This is Part 3 of a 3-part gut health series. Missed the earlier posts? Start with 10 Habits to Keep You Regular and then catch up with the Get Moving Kiwi Smoothie.
We’ve covered a lot of ground in this series — hydration, fiber-rich foods, daily movement, and a morning smoothie loaded with kiwi and flaxseed. If you haven’t read Parts 1 and 2 yet, start there, because supplements work best when the lifestyle habits are already in place.
But before we get into today’s protocol, let’s talk about why keeping things moving really matters. Chronic constipation isn’t just uncomfortable — though the bloating and stomach aches alone are reason enough to take it seriously. Left unaddressed, it can contribute to fatigue, weight gain, poor skin, SIBO, thinning hair, weakened immunity, estrogen dominance, and even anxiety and depression. Your gut is connected to everything. When elimination is sluggish, the ripple effects show up all over your body.
The good news? There are natural ways to fix it.
Avoid Laxatives at All Costs
Most over-the-counter laxatives — think Miralax, Dulcolax, Ex-Lax, and Senokot — are gut irritants that force a bowel movement rather than supporting your body’s natural process. Over time, your gut can become dependent on them. When your body learns it doesn’t have to do the work, it stops trying — classic “use it or lose it.” That’s not a hole you want to fall into.
Magnesium citrate and vitamin C work differently. They’re natural osmotic agents, meaning they gently draw water into your GI tract to soften and bulk the stool, making it easier to pass a well-formed bowel movement. No irritation. No dependency. Just gentle support while your gut does what it’s designed to do.
The Level 1 Daily Bowel Booster Protocol
Sometimes, despite our best efforts, we get backed up. Travel or stress can throw off your routine — and that’s exactly when to reach for this bowel booster.
This is what I call Level 1 support — a gentle, natural starting point for anyone dealing with occasional or chronic constipation. Used together, these two supplements are a powerful team. On their own, each one is helpful but often not enough for someone with stubborn constipation. Together, they get things moving. Give it about three days before you expect to notice a shift — this isn’t an overnight fix, and that’s actually a good thing.
Magnesium Citrate (150mg per capsule) – Take 2–3 capsules in the morning and 2–3 capsules in the evening.
Vitamin C + Flavonoids (500mg of Vitamin C per capsule) – Take 1–2 capsules in the morning and 1–2 capsules in the evening.
Look for reputable brands like Thorne, Natural Factors, or Pure Encapsulations — all clean, well-absorbed options I use regularly with clients.
Start at the lower end of each range and adjust based on how your body responds. If things get moving a little too quickly, dial it back. If you’re not noticing much after a few days, you can nudge the dose up within the recommended range.
Putting It All Together
The most effective gut health approach is a layered one. The habits from Part 1 are your foundation, the kiwi smoothie from Part 2 is your daily ritual, and this supplement protocol is your backup — there when you need it, gentle enough to use consistently.
Your gut is always talking to you. These tools just help you listen — and respond — with a little more ease.
Not All Constipation Is Created Equal
If you’ve tried the habits, the smoothie, and this protocol and you’re still not finding relief — please know that’s not a failure. It just means your body may need a more personalized approach. Chronic constipation can have deeper root causes, and there are additional levels of support beyond what I’ve shared here.
If you’re ready to dig deeper, I’d love to help. Working with me 1:1 means we look at your full picture — your diet, your stress, your history — and build a protocol that’s designed specifically for you. Because your gut is unique, and it deserves more than a one-size-fits-all fix.
To your happy, healthy gut,
Jules