health guides
Constipation
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
| Supplement | Amount | Why |
|---|---|---|
Cascara | 20 to 30 mg of cascarosides per day for no more than ten days |  [3 stars] Cascara is considered a stimulant laxative because it stimulates bowel muscle contractions. Cascara has a milder action compared to other stimulant herbs. |
Flaxseed | 1 Tbsp (15 ml) whole or ground with a full glass of water, one or two times per day | [3 stars] Linseed is a mild bulk-forming laxative that’s best suited for long-term use in people with constipation. |
Glucomannan | 3 to 4 grams daily in water, followed by a second glass of water | [3 stars] Glucomannan is a water-soluble dietary fibre that has shown to be effective as a bulk-forming laxative. |
Probiotics | Amount depends on the probiotic strain used | [3 stars] Research has shown that the probiotic strain Lactobacillus casei Shirota may help relieve chronic constipation after two weeks of supplementation. |
Psyllium | 5 to 10 grams daily in water, followed by a second glass of water | [3 stars] Psyllium is a mild bulk-forming laxative that’s best suited for long-term use in people with constipation. |
Senna | 20 to 60 mg of sennosides per day for no more than ten days | [3 stars] Senna is considered a stimulant laxative because it stimulates bowel muscle contractions. Senna is the most popular of these stimulant herbs. |
Alder Buckthorn | 20 to 30 mg of anthraquinone glycosides (calculated as glucofrangulin A) per day |  [2 stars] Alder buckthorn is considered a stimulant laxative because it stimulates bowel muscle contractions. |
Aloe | Refer to label instructions | [2 stars] Aloe is considered a stimulant laxative because it stimulates bowel muscle contractions. Aloe is very potent and should be used with caution. |
Basil | Take as tea (2 tsp in 2 portions of water), or as a tincture or capsules (follow label instructions) | [2 stars] Basil seed has been found to relieve constipation by acting as a bulk-forming laxative in one preliminary study. |
Buckthorn | 20 to 30 mg of anthraquinone glycosides (calculated as glucofrangulin A) daily | [2 stars] Buckthorn is considered a stimulant laxative because it stimulates bowel muscle contractions. |
Rhubarb | Follow label instructions | [2 stars] Rhubarb is considered a stimulant laxative because it stimulates bowel muscle contractions. |
Bladderwrack | Refer to label instructions |  [1 star] Alginic acid, one of the major constituents in bladderwrack, is a type of dietary fibre that may be used to relieve constipation. |
Chlorophyll | Refer to label instructions | [1 star] Chlorophyll, the substance responsible for the green colour in plants, has been shown to ease chronic constipation in elderly people. |
Dandelion | Refer to label instructions | [1 star] The bitter compounds in dandelion leaves and root are also mild laxatives. |
Fenugreek | Refer to label instructions | [1 star] Fenugreek is a mild bulk-forming laxative that’s best suited for long-term use in people with constipation. |
Fo-Ti | Refer to label instructions | [1 star] The unprocessed roots of fo-ti possess a mild laxative effect. |
Psyllium (Parkinson’s Disease) | 3 to 5 grams taken at night with a one to two glasses of fluid | [1 star] Preliminary research has shown that psyllium seed husks improve constipation and bowel function in people with Parkinson’s disease and constipation.
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.
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