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.

Want the outcome before the arithmetic? The reason check opens any registry entry on this page with its trial result first, then compares your daily intake with the studied amount.

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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.