Psyllium Fiber Supplements Review

Most Psyllium Supplements Failed Our Tests Due to Lead Contamination. Find Out Which Passed or Failed and Which Is Our Top Pick.

Medically reviewed and edited by Tod Cooperman, M.D.

Initially Posted: 03/13/2021

Psyllium Supplements Reviewed by Consumerlab.com

Table of Contents

Summary

· What is psyllium?

· What are the health benefits of psyllium?

In the gut, the gel created by psyllium ‘s soluble fiber 1) occupies volume and slows digestion, leading to fullness and helping to regulate blood sugar levels, and 2) softens and adds bulk to stool, providing a laxative effect. The gel may also bind to and reduce the absorption of a variety of compounds, which may explain its cholesterol-lowering effect. (See What It Does)

· What problems did ConsumerLab's tests show with psyllium products?

ConsumerLab.com's tests of the quality of psyllium products revealed that 5 out of 8 were contaminated with excessive amounts of lead — as much as 11 micrograms per 5 grams of psyllium husk (22 times the daily amount permitted in California without a warning label). Lead was found in all products, but those with the least contained only 0.4 to 0.6 mcg per 5 gram serving. One product had an unusually high amount of filth in the form of insect parts. However, all of the products contained their claimed amounts of soluble and insoluble fiber. See product details in What CL Found.

What is the best psyllium?

ConsumerLab's overall Top Pick among Approved psyllium products (including those sold as supplements, foods, and OTC drugs) was selected for having the least contamination from lead, the right amount of pure psyllium husk, the correct amounts of soluble and insoluble fiber, and proper usage instructions. It was also relatively inexpensive.

· What is the right dose of psyllium and how should psyllium be taken?

When starting with psyllium, start slow — with as little as ½ tablespoon of psyllium husk or ½ teaspoon of husk powder (which is denser, so a smaller serving is used). Dose can be increased to a full tablespoon or teaspoon per serving, taken one to three times daily, depending on the use.

Take psyllium with lots of water — at least 8 to 12 ounces with each serving, and more afterward. If mixing psyllium husk or powder in liquid, drink the liquid right after mixing -- before the liquid starts to gel. Timing around meals depends on whether you are using for laxation (stool softening), appetite control, or cholesterol-lowering. (See How to Use)

· How safe is psyllium and what are its side effects?

Due to its fiber, psyllium can cause bloating, and some gas -- particularly when you start. Too much can cause diarrhea. Taking with too little water can cause constipation. Don't take capsules if you have difficulty swallowing. Medications should be taken at least one hour before or four hours after taking psyllium to help avoid interactions which can delay or reduce drug absorption. (See Concerns and Cautions)

What It Is:

Psyllium supplements are made from psyllium seed husk, the mucilaginous coat that surrounds the psyllium seed. The husk is about 90% fiber, most of which (about 80% of the fiber) is soluble fiber. This soluble fiber can attract and bind water (absorbing about 10 times its weight in water), forming a non-fermentable, viscous gel. In the gut, this gel 1) occupies volume and slows digestion, leading to fullness and helping to regulate blood sugar levels, and 2) softens and adds bulk to stool, providing a laxative effect. The gel may also bind to and reduce the absorption of a variety of compounds, which may explain its cholesterol-lowering effect but also its ability to reduce absorption of medicines (see Concerns and Cautions).

The remaining 20% of the fiber in psyllium husk is insoluble fiber that can also add bulk to stool.

As noted above, the soluble fiber in psyllium is not fermentable. If you are interested in soluble fiber that is fermentable, this can be found in prebiotic supplements and foods that naturally contain fructooligosaccharides (FOS) or inulin, such as chicory root and Jerusalem artichokes. These feed gut bacteria (causing some gas) but, as they are not viscous, they are not as effective as psyllium in causing fullness or in softening the stool. See the All About Prebiotics section in our Probiotic Supplements Review for more details.

What It Does:

What distinguishes psyllium from many other types of fiber supplements is the very broad range of clinical effects that have been demonstrated with psyllium. For example, two types of synthetic soluble and viscous fiber that have a laxative effect -- methylcellulose (Citrucel) and polycarbophil (Fibercon) — do not have clinical evidence demonstrating other uses. The soluble, viscous fiber beta-glucan in oat bran is perhaps closest to psyllium with regard to versatility.

Laxative Use
As noted above, most of the fiber in psyllium attracts water, which softens stool, acting as a laxative. Interestingly, this effect can also be helpful when stools are too watery, as it makes stool more formed.

Psyllium does not share the dangers of stimulant laxatives (e.g., Ex-Lax and Senokot), which, although more potent, can be dangerous if overused, or of lubricant laxatives such as mineral oil, which can cause vitamin depletion. Note that stool softeners such as docusate (Colace) will, like psyllium, draw more water into stool but they do not provide fiber.

Irritable Bowel Syndrome (IBS)
Preliminary evidence suggests psyllium may be helpful for some symptoms of IBS with constipation. A randomized, double-blind clinical trial among children with IBS showed that taking psyllium daily for six weeks reduced the number of pain episodes during the last two weeks of treatment compared to placebo (average reduction of 8.2 episodes vs. 4.1 episodes), although there were no between-group differences in the intensity of pain or percentage of normal stools. Psyllium was given once daily at a dose of 6 grams for children ages 7 to 11 and 12 grams for children 12 to 18 (Shulman, Clin Gastroenterol Hepatol 2017).

Appetite and Hunger Control
Psyllium may help control hunger, possibly by causing a sense of fullness when it expands and takes up volume in the stomach. Small, short-term studies typically funded by supplement companies suggest that some of these ingredients can modestly aid in weight loss, although it is not clear if they help when used long-term. Also, there are risks associated with the use of these supplements.

A clinical study (funded by the maker of Metamucil®) of 30 healthy adults put on reduced-calorie, low-fiber diets found that drinking 6.8 g of psyllium (2 teaspoons) mixed with 1.2 cups of water before breakfast and lunch for 3 days modestly decreased hunger and desire to eat between meals, as compared to a placebo of matching taste and color. A lower dose (3.4 g) was not as effective and a higher dose (10.2 g) was no more effective. The specific psyllium product used was Metamucil Orange Sugar Free Fiber Singles (Procter & Gamble). Mild to moderate gastrointestinal side effects were reported in about 7% of people taking 6.8 g of psyllium or placebo (Brum, 2016 Appetite). Keep in mind that since the participants in this study were put on a low-fiber diet (to better assess the effects of psyllium), it is unclear if the same benefits would be seen for a person already consuming greater amounts of fiber from their diet. In addition, it is unknown if taking psyllium is helpful in achieving weight loss.

See information about other supplements that may control hunger and appetite such as glucomannan (which also expands in the stomach) and those that suppress appetite through the nervous system, likely due to their caffeine content, such as green tea extracts.

Blood Sugar Control and Insulin
Psyllium may improve blood glucose levels and insulin response in people with diabetes, as its soluble fiber slows the absorption of sugars (Xiao, Phytother Res 2020). There is limited evidence that psyllium reduces the risk of type 2 diabetes. The FDA permits the following "qualified" health claim on products: "Psyllium husk may reduce the risk of type 2 diabetes, although the FDA has concluded that there is very little scientific evidence for this claim." (FDA, 2014)

Be aware that labels on supplements and food products must list 4 calories per gram of soluble fiber, as is the case with digestible carbohydrates. However, this appears to be misleading, as the soluble fiber in psyllium is not fermentable and, being fiber, is also not digestible. As such, it would not be expected to contribute as the same amount of calories as digestible and/or fermentable carbohydrates.

Cholesterol Lowering
Psyllium may modestly lower total and LDL ("bad") cholesterol. Since 1998, the U.S. Food and Drug Administration (FDA) has allowed psyllium products to claim that soluble fiber from psyllium seed husk, when included as part of a diet low in saturated fat and cholesterol, may reduce the risk of coronary heart disease by lowering blood cholesterol levels (Federal Register, 1998). This health claim is permitted on products that provide at least 7 grams per day of soluble fiber from psyllium husk (the amount found in about 10.2 grams of husk) or at least 1.7 grams of soluble fiber from psyllium per serving (assuming four servings per day). (The FDA permits a similar claim on whole oat products that provide 3 grams or more of beta-glucan soluble fiber -- see our review of Oat Cereals Review. Note, however, that the soluble fiber of beta-glucan is fermentable, while the soluble fiber in psyllium is not, providing psyllium, but not oats, a laxative effect).

Quality Concerns and Tests Performed:

Neither the FDA, nor any other federal or state agency, routinely tests psyllium product for quality prior to sale.

A quality concern with plant-based supplements, such as psyllium, is potential contamination with heavy metals such as lead, arsenic, and cadmium. Even if ingested at low levels, heavy metals can accumulate in the body and cause damage over time. Lead, for example, accumulates in bones, and can cause a variety of symptoms including abdominal pain, impaired mental functioning, high blood pressure and anemia.

ConsumerLab.com, as part of its mission to independently evaluate products that affect health, wellness, and nutrition, purchased a variety of psyllium-based products sold in the U.S. as supplements, foods, or over-the-counter medicine and tested each to determine whether it possessed the claimed and minimum expected amount of fiber. Products were also tested to see if they were contaminated with unacceptable levels of lead, arsenic, and cadmium, and products sold as loose powders (in canisters or bags) were tested for levels of filth (from insects) (see Testing Methods and Passing Score).

What CL Found:

Only three of the eight psyllium products that ConsumerLab selected for review passed testing and were Approved for quality. Lead contamination was a common problem.

Fiber
All of the products contained fiber in the amounts expected from their labels. As shown below, this ranged per listed serving from just 0.9 grams in two capsules of Sunergetic Psyllium Husk to 4.5 grams in a tablespoon of Yerba Prima Psyllium Whole Husk. As expected from psyllium, the majority of this fiber was soluble fiber (tan colored bar segments in the graph below) as opposed to insoluble fiber (brown bar segments).

Fiber in Psyllium Products

Note that some of the products contain "whole husk" (a flaky powder) and others contain "husk powder " in which the husks have been ground to a finer powder that can blend more evenly into drinks and recipes. Either form is okay to use, but be aware that the husk powders are denser (less air), so that 1 teaspoon of "husk powder" is equivalent in fiber to 1 tablespoon of "whole husk" — each provides about 5 grams of psyllium husk.

Cost
The cost to get a 5-gram serving of psyllium ranged from 15 or 16 cents in, respectively, Kate Naturals Organic Psyllium Husk Powder and Yerba Prima Psyllium Whole Husks, to 57 cents in Sunergistic Psyllium Husk (requiring almost 7 capsules). Simple whole husk or husk powder products in bags or cylinders were less expensive than those that came as capsules or included additional ingredients (Metamucil and Rite Aid Fiber Therapy).

Cost of 5 Grams of Psyllium*

Contamination — Significant Amounts of Lead Found
None of the products exceeded ConsumerLab's limits for arsenic or cadmium, but several exceeded limits for lead contamination.

The 3rd column of the Results table shows the amount of lead found per daily serving of each product. Amounts exceeding limits are shown in red in the table and those products were Not Approved. However, since serving sizes ranged from about 1 gram to 7 grams, a better way to compare the lead in products is to show the amount of lead discovered in set amount of psyllium, such as a 5-gram serving. This is demonstrated in the graph below, which shows that lead was found in all of the products, but some had much higher concentrations than others. The lowest concentrations were in two whole husk products -- Yerba Prima (0.4 mcg) and Organic India (0.58 mcg), while the highest concentrations of lead were in two products made from husk powders — Sunergetic (8 mcg) and Kate Naturals Organic (11 mcg).

Lead in 5 Grams of Psyllium*

Lead is a known contaminant in psyllium husk. In California, for example, where the state has set a very strict limit on how much lead can occur in a daily serving of a product before a warning label is required (the limit is 0.5 mcg), there have been many cases in which psyllium products have exceeded the limit without displaying the proper warning.

To pass testing, ConsumerLab required that any product suggesting a serving size for children under 12 years of age could not exceed the strict California limit of 0.5 mcg of lead per daily serving. Otherwise, a suggested serving of less than 5 grams could not exceed 1.3 mcg of lead per serving, and a suggested serving of 5 grams or more could not exceed 2.5 mcg and not more than 4 mcg per day (See How Products Were Evaluated).

The following five products failed for lead contamination:

· Kate Naturals Organic Psyllium Husk Powder

· Metamucil 4-in-1 Fiber — Orange (Failed only at more than one teaspoon per day)

· Rite Aid Fiber Therapy Fail (Failed only at more than 0.25 teaspoon per day for children and more than 2.1 teaspoons per day for adults)

· Sunergetic Psyllium Husk

· Up & Up [Target] Fiber Supplements

How much of a health risk is lead in psyllium? The FDA has established maximum daily intakes (i.e., daily limits) for lead from all sources of exposure, called the Interim Reference Levels (IRLs). The limits were reduced by the FDA in 2018: For children, the limit was reduced to 3 mcg from 6 mcg per day. For all adults, it was lowered to 12.5 mcg per day, having previously been 25 mcg for pregnant women and 70 mcg for other adults. According to the agency, the new lower limit for adults helps protect against possible fetal exposure in women who are unaware that they are pregnant and against infant exposure during nursing. It should be noted that the soluble fiber in psyllium may hold onto much of the lead in the husk, preventing it from being absorbed — in fact a mouse study suggested that psyllium added to the diet might help remove lead (Basiri, Bioact Carb Diet Fibre 2020).

All of the non-capsule products were also checked for filth, as some amount of bug parts can be expected in plant-based products like psyllium husk. Although none of these products exceeded acceptable levels, Kate Naturals had, by far, the largest number of bug parts (142 insect fragments and one feather barbule per 25 grams). Other products had just 9 to 17 insect fragments in the equivalent amount of material, as shown in the 3^rd column of the Results table. When husks are ground into powders, such as in the case of Kate Naturals, the number of fragments will increase about 4-fold, but Kate Naturals had about 10 times the number of fragments of other products, including other powders, like Metamucil and Rite Aid.

Top Pick:

Yerba Prima Psyllium Whole Husks is our clear overall Top Pick among psyllium products for several reasons. In addition to providing all of the soluble and insoluble fiber listed on its label, Yerba Prima had the lowest concentration of lead of any product (0.4 mcg per tablespoon). It is also well priced, costing just 16 cents per tablespoon. Only Kate Naturals was less expensive (by a penny), but contained 27 times as much lead as well as more filth.

To be compliant with California's Proposition 65 law, Yerba Prima has a warning on its label indicating that it contains a chemical — lead in this case — known to cause birth defects or other reproductive harm. Many products with more lead per serving, such as Kate Natural, did not include this warning.

Another thing that we like about Yerba Prima is that it is just psyllium husk with no other ingredients. In contrast, Rite Aid Fiber Therapy has added sugar and Metamucil contains aspartame, maltodextrin, a colorant, and flavorings. Psyllium has little taste and can easily be consumed mixed only in water -- or with other ingredients of your choosing. We also like the usage suggestions on Yerba Prima, which indicate that it should be consumed immediately after mixing (before it thickens). It also has a precaution that it should not be taken within one to two hours of prescription medications (as discussed in Concerns and Cautions) and that one should also consult with their doctor about using the product.

A close runner up to Yerba Prima is Organic India Organic Whole Husk Fiber, which is very similar to Yerba Prima. The main difference between the two is that Organic India claims to be organic while Yerba Prima does not. However, Organic India costs a bit more (22 cents per tablespoon) and contained a bit more lead (0.58 mcg per 5 grams).

If you prefer to take psyllium in a capsule, Now Psyllium Husk Caps is our Top Pick because it had the lowest concentration of lead (1.3 mcg per 5 grams) among the capsule products (Up & Up had 2 mcg and Sunergetic had a whopping 8 mcg), although this was still three times the level in Yerba Prima. Each capsule provides 500 mg of psyllium and the label suggests taking 3 capsules (10 cents total) two to three times daily.

Test Results by Product:

Listed alphabetically below are test results for eight psyllium products, all of which were selected for testing by ConsumerLab.com. Shown for each product are the claimed amount and form of psyllium husk in each serving, as well as daily serving suggestions from the label. Results of heavy metal testing are also shown, with a particular focus on the amounts of lead found. Notable features, price, and the cost to obtain 5 grams of psyllium husk are also shown. To be listed as "Approved," a product had to contain its expected amounts of soluble and insoluble fiber and not exceed limits for heavy metals and light filth (see How Products Were Evaluated). The full list of ingredients is available for each product in the final column.

Results of ConsumerLab.com Testing of Psyllium Products

(Click arrows or swipe left or right to see all columns)

Approval Status

Product Name
(Suggested Serving on Label)

Serving Size

Psyllium and Fiber Claimed and Foundⓘ

Contamination with Lead, Arsenic & Cadmiumⓘ

Lead Per 5 Grams of Psylliumⓘ

Filth

Suggested Servings

Pill Sizeⓘ

Cost for Suggested Serving

[Cost for 5 g of Psylliumⓘ]

Price

Notable Features

Full List of Ingredients Per Serving

Psyllium Powders:

NOT APPROVED

Kate Naturals Organic Psyllium Husk Powder

Dist. by Dojo

1 tsp [5 g]
(Husk powder)

5 g psyllium

Total Fiber: 4 g ✔
- Soluble: 3.4 g (found)
- Insoluble: 0.74 g (found)

Lead: Fail
(5.5 mcg to 22.0 mcg per daily serving)
[11.0 mcg per 5 g of psyllium]

Arsenic & Cadmium: Pass

Filth: Pass (142 insect fragments and 1 feather barbule per 25 g)

(Label does not indicate if directions are for adults or children. Assume these are for adults and, possibly, children age 12 and older)

Mix one teaspoon with 8 oz of water daily. Take one half to two teaspoons per day, more...

$0.15/tsp

[$0.15]

$9.99/12 oz [340 g] baggie (approx. 68 servings)

1 tsp

Calcium 39 mg, iron 0.18 mg

Gluten-Free. Non-GMO. RAW Powder. Vegan-Friendly. USDA Organic seal.

Precaution: Processed In A Facility That May Also Processes Milk, more...

1 tsp [5g]
Calories 30, Total Fat 0 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 0 mg, Total Carbohydrate 4 g, Dietary Fiber 4 g, Total Sugars [Includes 0 g Added Sugars] 0 g, Protein 0g, Vitamin D 0 mcg, Calcium 39 mg, Iron 0.18 mg, more...

NOT APPROVED

Metamucil® 4-in-1 Fiber - Orange

Dist. by Proctor & Gamble

1 rounded tsp [5.8 g]
(Husk powder with maltodextrin, aspartame & other ingredients)

(Amount of psyllium not labeled)

Total Fiber: 3 g ✔
- Soluble: 2 g ✔
- Insoluble: 0.47 g (found)

Lead: Fail
(2.4 mcg to 14.6 mcg per daily serving)
[3.2 mcg per 4 g of dietary fiber]

Arsenic & Cadmium: Pass

Filth: Pass (12 insect fragments per 25 g)

For adults 12 years and older: Put 1-2 rounded teaspoons in empty glass. Mix briskly with 8 oz or more of cool liquid.

Powder in plastic container

Directions for other uses, more...

$0.21/1 rounded tsp

[$0.27]

$14.79/15 oz [425 g] container (approx. 36 servings)

1 rounded tsp

Iron 0.4 mg, sodium 10 mg, potassium 60 mg, phenylalanine 50 mg

Sugar-Free. Gluten Free.

Precaution: This product may cause allergic reaction, more...

1 rounded tsp [5.8 g]
Calories 15, Total Carbohydrate 5 g, Dietary Fiber 3 g, Soluble Fiber 2 g, Iron 0.4 mg, Sodium 10 mg, Potassium 60 mg. Contains Phenylalanine 25 mg per teaspoon.

Ingredients: Psyllium husk, maltodextrin, more...

APPROVED

Organic India™ Psyllium Organic Whole Husk Fiber

Mfd. by Organic India Pvt. Ltd.

$ Price Check

1 tbsp [5 g]
(Whole husks)

5 g psyllium

Total Fiber: 4 g ✔
- Soluble: 3 g ✔
- Insoluble: 1 g ✔

Lead: Pass
(0.58 mcg per daily serving)
[0.58 mcg per 5 g of psyllium]

Arsenic & Cadmium: Pass

Filth: Pass (9 insect fragments per 25 g)

California Proposition 65 warning label, more...

Adults & children over 12 years: One serving per day.

Powder in cardboard container

$0.22/tbsp

[$0.22]

$14.99/12 oz [340 g] container (approx. 68 servings)

Vegan. Vegetarian. Gluten Free. Halal. Kosher. USDA Organic seal. Non GMO Project Verified seal.

1 tbsp [5g]
Calories 18, Total Carbohydrate 4 g, Dietary Fiber [Soluble Fiber 3 g, Insoluble 1 g] 4 g, Organic Whole Husk Psyllium (seed husk) (Plantago ovato) 5 g.

Other Ingredients: none listed.

NOT APPROVED

Rite Aid® Fiber Therapy

Dist. by Rite Aid

1 rounded tsp [7 g]
(Coarse husk powder with sugar and other ingredients)

3.4 g psyllium

Total Fiber: 3 g ✔
- Soluble: 2 g ✔
- Insoluble: 0.8 g (found)

Lead: Fail
(0.92 mcg to 11.1 mcg per daily serving)
[2.7 mcg per 5 g of psyllium]

Arsenic & Cadmium: Pass

Filth: Pass (7 insect fragments per 25 g)

For relief of occasional constipation: Adults 12 years & older: 1 rounded teaspoon in 8 oz of liquid at the first sign of irregularity. Can be take up to 3 times daily. 6-11 yrs, more...

$0.21/1 rounded tsp

[$0.30]

$11.69/29 oz [822 g] container (approx. 57 servings)

1 rounded tsp

Iron 0.7 mg, sodium 5 mg, potassium 35 mg

Kosher. Gluten free.

1 rounded tsp [7g]
Calories 25, Total Carbohydrate 7 g, Dietary Fiber 3 g, Soluble Fiber 2 g, Total Sugar [Includes Added Sugars 4 g] 4 g, Iron 0.7 mg, Sodium 5 mg, Potassium 35 mg, more...

APPROVED

Top Pick

Yerba Prima® Psyllium Whole Husks

Dist. by Yerba Prima, Inc.

$ Price Check

1 tbsp [5 g]
(Whole husks)

5 g psyllium

Total Fiber: 4.5 g ✔
- Soluble: 3.5 g ✔
- Insoluble: 1 g ✔

Lead: Pass
(0.1 mcg to 1.2 mcg per daily serving)
[0.4 mcg per 5 g of psyllium]

Arsenic & Cadmium: Pass

Filth: Pass (17 insect fragments per 25 g)

California Proposition 65 warning label, more...

Adults & Children Over 12: 1 Tablespoon, 1 to 3 times a day. Children 6-12

California Proposition 65 warning label, more...

$0.16/tbsp

[$0.16]

$11.19/12 oz [340 g] container (approx. 68 servings)

1 tbsp

Calcium 10 mg, sodium 4 mg, potassium 43 mg

No preservatives. No artificial flavor. No artificial color. No added sugar, binders or fillers.

1 tbsp [5g]
Calories 15, Total Fat 0 g, Total Carbohydrate 4.5 g, Dietary Fiber 4.5 g, Soluble Fiber 3.5 g, Insoluble 1.0 g, Sugars 0 g, Protein 0 g, Calcium 10 mg, Sodium 4 mg, Potassium 43 mg, Psyllium seed husks.

Ingredients: Psyllium seed husks.

Psyllium Pills (capsules):

APPROVED

Top Pick

for psyllium in capsules

NOW® Psyllium Husk Caps 500 mg

Mfd. by Now Foods

$ Price Check

3 veg capsules
(Organic husk powder, stearic acid & other ingredient)

1.5 g psyllium

Total Fiber: 1.1 g ✔
- Soluble: 1 g ✔
- Insoluble: 0.1 g ✔

Lead: Pass
(0.8 mcg to 1.1 mcg per daily serving)
[1.3 mcg per 5 g of psyllium]

Arsenic & Cadmium: Pass

For adults only. Take 3 capsules with 8 oz. glass of liquid, 2 to 3 times daily.

Large veg capsule

$0.10/3 veg capsules

[$0.34]

$34.23/2 pack of 500 veg capsule bottle (total 1,000 capsules)

Non-GMO Project Verified seal. Kosher. Not manufactured with yeast, wheat, gluten, soy, corn, milk, egg, fish, shellfish or tree nut ingredients.

3 veg capsules [1.9 g]
Calories 5, Total Carbohydrate 1.3 g, Dietary Fiber [Soluble Fiber 1.0 g, Insoluble 0.1 g] 1.1 g, Organic Psyllium Husk Powder (Husk/Seed) 1.5 g (1,500 mg).

Other Ingredients: Hypromellose, more...

NOT APPROVED

Sunergetic Psyllium Husk

Dist. by Sunergized LLC

2 capsules
(Husk powder, vegetable magnesium stearate & other ingredients)

1.45 g psyllium

Total Fiber: 0.9 g ✔
- Soluble: 0.64 g (found)
- Insoluble: 0.24 g (found)

Lead: Fail
(4.6 mcg to 7 mcg per daily serving)
[8 mcg per 5 g of psyllium]

Arsenic & Cadmium: Pass

Adults 18 and over: For Occasional Use Only: Take 2 capsules two to three times daily with 8 ounces of water or as directed by a healthcare professional.

Large capsule

$0.17/2 capsules

[$0.57]

$19.95/240 capsules

Precaution: This product is manufactured and packaged in a facility which may also process milk, soy, wheat, eggs, peanuts, tree nuts, fish and crustacean shellfish.

2 capsules [1.7 g]
Calories 5, Total Carbohydrates 2 g, Dietary Fiber 0.9 g, Psyllium Husk Powder (hulls) 1.45 g (1,450 mg).

Other Ingredients: Gelatin (bovine), more...

NOT APPROVED

Up & Up [Target] Fiber Supplement

Dist. by Target Corporation

5 capsules
(Husk, gelatin, polysorbate 80 & other ingredients)

(Amount of psyllium not labeled)

Total Fiber: 2.1 g (found)
- Soluble: 1.8 g ✔
- Insoluble: 0.44 g (found)

Lead: Fail
(1.9 mcg to 4.8 mcg per daily serving)
[2 mcg per 3 g of soluble fiber]

Arsenic & Cadmium: Pass

Adults 12 yrs & over: For lowering cholesterol to promote heart health: 5 capsules 4 times daily. For maintaining healthy blood sugar levels as part of your diet: 5 capsules 4 times daily. For promoting and maintaining digestive health, more...

$0.16/5 capsules

[$0.26]

$4.99/160 capsules

5 capsules

Iron 0.4 mg, potassium 25 mg

Gluten free.

Precaution: This product may cause allergic reaction in people sensitive to inhaled or ingested psyllium.

5 capsules [3.1 g]
Calories 10, Total Carb. 2 g, Dietary Fiber [Soluble Fiber 2 g] 2 g, Protein <1 g, Iron 0.4 mg, Potassium 25 mg.

Ingredients: Psyllium husk, gelatin, polysorbate 80, caramel color, edible ink.

Unless otherwise noted, information about the products listed above is based on the samples purchased by ConsumerLab.com (CL) for this Product Review. Manufacturers may change ingredients and label information at any time, so be sure to check labels carefully when evaluating the products you use or buy. If a product's ingredients differ from what is listed above, it may not necessarily be of the same quality as what was tested.

The information contained in this report is based on the compilation and review of information from product labeling and analytic testing. CL applies what it believes to be the most appropriate testing methods and standards. The information in this report does not reflect the opinion or recommendation of CL, its officers or employees. CL cannot assure the accuracy of information.

ConsumerTips™:

How To Use
When starting on psyllium, it is generally recommended to start with a low dose and, as needed, increase slowly over time. A starting amount can be just a ½ to 1 teaspoon of husk power or ½ to 1 tablespoon of whole husk (as these provide equivalent amounts of fiber).

Drink plenty of fluids with and after taking psyllium as just a small amount of psyllium absorbs large amount of water. At least 8 to 12 ounces of water should be taken with each serving, followed by more water. The water is needed for the fiber to work. In addition, the fiber can be binding and cause constipation if not taken with adequate water. Be aware that caffeinated drinks, like coffee and tea, can cause you to lose water, so, if you drink them while using psyllium, you may need extra water to offset that loss.

When mixing psyllium with water or any other liquid, be sure to drink it right away, before it begins to gel and thicken.

As psyllium will settle in a glass, add additional water as you get down to the bottom.

Dose
For laxation: 1 tablespoon of whole husk or 1 teaspoons of husk powder taken one to three times daily. These can be taken with or between meals. For laxation, find the lowest dose that works for you. The best time of day to take psyllium for laxative use may be the morning, as gravity during day may help keep the psyllium moving through your gastrointestinal tract.

For heart health: For a heart health benefit, serving sizes are also similar to that for laxation, but at least two servings should be taken daily with meals (preferably larger meals), so as to provide at least 7 grams of soluble fiber daily.

For fullness/satiety: Serving sizes are or up to double that those for laxation, but should be taken shortly before or with meals.

Concerns and Cautions:

Psyllium can cause bloating and some gas, particularly when you start. This may be reduced by reducing the dose or dividing it over the course of the day. Bloating may be caused by the gas as well as increased water in the bowel drawn in by the soluble fiber. The gas is due to fermentation of the fermentable portion of the fiber.

At too high a dose, psyllium can cause diarrhea. It can also cause constipation if not taken with enough water.

Do not use psyllium capsules if you have difficulty swallowing, as it they can expand, and, certainly, don't drink psyllium powders that have not already been allowed to expand in liquid. This is of particular concern if a capsule gets stuck and begins to disintegrate in the esophagus, allowing its psyllium content to absorb water and expand.

Consult your doctor before using psyllium if you have kidney disease, particularly if you are on dialysis, since psyllium can affect your hydration requirements.

Psyllium can cause allergic reactions. This appears to be most common in people who have been exposed to psyllium dust, including nurses involved in administering psyllium products to patients (James, J Allerg Clin Immun 1991). In some people, regular use of psyllium may cause an increase in eosinophils (a type of white blood cell), levels of which are known to increase in response to allergens, infection or inflammation (Nelson, JAMA 1980).

Psyllium can reduce or delay the absorption of drugs. To be safe, it is recommended that medications be taken at least one hour before or four hours after taking psyllium. Consult your physician before using psyllium if you are taking medication. Psyllium can reduce the absorption of minerals, however typical daily doses of Metamucil have not been found to affect blood levels of iron, calcium or zinc (Anderson, Arch Intern Med 1988; Heaney, J Am Geriatr Soc 1995). No reduction in blood levels of magnesium were reported in a study of people with type 2 diabetes who consumed 10.5 grams of psyllium daily for two months while maintaining their regular diets (Naser, J Nutr Disorders Ther 2018). (Note that a variety of other laxatives can potentially interfere with nutrient absorption.)

For more information about psyllium, including clinical evidence, safety and drug interactions, see the ConsumerLab.com Fiber Supplements Expert Webinar.

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