Glucomannan For Weight Loss: How This Natural Fibre Can Help

In the confusing world of dietary aids and supplements, we aim to bring you evidence-based information so you can make the right decisions for you and your weight loss goals. One question our clinical experts get asked about regularly is how effective weight loss supplements are, and which ones we recommend. Today, we’re looking at the supplement glucomannan specifically – and hope to shed light on what it is, how it works and how it might help support your weight loss journey. 

What is Glucomannan?

Glucomannan is a water-soluble dietary fibre which comes from the roots of the konjac plant. It is available as a supplement but is also used as a food additive – its ability to absorb high quantities of water makes it an effective emulsifier and thickener. [1] While it is not a substitute for a healthy diet, exercise or proven weight loss treatments like Wegovy and Mounjaro, glucomannan may contribute to weight loss when taken as part of an energy-restricted diet. Read on to understand how. 

Benefits of Glucomannan for Weight Loss

Glucomannan has been shown to have a significant effect on body weight loss but only when taken before meals (as a pre-load) in the context of an energy-restricted diet. [2] However, the results from clinical studies have been mixed, so more research is needed to fully establish the weight loss benefits of glucomannan. 

How Glucomannan Promotes Satiety

Glucomannan can absorb up to 10-15 times its weight in water. Once ingested, it expands significantly in the stomach to form a thick gel, which can help you feel fuller for longer. [4] Glucomannan can also slow stomach emptying, further increasing the feeling of satiety. [3]

Optimal Dosage of Glucomannan

In the UK, the recommended dosage of glucomannan for weight loss is 3 grams per day, taken in three 1 gram doses. Each dose should be taken with 1-2 glasses of water before meals. [3] 

How Glucomannan Can Help With GLP-1 Side Effects

If you are using a GLP-1 medication such as Wegovy or Mounjaro for weight loss, adding glucomannan to your treatment plan can help alleviate common side effects. For instance, it can ease constipation by adding bulk to stools. Glucomannan also helps prevent weight regain by suppressing appetite and promoting feelings of fullness, making it easier to stick to a healthy eating plan. For long-term weight loss maintenance, its appetite-suppressing properties make glucomannan a great option to help manage hunger and support lasting weight management.

Precautions and Considerations

Glucomannan is well tolerated and generally considered to be a safe dietary supplement. The reason it is so important to take glucomannan supplements with water, is to make sure the capsule reaches the stomach before it is absorbed. Because of its ability to absorb water and expand, it would be dangerous for this to happen in your throat or food pipe as it could cause obstruction or choking.

If you’ve already embarked on your weight loss journey with us at Levity – you can use your unlimited clinical check-ins to ask us any more questions relating to food supplements while taking GLP-1 medication. Or, if you haven’t yet started and want to find out what treatment is right for you, just visit our website here.

References

[1] Katsuraya K, Okuyama K, Hatanaka K, Oshima R, Sato T and Matsuzaki K, 2003. Constitution of konjac glucomannan: chemical analysis and 13C NMR spectroscopy. Carbohydrate Polymers, 53, 183-189

[2] Scientific Opinion on the substantiation of health claims related to konjac mannan (glucomannan) and reduction of body weight (ID 854, 1556, 3725), reduction of post-prandial glycaemic responses (ID 1559), maintenance of normal blood glucose concentration. EFSA Journal. 2010 Oct;8(10):1798.

[3] Zalewski BM, Szajewska H. Effect of glucomannan supplementation on body weight in overweight and obese children: protocol of a randomised controlled trial. BMJ Open. 2015 Apr 13;5(4):e007244–4. 

[4] Keithley JK, Swanson B, Mikolaitis SL, DeMeo M, Zeller JM, Fogg L, et al. Safety and Efficacy of Glucomannan for Weight Loss in Overweight and Moderately Obese Adults. Journal of Obesity [Internet]. 2013;2013:1–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3892933/