Does glucomannan actually work for weight loss?

The world of weight loss is full of advice. Many people will tell you the answer is a balanced diet. Others will swear by a certain supplement or exercise plan. But the truth is, weight loss is an individual journey. What works for some doesn't work for others.

At Juniper, we're not here to tell you what to do. We're here to help you understand all your options and find the ones that work best for you.

Which brings us to glucomannan: a trending weight loss supplement that, to be honest, has mixed results. Don't be fooled by its fancy name, it's essentially dietary fibre wrapped up in a more exciting package.

This article is a short and sweet guide that helps you save time from searching 'glucomannan weight loss' across the internet. We'll answer all your questions on the fibre supplement, including whether it can aid weight loss, how to take glucomannan and possible side effects to be aware of.

What is glucomannan?

Glucomannan is a type of dietary fibre that is commonly found in the roots of the konjac plant. You might also see it referred to as konjac glucomannan [1].

The konjac plant is native to Asia and has been used in traditional medicine for hundreds, maybe even thousands of years.

What does glucomannan do in your body?

The big headline here is that glucomannan is a type of soluble fibre. That means it dissolves in water to create a thick, gel-like substance which is good for your digestive tract [8].

This gel-like substance slows down your digestion, which helps reduce appetite. That means you should feel fuller for longer. It can also help soften your stool, which is good for healthy bowel movements [6].

Some other beneficial effects of konjac glucomannan include [2][3][4][9]:

• It helps reduce cholesterol absorption, which leads to lower total and LDL cholesterol levels
• It helps support healthy gut bacteria, in particular some strains which have been linked with obesity
• It helps increase short-chain fatty acid production, which can also support good gut health
• As a type of viscous dietary fibre, it can help regulate your blood sugars
• It may help reduce inflammation in your body

What does the research say about glucomannan and weight loss benefits?

We know that dietary fibre has a role to play in a balanced diet and weight loss. But what about fibre supplements? There's a bit to unpack here, so we’ll do our best to keep it simple.

The main way that glucomannan helps promote weight loss is by making you feel full. This generally leads to eating less or a lower calorie intake, which is a key part of weight loss [1].

One systematic review and meta-analysis found that taking 5g of konjac glucomannan per day for a period of 12 weeks or more could lead to a body weight reduction between 1.5-4.5kg [4]. 

Maybe you’re wondering, if glucomannan supplementation works so well, then why isn’t everyone doing it? Well, that’s because the research results are a mixed bag [3].

Some studies have positive results, but many find no major difference. Many of the clinical studies with positive results also have small sample sizes, which makes it hard to apply to a general population [2].

The dose also seems to be important, as a separate study using 3.99g of glucomannan per day did not lead to significant weight loss [2].

Then there’s the fact that while glucomannan might help with modest weight loss, it doesn’t affect body composition.

If you’re looking to tone your body with more muscle mass or lose centimetres from your waist or hip circumference, you’ll need to focus on exercise too [2].

If we were to sum it up in one sentence, it would be this: glucomannan shows good potential to support weight loss, but it’s not a magic potion. If you’re still interested in giving it a try, we recommend chatting with your doctor or another health professional first.

How to take glucomannan for weight loss

The recommended dose of glucomannan for weight loss is around 3-5g per day. This dose is usually split between all 3 meals [4]. For example, if you were aiming for 3g across your day, then you’d take 1g before each meal.

Taking glucomannan supplements alongside a full glass of water is important to support your digestion and help avoid blockages in the throat or gut.

Remember, you don’t get fibre only from supplements – it’s also in food. Along with glucomannan, you might be getting dietary fibre from foods like oats, apples, carrots, sweet potato or green beans [6].

For soluble fibre, the recommended maximum dose is 10g per day [2]. That means you should think about balancing your supplement use with the fibre from a healthy diet.

Figuring all of this out on your own can be hard, which is why we always recommend working with a qualified health professional. You could talk to your doctor, a dietitian or consider a weight loss program with all the support in one.

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 20% body weight loss. 

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

Side effects of glucomannan

One of the good things about glucomannan supplements is that they come with very few side effects. Across multiple studies, only a few participants reported any issues. Mostly these were struggles with their gut – like bloating, constipation or diarrhoea [3].

These gut issues were most likely to happen in the first 1-3 days of glucuomannan supplementation and only lasted for a few hours after each dose [2].

Drinking plenty of water is a good way to keep your gut healthy and help manage side effects. Staying with the recommended dosage of around 5g per day is a good idea too. 

While most people do just fine on glucomannan, some groups should be cautious.

Anyone with serious gut health issues should talk to their doctor before taking glucomannan, as it could worsen their symptoms.

People using weight loss medications might also have trouble with glucomannan, since both GLP-1 medications and glucomannan work by slowing down digestion and helping you feel full. If you take them together, you might find your bowels become too slow, or you end up feeling uncomfortably full [7]. 

So, we know we’re repeating ourselves, but do check in with your health provider first before you try out anything new.

Are there any risks to weight loss supplements?

From glucomannan to psyllium husk and even natural GLP-1 supplements – there’s no shortage of weight loss supplements that you might come across.

We’re not going to dive into the evidence on all of them or whether they work in this article. But, we did want to clear up the difference between dietary supplements and clinically-proven medications.

In the UK, supplements are classified as foods [5]. This means they don’t have to go through randomised control trials before they’re released to the public.

While regulatory bodies and the government are keeping an eye on whether they’re safe or cause side effects, this happens in real-time once people are already using them. 

This lack of regulation and testing also means that the way supplements are made is not always pure. Some supplements might contain substances you don’t expect, like stimulants, antidepressants or laxatives.

That’s not to say that every supplement is unsafe or low quality. It’s really just a bit of added perspective.

If you’re thinking about using supplements for your health or weight loss goals, make sure to do your research. The easiest option is asking a qualified health professional for advice. If you're researching on your own, make sure to find quality articles (like this one) that include clinical studies.

Is glucomannan right for you?

The key part of this question is you. Every person reading this article will have a different body type, genetics, diet, lifestyle, weight loss goal…and the list goes on. We can’t speak for all of you at once, so there’s no single answer.

Here’s what we can say: there is some evidence that glucomannan can promote weight loss. But, if you’re thinking about trying it, seek personalised health advice. Your doctor is the best person to provide professional medical advice that takes all of your individual needs into account.

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