Did you know that America holds the record of 8 million visits to doctors every year for the treatment of constipation?
Constipation might be one of the most painful and uncomfortable health conditions, but it is pervasive and is prevalent in different parts of America and other nations. With more than 20% of the population falling prey to the epidemic of constipation, this might come as a piece of good news that there are some remarkably effective supplements for constipation that provide relief.
Read on to find out more detailed information on how to cure constipation with the administration of supplements for constipation.
Supplements for Constipation
1. Probiotics
Why to Take?
- The consumption of probiotics helps to decrease the transit time of feces along the intestines. This helps to ease the difficulty in the expulsion of stool during constipation.
- Probiotics that consist of Lactobacillus casei and Bifidobacterium lactis are incredibly beneficial for the natural cure of chronic constipation and irritable bowel syndrome. Some of the best types of probiotic-rich foods that are good for the treatment of constipation include aged cheese, sauerkraut, kefir, kimchi, soy products, and other naturally fermented foods. Probiotic from food is easily digestible and gets more quickly absorbed into the gastrointestinal system there promoting a quicker cure of constipation.
- The intake of probiotics can also increase the rate of absorption of antioxidants, fats, and proteins into the digestive system. The regular consumption of probiotics can help to treat chronic gastrointestinal disorders and aid in healthy digestion.
How to Take?
You can take probiotics(1) in the form of supplements and eat probiotic-rich food as well for curing constipation.
How Much to Take?
The intake of probiotics helps in balancing out the microbiome in the gut by the replenishing of healthy bacteria, which in turn helps to promote better digestion. Probiotics also contribute to the development of body immunity.
There is no such recommended dosage for probiotic supplements for constipation. However, a daily dose of 1-10 billion CFU of probiotic is good for health. Consult your physician for the daily recommended treatment of probiotic supplements. Do not forget to eat probiotic-rich food along with supplements.
[Also Read: Probiotics for Constipation]
2. Vitamin C
Why to Take?
- Vitamin C is soluble in water. The vitamin C that remains unabsorbed has an osmotic influence upon the gastrointestinal passage. This osmotic effect means that the vitamin C extracts water into the intestinal tract, which in turn helps to soften the dry and hard stool during constipation. Vitamin C also tends to have a laxative effect on the intestinal system as well.
- Excessive intake of vitamin C is detrimental for health. Overconsumption of vitamin C in the form of food or supplements can trigger disorders like nausea, diarrhea, and abdominal cramps. It can also result in the excess absorption of iron from the food, which can aggravate the symptoms of constipation.
- Vitamin C is also a potent antioxidant and can protect the body against oxidative damage caused by toxic free radicals.
How to Take?
You can take vitamins for supplements along with foods rich in vitamin C. Some of the best foods that are good for constipation(1) and rich in vitamin C include kale, kiwifruits, oranges, grapefruit, and more.
How Much to Take?
The National Institute of Health recommends that the upper limit of intake of vitamin C for adults is about 2000mg while that for children is about 400-1800mg. However, the daily dosage of vitamin C is lower than these values and can only be prescribed by the physician.
[Also Read: Natural Remedies for Constipation]
3. Vitamin B-5
Why to Take?
Research suggests that the intake of pantothenic acid or vitamin B5 can be excellent for the natural cure of constipation. The consumption of supplements of vitamin B5 for constipation can aid in the stimulation of muscular contractions in the intestinal passage. The stimulation promotes peristaltic movement to enable the stool to pass through the intestines.
How to Take?
You can take vitamin B5 in the form of food and supplements for constipation.
How Much to Take?
Almost all animal and plant-based foods contain vitamin B5 in different quantities. A balanced diet is enough to acquire the daily recommended dose of vitamin B5.
Nonetheless, the recommended intake of vitamin B5 daily is about 5mg for adults and 1.7-5mg for children under the age of 18. During the pregnancy stage, the recommended daily intake is approximately 6mg, and for the breastfeeding phase, it is about 7mg per day.
[Also Read: Diet for Constipation]
4. Vitamin B-12
Why to Take?
One of the primary causes of constipation and irritable bowel syndrome is a deficiency of vitamin B-12. If the leading cause of your illness is the lack of vitamin B-12, then pump your system with supplements and foods rich in vitamin B-12 to make up for the deficiency and treat the symptoms of constipation.
How to Take It?
It is generally preferred to take vitamin B-12 in the form of food such as trout, beef liver, tuna, salmon, and more. You can also take it in the form of supplements for constipation.
How Much to Take?
Experts recommend that adults require about 2.4 mcg of vitamin B-12 daily for the cure of constipation. However, for children under the age of 18, the recommended dosage is about 0.4-2.4 mcg of vitamin B-12.
5. Folic Acid
Why Take It?
- Folic acid or folate or vitamin B9 is another essential vitamin for the cure of constipation. The consumption of supplements of folic acid helps to stimulate the generation of digestive acid, which is suitable for the treatment of digestive disorders like indigestion, constipation, etc.
- If the level of digestive acid dips below the standard bar, taking supplements of folic acid quickens the process of digestion and promote the healthy movement of stool through the intestine.
- The intake of folic acid in the form of supplements and food helps in softening the dry and lumpy stool and aid in the cure of constipation.
How to Take It?
You can take folic acid in the form of foods as well as supplements for constipation cure. It is also recommended to eat food rich in folate. For foods rich in folic acid, you can try spinach, fortified rice, breakfast cereals, black-eyed peas, and more.
How Much to Take?
Experts recommend that the upper limit of intake of folic acid supplements for adults is about 400mg whereas for children it is about 150-400mg daily. However, during the pregnancy phase, it is safe to increase the intake of folic acid supplements, preferably on the recommendation of the doctor.
6. Magnesium
Why to Take?
You can take magnesium supplements for constipation relief at home. Magnesium is a lubricant type of laxative. The consumption of magnesium supplements helps to lubricate the digestive passage. It also aids in relaxing the muscles of the intestinal region and promotes peristaltic movement, which helps in smooth defecation.
Taking magnesium supplements helps to make the intestinal wall very smooth. This enables the stool to pass out easily. Besides, it also helps to soften the dry and lumpy stool by the absorption of more water into the intestines.
How to Take?
You can take magnesium supplements for constipation in the form of magnesium citrate, magnesium oxide, milk of magnesia, and more. These supplements are readily available in drug stores.
How Much to Take?
The recommended dosage of magnesium supplements for constipation is about 400-500mg per day for adults and a lesser dose for children and young adults. If constipation occurs during the pregnancy phase, then you need to consult the doctor before taking the supplements.
7. Fiber
Why Take It?
- Fiber is one of the most significant parts of a balanced and healthy diet. There are two kinds of fiber- soluble and insoluble. Soluble fiber is good for decreasing the level of blood glucose and cholesterol in the body. Foods that contain insoluble fiber are suitable for the cure of constipation. Dietary fiber foods are also rich in vitamins, minerals, and other nutrients that are essential for the body. Some of the best fiber supplements for constipation include the following:
- Psyllium supplements: Psyllium is a supplement of soluble fiber that belongs to Plantago ovata. The consumption of psyllium can increase the frequency of bowel movement and ease the symptoms of constipation.
- Methylcellulose supplements: Methylcellulose helps in softening the stool and adding bulk to it. It also helps to cure bloating and flatulence and can alleviate the symptoms of constipation.
- Wheat dextrin supplements: Wheat dextrin is obtained from wheat flour after an extensive process of cooking and cooling. It is composed entirely of soluble fiber. According to the reports of National Fiber Council, the consumption of wheat dextrin supplements can decrease the level of glucose in the blood and help to cure diabetes as well.
- Polycarbophil supplements: Polycarbophil is a popular supplement of fiber for the natural treatment of constipation and irritable bowel syndrome. The consumption of polycarbophil supplement adds bulk to the stool and eases the pain and difficulty of defecation. This supplement can also help to cure diarrhea when taken in different doses. Some of the common brand names of this supplement include Fibernorm, Fiberlax, Fiber Con, and Konsyl Fiber. However, the excess dosage of Polycarbophil supplements can trigger flatulence and bloating.
How to Take?
You can take dietary fiber either in the form of food or in the form of fiber supplements for constipation. The best way is to take fiber from real foods. But if the intake still is deficient, then you can consider taking fiber supplements for constipation on the recommendation of the doctor.
How Much to Take?
The recommended dosage of fiber for men and women is about 38g and 25g, respectively.
Prevention is the best cure, and when it comes to the treatment of constipation, then adhering to a balanced diet is the simplest and most effective cure. However, if you are suffering from constipation and feeling at a loss about it, then take supplements for constipation.
The administration of supplements will regulate the bowel movement and set you fit and fine in just a couple of days or so. So ditch the worries and drive out the pain and difficulty with useful supplements. However, do consult a physician before adhering to this regime.
[Also Read: High Fiber Foods for Constipation]
FAQs
1. What Are the Other Home Remedies for Constipation?
Some of the most effective home remedies of constipation include drinking more water, eating fibrous foods, doing regular exercise, drinking coffee, eating probiotic foods, and more.
2. What Are Some Lifestyle Changes for Constipation?
Some of the most important lifestyle changes to be made for the prevention and cure of constipation include a balanced diet, yoga, regular exercise, etc.
3. What Are the Causes of Constipation?
Some of the leading causes of constipation include subsistence on a low-fiber diet, sedentary lifestyle, dehydration, drastic changes in routine, underlying medical conditions, pregnancy, and more.
