What are Glucomannan and Chromium? Glucomannan is extracted from the roots of the konjac plant, a natural, water-soluble dietary fibre. This fibre absorbs water, increases in volume and helps your bowel function. Chromium is an essential mineral that helps regulate blood sugar levels. According to research, 1g of glucomannan supplement 3 times a day is considered to be a sufficient amount. 6 There are no guidelines directing the appropriate use of glucomannan supplements. Depending on the aims of treatment, dosages of up to 9 grams (9,000 milligrams) per day, divided into three to four doses, are considered safe. Always be sure to take each dose with at least 8 ounces (250 milliliters) of water. There is no safe and effective dose of glucomannan for any health purpose because no sufficiently powered study has been conducted to determine one. That being said, clinical studies have found benefits associated with certain doses.

Fazelian S, Rouhani MH, Bank SS, Amani R. Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis. J Trace Elem Med Biol. 2017;42:92-96. doi:10.1016/j.jtemb.2017.04.008 Again the beneficial effect is obtained with a daily intake of 3 g of glucomannan in three doses of 1 g each, together with 1-2 glasses of water, before meals and in the context of an energy-restricted diet.Pittler, M. H. and Ernst, E. Dietary supplements for body-weight reduction: a systematic review. Am.J.Clin Nutr. 2004;79(4):529-536. View abstract. As with many types of fibre, glucomannan works by expanding in the stomach, helping you feel fuller. Now you know what there is to know about glucomannan – what it is, what it does, how it works. What is there left to know, other than what supplements you should be looking to buy? In another study of 11 type 2 diabetic patients, this supplement didn’t lower blood sugar, but it lowered total: HDL cholesterol ratio and blood pressure [ 15].

PCOS (polycystic ovary syndrome) can cause insulin resistance. In a study of 30 women with PCOS, glucomannan supplements reduced their glucose and insulin levels [ 32]. 7) Hyperthyroidism There are several glucomannan side effects that you should know about. It helps to control blood sugar levels and may even help with diabetes. It can also reduce the levels of LDL (bad cholesterol), which is the number one enemy of the heart. In addition, glucomannan may help to lower non-HDL cholesterol, which can also be a major contributor to cardiovascular disease. So, glucomannan may be beneficial for your health, lowering your risk of heart disease and diabetes. However, many people worry about adverse effects from glucomannan, especially people who take glucomannan before bed.

Clinical Studies

Glucomannan can also reduce the absorption of oral medications like sulfonylurea, a diabetes drug. This can be avoided by taking the medication at least four hours after or one hour before ingesting glucomannan. Summary So, while everyone’s body, metabolism and diet regime may differ, glucomannan may provide a helpful aid when it comes to feeling fuller for longer.

According to some researchers, glucomannan may cause a more gradual absorption of sugar, which reduces spikes in blood sugar levels [ 1]. Patients with type 2 diabetes were found to have lowered fasting blood glucose levels when taking Glucomannan, when compared to a placebo group 8, this could be a result of the slower absorption of food and decreased appetite 1.

When to take glucomannan supplements?

A study of 34 pregnant women showed that this fiber safely decreased blood glucose levels in both diabetic and non-diabetic patients [ 16]. 3) Constipation In a study with 48 hyperthyroid patients, those who received glucomannan, in addition to standard therapy, had significantly lower thyroid hormone levels during the first weeks of treatment [ 33]. 8) Skin Damage There are no deficiency symptoms, as Glucomannan is not something you can be deficient in. What are the risks associated and warnings with taking Glucomannan? Brand-Miller JC, Atkinson FS, Gahler RJ, et al. Effects of added PGX, a novel functional fibre, on the glycaemic index of starchy foods. Br J Nutr 2012;108(2):245-8. View abstract. Generally speaking, glucomannan is considered safe and tolerated by most adults. In more extreme circumstances you may experience side effects such as:

Glucomannan has been shown to have a number of positive effects on kidney health. It can be used to prevent the progression of kidney disease and is safe for diabetics. It also helps with hyperlipidemia and type 2 diabetes. It is safe to take glucomannan in the right dose, but it is important to discuss the risks and benefits with a physician. Glucomannan supplements are commonly available in 500 to 2,000 milligrams and are usually taken in the form of a liquid.Like all soluble fibres, glucomannan is highly absorbent, binding to water to form a gel. 5This helps: 6 For high cholesterol: Various glucomannan doses and dosage forms have been used for up to 12 weeks. These include eating biscuits containing 0.5-0.7 grams of glucomannan per 100 kcal, taking 2.4-3.9 grams of glucomannan supplements daily, eating bars containing 3.33 grams of glucomannan three times daily, or eating foods containing 5-10 grams of glucomannan daily. Chen HL, Sheu WH, Tai TS, et al. Konjac supplement alleviated hypercholesterolemia and hyperglycemia in type 2 diabetic subjects--a randomized double-blind trial. J Am Coll Nutr 2003;22:36-42. View abstract. Au-Yeung F, Jovanovski E, Jenkins AL, Zurbau A, Ho HVT, Vuksan V. The effects of gelled konjac glucomannan fibre on appetite and energy intake in healthy individuals: a randomised cross-over trial. British Journal of Nutrition. 2018;119(1):109-116. doi:10.1017/S0007114517003233