Constipation Relief
Improved bowel regularity and stool passage.
TL;DR
Magnesium and psyllium are the two interventions with the clearest human evidence, working by different routes — osmotic water retention versus stool bulking. Probiotics help some people modestly; stimulant laxatives should stay short-term.
Why It Matters
Chronic constipation drives haemorrhoids, anal fissures, and diverticular disease, and in older adults contributes to faecal impaction. New-onset constipation with weight loss or bleeding requires investigation, not supplements.
How to Measure
Biomarkers
Optimization Protocol
Target 25-35 g fibre and 2 L fluid daily, plus a consistent post-breakfast toilet window. Add psyllium 5-10 g daily titrated up slowly, or magnesium citrate/oxide 200-400 mg at night. Reserve stimulant laxatives for rescue use only.
Supporting Supplements
Magnesium
Magnesium is a reliable, fast-acting option for constipation and works within a day for most people.
Probiotics
Specific Bifidobacterium strains modestly increase stool frequency, adding roughly one bowel movement per week.
L-Glutamine
Glutamine is used for intestinal barrier support, not motility, and has no meaningful constipation evidence.
Supporting Research
Frequently Asked Questions
Typical Timeframe
1-3 days for magnesium; 1-2 weeks for fibre
Research Summary
My Notes
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.