Educational dose math only — not medical advice, not a product recommendation, and not a pass/fail on whether a supplement will work for you.
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Trial reference

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Six RCTs in overweight and obese adults. Body weight fell 2.1 kg (95% CI −2.6 to −1.6), BMI 0.8 kg/m² and waist circumference 2.2 cm. 10.8 g/day is the mean dose across those trials, taken just before meals over a mean 4.8 months — the timing is part of the protocol, not a detail.

Educational only — not medical advice. Disclaimer.

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Median1 g
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Below98%

Bulk CSV dump 16 January 2026 · label entries through 2025. Disclosed amounts only — proprietary blends without gram weights excluded.

Trial floors

Primary

Weight-loss meta-analysis (mean dose, before meals) · 11 g over 4-5 months (medium evidence · how we grade this) · Benefit shown — Six RCTs in overweight and obese adults. Body weight fell 2.1 kg (95% CI −2.6 to −1.6), BMI 0.8 kg/m² and waist circumference 2.2 cm. 10.8 g/day is the mean dose across those trials, taken just before meals over a mean 4.8 months — the timing is part of the protocol, not a detail.

Secondary

Chronic constipation meta-analysis (response threshold) · 10–30 g over 4+ weeks (medium evidence · how we grade this) · Benefit shown — Sixteen RCTs in 1,251 chronically constipated adults. Symptom response was 66 percent on fibre versus 41 percent on control, and the subgroup analysis localized the effect to psyllium and pectin; stool frequency improved only above 10 g/day and only past four weeks. The classic dose-ranging study found 20 to 30 g/day beat 10 g on symptoms with dose-dependent stool weight gain, so titrate up from a teaspoon per dose instead of starting high.

Safety red flags

  • Take psyllium about two hours apart from your medications, each dose with a full glass of water, unless your prescriber or the drug label says otherwise.

Label reading notes

  • 10.8 g/day of psyllium husk is roughly three heaped teaspoons — most single-serving fibre gummies and capsules deliver a fraction of that.
  • Trials dosed it immediately before meals; taken at a random time of day it is a bowel-regularity product, not a weight protocol.
  • Psyllium is gel-forming and non-fermented. Inulin, glucomannan and wheat dextrin behave differently and do not inherit this evidence.
  • Take with a full glass of water and separate it from medications by about two hours — viscous fibre can slow drug absorption.