Psyllium dosage recommendations
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Psyllium Dosage Recommendations for Cholesterol, Weight Loss, and Satiety
Cholesterol-Lowering Dosage and Effects
Research consistently shows that psyllium fiber lowers total and LDL cholesterol in a dose-dependent manner. Studies have used daily doses ranging from 3 to 20.4 grams, with significant cholesterol reductions observed across this range. The cholesterol-lowering effect increases with higher doses, and benefits are seen as early as two weeks into supplementation. A median dose of about 10.2 grams per day is commonly used in clinical trials and is effective for reducing LDL cholesterol, non-HDL cholesterol, and apolipoprotein B in both people with and without high cholesterol 14. In adolescents, a dose of 6 grams per day for six weeks also improved lipid profiles .
Psyllium Dosage for Weight Loss
For weight management, psyllium is most effective when taken just before meals. Meta-analyses of overweight and obese adults show that a mean dose of 10.8 grams per day, taken before meals for about five months, leads to significant reductions in body weight, BMI, and waist circumference . This dosage is well-tolerated and effective for supporting weight loss efforts.
Satiety and Appetite Control
Psyllium also helps control hunger and increase feelings of fullness between meals. Clinical trials have tested doses of 3.4, 6.8, and 10.2 grams taken before breakfast and lunch. All doses reduced hunger and increased satiety, but 6.8 grams provided the most consistent benefits. Most people tolerate these doses well, with only mild gastrointestinal symptoms reported .
Blood Sugar and Insulin Sensitivity
Psyllium supplementation can improve fasting blood sugar, HbA1c, and insulin resistance, especially at doses of 10 grams per day or higher. Lower doses may not have significant effects on these markers, and benefits are more pronounced with longer intervention periods (over 50 days) .
Safety and Micronutrient Status
Short-term supplementation with up to 15 grams of psyllium per day does not negatively affect micronutrient status in overweight and obese adults. No significant differences in serum micronutrient concentrations were found after three months of supplementation, suggesting that psyllium is safe for most people at these dosages .
Conclusion
Psyllium is effective for lowering cholesterol, supporting weight loss, improving satiety, and aiding blood sugar control. Most studies recommend daily doses between 6 and 15 grams, often split before meals for best results. These dosages are safe for short-term use and do not compromise micronutrient status. For cholesterol and blood sugar management, doses closer to 10 grams per day are most effective, while 6–10 grams per day is sufficient for appetite control and weight loss support 1234567.
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