The first place to start is Essential Magnesium. Magnesium helps draw water into the stool and supports gentle, regular bowel movements. It works as a natural osmotic laxative and may also help improve sleep quality. It can be taken at bedtime, with a typical dose of 2 to 4 capsules, depending on individual response.

If additional support is needed, Motility Activator can be added. Motility Activator is a prokinetic made from ginger that supports the gut’s natural cleaning waves that move contents through the intestines. On its own, it is not a laxative, but when taken together with Essential Magnesium at bedtime, it can significantly improve bowel regularity and help reduce bloating. The usual dose is 1 to 2 capsules at bedtime, alongside Essential Magnesium.

In more persistent cases, if bowel movements are still not regular despite using Essential Magnesium (up to 4 capsules) and Motility Activator (up to 2 capsules) at bedtime, Aloe Pro may be added. Aloe Pro contains dried aloe vera leaf, which acts as a natural stimulant laxative to help trigger bowel movements. It should be taken as 1 capsule at bedtime and used as needed rather than daily.

A broad-spectrum probiotic, such as Probiotic 100 Billion or 225 Billion, can be helpful for constipation by improving the diversity and balance of the gut microbiome. A healthier microbiome can support more regular bowel movements and improved stool consistency over time.

Fiber can be helpful for constipation as long as it does not worsen bloating. Prebiotic Fiber helps soften and bulk stools while nourishing beneficial gut bacteria and is made from green banana flour, potato starch, and larch arabinogalactans. Fiber may be especially helpful for individuals with diverticulosis or for those whose diets are low in fruits and vegetables. In general, women should aim for about 25 grams of fiber per day, while men should aim for approximately 38 grams per day.