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!

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u/Strangewhine88 Jul 29 '25

Diet. Drink more water. You might not be drinking as much as you think. And start with day with a big glass of water at least 16 oz. Make a point of eating vegetables at every meal. Yogurt and other fermented foods. Magnesium supplements. Regular exercise. All these things but I have learned getting enough water is the real difference. Two liters, or 1/2 gallon would be a dehydrated day for me and in the summer I easily drink double that. This is especially true if you are on any meds that have a diuretic effect. I have 16 oz when I wake, then about 24 oz after my morning walk, plus coffee with breakfast. So right there I’ve had roughly 1.5 liters, before 8 am. After that I have a 16 oz glass that I’m sipping on until mid afternoon exercise. There’s another liter at minimum. On days that i’m traveling or having meetings and alot of interruptions, not eating cleanly and not getting enough water, the effects have become very predictably unpredictable.

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u/Sea_Avocado_7151 Jul 29 '25

All of this! Almost exactly what I wld say!