Protocol · Digestive
Constipation Protocol
Magnesium and Psyllium Husk are the core of this stack, with 2 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Constipation.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
4 supplements · 2 graded · 1 confirmed study
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Magnesium | Amount listed: 400–800 mg daily (citrate or oxide form) | Draws water into the intestines via osmotic effect and relaxes smooth muscle to promote bowel movements
| Not graded yet | ||
| Psyllium Husk | Amount listed: 5–10 g daily with plenty of water | Soluble fiber absorbs water to form gel-like bulk, stimulating peristalsis and softening stool
| Grade C for Constipation Signs and Symptoms1 study · 297 people | ||
| Supporting stackListed as additions to the core | |||||
| Senna | Amount listed: 15–30 mg sennosides at bedtime | Anthraquinone glycosides stimulate colonic myenteric plexus, increasing peristalsis and fluid secretion
| Grade C for Constipation Signs and Symptoms2 studies · 30 people | ||
| Probiotics | Amount listed: 10–20 billion CFU daily (Bifidobacterium strains) | Modulates gut microbiome, produces short-chain fatty acids, and enhances colonic motility | Not graded yet | ||
Confirmed studies for Probiotics (titles as PubMed lists them) | |||||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
Each opens third-party tested products, matched to the dose above where we can.
- Grade C
- Grade C
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How this protocol works
In plain language
Constipation occurs when stool moves too slowly through the colon, allowing excess water absorption and creating hard, difficult-to-pass stools. This can result from inadequate fiber, dehydration, medication side effects, or reduced gut motility. The goal of treatment is to soften stool, increase bulk, and stimulate intestinal movement.
- Magnesium (citrate or oxide form) acts as an osmotic laxative, drawing water into the intestines. This softens stool and triggers the gastrocolic reflex. Studies show moderate improvement in bowel frequency and stool consistency. Take at bedtime for morning relief.
- Psyllium husk is a soluble fiber that absorbs water and expands to form a gel-like mass. This adds bulk to stool, which stimulates peristalsis (the wave-like muscle contractions that move stool along). It also promotes healthy gut bacteria.
- Senna is a stimulant laxative derived from the Cassia plant. It directly activates nerves in the colon wall, triggering contractions and fluid secretion. Best for occasional use rather than daily—save it for when other methods aren't enough.
- Probiotics (especially Bifidobacterium strains) improve constipation by producing short-chain fatty acids that stimulate motility and by restoring healthy gut bacteria balance.
Expected timeline: Magnesium works within 6-12 hours. Psyllium shows benefits within 24-72 hours with consistent use. Senna acts within 6-12 hours. Probiotics require 2-4 weeks for full effect.