← All goals

Supplements for regularity

Infrequent or hard bowel movements.

Start with the basics

  • Increase dietary fiber gradually, drink enough fluids, and stay active.

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

Ranked by strength of evidence

Psyllium husk

AStrong evidence

A meta-analysis of randomized trials found fiber supplements — psyllium in particular, at doses above 10 g/day for at least 4 weeks — improved chronic constipation.

Dose used in studies
>10 g/day, with plenty of water
Time to effect
1–4 weeks
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

Magnesium

BModerate evidence

Magnesium oxide acts as a gentle osmotic laxative; in a meta-analysis of supplement trials, 68% of people with chronic constipation responded to it versus 19% on placebo.

Dose used in studies
500–1,500 mg/day magnesium oxide (split doses)
Time to effect
1–3 days
Studies (1)
Safety, side effects & interactions →Where to buy (affiliate)

When to see a doctor

  • You see blood in the stool, have unexplained weight loss, or are over 45 with a new change in bowel habits.