What is glucomannan?
Glucomannan is a type of soluble fiber that comes from the konjac root. It’s often used as a food thickener or gelling agent, but it can also be taken as a supplement to promote weight loss and lower blood sugar levels.
Some research suggests that glucomannan may help with weight loss by absorbing water and creating a feeling of fullness in the stomach. It may also slow down the absorption of sugar and reduce fat storage.
Additionally, glucomannan has been shown to lower blood sugar levels by slowing down carbohydrate absorption and promoting insulin sensitivity. This effect may be especially beneficial for people with type 2 diabetes.
If you’re considering taking glucomannan supplements for weight loss or any other purpose, talk to your doctor first to see if they’re right for you.
Side Effects
Glucomannan is generally considered safe. However, it can cause digestive side effects like bloating, gas, and diarrhea in some people.
Additionally, glucomannan may interfere with medication absorption. If you take any medications, talk to your doctor before taking glucomannan supplements .
Some research shows that glucomannan can cause mild gastrointestinal side effects like bloating and flatulence . These effects are most common when the supplement is first started and typically go away over time.
If you experience any adverse effects after taking glucomannan, stop using the supplement and talk to your doctor.
Dosage and Preparation
Glucomannan supplements are typically sold in powder or capsule form.
The recommended dose of glucomannan is 1 gram (g), taken before meals with 8 ounces (oz) of water .
Glucomannan powder can also be added to food or beverages. Just be sure to mix it well so it doesn’t clump.
What to Look For
When purchasing glucomannan supplements, look for products that are:
Made from konjac root powder
Free of other ingredients, fillers, or binders
Third-party tested for quality and purity
If you have any underlying health conditions or take medications, talk to your doctor before taking glucomannan supplements. Self-treating a condition and avoiding or delaying standard care may have serious consequences.
Pharmacokinetics
Glucomannan is a soluble fiber that is derived from the konjac root. Once ingested, it absorbs water and becomes gel-like in the stomach .
Glucomannan has been shown to slow down the absorption of carbohydrates and promote insulin sensitivity . These effects may help explain why glucomannan can be effective for weight loss and blood sugar control.
Mechanism of Action
Glucomannan may promote weight loss by reducing appetite and calorie intake.
One study showed that glucomannan, when taken before a meal, reduced calorie intake by an average of 21% .
Another study found that glucomannan supplements increased feelings of fullness and helped participants eat fewer calories throughout the day .
Additionally, glucomannan has been shown to slow down the absorption of sugar and reduce fat storage . These effects may help explain how glucomannan can aid in weight loss.
Research to Date
Animal and test-tube studies suggest that glucomannan has several health benefits, including weight loss, lower blood sugar levels, and improved cholesterol .
However, human research is needed to confirm these effects.
Weight Loss
Glucomannan may promote weight loss by reducing appetite and calorie intake.
One study showed that glucomannan, when taken before a meal, reduced calorie intake by an average of 21% .
Another study found that glucomannan supplements increased feelings of fullness and helped participants eat fewer calories throughout the day .
Additionally, glucomannan has been shown to slow down the absorption of sugar and reduce fat storage.
Alternatives to Glucomannan
If you’re looking for other ways to promote weight loss, there are several options available.
Weight loss strategies that have been shown to be effective include reducing calorie intake, eating more protein and fiber, and exercising regularly .
Additionally, certain supplements may also help promote weight loss. Conjugated linoleic acid (CLA), green tea extract, and Irvingia gabonensis are just a few examples .
If you’re considering taking any of these supplements for weight loss, talk to your doctor first to discuss whether they’re right for you.
