The Best Supplements to Relieve Constipation and Help With Regular Bowel Movements

A clinical weight loss practitioner examines the best dietary supplements to help alleviate constipation, including probiotics, magnesium and fiber.

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Constipation can be an uncomfortable and frustrating condition, causing symptoms such as bloating, gas and abdominal pain. While dietary changes and lifestyle modifications are often the first lines of defense against constipation, supplements can also play a helpful role in promoting regularity and improving overall gut health. In this article, we’ll explore the top supplements that have been shown to help relieve constipation, promote healthy digestion and encourage regular bowel movements.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for Best Supplement for Constipation:

• Best Probiotic Supplement for Constipation: Ritual Synbiotic+
• Best Magnesium Supplement for Constipation: Transparent Labs Magnesium Bisglycinate
• Best Tasting Supplement for Constipation: Natural Vitality Calm
• Best Fiber Supplement for Constipation: Gainful Performance Boosts
• Best Daily Supplement for Constipation: Ritual Synbiotic+
• Best Supplement for Constipation for Men: Biotics8 
• Best OTC Laxative Supplement for Constipation: Natural Factors Ultra-Lax
• Best Budget Supplement for Constipation: Yerba Prima Psyllium Husk
• Best Alternative Supplement for Constipation: AG1

Best Probiotic Supplement for Constipation: Ritual Synbiotic+

Get 25% off your first month of Ritual! Code: SI25

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Key features and specs:

• Claims: Reduce bloating and gas, support growth of beneficial gut bacteria, enhance immune support
• Key ingredients: PreforPro (15 milligrams), Lactobacillus rhamnosus and Bifidobacterium animalis lactis (120 milligrams, 11 billion CFU), Tributyrin (300 milligrams)
• Form: Capsule
• How to take: Take one capsule daily, in the morning or night, with or without food
• Subscription: None
• Best for: Individuals looking for a combination prebiotic, probiotic and postbiotic, individuals who want improved gut health, people who want to take only one capsule per day
• Price per serving: $1.83

Founded in 2016, Ritual creates high-quality dietary supplements with a science-based approach and transparent labeling. Their Synbiotic+ supplement is a combination of prebiotics, probiotics and postbiotics that are encased in a vegan, stomach-acid-resistant outer capsule designed to help reach the colon—the ideal place for probiotics to survive and grow. 

There are two probiotic strains in this supplement, which include Lactobacillus rhamnosus and Bifidobacterium animalis lactis, both of which have been shown to heal intestinal injuries and reduce inflammation. These probiotics, in addition to the prebiotic fiber, should help alleviate and reduce the risk of constipation by increasing the levels of organic acids in the gut and promoting intestinal peristalsis, which is the muscle contractions of the digestive tract that help move waste material through the intestines.

Ritual makes its supplement easy to use, recommending taking one pill a day, either with or without food. Although this supplement is one of the more expensive on our list, it's a premium product that deserves its price. The 11 billion CFUs of probiotics, additional prebiotic and postbiotic ingredients and the inner and outer capsules that ensure the product reaches the gut make this one of the most well-formulated probiotic supplements on the market.

Related Post: The Best Probiotics for Constipation

Pros:

• 11 billion CFUs of probiotics per serving
• Combination prebiotic, probiotic and postbiotic supplement
• Vegan and vegetarian friendly
• Non-GMO and gluten and major allergen free

Cons:

• Premium supplement that comes with a premium price point
• Some individuals may need more than 11 billion CFUs

Best Magnesium Supplement for Constipation: Transparent Labs Magnesium Bisglycinate

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Key features and specs:

• Claims: Supports a healthy diet
• Key ingredients: Magnesium (300 milligrams)
• Form: Capsule
• How to take: Take three capsules with or without a meal, once or twice a day, or as directed by your healthcare professional
• Subscription: Monthly subscription, 10% savings and free shipping
• Best for: Individuals who eat a diet lacking in magnesium, individuals who have trouble absorbing magnesium, individuals who perform intense physical activity
• Price per serving: $0.57

Transparent Labs is a sports nutrition company that produces dietary supplements for athletes and fitness enthusiasts. The company was founded in 2015 with the goal of creating high-quality, transparent supplements that are always free from artificial sweeteners, colors, flavors and preservatives. Their Magnesium Bisglycinate supplement contains 300 milligrams of magnesium, an essential mineral that's involved in a wide range of bodily processes including energy production, muscle and nerve function and bone health. 

Magnesium can help alleviate constipation in several ways. To start, it helps to relax the muscles in the digestive tract, promoting regular bowel movements. Magnesium also has an osmotic effect, meaning that it can increase the amount of water in the intestines and colon, which can help to soften the stool and make it easier to pass. Lastly, sufficient magnesium intake is necessary to stimulate the production of digestive enzymes and bile, which can further aid digestion and reduce the risk of constipation.

What makes this product unique is that it contains a form of magnesium that's bound to the amino acid glycine, which enhances its absorption and bioavailability. This makes it an effective supplement for individuals who may have difficulty absorbing magnesium from their diet, even if they eat foods rich in this micronutrient such as leafy green vegetables, nuts and whole grains.

Related: 13 Best Magnesium Supplements

Pros:

• Magnesium bisglycinate has a higher bioavailability than other forms of magnesium
• Vegan and vegetarian friendly
• Free from artificial ingredients

Cons:

• No additional micronutrients included in this supplement

Best Tasting Supplement for Constipation: Natural Vitality Calm

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Key features and specs:

• Claims: Supports stress relief, helps to maintain healthy blood pressure levels
• Key ingredients: Magnesium (325 milligrams)
• Calories: 5 calories
• Flavors: Cherry, Raspberry-Lemon, Lemon, Watermelon, Orange, Unflavored
• Sweetener: Organic stevia extract
• Form: Powder
• How to take: Mix one teaspoon of powder in 2-3 ounces of hot or cold water, let it fizz and stir to dissolve; fill the remainder of the cup with water and drink
• Subscription: Monthly subscription, 10% savings and free shipping
• Best for: Individuals who eat a diet lacking in magnesium, individuals who want to support stress relief and a calm mind
• Price per serving: $0.41 for an 8-ounce supply, $0.31 for a 16-ounce supply

Magnesium glycinate is the main component of Natural Vitality Calm dietary supplement. It's marketed as a stress relieving supplement that can help promote relaxation, stress relief and improve sleep quality. Dietary magnesium supplementation has been shown to have an inverse association with constipation. 

One of our editors especially likes the Raspberry-Lemon flavor, and drinks it before bed in warm water. Beyond the effect of the magnesium, the ritual of drinking a warm beverage before bed has a relaxing effect.

For the most part, consumers seem to enjoy this product and have rated it 4.4/5 stars on the Natural Vitality website. Consumers typically enjoy the taste as well as the bubbly effect of the carbonate powder. If you prefer a flavored supplement as opposed to a pill or tablet, then this magnesium supplement is a good option. The negative reviews are related to customers not feeling like the product is "working." On the other hand, in some cases, the product caused too-loose bowels. One woman writes in a 1/5-star review that, “for me, this product worked as a laxative." While she saw this as a negative, individuals with constipation may see this as a positive effect.

Pros:

• Easy-to-mix flavored powder
• Free of artificial ingredients
• Vegan and vegetarian-friendly
• Non-GMO Project Verified

Cons:

• Magnesium carbonate isn’t as bioavailable as other forms of magnesium
• Mixes more easily in warm water than cold

Best Fiber Supplement for Constipation: Gainful Performance Boosts

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Key features and specs:

• Claims: Supports digestive health, enhances absorption of micronutrients, improves bowel movement regularity
• Key ingredients: Fiber from non-GMO oats
• Form: Powder
• How to take: Mix 1 scoop with at least 8 ounces of water or beverage of your choice
• Subscription: None
• Best for: Individuals who want to increase their daily fiber intake, individuals who have trouble with constipation and want to ensure they are consuming enough fiber
• Price per serving: $1.57

Gainful is a sports nutrition company that offers a range of different supplements personalized to your specific dietary requirements and health and fitness goals. Their performance boosts are intended to be added to their protein shakes or taken individually, and include creatine, collagen and fiber. 

Non-GMO oats are the sole ingredient in the fiber boost. Their oat bran fiber is designed to support gut health, regularity, satiation and nutrient absorption. This supplement is also high in beta-glucans, which are a prebiotic fiber proven to improve cholesterol and help support the growth of beneficial gut microbiota.

Related: Gainful Protein Powder Review

Pros:

• Fiber supplement that can easily be added to your water, coffee or a protein shake
• Vegan and vegetarian-friendly
• Maintain regular bowel movements
• Helps stabilize blood glucose levels

Cons:

• Expensive for a fiber supplement

Best Daily Supplement for Constipation: Ritual Synbiotic+

Get 25% off your first month of Ritual! Code: SI25

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Key features and specs:

• Claims: Relieves mild bloating, gas and irregular bowel movements; supports the gut barrier to help prevent bad bacteria from colonizing the gut
• Key ingredients: Prebiotic PreforPro; probiotic Lactobacillus rhamnosus (LGG) and Bifidobacterium animalis Lactis (BB-12); postbiotic CoreBiome
• Form: Capsule
• How to take: 1 capsule daily with or without food
• Subscription: 25% off your order with monthly subscription
• Best for: Daily use to relieve mild gastrointestinal symptoms like bloating, constipation and gas
• Price per serving: $1.80

Ritual Synbiotic+ is a gut health supplement that includes prebiotic fiber, two strains of probiotics and a postbiotic called CoreBiome to promote healthy digestion, a balanced gut microbiome and regular bowel function.

PreforPro prebiotic is a patent-pending, fiberless prebiotic that improves stool consistency when taken with lactobacillus probiotic strains, which are also in the Synbiotic+ formula. The other probiotic in Synbiotic+ is bifidobacterium animalis lactis (BB-12). BB-12 has been thoroughly studied and consistently improved bowel function leading to more regular bowel movements.

The third key ingredient in Synbiotic+ is the postbiotic CoreBiome (a patented version of tributyrin). Currently, there is limited research about tributyrin’s effect on gut health, but one promising clinical trial found that using 300 milligrams of tributyrin daily increased the healthy bacteria in patients’ digestive tracts.

Pros:

• 3-in-1 supplement that includes prebiotics, probiotics and postbiotics
• Includes two of the most well-studied probiotic strains: lactobacillus and bifidobacterium
• Contains a prebiotic that can help healthy bacteria colonize the gut more effectively

Cons:

• Expensive

Best Supplement for Constipation for Men: Biotics8

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Key features and specs:

• Claims: Supports healthy digestion, promotes nutrient absorption, improves regularity
• Key ingredients: Saccharomyces Boulardii, lactobacillus casei, lactobacillus rhamnosus, lactobacillus plantarum, lactobacillus acidophilus, lactobacillus paracasei, lactobacillus fermentum, bifidobacterium longum, bifidobacterium breve, bifidobacterium bifidum, vitamin D, digestive enzymes
• Form: Capsule
• How to take: Take 3 capsules first thing in the morning
• Subscription: No subscription discount, but bundle and save options available
• Best for: Men who want to optimize their digestion and nutrient absorption
• Price per serving: $1.30-$2.16 depending on your bundle selection

Biotics8 is a probiotic supplement designed specifically for men. This supplement has 20 billion CFU of live, active gut bacteria strains, which is twice the recommended minimum to see improvements in gut health.

The formula also includes natural prebiotic fiber from chicory root, which can provide a suitable environment for probiotic bacteria to colonize and grow in the gut. Both the prebiotic and probiotics in Biotics8 combine to promote healthy digestion and regular bowel movements.

Biotics8 also has added vitamin D, which can support your immune system and control your body’s absorption of calcium, which is one possible cause of chronic constipation when overconsumed.

Pros:

• Includes vitamin D for immune support
• Added digestive enzymes that can help your gut break down food
• Includes prebiotic fiber to feed healthy gut bacteria
• 60-day money back guarantee

Cons:

• One serving is three capsules, which must all be taken at one time
• Expensive without the bundle and save option

Best OTC Laxative Supplement for Constipation: Natural Factors Ultra-Lax

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Key features and specs:

• Claims: Helps treat constipation
• Key ingredients: Calcium (80 milligrams), Senna Extract (60 milligrams), Cascara Sagrada (130 milligrams), Licorice (40 milligrams), Peppermint (15 milligrams), Gentian (5 milligrams), Rhubarb (4 milligrams), Peppermint Oil (1.2 milligrams)
• Form: Tablets
• How to take: For constipation relief, take 1 tablet at bedtime
• Subscription: None
• Best for: Individuals looking for a gentle laxative effect that takes place 6-12 hours from ingestion of the tablet, individuals who suffer from infrequent bowel movements
• Price per serving: $0.10

Natural Factors Ultra-Lax is an herbal supplement formulated to assist with healthy bowel movements and relieve occasional constipation. This product contains a blend of natural ingredients including senna leaf, cascara sagrada and peppermint, which are all herbal laxatives that work by stimulating the muscles of the colon to promote bowel movements. 

Ultra-Lax is intended to be taken in the evening when constipated, and it should produce a gentle laxative effect in six to twelve hours. If a bowel movement doesn’t occur by midmorning of the following day, then it's safe to take another tablet.

Pros:

• Affordable herbal supplement at less than $0.10 per tablet
• Vegan and vegetarian friendly
• Artificial ingredient free

Cons:

• Not ideal if you are looking for immediate constipation relief

Best Budget Supplement for Constipation: Yerba Prima Psyllium Husk

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Key features and specs:

• Claims: Promote satiety, support healthy weight, improve digestion and regularity
• Key ingredients: Psyllium Seed Husks (625 milligrams per capsule)
• Calories: 8 calories
• Form: Capsule
• How to take: Consume 4 capsules, 1-3 times per day with food
• Subscription: Monthly subscription, 5% savings
• Best for: Individuals who want to increase their daily amount of fiber, individuals with a diet low in fiber
• Price per serving: $0.26

Yerba Prima Psyllium Husk is a dietary supplement source of insoluble fiber. When consumed, psyllium husk absorbs water and forms a gel-like substance in the intestines that can help to both soften stool and promote healthy bowel movements. This supplement is particularly helpful for individuals who consume a diet low in fiber and have trouble with occasional constipation or other digestive issues.

Consumers who have tried other psyllium husk supplements, such as metamucil, that come in powder form know that it can be quite hard to drink before it thickens. As a result, many people choose products like this Yerba Prima product, which contains 625 milligrams of fiber per serving. The recommended daily allowance for fiber is 38 grams of fiber per day for men and 25 grams per day for women, which can be easily met with this supplement.

Pros:

• Affordable all-natural supplement
• Free from artificial ingredients
• Easy to swallow gelatin capsules
• Non-GMO and gluten free

Cons:

• Not vegan or vegetarian friendly

Best Alternative Supplement for Constipation: AG1

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Key features and specs:

• Claims: Promotion of gut health, immunity support and energy enhancement
• Key ingredients: Lactobacillus acidophilus, bifidobacterium, ashwagandha
• Calories: 50 calories
• Flavors: Earthy, citrusy flavor
• Sweetener: None
• Form: Powder
• How to take: Mix 1 scoop of powder with 8 ounces of water, milk or beverage of your choice
• Subscription: Monthly subscription, 15% savings
• Best for: Athletes who get plenty of fiber but lack the greens and probiotics in their diet to promote gut health
• Price per serving: $2.48 to $3.63, depending on the type of purchase

For an alternative solution that still supports your digestive health, AG1 is a superfood supplement that can help promote more regular bowel movements, the brand claims. The green powder, designed to be taken daily, contains a digestive enzyme complex and two probiotics strains. One strain, a bacteria called lactobacillus acidophilus, has been found in research to help decrease upper and lower intestinal inflammation. This can promote the growth of good bacteria in the gut and ease long-term digestive issues.

Paradoxically, the same supplement that promotes digestive regularity for some can actually cause constipation for others, as has been reported by some consumers of AG1. This may especially be true if dietary fiber is traditionally your ticket to being more regular. AG1 includes two grams of dietary fiber per serving, which may come as a surprise considering the heavy-on-greens formula. However, if an imbalanced gut is behind your digestive issues, an alternative solution like AG1 could offer some welcome relief.

AG1 suggests drinking the supplement first thing in the morning on an empty stomach with water, although the mixture can also be added to juice, milk or your favorite shakes and smoothies.

Related Post: AG1 Review: Greens Powder Analyzed with Expert Insights

Pros:

• Alternative to fiber supplements to promote digestive health
• Comprised of all-natural components derived from whole foods
• Reviewers report a relatively enjoyable flavor for a greens powder

Cons:

• AG1 is tight-lipped about specific quantities of each ingredient within its proprietary blend
• Pricier cost per serving than some other supplements, even with subscription discount
• Could actually lead to constipation, as has been reported by some after using AG1

Can Supplements Cause Constipation?

Constipation is usually caused by lifestyle factors such as a diet low in fiber, lack of physical activity or taking certain medications like painkillers, antidepressants and antacids; however, certain types of dietary supplements may also increase the likelihood of irregularity. This is because certain supplements contain ingredients that can slow down digestion, which may cause the stool to harden and become difficult to pass. These ingredients include minerals such as iron, aluminum and calcium that when taken in large doses can have a binding effect on the stool. Fiber is another supplement that can cause constipation when taken in excess. Although fiber supplements are often used to relieve constipation, taking too much of them can actually have the opposite effect.

If you are experiencing constipation after taking a specific supplement, it’s recommended to stop using the supplement and see if the issue resolves itself. It's also important to speak with a healthcare professional so they can help you determine the cause of your constipation and recommend the appropriate treatment.

Tips on Using a Constipation Supplement Safely

When using a supplement to help relieve constipation, it’s important to use it safely to avoid any potential negative side effects. Here are some tips to help you use constipation supplements safely.

Consult with a healthcare professional

It’s recommended to speak with a healthcare professional before adding a supplement for constipation to your routine. This is because they can help you avoid any potential interactions or complications that could arise if you are taking other medications or have any pre-existing medical conditions.

Follow the label instructions

Whenever you use a supplement, you should read the label carefully and follow the recommended dosage instructions. It’s important to not exceed the recommended dose, as this can increase the risk of negative side effects.

Stay hydrated

Drinking plenty of water and staying hydrated is important for preventing or alleviating constipation. This will work in conjunction with the constipation supplement to help keep your stools soft and make them easier to pass.

Prioritize a healthy diet

In addition to taking a constipation supplement, it’s also important to eat a healthy diet rich in fiber to help promote healthy bowel movements. A diet full of fruits, vegetables and other fiber-rich foods will also help reduce the risk of future bowel issues.

How to Choose the Best Constipation Supplement for You

There are many different constipation supplements on the market, and choosing the best product for you depends on a variety of factors including overall health, the cause of your constipation and any other medications you are also taking. Here are some tips to help you find the best constipation supplement for you.

Determine the cause of your constipation

Constipation can be the result of a number of different lifestyle factors. If constipation is a rare occurrence, then an over-the-counter constipation supplement may resolve your issues. However, if you have a medical condition that's causing your constipation, such as irritable bowel syndrome or hypothyroidism, your healthcare provider may be able to recommend a specific type of medication or supplement for your exact needs.

Quality of ingredients

In general, it’s typically best to look for constipation supplements that contain natural ingredients such as fiber, minerals, medicinal herbs and probiotics for men and probiotics for women. These products are generally safe and effective for most people, and a good place to start when having issues with constipation.

Dosage levels

The dosage levels of the active ingredients in a dietary supplement are incredibly important because you want to make sure the product will actually provide the intended results. It’s also imperative to always follow the supplement use directions when using dietary supplements, especially products meant for constipation. Misuse of these supplements can lead to unwanted negative side effects, including making constipation worse.

Personal preferences

Constipation supplements can come in a wide array of different forms including capsules, tablets, gummies, powders or even liquids. Choose a supplement that is easy for you to take.

Customer reviews

Customer reviews can provide consumers with a lot of valuable insight into how well a product has worked for others and the best way to utilize the supplement. If possible, it’s important to read reviews both on and off the company’s website to get the clearest understanding regarding the supplement's effectiveness.

Consult with a healthcare professional

A healthcare professional can help you choose a constipation supplement that is safe and effective for you based on your individual needs and current health status. They can also help you determine if an over-the-counter supplement will be effective, or if necessary, can prescribe you something stronger.

How We Chose the Best Constipation Supplements

We chose our list of the best constipation supplements by looking at a variety of different factors, including the active ingredients and their potential health benefits, the overall safety of the supplement, customer reviews and prices. We do our best to ensure that the products we recommend are high-value, quality supplements that will help you to relieve any issues with constipation.

Best Supplement for Constipation FAQs

How can I stimulate my bowel movements?

If you suffer from constipation, there are a few natural ways to stimulate your bowel movements, such as drinking plenty of water, eating fiber-rich foods and exercising regularly. Hydration can help soften stools (making them easier to pass), fiber-rich foods can improve digestion and promote regular bowel movements, and exercise can stimulate the muscles in the intestines to help you go to the bathroom. 

If you're still having issues after making these lifestyle changes, then you can try drinking warm liquids, performing an abdominal massage or using natural laxatives such as prunes or figs to help alleviate the constipation.

How long is too long to be constipated?

Amber Dixon, a RDN and geriatric nurse from Elderly Assist Inc., says: “While it does vary depending on the person, anything more than three days without a bowel movement is too long to be constipated.” If you experience chronic constipation, or if you are having difficulty passing stools that are hard or require straining, it’s important to speak with your primary healthcare provider to figure out a solution.

What vitamin deficiency can cause bowel problems?

Mary Sabat MS, RDN, LD and owner of Body Designs by Mary says, “Certain vitamin deficiencies can contribute to constipation and they include vitamin D, vitamin B12 and most commonly the mineral magnesium.” She describes how vitamin D helps regulate calcium absorption in the body, which is important for muscle contraction. If the muscles in the digestive tract aren’t properly contracting and pushing the stool down the intestines, then it can lead to constipation. 

She also notes that vitamin B12 is critical for red blood cell production and nerve function in the body and if nerve function is impaired then it can also lead to issues with bowel movements. Although not a vitamin, Mary mentions that magnesium is important for regularity because a deficiency can lead to weak and irregular muscle contractions that can also lead to bowel problems.

Can constipation cause back pain?

Yes, a symptom of constipation can be back pain. When stool becomes backed up in the colon, it can put some pressure on nearby nerves, including nerves that travel to the lower back. This pressure can result in pain, cramping and even muscle spasms in the lower back. 

Constipation can also cause a buildup of gas in the colon, which in extreme cases can cause bloating and abdominal pain that can sometimes radiate to the back. It's important to note that back pain can have many different causes, so if you're experiencing persistent or severe back pain, then consult with a healthcare professional to determine the underlying cause and receive the appropriate treatment.

How can I get rid of constipation naturally?

There are several ways to alleviate your constipation naturally. They include increasing your fiber intake, staying hydrated and exercising regularly.

• Fiber: You can add some fiber to your diet through the consumption of fruits, vegetables, whole grains and legumes. Fiber helps to bulk up your stools, which usually makes them easier to pass. There are even certain high fiber foods like prunes, figs and dates that can act as natural laxatives and help relieve constipation.
• Hydration: Drinking plenty of water is also important as it acts as a natural stool softener and helps move hardened poop through your intestines. Proper hydration in general is also key for optimal health.
• Exercise: Regular exercise can help to stimulate bowel movements and improve digestion. This is because exercise can increase the contractions of the muscles in your abdomen and intestinal wall, which can help move the stool through your digestive tract more quickly.
• Massage: You could also try to massage your abdomen in a circular motion which may help to stimulate bowel movements and relieve your constipation.

Related: Best Fruit & Vegetable Supplements of 2023

Takeaway: Is Taking a Supplement for Constipation Worth It?

While it's usually a good idea to try natural remedies for constipation first, such as increasing fiber intake, staying hydrated and exercising regularly, there are some cases in which taking a supplement may help. An over-the-counter supplement may help you pass the stool if constipation is rare. However, if you experience chronic constipation, it’s best to consult with a medical professional to determine the underlying cause of your issue rather than relying solely on supplements. 

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