amazon → |
| Magnesium Bisglycinate Powder (Albion)Best value NOW Foods |
Bisglycinate powder (Albion) | 250 mg | 91 | Low | Amazon → |
| Magnesium Citrate Pure PowderBest value NOW Foods |
Citrate powder | 435 mg | 76 | Low | Amazon → |
| Natural CALM Magnesium Powder (Raspberry Lemon)Best value Natural Vitality |
Citrate (magnesium carbonate + citric acid, forms when mixed with water) | 325 mg | 100 | Low | Amazon → |
| Magnesium (Citrate) 100 mg Life Extension |
Citrate | 200 mg | 100 | Low | Amazon → |
| High Absorption Magnesium (Glycinate Lysinate Chelate) Doctor's Best |
Glycinate/lysinate chelate (Albion) | 200 mg | 240 | Low | Amazon → |
| Magnesium Citrate Veg Capsules NOW Foods |
Citrate | 400 mg | 240 | Low | Amazon → |
| Magnesium Glycinate 100 mg (Albion) NOW Foods |
Bisglycinate chelate (Albion) | 200 mg | 180 | Average | Amazon → |
Compare all Magnesium products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Whole Psyllium Husks, 16 ozBest value NOW Foods |
Whole psyllium husk (unflavored, psyllium only) | 2 tablespoons (10 g): fiber 7 g | 45 | Low | Amazon → |
| OPTIFIBER (Wheat Dextrin), 25.6 oz x 2 Kirkland Signature |
Wheat dextrin powder (unflavored, single ingredient) | 2 teaspoons (4 g): fiber 3 g | 380 | Low | Amazon → |
| Psyllium Husk Powder, 12 oz NOW Foods |
Psyllium powder (unflavored, psyllium only) | 1 tablespoon (9 g): fiber 7 g | 37 | Low | Amazon → |
| Prebiotic Fiber Powder, Unflavored, 28 Stick Packs Benefiber |
Wheat dextrin powder sticks (unflavored, single ingredient) | 1 stick (4 g): fiber 3 g | 28 | Average | Amazon → |
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Saccharomyces Boulardii + MOSBest value Jarrow Formulas |
Saccharomyces boulardii (probiotic yeast) + MOS | 1 capsule: 5 billion | 180 | Low | Amazon → |
| Probiotic-10 25 Billion NOW Foods |
Danisco 10-strain capsule | 1 capsule: 25 billion CFU | 100 | Low | Amazon → |
| Colon Health Daily Probiotic Phillips' |
LGG + BB-12 | 1 capsule: 3 billion CFU (through expiration) | 60 | Low | Amazon → |
| Pro Strength Digestive Daily Probiotic 12 Billion Culturelle |
LGG single strain + inulin | 1 capsule: 12 billion CFU | 60 | Average | Amazon → |
| Ultimate Flora Women's Care 25 Billion Renew Life |
12 strains including vaginal strains (GR-1, RC-14) | 1 capsule: 25 billion CFU | 30 | Average | Amazon → |
| Digestive Daily Probiotic 10 Billion Culturelle |
LGG single strain + inulin | 1 capsule: 10 billion CFU | 30 | Average | Amazon → |
| Probiotic 40 Billion CFU BioSchwartz |
Danisco 4-strain capsule | 2 capsules: 40 billion CFU (20 billion guaranteed through expiration) | 120 | Average | Amazon → |
| Ultimate Flora Extra Care 30 Billion Renew Life |
12-strain capsule, mostly Bifidobacteria | 1 capsule: 30 billion CFU | 30 | Average | Amazon → |
Compare all Probiotics products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Burp Less Ultra Omega-3 from Fish Oil 1400 mgBest value Nature Made |
EE (ethyl ester), enteric-coated | 935 mg | 90 | Low | Amazon → |
| Triple Strength Omega-3 950 mg Solgar |
EE (ethyl ester) | 882 mg | 100 | Low | Amazon → |
| Triple Strength Omega-3 Fish Oil 2400 mg, Lemon Nature's Branch |
Form not listed, lemon flavor | 1440 mg | 180 | Low | Amazon → |
| Extra-Strength Omega-3 Fish Oil 1000 mg + Vitamin E, Lemon NatureWise |
EE (ethyl ester), lemon flavor | 1000 mg | 60 | Low | Amazon → |
| Triple Strength Omega-3 Fish Oil 1250 mg (Wild Alaska Pollock) Sports Research |
rTG (re-esterified triglyceride) | 950 mg | 90 | Average | Amazon → |
| Triple Strength Omega-3 Fish Oil 2000 mg Dr. Tobias |
Form not listed, enteric-coated | 1400 mg | 180 | Average | Amazon → |
| Burp Less Omega-3 Fish Oil 1400 mg Minis Nature Made |
EE (ethyl ester), mini softgels | 930 mg | 60 | Average | Amazon → |
| Triple Strength Omega-3 Fish Oil 3000 mg, Lemon BioSchwartz |
Form not listed, lemon flavor | 2100 mg | 90 | Average | Amazon → |
Compare all Omega-3 products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Ascorbic Acid (Vitamin C) Powder 1 kgBest value BulkSupplements.com |
Ascorbic acid powder | 1000 mg | 1000 | Low | Amazon → |
| Vitamin C 500 mg Bronson |
Ascorbic acid (plain) | 500 mg | 250 | Low | Amazon → |
| Vitamin C 1000 mg (previously Amazon Elements) Amazon Basics |
Ascorbic acid (plain) | 1000 mg | 300 | Low | Amazon → |
| Vitamin C 500 mg with Rose Hips Nature Made |
Ascorbic acid (plain) | 500 mg | 130 | Low | Amazon → |
| Sodium Ascorbate Buffered Vitamin C Powder 16 oz NutriBiotic |
Buffered (sodium ascorbate) powder | 1100 mg | 363 | Low | Amazon → |
| C-1000 Sustained Release with Rose Hips NOW Foods |
Time-release ascorbic acid + rose hips 25 mg | 1000 mg | 250 | Low | Amazon → |
| Vitamin C 1000 mg Caplets Nature's Bounty |
Ascorbic acid (plain) | 1000 mg | 100 | Low | Amazon → |
| Vitamin C 1000 mg with Rose Hips Nutricost |
Ascorbic acid (plain) + rose hips 25 mg | 1000 mg | 240 | Low | Amazon → |
Compare all Vitamin C products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Plant EnzymesBest value NOW Foods |
Plant- and microbe-derived enzyme blend capsule, basic | 1 capsule: protein 15,000 HUT, carbs 2,500 DU, fat 750 FIP, lactose 200 ALU | 240 | Low | Amazon → |
| Super Enzymes (Capsules) NOW Foods |
Pancreatin (pancreatic enzymes) + betaine HCl + ox bile + papain and bromelain capsule | 1 capsule: pancreatin 134 mg (protein 37,000, carbs 37,000, fat 2,960 USP), betaine HCl 200 mg, ox bile 100 mg | 90 | Low | Amazon → |
| Digest Basic, Essential Digestive Enzyme Formula Enzymedica |
Plant- and microbe-derived enzyme blend capsule (Thera-blend), basic | 1 capsule: protein 20,000 HUT, fat 450 FCCFIP, lactose 300 ALU + carb enzymes | 90 | Average | Amazon → |
| Flatter Me Digestive Enzymes HUM Nutrition |
18 plant-based enzymes capsule (+ small amount of herbs) | 1 capsule: protein 57,500 HUT (3 combined), carbs 3,500 DU, fat 350 FIP, lactose 150 ALU, beans 75 GalU | 60 | High | Amazon → |
| Digest (Digest Complete), Complete Digestive Enzyme Formula Enzymedica |
Plant- and microbe-derived enzyme blend capsule (Thera-blend), medium | 1 capsule: protein 42,000 HUT, carbs 12,000 DU, fat 1,500 FCCFIP, lactose 500 ALU | 90 | High | Amazon → |
| Omega-Zyme Ultra Digestive Enzyme Blend Garden of Life |
Plant-based enzyme blend capsule, strong (+ small amounts of herbs and minerals) | 1 capsule: protein 82,000 HUT, carbs 25,000 DU, fat 5,000 FIP | 90 | High | Amazon → |
| Digest Gold with ATPro, Maximum Strength Enzymedica |
Plant- and microbe-derived enzyme blend capsule (Thera-blend), strong | 1 capsule: protein 80,000 HUT, carbs 23,000 DU, fat 4,000 FIP, lactose 900 ALU | 45 | High | Amazon → |
| Digestive Enzymes Ultra Pure Encapsulations |
Plant-based enzyme blend capsule, strong (per 2 capsules) | 2 capsules: protein 80,000 HUT, carbs 24,000 DU, fat 3,000 FIP, lactose 1,600 ALU | 90 | High | Amazon → |
Compare all Digestive enzymes products →
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