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Dietary supplements · Psyllium
Psyllium husks, the part of the seed that swells in water

Psyllium husks, the part of the seed that swells in water

Bastique (Cary Bass) · CC BY-SA 3.0

Strong evidence16 studies
How we rate

“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.

Psyllium

A soluble fiber that swells upon contact with water. Studied for bowel movement, satiety, and cholesterol.

HeartDigestionBlood sugarWeight loss

Benefits

  • Lowers LDL cholesterol by 7 to 20 % according to trials, as a complement to a low-fat diet
  • More effective than docusate against chronic constipation: more numerous, heavier, better hydrated stools (170 participants)
  • Delays stomach emptying, increases satiety, and decreases hunger
  • Lowers fasting blood sugar and glycated hemoglobin in type 2 diabetics in 8 weeks

Precautions

Always with plenty of water: taken dry, psyllium can block the esophagus. To be taken at least two hours away from any medication, whose absorption it reduces. Frequent bloating the first few days. Also good to know: against simple constipation, prunes performed better than psyllium in a direct comparative trial.

Recommended dosage

Around 10 g per day, often 5 g twice a day.

How to take it

  • Dose: around 10 g per day, often 5 g twice a day, or 3.4 g three times a day in cholesterol trials.
  • Against constipation: 5 g twice a day increased stool frequency and weight in 8 weeks. Compared to prunes, however, it performed less well.
  • For cholesterol: approximately −7 % LDL with 10 g per day, as a complement to a low-fat diet.
  • With meals: added to a meal, it reduced the subsequent rise in sugar and insulin, and slowed stomach emptying.

What the studies say

  • This meta-analysis, combining 8 controlled studies on hundreds of people, examined the effects of psyllium (10.2 g/day) as a supplement to a low-fat diet for hypercholesterolemia. The results show that psyllium significantly reduced total cholesterol by 4% and LDL cholesterol by 7%. The study concludes that psyllium is well-tolerated and safe for improving the lipid profile.

    Anderson JW, Allgood LD, Lawrence A, Altringer LA, Jerdack GR, Hengehold DA, Morel JG. — The American journal of clinical nutrition (2000) — View the source study

For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more