Constipation is a situation with signs that embody rare bowel actions, exhausting feces, frequent straining to poop, and the feeling of incomplete emptying. It impacts as much as 20% of adults worldwide and may considerably have an effect on high quality of life (1).
Healthcare suppliers usually deal with constipation with life-style modifications, laxatives, and medicines.
In addition they use different therapies in sure instances, together with biofeedback remedy, transanal irrigation (TAI) with a water enema, and surgical procedure (2).
Along with these therapies, some proof means that sure dietary supplements could assist scale back constipation signs.
This text critiques 10 dietary supplements which will assist relieve constipation.
1. Magnesium
Magnesium performs a variety of important roles within the physique, and utilizing sure types of this mineral could assist these with constipation.
For instance, analysis has proven that magnesium oxide, magnesium citrate, and magnesium sulfate all enhance constipation signs.
One top quality, 28-day examine together with 34 ladies with delicate to reasonable constipation discovered that taking 1.5 grams of magnesium oxide per day considerably improved stool consistency, high quality of life, and colonic transit time, in contrast with a placebo remedy (3).
Colonic transit time (CTT) refers back to the time it takes digested meals to journey by means of the colon. Scientists think about delayed CTT to be one of many foremost causes of constipation (3).
Research have additionally proven that magnesium citrate and mineral water containing magnesium sulfate helped deal with constipation (4, 5).
Understand that magnesium sulfate may cause gastrointestinal negative effects like bloating and diarrhea.
Moreover, healthcare suppliers don’t advocate magnesium-containing dietary supplements for individuals who have kidney illness. Plus, extreme magnesium consumption could result in harmful problems (6).
2. Probiotics
Some analysis means that an imbalance in intestine micro organism could contribute to sure sorts of constipation, together with irritable bowel syndrome with constipation (IBS-C) (7).
Taking probiotic dietary supplements could assist help a wholesome intestine micro organism steadiness. Due to this fact, it could assist scale back constipation signs.
A 2014 overview of 14 research discovered that taking probiotic dietary supplements decreased intestinal transit time, stool frequency, and stool consistency in adults with persistent constipation. It concluded that the probiotic pressure Bifidobacterium lactis was the best (8).
In the meantime, a 2017 overview of 21 research urged that taking probiotic dietary supplements that contained Lactobacillus or Bifidobacterium species could improve stool frequency and scale back intestinal transit time in adults with constipation (9).
Nevertheless, a 2019 overview of 18 meta-analyses urged that though outcomes from analysis research are encouraging, the prevailing research on probiotics and constipation are of low high quality.
The researchers famous the necessity for bigger, top quality research specializing in particular probiotic strains. They stated these would assist scientists absolutely perceive the potential advantages of probiotic dietary supplements for folks with constipation (10).
3. Fiber
Individuals usually use fiber dietary supplements to deal with constipation.
Insoluble fiber dietary supplements like wheat bran assist stimulate the mucous membrane of the colon. In doing so, they assist stool change into softer and velocity fecal transit time by means of the colon.
Gel-forming soluble fiber like psyllium has a excessive water-holding capability and may also help enhance stool consistency (11).
Nevertheless, it’s vital to notice that not all sorts of fiber are acceptable for constipation aid. In actual fact, some sorts of fiber can worsen constipation signs (12).
Psyllium is a well-liked kind of soluble fiber. It’s the primary ingredient within the fiber complement Metamucil.
Many research have proven psyllium helps enhance constipation, noting that psyllium dietary supplements improve the water content material of stool and bowel motion frequency in adults with constipation (12).
Different fiber dietary supplements, together with inulin and glucomannan, can also assist deal with constipation.
A considerable physique of analysis has discovered that fiber dietary supplements can enhance signs of constipation.
A 2020 overview of meta-analyses discovered fiber dietary supplements considerably elevated stool frequency and consistency compared with a placebo (13).
Nevertheless, as talked about above, some sorts of fiber could make constipation worse, so it’s vital to seek the advice of your healthcare supplier earlier than taking fiber dietary supplements to deal with constipation.
4. Carnitine
Carnitine is a nutrient that’s vital for vitality manufacturing. A deficiency in carnitine can hurt mobile perform and will lead to gastrointestinal points like constipation (14).
Individuals with mental and motor disabilities usually tend to have a carnitine deficiency than the overall inhabitants.
It’s because folks with sure disabilities are unable to feed themselves and depend upon enteral feeding, which includes being fed by means of a feeding tube inserted into their digestive tract. In some instances, this meals could also be low in carnitine (14).
As well as, folks with sure disabilities usually take medicines that improve carnitine excretion from the physique (14).
Analysis has discovered that carnitine deficiency is linked to constipation in folks with extreme motor and mental disabilities. Research present that taking carnitine dietary supplements could assist relieve constipation signs in these populations.
For instance, a examine that included 27 folks with extreme motor and mental disabilities discovered that carnitine ranges had been considerably decrease in those that skilled constipation. The examine discovered that low carnitine ranges had been considerably associated to constipation severity (14).
The examine additionally discovered that constipation severity decreased considerably after folks obtained carnitine dietary supplements of 4.5–22.5 mg per pound (10–50 mg per kg) of physique weight per day (14).
5. Aloe vera – “multivitamins cause constipation”
Individuals use aloe vera as a pure treatment for a lot of circumstances, together with constipation. Research have proven it will increase colon mucus excretion and has sturdy laxative qualities.
Research present that taking aloe vera dietary supplements could assist deal with constipation, significantly associated to irritable bowel syndrome (IBS).
A 2018 overview checked out 3 top quality research that included 151 folks with IBS, a few of whom skilled constipation.
The overview discovered that taking aloe vera extract tablets and aloe vera drinks considerably improved individuals’ IBS signs in contrast with placebo therapies (15).
The overview additionally famous that aloe vera was secure for the short-term remedy of IBS. The research it included reported no opposed results for as much as 5 months. It didn’t examine the results of longer remedy durations.
Nevertheless, there are some considerations over the long-term security of aloe vera, as some analysis means that long-term use may result in opposed well being results (16).
Seek the advice of your healthcare supplier earlier than including aloe vera merchandise to your eating regimen and keep away from utilizing aloe vera for lengthy durations (16).
6. Senna
Senna is an natural laxative generally used to alleviate signs of constipation. Many laxative dietary supplements include it, together with Ex-Lax and Senokot.
Senna incorporates compounds known as sennosides, which promote intestinal transit and intestinal fluid accumulation, serving to relieve constipation (17).
A latest top quality, 28-day examine gave 1 gram of senna each day to folks with constipation. The remedy considerably improved stool frequency and general high quality of life in contrast with a placebo remedy (18).
The examine discovered that 69% of the folks within the senna remedy group reported enhancements, in contrast with 11.7% within the placebo group (18).
Though folks typically think about senna to be secure, it could possibly result in opposed results when used for lengthy durations at dosages larger than these really useful by healthcare suppliers.
For instance, senna could trigger liver harm when used for longer than 3 months at excessive dosages (17).
7–10. Different dietary supplements which will assist
Analysis means that the next merchandise can also assist relieve constipation.
Though a few of these therapies could also be worthwhile to attempt when you’re searching for pure constipation treatments, it’s vital to debate any dietary supplements along with your healthcare supplier earlier than you add them to your routine.
Sure dietary supplements, particularly natural dietary supplements, have the potential to react with frequent medicines and may result in opposed negative effects when you use them incorrectly.