Magnesium Magnesium plays a number of essential roles in your body, and certain forms of this mineral may help with constipation. For example, research has shown that magnesium oxide, magnesium citrate, and magnesium sulfate all improve constipation symptoms.
Bulk-forming fiber supplements include calcium polycarbophil (Equilactin, Fibercon), methylcellulose fiber (Citrucel), and psyllium (Fiber-Lax, Konsyl, Metamucil), and wheat dextrin (Benefiber). Unlike other laxatives, you can take these every day. They make the stool bigger and softer.
Eat fruits, nuts, grains, and vegetables
In addition, it's important to eat foods with plenty of fiber. This adds bulk to your stool, which stimulates the bowels to move and propel your stool forward. Foods that contain fiber include: fruits, such as strawberries, raspberries, and apples.
While you don't want to go overboard on vitamin D supplementation, the right amount can help keep your digestive system humming along optimally. [2] In fact, a study of 86 patients who suffered from chronic constipation found that vitamin D deficiency was one of the key contributors to their digestive troubles.
Magnesium helps to increase the amount of water in the intestines, which can help with bowel movements. It may be used as a laxative due to these properties, or as a supplement for magnesium deficiency.
Magnesium is not a good choice for treating chronic constipation or constipation that requires ongoing treatment. Using it too often can lead to excessive dehydration and electrolyte imbalances. Doctors often use higher doses of magnesium citrate as colon cleansers before surgery.
Type of Magnesium Supplement
When it comes to helping you poop, magnesium citrate is considered the top choice. Bound to citric acid, this form is highly absorbable and has a slight calming effect for some people. Supplements with this form of magnesium are widely available and usually found in capsule or powder form.
Chronic functional constipation is strongly linked to vitamin D deficiency.
Vitamin D
Research from 2019 found a strong association between chronic constipation and vitamin D deficiencies. The participants with intestinal disorders that cause constipation had lower levels of vitamin D.
Try natural laxatives that work fast for constipation relief, which include: aloe vera, leafy greens, chia and flax seeds, high fiber fruits, probiotic foods, and coconut water. Also make sure to drink plenty of water/fluids when consuming natural laxatives, since these work with high fiber foods to help soften stool.
While all the new prescription products provide more treatment options, Wald says, most people don't need them. Instead, over-the-counter drugs such as polyethylene glycol (Miralax and generic), bisacodyl (Dulcolax laxative tablets and generic), or senna (Ex-Lax, Senokot, and generic) are a far better choice.
Insoluble fiber is the most beneficial for softening stools. It does not dissolve in water and helps food pass more quickly from the stomach to the intestines. Wholewheat flour, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes all contain insoluble fiber.
Stool softener: Magnesium draws water into the intestines, working as an osmotic laxative. This increase in water stimulates bowel motion, or motility. It also softens and increases the size of the stool. This prompts a bowel movement and helps to make stools easier to pass.
A B12 deficiency may also cause diarrhea, nausea, constipation, bloating, gas, and other gastrointestinal symptoms ( 2 , 19 ). These issues can affect both adults and children ( 2 , 20 ).
Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.
Magnesium citrate is a saline laxative that is thought to work by increasing fluid in the small intestine. It usually results in a bowel movement within 30 minutes to 3 hours.
One magnesium pill of 350 mg per day of magnesium supplement is felt safe for healthy adults. Some individuals see better bowel movements with 200-500 mg of Magnesium gluconate, oxide or citrate in the morning and evening. The dose for magnesium is individual, so begin low and increase the dosage as needed.
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.
Too much magnesium from foods isn't a concern for healthy adults. However, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.