Metamucil is the best-known psyllium product, but psyllium is also available in less expensive store brands of laxatives.
Psyllium can help relieve both constipation and diarrhea, and is used to treat irritable bowel syndrome and other intestinal problems. Psyllium may also help regulate blood sugar levels in people with diabetes.
Studies have shown that psyllium can lower both total and LDL (bad) cholesterol levels, which may help reduce the risk of heart disease.
How much does Metamucil lower LDL cholesterol?
In a meta-analysis1 of 8 studies involving 384 people with high cholesterol levels who had been following a low-fat diet for several weeks, adding psyllium supplementation lowered LDL cholesterol an additional 7%.
Another well-designed study,2 from the Veterans Affairs Medical Center in Lexington, Kentucky, found that 197 people who had been taking psyllium for 6 months netted LDL cholesterol levels that were 6.7% lower than the 51 people in the placebo group.
What dosage should I take?
In general, each 2 grams of soluble fiber added to a diet will lower LDL cholesterol by about 1%, or maybe a bit more.
In the above meta-analysis, the dosage used to achieve the 7% drop in LDL was 10.2 grams of psyllium daily, which is the equivalent of about 3 teaspoons daily of Sugar-Free Metamucil.
The dosage in the Veterans Affairs study was the same – 10.2 grams daily.
If you’re purchasing fiber supplement brands other than Metamucil, make sure they’re psyllium-based, not cellulose-based.
When should I take Metamucil?
To get the cholesterol-lowering benefit, take 1 teaspoon of Sugar-Free Metamucil with a full glass of water no more than 15 to 30 minutes before a meal.
The psyllium needs to be in your GI tract the same time as your meal. Once it reaches your stomach, it starts dissolving into a gel-like substance. It binds with the bile acids that form cholesterol, and in doing so, “mops” up cholesterol. More cholesterol ends up in your bowel movements, and less ends up being reabsorbed in the blood.
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