In This ArticleView AllIn This ArticleReviewsWhy I Take a Supplement to PoopThe Bottom LineChoosing a Supplement to Stay RegularOur Search for the Best SupplementWe Also ConsideredCommon QuestionsOur Trusted Expertise
In This ArticleView All
In This Article
View All
Reviews
Why I Take a Supplement to Poop
The Bottom Line
Choosing a Supplement to Stay Regular
Our Search for the Best Supplement
We Also Considered
Common Questions
Our Trusted Expertise
Photo:EatingWell / Brierley Horton
EatingWell / Brierley Horton
I’m a dietitian, and I have a confession: I take a supplement every day to help me poop. If this comes as a surprise, you’re not alone. There’s an expectation that if you practice certain health habits—eat a diet full offiber-rich foods, drink plenty of water and stay active—then you poop regularly, right? Well, as I learned a few years ago, that’s not always the case—and it’s why I now take a daily supplement in addition to focusing on fiber, hydration and movement.
For my entire adulthood, I never had a problem going #2. I pooped once a day like clockwork and never really thought more about it. Sure, travel or dehydration could derail me for a day or two at times, but my body got right back on track pretty easily. Then, I hit my mid-30s, and things started to change: my daily poop stopped being so consistent. And when my body missed a day, it seemed to struggle getting back on its “normal” poop schedule. I was still going three to four times a week, so I didn’t technically meet the diagnostic criteria for constipation (which is fewer than three bowel movements a week and/or struggling to go due to stool consistency). But the ongoing deviation from my normal daily schedule left me feeling weighed-down and bloated, and the changes felt “off” for my body.
Of course, diet was the first place I looked to for a solution, but since I already met the fiber recommendations (25 to 35 grams per day) through my diet most days and took a water bottle everywhere I went, the small changes I tried didn’t make much difference. Slowly, I started to realize that while checking the fiber, water and activity boxes are essential for bowel health and regularity, doing these doesn’t guarantee regularity. Other factors may be playing a role.
“The reasons people don’t poop aren’t always the same; you have to find the underlying cause,” saysKeri Marshall, M.S., ND. And she says that while a lack of fiber, hydration and/or activity can all cause constipation, they aren’t the only factors. For example, hormone fluctuations can alter bathroom habits, something that may help to explain why constipation is more common in women than men. Stress is another. In fact, Marshall says that stress and anxiety are two of the most common culprits she sees when people can’t go to the bathroom. “Stress causes muscles to tense,” says Marshall, something that isn’t good when you consider that the intestines are a long, muscular tract. But the mental tension and weight from stress play a role. It’s also why supplements that address some stress—like magnesium and L-theanine—are Marshall’s top recommendations for regularity and occasional constipation.
The idea of taking a supplement to help me poop took a while for me to come around to and, even once I decided I could benefit from one, it made me a little nervous. My goal wasn’t to go a whole lot more—I just needed to help my body find its norm again. What if the supplement worked too well, and I wasn’t near a bathroom? I knew I didn’t want a fiber supplement since I got plenty through my diet and other products on the market contain a variety of active ingredients that each employ different mechanisms for making you poop. Wading through those can be overwhelming. What I landed on and continue to take daily is NOW Foods Magnesium Glycinate. I like that it’s a nutrient I likely need more of anyway. (Research shows that most Americans fall short on getting adequate magnesium in their diets.)It’s also safe to take long-term.
The Supplement I Take Daily to PoopNow Foods Magnesium GlycinatePHOTO: Amazon$32$18 at Amazon$18 at WalmartView on Vitacost
The Supplement I Take Daily to PoopNow Foods Magnesium Glycinate
The Supplement I Take Daily to Poop
Now Foods Magnesium Glycinate
PHOTO: Amazon
$32$18 at Amazon$18 at WalmartView on Vitacost
What we like:The effects are subtle and gentle, meaning urgent runs to the bathroom are unlikely. It also contains a highly absorbable form of magnesium that helps reduce stress.
What to know:It usually works within one to eight hours.
The glycinate form of magnesium doesn’t elicit a run-to-the-bathroom laxative-like effect, but rather gently stimulates intestinal movement in the hours after I take it to naturally support my body’s normal pooping schedule. Glycinate’s absorbability factor offered two other benefits that I liked. As Marshall shared, stress is a common culprit that can thrown the body off its usual poop schedule and contribute to constipation. Stress causes muscles to tense throughout the body—including the GI tract—and supplementing with magnesium helps relax them.
Glycinate is also one of the forms associated with providing a subtle calming effect on the brain when we’re stressed or anxious and supports more restful sleep at night.So, NOW Foods Magnesium Glycinate not only helps keep my body on its normal poop schedule, it also enables me to manage stress better when life gets chaotic. I like taking it late afternoon or early evening when I’m wrapping up my work day and transitioning to parenting duties. It helps counter any stress accumulated during the day and allows the mineral plenty of time to get in my system to help me go the next day. The supplement can be taken any time of day, however, and the calming effects aren’t significant enough to deter productivity if taken earlier. NOW also happens to be one of the most reputable (and tested) brands on the market, which makes it an easy choice.
Number of Servings:90 |Amount per serving:2 tablets |Independently verified:Yes |In-house tested:Yes
PHOTO: EatingWell / Brierley HortonPHOTO: EatingWell/Brierley HortonPHOTO: EatingWell / Brierley HortonPHOTO: EatingWell / Brierley Horton
Our Other RecommendationsXymogen OptiMag Neuro Magnesium Powder - Mixed BerryNatural Factors Suntheanine L-Theanine Chewable TabletsBest Probiotic:Biohm Total Gut ProbioticBest for Occasional Issues:Nature’s Way Aloe Latex with Fennel
Our Other Recommendations
Xymogen Magnesium PowderPHOTO: Amazon$79 at AmazonView on Xymogen.com
Xymogen Magnesium Powder
$79 at AmazonView on Xymogen.com
What we like:The mixture of magnesium is highly absorbable for a slightly quicker stimulation of GI tract; and the L-threonate promotes brain health. It also contains no artificial flavors or coloring.
What to know:The price point is a little higher and it’ssweetened with stevia.
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. This is significant because magnesium is required for the production of neurotransmitters like serotonin and melatonin—and below-adequate levels of magnesium can inhibit or alter neurotransmitter production. Add in some stress and your magnesium levels increase, which can further impact those neurotransmitter levels and increase your risk for anxiety, depression and sleep disruptions. There’s some research that suggests that supplementing with L-threonate may help support neurotransmitter levels and could even improve cognition and protect brain neurons from oxidative damage and inflammation.
Xymogen OptiMag Neuro Magnesium Powder is higher in price because it contains the L-threonate form. But if you can swing it, it’s a great high-quality choice to not only help you poop, but also boost brain health and resolve other minor issues in the body.
Number of servings:60 |Amount per serving:1 scoop |Independently verified:Yes |In-house tested:Yes
PHOTO: EatingWell / Brierley HortonPHOTO: EatingWell / Brierley HortonPHOTO: EatingWell / Brierley HortonPHOTO: EatingWell / Brierley Horton
Natural Factors L-Theanine TabletsPHOTO: Amazon$26$19 at Amazon$19 at Walmart
Natural Factors L-Theanine Tablets
$26$19 at Amazon$19 at Walmart
What we like:There’s no direct bowel stimulation, so this supplement comes with very low risk of diarrhea. It’s 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.
Number of servings:30 |Amount per serving:2 tablets |Independently verified:Yes |In-house tested:Yes
Best ProbioticBiohm ProbioticPHOTO: Amazon$25 at Amazon$28 at WalmartView on Biohmhealth.com
Best ProbioticBiohm Probiotic
Best Probiotic
Biohm Probiotic
$25 at Amazon$28 at WalmartView on Biohmhealth.com
What we like:This high-quality probiotic contains microbial strains that research has found to promote regularity and improve gut health.
What to know:It’s the only supplement on this list that may not be independently verified.
This probiotic is a great option for anyone looking to support regularity through a supplement without triggering a slight laxative effect. It also may be particularly beneficial to those whose constipation—or just decreased poop frequency—started after a long illness, after taking medications like antibiotics, or after an extended period of stress that may have altered your gut homeostasis.
Number of servings:30 |Amount per serving:1 capsule |Independently verified:Not indicated |In-house tested:Yes
PHOTO: EatingWell / Brierley HortonPHOTO: EatingWell / Brierley HortonPHOTO: EatingWell / Brierley Horton
Best for Occasional IssuesNature’s Way Aloe Latex with FennelPHOTO: Amazon$15$9 at AmazonView on Naturesway.com
Best for Occasional IssuesNature’s Way Aloe Latex with Fennel
Best for Occasional Issues
Nature’s Way Aloe Latex with Fennel
$15$9 at AmazonView on Naturesway.com
What we like:It’s a natural and gentle stimulant meant for occasional use.
For occasional use, this Nature’s Way product is a good option when you need a little help getting back on your normal poop schedule. The active ingredient is aloe latex, a sap-like substance found in the leaves of an aloe species known asAloe feroxor bitter aloe. The dried form of aloe latex (known as Cape aloe) is packaged in capsules and has been used for years as a natural laxative. Mariel Nasis-Matuza, M.S., RN, CRNP, a New York-based nurse practitioner, recommends products containing cape aloe to her patients as a natural alternative for constipation. “It encourages natural bodily functions without harmful chemicals or additives,” says Nasis-Matuza. Cape aloe is high in anthraquinones, compounds associated with many of the aloe plant’s therapeutic properties that promote movement through the intestines and soften stools making them easier to pass.
Number of servings:100 |Amount per serving:1 capsule |Independently verified:Yes |In-house tested:Yes
The Bottom Line: The Best Supplement to Stay Regular
I takeNOW Foods Magnesium Glycinate(view at Amazon) daily to help me poop and have no plans to stop. This form and dosage gives my body the nudge it needs to stay on its normal schedule, and it gives me peace of mind knowing I don’t have to worry about it working too well. I feel like this glycinate form also helps me address anxiety during stress, a benefit I wasn’t sure I’d notice but now am not willing to give up. I also keep Xymogen OptiMag Neuro Magnesium Powder on hand. During intense or ongoing periods of stress, I’ll take it instead for additional support and brain protection.
Ingredients
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. For example, most magnesium-based supplements will either come in tablet or powder forms, while most probiotic supplements come in capsules.
Similarly, the dosage in a supplement varies depending on the ingredients and their potency in the supplement. For vitamins and minerals supplements, it’s ideal for the dosage to come close to the RDA or %DV indicated on the label. Supplements containing other nutrient compounds and botanicals are trickier since most of these compounds do not have a defined dosage recommendation. That being said, the NIH’s Office of Dietary Supplements website has a page dedicated to Dietary Supplement Fact Sheets, which can be a good place to start in identifying a safe dosage range.
It is recommended that you always consult your healthcare provider regarding the addition of any dietary supplements and their dosage prior to taking them.
Independent Verification
Our Search for the Best Supplements to Stay Regular
Because lifestyle factors including dietary fiber intake, proper hydration and regular activity are all essential components for healthy bowel habits, our supplement search focused on identifying supplements to augment those lifestyle patterns to promote regularity and each body’s “normal” pooping schedule. Our expert sources helped us understand which ingredients and compounds are best at providing this support effectively and safely. When possible, we chose products from brands that conducted in-house testing, followed Good Manufacturing Practices (GMP) and/or were independently verified.
Chomp Calm Functional Chewing Gum($8 for 8 doses at Amazon):The calming effect of chewing this gum is thanks to L-theanine. When chewed for five to 10 minutes, one piece of this lime-mint flavored gum provides 100 mg of L-theanine—the same amount in our L-theanine supplement. In addition to releasing L-theanine, that the act of chewing relieves stress and anxiety and stimulates the GI tract, according to Marshall. This gum is one of our favorite new supplement finds this year. The only reason it didn’t make it into our top recommendations is that not everyone on our team is on board with the idea of chewing gum to poop. Plus, it costs a little more per dose than the L-theanine chewables we recommend.
How often should you poop?
You may find this surprising, but there’s no medical recommendation for what frequency or number of bowel movements each week is ideal or healthy. That’s because everyone’s body develops its own “normal” pattern or frequency, which can vary based on age, sex and genetics, as well as lifestyle factors like diet, hydration, activity and stress. Some people’s norm is to go once or twice a day; for others, it means going once every two to three days.
What’s 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. For those who don’t regularly meet these criteria, you may still experience occasional bouts or periods of irregularity or mild constipation—defined as deviation from your body’s usual pooping frequency or schedule.
What helps you poop?
Consuming plenty of dietary fiber and staying adequately hydrated are two of the most important factors when it comes to whether you can go or not.
Can some supplements make you constipated?
Taking botanical supplements that have a laxative effect such as Cape aloe or senna over extended periods can eventually lead to constipation, similar to how the body can become dependent on over-the-counter laxative medications. Herbal remedies with a laxative effect may also cause this over time.
Carolyn Williams, Ph.D., RDN,is a registered dietitian, tenured college professor and journalist who’s written on a host of nutrition and health topics. She specializes in the relationship between diet and chronic inflammation and co-hosts the podcast Happy Eating, which explores the connection that mental wellness has to diet and lifestyle. In writing this article, she interviewed the following experts and incorporated their advice into her recommendations:
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Patel V, Akimbekov NS, Grant WB, Dean C, Fang X, Razzaque MS.Neuroprotective effects of magnesium: implications for neuroinflammation and cognitive decline.Front Endocrinol.2024;15:1406455. doi: 10.3389/fendo.2024.1406455
Zhang C, Hu Q, Li S, et al.A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults.Nutrients.2022;14(24):5235. doi:10.3390/nu14245235
Hidese S, Ogawa S, Ota M, et al.Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.Nutrients.2019;11(10):2362. doi:10.3390/nu11102362
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