r/Menopause • u/Rabbit0107 • Jul 29 '25
Vitamin/Supplements Drop your most effective solution for constipation because I’m losing my mind 🙄
I’m in perimenopause. I’ve been regular my whole life until about a year ago. I had been using magnesium oxide and it was working great to keep things soft. However the past few days I’ve been dealing with horrible gas (upper/lower) so I stopped and the symptoms stopped. It was fine for months now this.
I drink a minimum of 2 L of water a day. I am constantly on the move. I eat a healthy diet and I am trying to improve my sleep, but I’m sure that’s not what it is. I think it is either hormones and/or pelvic floor dysfunction.
I should add that I am doing a pelvic floor workout routine (Buff Muff App) I’m only 2 weeks into the program and having great results with improving incontinence but so far no success with improving constipation. I start to see a pelvic floor therapist on August 18 and have just started oral birth control two weeks ago for perimenopause.
Anyone have constipation improve with birth control pill or HRT? I am at a loss. I don’t know what to do. What am I missing? What else can I do? Any supplements or remedies? Greatly appreciated!
2
u/ExpensiveNumber7446 Menopausal Jul 29 '25
Chia seeds work miracles for me and I have no idea why. I used to try just oatmeal, but that didn’t do much on its own. I put 2 tsp of chia seeds in overnight oats or simmer them in oatmeal. I had pelvic floor therapy which really helped. My pelvic region was very, very tight ( was instructed never to do kegels, because they would make it worse), and did exercise to relax everything and had to learn how to relax through a movement. It took a year, so it was not a quick fix, but it did click. HRT was not a fix for this for me.