I take 300 mg magnesium citrate capsules and it was working great for me but recently hasn’t been working as well. My doctor told me I could go up to 400 mg, so I’m trying that for now. Sources I’ve seen online by GI dieticians reference 400-800 mg for constipation.

I’ve tried Natural Calm too, in lemon raspberry. It tastes like raspberry iced tea to me, but for some reason it doesn’t seem as effective.

My other go-to has been chia seed pudding. I take two teaspoons of chia seeds and gel them in yogurt or a smoothie and/or kiwi. My GI doc actually recommended that. There’s a study that eating two green kiwi a day was effective in reducing constipation. Two actually gave me diarrhea lol.

It may be worth considering other contributing factors or consulting with a GI dietician. I got the most help from working with a pelvic PT (I have pelvic floor dysfunction and she also taught me abdominal massage, which you can look up online to improve motility. I imagine that may help with tortuous colon) and a GI dietician. I learned it’s actually possible to have too much fiber, especially in a situation like this where it’s hard for your body to move things along.

I found this article helpful (it’s where I found the info about the magnesium citrate dosage): https://www.fodmapeveryday.com/the-scoop-on-increasing-your-ability-to-poop-strategies-for-alleviating-constipation/.

Good luck to you!