Constipation: dietary supplements and vitamins to prevent it
Constipation can be relieved with nutritional supplements and vitamins that will help you regain your comfort and feel better.

Constipation: dietary supplements and vitamins to prevent it
Constipation: dietary supplements and vitamins to prevent it

Relieve Constipation With Natural Supplements

Constipation can be avoided by regular exercise and a high fiber and liquid diet that helps regulate intestinal transit. If the body needs a little boost, supplements are efficient and safe natural remedies.

Stool frequency varies widely from one person to another, but most doctors consider that an individual is constipated when he has fewer than three stools, of thick consistency, per week.

Symptoms of constipation:

  • Intestinal transit too slow.
  • Hard, dry stools.
  • Evacuation difficult or painful.
  • Bloating of the abdomen.
  • If you are experiencing constipation, changing your diet will help to reduce the situation. There are nutritional supplements and vitamins, among others, that will help you to overcome this discomfort. Find out which ones in the following pages.

The Benefits of Nutritional Supplements to Prevent Constipation

Any abrupt change in the functioning of intestinal transit may indicate a more serious problem, such as cancer or intestinal obstruction, and therefore requires medical advice. In the case of occasional constipation, several nutritional supplements may prove useful. They usually act within 1 or 2 days. Except for the bark of cascara sagrada, the various supplements indicated below can be taken over an extended period. Psyllium and fucus provide fibers which give stools more voluminous and more flexible, thus easier to evacuate; It can be made every day.

Absorb them with plenty of water to facilitate intestinal transit. You can also take cereal bran and try the prune juice or whole prunes, very high in fiber, which you will associate with other supplements if necessary.

Recommended supplements to avoid constipation


Dose: 1 to 3 tsp. Of powder per day, diluted in water or fruit juice.
To know: you can replace it with 2 c. Ground fenugreek seeds; In both cases, drink at least eight glasses of water per day.


Dose: 1/2 glass of prune juice or 3 to 4 prunes each morning.
Namely: you can consume it every day.

Dandelion Root

Dose: 1 cup of infusion three times a day.
Namely: use one tsp. Of root powder per cup.


Dose: 400 mg daily.
Caution: refrain from kidney disease.


Dose: 1 or 2 yogurts with active ferments per day.
Namely: preferably without sugar.

Cascara sagrada

Dose: 100 mg of bark extract at bedtime.
Namely: extract dosed with 25% of hydroxy anthracene derivatives.
Caution: Contraindicated during pregnancy and lactation.

Drinking herbal teas when you are constipated

The infusion of dandelion root stimulates the liver and allows to decongest it by strengthening its slightly laxative action. The infusion of frizzy patience is also recommended for its gentle action on the intestine.

Also, magnesium is useful in muscle spasms. Finally, by transforming the composition of the intestinal flora, the yogurt based acidophilus improve transit.

If a combination of these remedies brings no relief after 1 or 2 days, try, as a last resort, the cascara sagrada bark. This plant is a powerful laxative that stimulates intestinal contraction and should not be used for more than 1 or 2 weeks in a row.

As a preventive measure, wheat bran also is an excellent source of insoluble fiber that is an efficient ballast. Consume it daily in the form of cereals enriched with bran or whole bread.

What causes constipation?

In most cases, constipation results from a deficiency of dietary fiber and liquids. It is also often due to hepatic dysfunction: the bile salts produced by the liver are indeed natural laxatives essential to the proper functioning of the digestive system.

Other factors include lack of physical activity or a period of prolonged inactivity, severe depression and some physiological disorders such as hypercalcemia, diabetes, hypothyroidism, colon cancer, colopathies Functional and muscle spasms.

Abuse of laxatives or certain antacids may damage the intestine, while some drugs (including hypotension, antidepressants, and morphine analgesics) promote constipation.

Seek medical attention if constipation

Be aware of the following situations and see a doctor if necessary:

  • If you notice a sudden change in the frequency of your stools.
  • If constipation persists for two weeks despite remedial measures, or if persistent constipation is accompanied by unexplained weight loss.
  • If constipation causes fever and abdominal pain.
  • If the spasmodic pain is adamant or disrupts your daily activities.
  • If you see blood in your stool.
  • If constipation turns into diarrhea or if you start vomiting.
  • If you have recently started a treatment of which constipation can be a side effect.

Caution, if you are undergoing medical treatment, consult your doctor before taking any supplements

Other interesting information about constipation

What else?

  • Eat foods high in fiber: raw fruits and vegetables, pulses and whole grains. Apples (raw or cooked) are particularly indicated because they contain pectins, which act gently on the intestines.
  • Drink at least eight glasses of water or fruit juice per day.
  • Exercise regularly and, as much as possible, go to the bathroom as soon as you feel like it. In the case of constipation, it is essential to drink a lot, but not just anything.
  • Thus, alcohol and drinks containing caffeine cause water losses that aggravate constipation.

What’s up?

  • According to an American study conducted at the University of Nebraska, it is now recognized that psyllium accelerates remarkably the intestinal transit of subjects suffering from constipation.
  • Recent research in Seattle (United States) has shown that the incidence of colon cancer is much higher in people with constipation.
  • According to the researchers, the prolonged stay of the stools in the digestive tract further exposes the intestine to the potentially carcinogenic substances contained in the feces.
  • The results of the study confirm the interest for constipated people to take psyllium or other nutritional supplements daily.