Constipation is one of the most common digestive complaints, leaving you feeling heavy, uncomfortable, and sluggish. While diet and lifestyle changes (like more fiber, water, and movement) are the foundation, sometimes you need extra support. That’s where supplements for constipation can help.
Here are the best supplements for constipation relief, how they work, and the types you should look for.
1. Magnesium (Citrate or Oxide)
Magnesium helps relax the muscles of the digestive tract and pulls water into the intestines, softening stool for easier passage.
- Magnesium citrate → Gentle and effective; commonly used for constipation relief.
- Magnesium oxide → Works similarly but may be harsher on sensitive stomachs.
- Magnesium glycinate → Better for relaxation and sleep, but less effective as a laxative.
- Best taken in the evening to support a morning bowel movement.
2. Psyllium Husk (Soluble Fiber)
Psyllium is a natural fiber supplement that absorbs water, adds bulk to stool, and improves bowel regularity. It works gradually and is one of the safest long-term options.
- Helps both constipation and diarrhea by regulating stool consistency.
- Works best when paired with plenty of water.
- Start small (½–1 tsp daily) and increase slowly to prevent gas.
5. Aloe Vera
Aloe vera juice has natural laxative properties thanks to compounds called anthraquinones, which increase water in the intestines and stimulate movement.
Use cautiously and in moderation, as too much can cause cramping.
6. Flaxseed Powder
Flaxseeds are rich in both soluble and insoluble fiber. They help bulk up stool while also keeping it soft.
- Can be added to smoothies, yogurt, or sprinkled on meals.
- Works best when ground (flaxseed meal) for better absorption.
- Drink plenty of water to prevent seeds from causing more constipation.
7. Vitamin C (in Higher Doses)
Vitamin C (ascorbic acid) is water-soluble, and in higher doses, it pulls water into the intestines—helping relieve constipation.
Take in divided doses throughout the day; excess is flushed out, making it generally safe.
8. Triphala (Ayurvedic Remedy)
This traditional blend of three fruits—amla, haritaki, and bibhitaki—supports digestion, improves gut motility, and acts as a mild natural laxative.
Gentle enough for regular use and also supports overall gut health.
Final Thoughts
The best supplements for constipation include magnesium citrate, psyllium husk, probiotics, flaxseed, vitamin C, aloe vera, senna, and Triphala.
Each works in different ways some soften stool, others stimulate movement, and some improve long-term gut balance.
Always start with diet + hydration first, then add supplements if needed. For persistent constipation, consult a healthcare professional before long-term use of stimulant laxatives. With the right approach, constipation can be relieved naturally without relying on harsh medications.
