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Plus other supplements recommended by healthcare professionals to help you stay regular and ease constipation.
Photo:EatingWell / Brierley Horton
If this comes as a surprise, youre not alone.
How do you know if you need a supplement to stay regular?
Which one is best?
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I pooped once a day like clockwork and never really thought more about it.
And when my body missed a day, it seemed to struggle getting back on its normal poop schedule.
Other factors may be playing a role.
PHOTO: EatingWell / Brierley Horton
But the mental tension and weight from stress play a role.
Its also why supplements that address some stresslike magnesium and L-theanineare Marshalls top recommendations for regularity and occasional constipation.
My goal wasnt to go a whole lot moreI just needed to help my body find its norm again.
What if the supplement worked too well, and I wasnt near a bathroom?
Wading through those can be overwhelming.
What I landed on and continue to take daily is NOW Foods Magnesium Glycinate.
I like that its a nutrient I likely need more of anyway.
(Research shows that most Americans fall short on getting adequate magnesium in their diets.
)Its also safe to take long-term.
It also contains a highly absorbable form of magnesium that helps reduce stress.
What to know:It usually works within one to eight hours.
Magnesium is a supplement commonly recommended to promote regularity and prevent constipation.
which vary in absorption and usage in the body.
Glycinates absorbability factor offered two other benefits that I liked.
Stress causes muscles to tense throughout the bodyincluding the GI tractand supplementing with magnesium helps relax them.
It also contains no artificial flavors or coloring.
What to know:The price point is a little higher and itssweetened with stevia.
Its the one she routinely uses.
The inclusion of magnesium L-threonate also sets this magnesium supplement apart from others.
L-threonate is the only form of magnesium that can cross the blood-brain barrier, says Marshall.
Xymogen OptiMag Neuro Magnesium Powder is higher in price because it contains the L-threonate form.
Its vegan and contains no artificial flavors or coloring.
What to know:It’s vegan and sweetened with organic cane sugar and xylitol.
One dosage (two tablets) contains 3g added sugars but it contains no artificial flavors or coloring.
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That being said, supplementing with L-theanine may help during periods of stress.
L-theanine may also be an option for those suffering from constipation associated with irritable bowel syndrome (IBS).
What to know:Its the only supplement on this list that may not be independently verified.
PHOTO: EatingWell / Brierley Horton
Biohms Total Gut Probiotic is comprehensive in terms of gut-focused factors, says Petrovic.
It also contains an enzyme that targets the areas where less desirable microbes hang around.
It encourages natural bodily functions without harmful chemicals or additives, says Nasis-Matuza.
Natures Way products are widely available, reasonably priced, and undergo independent verification.
Low doses are considered safe for most when used for short periods.
I also keep Xymogen OptiMag Neuro Magnesium Powder on hand.
During intense or ongoing periods of stress, Ill take it instead for additional support and brain protection.
Depending on ingredients, these vary greatly in terms of efficacy and safety.
They are considered safe to take long-term for most individuals.
However, these botanicals are not recommended as a long-term solution for constipation or regularity.
Dosage and Form
Our top recommendations come in forms that include tablets, powders and capsules.
The ingredients in a supplement often dictate the forms in which it comes.
Similarly, the dosage in a supplement varies depending on the ingredients and their potency in the supplement.
Alternatively, some manufacturers conduct regular in-house testing and/or use a GMP-certified production facility.
Our expert sources helped us understand which ingredients and compounds are best at providing this support effectively and safely.
This gum is one of our favorite new supplement finds this year.
Plus, it costs a little more per dose than the L-theanine chewables we recommend.
Common Questions
How often should you poop?
Whats not ideal is when the body deviates from its normal routine and becomes constipated.
Constipation is clinically defined as going fewer than three times a week or having difficulty passing stool.
You should always consult a healthcare provider if you experience chronic or severe constipation.
What helps you poop?
Can some supplements make you constipated?
Yes, certainsupplements can cause or contribute to constipation.
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Two common culprits are calcium and iron supplements.
Higher intakes of vitamin D may contribute to constipation indirectly by triggering an increase in blood calcium levels.
Herbal remedies with a laxative effect may also cause this over time.
PHOTO: EatingWell / Brierley Horton
PHOTO: Amazon
PHOTO: EatingWell / Brierley Horton
PHOTO: Amazon
PHOTO: EatingWell / Brierley Horton
