Constipation
Supplements studied for constipation.
Overview
Constipation has several supplements with usable trial evidence. Magnesium salts (citrate, hydroxide, oxide, sulfate) can relieve acute and chronic idiopathic constipation at studied oral doses. Inulin increases bowel movement frequency and softens stools but often does not reduce pain or bloating.
Flaxseed fiber and Olive Oil taken orally may increase stool frequency and soften stools in adults and children; topical olive oil massage or enemas have been studied in pediatric severe constipation. Aloe-containing products have laxative history, though oral aloe latex safety concerns limit use. See the heatmap and evidence reviews below.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Inulin | ★★★★★ | Medium |
| Magnesium | ★★★★★ | High |
| Flaxseed | ★★★★★ | Medium |
| Olive Oil | ★★★★★ | Medium |
| Aloe | ★★★★★ | Medium |
| Panax Ginseng | ★★★★★ | Low |
| Elderberry | ★★★★★ | Low |
| Ashwagandha | ★★★★★ | Low |
| Kefir | ★★★★★ | Low |
| Saccharomyces boulardii | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
10 supplements for , and rated at least stars. All purchase bands. No minimum star filter.
InulinView supplement →
Consider purchase·★★★★★
How we scored this▸
- Inulin generally helps people with constipation by making bowel movements more frequent and stools softer, but it usually does not reduce discomfort like pain or bloating.
- It can increase the number of bowel movements by about one per week.
- In young children, it may soften stools but might not increase how often they go.
- Some studies in older adults show benefits, but others do not.
Browse 5 studies·1 meta-analysis
RCTEffect of consumption of chicory inulin on bowel function in healthy subjects with constipation: a randomized, double-blind, placebo-controlled trial2017
In healthy constipated adults, chicory inulin (12 g/day) increased stool frequency and improved bowel function versus placebo over 4 weeks.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 12 g/day
- Population
- Healthy adults
RCTThe use of inulin-type fructans improves stool consistency in constipated children. A randomised clinical trial: pilot study2017
In constipated children aged 2–5 over 6 weeks, inulin-type fructans (4 g/day) improved stool consistency and bowel habits versus maltodextrin placebo.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 4 g/day
- Population
- Children/adolescents
- Ages
- 2–5
MetaEffectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials2014n=144
A meta-analysis of constipation trials (144 participants) found inulin significantly improved stool frequency, consistency, and bowel function versus control.
- Effect
- Benefit
- Population
- Patients with chronic constipation
- Participants
- 144
RCTEffects of chicory inulin in constipated elderly people: a double-blind controlled trial2011n=25
In 25 elderly constipated adults, chicory inulin (15 g/day) increased bowel movement frequency and improved gut comfort versus placebo.
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 15 g/day
- Population
- Older adults
- Participants
- 25
Clinical trialEffects of inulin and lactose on fecal microflora, microbial activity, and bowel habit in elderly constipated persons1997n=10
In 10 elderly constipated patients, inulin (20–40 g/day) improved fecal microflora and bowel habits versus lactose.
- Effect
- Benefit
- Dose
- 20–40 g/day
- Population
- Older adults
- Participants
- 10
MagnesiumView supplement →
Consider purchase·★★★★★
How we scored this▸
- Magnesium salts can help to quickly treat constipation and chronic idiopathic constipation (CIC).
- Common forms include magnesium citrate, hydroxide, oxide, and sulfate.
- Typical doses are magnesium citrate 11.3–17.45 grams, magnesium hydroxide 2.4–4.8 grams (about 30–60 mL of milk of magnesia), and magnesium sulfate 10–30 grams.
- Magnesium sulfate, or Epsom salt, tends to have the strongest effect.
- These products should be used only occasionally, and each dose should be taken with a full 8‑ounce (240 mL) glass of water.
- Magnesium oxide may help adults with CIC for short-term use.
- Experts from major U.S. gastroenterology associations recommend starting with 400–500 mg daily and adjusting as needed.
Browse 3 studies
GuideAmerican Gastroenterological Association-American College of Gastroenterology Clinical Practice Guideline: Pharmacological Management of Chronic Idiopathic Constipation2023
An AGA/ACG clinical practice guideline made strong recommendations for polyethylene glycol, sodium picosulfate, linaclotide, plecanatide, and prucalopride for chronic idiopathic constipation, with conditional recommendations for fiber, lactulose, senna, magnesium oxide, and lubiprostone.
- Population
- Adults
RCTSenna Versus Magnesium Oxide for the Treatment of Chronic Constipation: A Randomized, Placebo-Controlled Trial2021n=90
A 4-wk study of 90 patients (93% women) found that 1.5 g/day magnesium oxide led to significant overall improvements in frequency of spontaneous bowel movements (68.3% vs. Placebo 11.7%) and quality of life compared to placebo. Magnesium oxide exhibited a similar rate of global improvement to 1 g senna (Senokot).
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 1.5 g/day
- Population
- Women
- Participants
- 90
- Avg age
- ~42
RCTA Randomized Double-blind Placebo-controlled Trial on the Effect of Magnesium Oxide in Patients With Chronic Constipation2019n=17
A 4-wk study of 33 patients found that magnesium oxide (500 mg x 3/day) led to significant overall improvement in symptoms (MgO 70.6% vs. placebo 25.0%; P=0.015), increased spontaneous bowel movement frequency, improved colonic transit time and improved Bristol stool form scale changes compared to placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 1.5 g/day
- Population
- Patients with chronic constipation
- Participants
- 17
FlaxseedView supplement →
Consider purchase·★★★★★
How we scored this▸
- Flaxseed is high in fiber and acts as a natural laxative.
- It can increase the number of weekly bowel movements, soften stools, and ease constipation in both healthy people and those with diabetes or chronic constipation, with benefits seen at daily doses ranging from 10 to 50 grams.
- In older adults, flaxseed combined with prunes and a prebiotic in yogurt also improved regularity, although it’s uncertain whether the benefits came from flaxseed alone or the mix of ingredients.
Browse 4 studies
RCTEffects of flaxseed supplementation on functional constipation and quality of life in a Chinese population: A randomized trial2020n=60
In a 4-week RCT of 90 Chinese adults with functional constipation, 50 g/day flaxseed flour and lactulose both significantly improved Wexner constipation scores and bowel habits.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 50 g/day
- Population
- Adults
- Participants
- 60
RCTEffect of flaxseed or psyllium vs. placebo on management of constipation, weight, glycemia, and lipids: A randomized trial in constipated patients with type 2 diabetes2019
In a 12-week single-blind RCT of 77 constipated type 2 diabetes patients, cookies containing 20 g/day flaxseed or psyllium improved constipation symptoms versus placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 20 g/day
- Population
- Diabetic patients
RCTThe effects of flaxseed dietary supplement on lipid profile, bone mineral density, and symptoms in menopausal women: a randomized, double-blind, wheat germ placebo-controlled clinical trial2004n=101
In a 12-month RCT of 199 menopausal women, 40 g/day flaxseed reduced total and HDL cholesterol versus wheat germ placebo but did not significantly change bone mineral density or menopausal symptoms.
- Effect
- No Benefit
- Duration
- 12 months
- Dose
- 40 g/day
- Population
- Women
- Participants
- 101
RCTNutritional attributes of traditional flaxseed in healthy young adults1995
In a 4-week crossover RCT in healthy young adults, 50 g/day flaxseed increased adipose alpha-linolenic acid, urinary lignan excretion, and bowel movements by 30%, and reduced LDL cholesterol up to 8%.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 50 g/day
- Population
- Healthy adults
AloeView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Note: Oral aloe latex is not safe.
- Aloe latex and aloe extract have been used to relieve constipation by stimulating bowel movements.
- One product with aloe, celandine, and psyllium helped improve stool consistency and frequency in people with chronic constipation.
- However, the FDA banned aloe latex for constipation in 2002 because of safety risks.
Browse 2 studies
Status of certain additional over-the-counter drug category II and III active ingredients. Final rule2002
An FDA final rule concluded aloe-containing stimulant laxative ingredients in over-the-counter products are not generally recognized as safe and effective. This regulatory action does not support aloe use for constipation.
- Effect
- No Benefit
RCTA double-blind trial of a celandin, Aloe vera and psyllium laxative preparation in adult patients with constipation1991
In a 28-day double-blind RCT in adults with chronic constipation, a celandin-aloe-psyllium capsule increased bowel movements and softened stools versus placebo, without reducing abdominal pain.
- Effect
- Benefit
- Duration
- 28 days
- Population
- Adults
Olive OilView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Olive oil taken by mouth can help soften stools and relieve constipation when enough is consumed.
- In young children, gently massaging with olive oil ointment twice a day may help increase bowel movements.
- For children with severe constipation, olive oil enemas can help clear impacted stool and work better when combined with glycerin enemas.
- However, more research is needed to confirm these benefits in kids.
Browse 3 studies
RCTEvaluation of the Anti-constipation Effects of Abdominal Application of Olive Oil Ointment in Children 1-4 Years Old: A Pilot Placebo-Controlled, Double-Blind, Randomized Clinical Trial2021n=40
A double-blind RCT in 40 children (ages 1–4) with functional constipation found abdominal olive oil ointment twice daily for 4 days improved stool frequency versus placebo with no adverse effects.
- Effect
- Benefit
- Duration
- 4 days
- Population
- Children/adolescents
- Participants
- 40
- Ages
- 1–4
ObservationalThe usefulness of olive oil enema in children with severe chronic constipation2021n=118
A retrospective review of 118 children with severe chronic constipation found olive oil enemas (1–2 mL/kg) effective for fecal disimpaction in 77.6% and as a lubricant in 76.9%.
- Effect
- Benefit
- Dose
- 1–2 ml/kg olive oil enema
- Population
- Children/adolescents
- Participants
- 118
GuideConsensus statement AIGO/SICCR diagnosis and treatment of chronic constipation and obstructed defecation (part II: treatment)2012
An Italian consensus review found insufficient evidence that fluid or exercise changes relieve chronic constipation; fiber, osmotic laxatives, prucalopride, and lubiprostone had trial support.
- Effect
- No Benefit
AshwagandhaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain if ashwagandha alone helps constipation.
- Some studies found that a supplement combining ashwagandha and ambrette fruit taken daily for 2 to 8 weeks improved bowel movement frequency and constipation symptoms better than placebo.
- It is unclear which ingredient caused the improvement.
Browse 2 studies
RCTA blend of Withania somnifera (L.) Dunal root and Abelmoschus esculentus (L.) Moench fruit extracts relieves constipation and improves bowel function: A proof-of-concept clinical investigation2024n=500
In 500 adults aged 25–60, a blend of ashwagandha root and okra extract 300–500 mg/day improved sleep quality, stress, and anxiety versus placebo over the trial.
- Effect
- Benefit
- Dose
- 300–500 mg/day
- Population
- Adults
- Participants
- 500
- Ages
- 25–60
RCTA Novel Herbal Composition Alleviates Functional Constipation, Reduces Gastrointestinal Transit Time, and Improves Bowel Function in Adults: A Double-Blind, Randomized Clinical Study2024n=135
In 135 adults with functional constipation, a proprietary ashwagandha-okra blend relieved constipation, reduced GI dysfunction, and improved quality of life versus placebo.
- Effect
- Benefit
- Dose
- 300–500 mg/day
- Population
- Adults
- Participants
- 135
- Ages
- 25–60
ElderberryView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- No summary is available.
Browse 1 study
RCTSYNBIO® Probiotic and Antioxidant Dietary Supplementation: Clinical Trial Evaluation of Potential Effects on Airline Flight Crew Members' Well-Being2023n=40
In 40 airline crew over 30 days, SYNBIO probiotic plus elderberry extract improved psychological well-being, increased lactobacilli/bifidobacteria, and raised salivary IgA versus placebo.
- Effect
- Benefit
- Duration
- 30 days
- Participants
- 40
Panax GinsengView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear if fermented Panax ginseng helps with constipation.
- In a study of healthy older adults in Korea, taking 20 mL of fermented red ginseng before meals every day for 3 weeks helped improve stool consistency and increased how often people had bowel movements.
- However, this was not a controlled study, so the results are less certain.
Browse 1 study
RCTEffect of Fermented Red Ginseng Concentrate Intake on Stool Characteristic, Biochemical Parameters, and Gut Microbiota in Elderly Korean Women2022n=29
In 29 Korean women ≥50 years, fermented red ginseng for 3 weeks improved stool consistency and bowel frequency and lowered glucose, triglycerides, cholesterol, and LDL while raising HDL.
- Effect
- Benefit
- Duration
- 3 weeks
- Population
- Women
- Participants
- 29
- Ages
- 50+
KefirView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A small study in adults with chronic constipation found that drinking kefir (500 mL daily for 4 weeks) increased bowel movements by about 2.5 times per week and made stools softer in half of those who had hard stools at the start of the study.
- The results are uncertain because there was no comparison group.
Browse 1 study
Clinical trialEffects of a kefir supplement on symptoms, colonic transit, and bowel satisfaction score in patients with chronic constipation: a pilot study2014n=10
In 20 adults with chronic constipation, kefir 500 mL/day for 4 weeks increased stool frequency, improved consistency, accelerated colonic transit in slow-transit patients, and improved bowel satisfaction.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 500 mL/day
- Population
- Constipated patients
- Participants
- 10
Saccharomyces boulardiiView supplement →
Do not purchase·★★★★★
How we scored this▸
- It is unclear if Saccharomyces boulardii helps children with constipation.
- In one study with children aged 6 months to 12 years, taking 500–750 mg daily for 12 weeks showed fewer children reached successful treatment (three or more bowel movements per week without accidents) compared to those taking only lactulose or lactulose plus S. boulardii.
- Stool frequency, consistency, and pain did not change, but more children taking S. boulardii stopped the treatment or needed alternative therapy.
Browse 1 study
Open-labelSaccharomyces boulardii and Lactulose for Childhood Functional Constipation: A Multicenter Randomized Controlled Trial2022n=69
In children with functional constipation, S. boulardii plus lactulose improved treatment success at 12 weeks versus monotherapy.
- Effect
- No Benefit
- Population
- Children/adolescents
- Participants
- 69
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Inulin | ★★★★★72% | 5 | 1 | 22% |
| Flaxseed | ★★★★★64% | 4 | 0 | 17% |
| Magnesium | ★★★★★68% | 3 | 0 | 13% |
| Olive Oil | ★★★★★56% | 3 | 0 | 13% |
| Aloe | ★★★★★56% | 2 | 0 | 9% |
| Ashwagandha | ★★★★★44% | 2 | 0 | 9% |
| Elderberry | ★★★★★44% | 1 | 0 | 4% |
| Kefir | ★★★★★40% | 1 | 0 | 4% |
| Panax Ginseng | ★★★★★44% | 1 | 0 | 4% |
| Saccharomyces boulardii | ★★★★★24% | 1 | 0 | 4% |