What is the best supplement for regular bowel movements?

One of the best things for both body and mind is a regular bowel movement. When your bowels are moving consistently and predictably, it makes for an easier routine and schedule. Inconsistent bowel movements can throw you off track and introduce uncomfortable symptoms such as pain and bloating. You may be curious about what is the best supplement for regular bowel movements? Read on to learn about what supplements help you poop and the best supplement for daily bowel movements.

When to use bowel movement supplements?

You may be wondering when it may be time to consider vitamins to help you poop. If you are finding that your bowel movements are unpredictable or inconvenient, or that you are having to worry often about when you may have your next bowel movement, it may be time to use bowel movement supplements. After you decide to invest in a supplement, you may also wonder what are the best supplements for regular bowel movements. Once you've contemplated a daily poop supplement, it's a good idea to start a new regimen in conjunction with your medical provider. Often, a diagnosis of chronic functional constipation requires a practitioner to exclude many other potential reasons for constipation.

Types of constipation supplements

When you're looking for natural supplements for regular bowel movements or vitamins that help with constipation, it's important to understand the basics of the gastrointestinal (GI) tract. Movement of stool through the GI tract is influenced by wave-like and predictable contractions of smooth muscle tissue called "peristalsis." This peristaltic movement can be influenced by certain supplements. Other supplements influence the actual consistency of your stool, causing it to be softer and easier to pass through your system. Still, other supplements to keep you regular affect the microbiome, or the mix of bacterial species living in your gut that help you digest your food. Here's a breakdown of the different types of supplements to keep you regular.

Osmotic laxatives

While a laxative should not be the first supplement to consider for a daily bowel movement, it can be helpful to get things "moving" when you have been struggling to have a regular bowel movement. Osmotic laxatives such as polyethylene glycol (MiraLAX) and magnesium citrate can be useful for increasing the water content of stools and making them easier to pass.

Stimulant laxatives

A stimulant laxative is a less gentle way to get the bowels moving in a hurry. This type of laxative encourages the muscles of your gastrointestinal tract to increase their peristaltic contractions, effectively speeding up the process of moving stool through the colon. This can have rather uncomfortable side effects, such as cramping. However, it may induce a bowel movement faster than alternative supplements for constipation. Examples of stimulant laxatives include:

• Bisacodyl (Dulcolax)
• Sennosides (Ex-Lax)
• Senokot

Stool softeners and lubricants

When you are slightly constipated, the water content of your stools is often low. This means that stools become firm and harder to pass through the GI tract. Using a stool softener or lubricant can help change the consistency of your stools and make your stool ultimately easier to pass. Examples of stool softeners and lubricants include:

• Docusate sodium (Colace)
• Docusate calcium (Surfak)
• Mineral oil

Fiber supplements

A fiber supplement is often the most useful type of supplement for regularity because it can be taken every day with minimal side effects. There are two types of supplemental fiber, insoluble fiber and soluble fiber. Insoluble fiber has a coarse-like texture that does not dissolve while it passes through the GI tract. Instead, it helps stimulate the GI tract to create more water and mucus to make stools easier to pass. Soluble fiber forms a gel-like substance as it passes through the GI tract, making stools bulkier and easier to pass as well. Examples of common fiber supplements include:

• Psyllium husk (soluble)
• Methylcellulose fiber (soluble)
• Calcium polycarbophil (insoluble)
• Flaxseed (insoluble)
• Coarse wheat bran (insoluble)

Prebiotics and probiotics

Sometimes bowel irregularities issues stem from an imbalance of the microbes in the gut. Several microbial species are "good" bacteria, meaning that they assist with the breakdown of food within the GI tract. These co-exist with the "bad" bacterial species that the body tries to eliminate. When this balance is overthrown (often through a low-fiber diet or antibiotics), it can cause issues with bowel irregularity. You may be able to restore the balance using prebiotic and probiotic supplements. However, more research is needed.

Best products for regular bowel movements

The best supplement for bowel regularity is one that you can, first and foremost, tolerate and take regularly. You will want to work with your medical provider to find a product that suits your needs and has an acceptable side effect profile. Here are some examples of the best supplement to help you poop.

Magnesium citrate

When looking for the best vitamins for constipation, you may consider magnesium, which is actually a mineral. Using an osmotic laxative such as magnesium citrate can help add water back into the stool, making it easier to pass.

Psyllium Fiber

A soluble fiber such as psyllium fiber could be considered the best supplement for regularity. This supplement helps increase the water content of stools, stimulating the colon and making stool easier to pass.

MiraLAX Mix-In Laxative Powder

MiraLAX is one of the best osmotic laxatives for bowel regularity. Also known as polyethylene glycol, this supplement helps gently facilitate bowel movements by triggering the colon to produce more mucus and water. This helps stool more easily pass through the GI tract.

What is the best supplement for regular bowel movements?

When deciding the best supplement to keep you regular, it's important to consider what supplements will be the easiest for you to use regularly, and which supplements have the lowest side effect profile. Here are a few of the best supplements for regular bowel movements.

Drug Name	Drug Class	Common Dosage (Adults)	WellRx Savings Card
Psyllium fiber	Soluble fiber	0.4 g	Link Out
Magnesium citrate	Osmotic laxative	100 mg	Link Out
Polyethylene glycol	Osmotic laxative	17 g	Link Out
Methylcellulose fiber	Soluble fiber	500 mg	Link Out

How to choose the best product for constipation for you: 3 practical tips

When you're in the market for natural supplements for regular bowel movements, it helps to consider the following three tips.

Tip 1: Cross-check with other drugs you take

While supplements and vitamins that help with constipation are available over the counter without a prescription, that does not mean that they are without side effects. It's important to check with your medical provider about adding supplements and vitamins to other medications that you take to ensure that there are no adverse drug-drug interactions. Certain medical conditions, like diabetes, can make you more vulnerable to swings in electrolyte imbalances such as those that come with taking osmotic laxatives.

Tip 2: Choose products from trusted brands with full transparency about the ingredients they use

Because natural supplements for regular bowel movements are not regulated by the US Food and Drug Administration (FDA), you need to choose products from trusted brands. This can help ensure you are getting a product that is both consistent and effective.

Tip 3: Discuss fiber supplementation with your medical practitioner

Whenever you're considering a change to your daily health regimen, it's a good idea to check with your medical practitioner first. This way you can have confidence that you're making changes safely, and have someone to help you monitor your progress. If supplementation is not helping adequately, your medical provider can suggest other ways to help with constipation, such as prescription medications.

Alternatives to medical products for constipation and home remedies

There are some alternatives to supplements to keep you regular, as well. Often, pairing these alternatives with a supplement, and titrating the behaviors up and down accordingly, can help you arrive at precisely the bowel regularity that you are seeking.

Tip 1: Drink coffee

Coffee has long been recognized as a natural bowel stimulant in some individuals, and drinking coffee may help "awaken" the bowels.

Tip 2: Train yourself to have a bowel movement at the same time each day

The mind-gut connection is strong, which means that teaching yourself to have a bowel movement at the same time each day can help your bowels learn this habit and keep you regular.

Tip 3: Get regular physical activity

Consistent physical activity is one of the most salient ways to keep the bowel moving. In fact, research shows that "transit time," or the speed of the movement of stool through the GI tract, is increased by moderate exercise.

Tip 4: Focus on hydration status

If you aren't hydrating well enough, your stools may become hard and difficult to pass. Drinking more water can help make stools softer and easier to pass.

Tip 5: Eat high-fiber foods

Create your own form of fiber supplementation simply by increasing the amount of fiber in your diet. The best way to introduce more fiber is to eat a variety of fruits and vegetables, as well as increasing foods like flaxseed and whole grains.

How often should you take supplements that help you poop?

When taking supplements to keep you regular, it's important to understand how to do so safely. Some supplements, such as stimulant laxatives, should only be taken infrequently when a quick bowel movement is highly desired. Taking a stimulant laxative daily can be counterproductive because your bowels may become highly dependent on a laxative. However, other supplements, such as fiber, are not as habit-forming, so you can safely take them daily. Make sure to discuss supplement frequency with your medical provider.

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FAQs related to best supplements to stay regular

What vitamins help with constipation?

Vitamins and minerals that are found in a well-balanced, high-fiber diet may help with constipation. Researchers have noted that deficiencies in certain vitamins, such as B vitamins, may lead to problems with gastro motility and constipation.

What is the best supplement for constipation and bloating?

Some of the best supplements for constipation and bloating are fiber supplements. Bloating can be caused by excess gas in the GI tract, which often stems from slow transit time through the gut. Taking fiber can bulk up the stool and increase the speed with which stool passes through the colon, leading to decreased constipation and bloating.

Can supplements cause constipation?

Yes, some supplements can cause constipation. One of the most common supplements that causes constipation is iron, while calcium can also cause constipation as well. If you are taking one of these supplements, it may be helpful to compensate by eating a high-fiber diet.

How effective are natural supplements for constipation?

Natural supplements for constipation can be very helpful. In fact, soluble and insoluble fiber are some of the most commonly recommended supplements to keep you regular.

How fast should a daily supplement for constipation work?

A daily supplement for constipation should work within the first two to three days. If you are taking a stimulant laxative, you should expect it to work within a shorter time.

When to see a doctor with an irregular bowel movement problem?

If there's a sudden change in the consistency or quality of your bowel movements—particularly if you notice a change in the shape of your stool, the color, or the presence of blood—it's time to see a doctor. Other reasons to see a doctor include having pain with bowel movements or unintended weight loss.

References

https://www.nia.nih.gov/health/constipation/concerned-about-constipation

https://pubmed.ncbi.nlm.nih.gov/39356506/

https://pmc.ncbi.nlm.nih.gov/articles/PMC1378422/

https://pmc.ncbi.nlm.nih.gov/articles/PMC1378967/

https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber

https://www.health.harvard.edu/diseases-and-conditions/dont-bomb-the-bowel-with-laxatives#:~:text=Stimulant%20laxatives%20such%20as%20senna,bowel%20has%20stopped%20functioning%20normally.

https://pubmed.ncbi.nlm.nih.gov/20191257/