Glucomannan – Health Benefits, Dosage, Safety, Side Effects

When it comes to dietary fiber, glucomannan has its fair share of positive traits and this is why it is used in oral supplements nowadays. This fiber is extracted from the Konjac root and is …

Glucomannan - Health Benefits, Dosage, Safety, Side Effects

When it comes to dietary fiber, glucomannan has its fair share of positive traits and this is why it is used in oral supplements nowadays. This fiber is extracted from the Konjac root and is known to help with constipation and even control blood sugar levels in your body. 

The most common use of Glucomannan is seen in weight loss supplements because this fiber can be an effective source in making a human stomach feel like it’s full, which cuts the excessive calorie intake, resulting in weight loss. 

To know more about Glucomannan – Health Benefits, dosage, safety, Side Effects, continue reading. 

Overview Of Glucomannan

Also known as Konjac Mannan, this is a dietary fiber that comes from the Konjac roots. This polysaccharide is water soluble and can be used to make medicines and food. 

It is not just restricted to the Asian culture anymore; many supplement manufacturers have found ways to include it in their supplement products as part of key ingredients. 

This fiber can slow down the absorption of cholesterol and sugar in your stomach, which eventually aids to maintain blood sugar and cholesterol levels. On top of that glucomannan can curb human appetite by forming a gel-like barrier in the gut. 

For as long as it works your hunger will be somewhat contained. No calorie intake means, there is no possibility of weight gain. 

What Are The Benefits Of Glucomannan?

Glucomannan fiber has numerous advantages for human health if consumed properly. It is mainly known to treat people with constipation and those who have high cholesterol.

Don’t be confused, we said it is an item with numerous benefits. Consuming glucomannan can help you with:

Ameliorate Digestion And Relieve Constipation

It has been proven that soluble fibers can aid with food digestion in the stomach. Glucomannan is a resourceful fiber that will protect and revitalize your digestive tract. It is also a prebiotic that helps with the buildup of Lactobacilli and Bifidobacteria. These are directly involved in making bowel movements fluent and so they can relieve constipation. 

Cut Down Cholesterol And Blood Sugar

The gel-like substance that it produces can slow the circulation of glucose in the body and eventually lower the blood sugar rate. It also absorbs bile acid and cholesterol, thus you remain healthy. With low blood sugar and cholesterol, you can be relieved from certain stages of diabetes. 

Aids Weight Management

What’s surprising is that glucomannan is a good weight loss aid for your body. Having this fiber will create a film in the stomach that will compensate for the empty parts, making you feel fuller most of the time. With curbed hunger, you can expect to gain less, as simple as that. 

What Dose Should You Follow?

9000 mg of glucomannan in one day is considered a safe bet. Keep in mind, you should not consume all at once, rather split the dose 3 times a day for better absorption and effect. 

3.6 grams of Glucomannan have shown therapeutic properties to those with diabetes. For most medicines and supplementation it is wise to stay by the limit of 3 to 4 grams each day and continue for 3 months. Children should limit the dose to 2 grams per day. 

Possible Side Effects Of Glucomannan

Generally, glucomannan is a well-tolerated fiber with minimal to no side effects. That being said, every person is different and some might end up with mild side effects such as:

  • Flatulence
  • Diarrhea
  • Bloating stomach

When consumed without water, there are chances of choking if the fiber unwantedly expands on the throat line. 

Is Glucomannan Safe? Can I Use Supplements Containing Glucomannan?

As we said, glucomannan is a safe fiber with minimal side effects. When used as a food additive, it has shown no concerning issues. However, pills containing glucomannan can come up with some bloating and diarrhea, but that will ease away in time. 

If you want to use a supplement such as a fat-burning product containing glucomannan, we would suggest you talk to a physician first before starting any dose. 

Glucomannan has its own recommended dose as we already mentioned, but some supplementary products can contain glucomannan on higher counts and swallowing numerous pills throughout the day can make you feel some discomfort. 


If you were wondering what glucomannan is and how it works on your body, then you know the answer by now. The glucomannan – health benefits, dosage, safety, side effects discussion is dedicated to people who have been taking glucomannan supplements and those thinking of using one. 

Glucomannan has been used in Asian culture for medicinal purposes and food preparation. Many supplement brands have started to use glucomannan as well. It does have the property to treat diabetes, lower blood sugar levels and treat constipation. It can also be an excellent weight loss aid if you are health conscious. 


Ramya DeviDevaraj, Chagam KoteswaraReddy, BaojunXu. Health-promoting effects of konjac glucomannan and its practical applications: A critical review. Volume 126, 1 April 2019, Pages 273-281.

Joyce K. Keithley, Barbara Swanson, Susan L. Mikolaitis, Mark DeMeo, Janice M. Zeller, Lou Fogg, and Jehan Adamji. Safety and Efficacy of Glucomannan for Weight Loss in Overweight and Moderately Obese Adults.PMCID: PMC3892933. PMID: 24490058. Published online 2013 Dec 30. doi: 10.1155/2013/610908

V Vuksan, D J Jenkins, P Spadafora, J L Sievenpiper, R Owen, E Vidgen, F Brighenti, R Josse, L A Leiter, C Bruce-Thompson. Konjac-mannan (glucomannan) improves glycemia and other associated risk factors for coronary heart disease in type 2 diabetes. A randomized controlled metabolic trial. Diabetes Care. 1999 Jun;22(6):913-9. PMID: 10372241. DOI: 10.2337/diacare.22.6.913

Jordan Kally is a certified strength and conditioning specialist and a registered yoga teacher. Jordan is a gym owner in New York, where he holds personal training/health coaching sessions. He teaches classes on topics which include exercise, weight loss, stress management, sleep, and healthy eating.

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