Generality
Glucomannan is a high molecular weight polysaccharide, formed by the concatenation of many small units of glucose and mannose (a very common sugar in plant polymers).
Glucomannan is extracted from the tuber of Amorphophallus konjac (see figure), a plant used in Japanese cooking as a gelling agent.
Purified glucomannan is considered to be one of the most effective products for promoting weight loss.
This fiber has in fact the ability to attract a lot of water, increasing its volume up to 60-100 times and giving rise to a soft gelatinous mass.
Indications
Why is glucomannan used? What is it for?
Glucomannan is mainly used as a laxative, although several studies have now well characterized its hypoglycemic and lipid-lowering activity.
The clinical applications of glucomannan can be traced back to its biological role.
In fact, once ingested, glucomannam reaches the intestinal environment unaltered, resisting the hydrolytic activity.
In the intestinal lumen, glucomannan is degraded by the intestinal bacterial flora, with the formation of biologically active molecules such as short-chain fatty acids, mannose and other sugary residues.
These molecules would exert the metabolic actions of glucomannan, also acting directly on the intestinal microbiota.
To the metabolic action of the glucomannan catabolites would be added the mechanical action (produced by the undigested glucomannan share), capable of increasing the fecal mass by recalling water and facilitating the evacuation, and at the same time slowing down the intestinal absorption of sugars and fats .
Properties and Effectiveness
What benefit has glucomannan shown during the studies?
In addition to the well-characterized laxative activity, evidently supported by the contextual intake of liquids, recent studies have ascribed to glucomannan additional properties that are precious for the human organism.
In a very recent clinical trial, daily supplementation with 1 g of glucomannan in 20 obese women, would have contributed to a significant lowering of blood LDL cholesterol concentrations, thus reducing cardiovascular risk. Positive activity would also be observed for fasting glucose and glycosylated hemoglobin.
The data of other works, which attribute antiobesigenic activity to glucomannan, are also very interesting. More precisely, the intake of about 4 g of glucommanan per day, in a controlled low-calorie dietary context, would have improved adherence to the diet, contributing at the same time, both to a further lowering of lipid and glycemic concentrations, and to a more adequate weight loss.
By virtue of these results, glucomannan is currently used successfully as an adjuvant to the low-calorie diet in weight loss.
Dosage and method of use
How to use glucomannan
The normally recommended intake dose varies from 1 to 4 grams per day.
Glucomannan supplements are available in dry extract-based powder or tablet form. The best time to take them is half an hour before main meals, in order to favor the maximum reduction of appetite.
In fact, if the quantity of water is not sufficient, glucomannan could even accentuate constipation.
Generally, there are supplements on the market containing a number of 500 mg glucomannan capsules.
The recommended dose is 6 tablets per day, one of which can be taken before breakfast, three before lunch and two before dinner. If, on the other hand, the evening meal is more abundant than the afternoon one, it is better to take the maximum dose (3 tablets) before dinner.
Side effects
The most commonly observed adverse reactions following the use of glucomannan affect the gastrointestinal tract and include: bloating, flatulence, abdominal distension and cramping pains.
More rare is the onset of diarrhea or intestinal or esophageal obstruction; the latter eventuality is generally linked to the intake of glucomannan tablets immediately before bedtime, while intestinal obstructions are more likely when the supplement is taken in the context of a low-fluid diet.
Contraindications
When should glucomannan not be used?
The use of glucomannan is contraindicated in case of hypersensitivity to the active ingredient, intestinal obstruction and esophageal pathologies.
Pharmacological interactions
What drugs or foods can modify the effect of glucomannan?
It has been widely demonstrated that glucomannan can reduce intestinal absorption of fat-soluble vitamins, taken both in supplement form and through food.
Precautions for use
What do you need to know before taking glucomannan?
The use of glucomannan during pregnancy and subsequent breastfeeding should be avoided or supervised by medical personnel.
In order to avoid intestinal blockages, it is recommended to take an adequate amount of fluids together with glucomannan and to avoid taking it before going to bed.
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