Ingredient guide
Psyllium husk is a soluble fibre with strong evidence for lowering LDL cholesterol and improving bowel regularity, including alongside statins. Doses above 10 g per day taken for at least 4 weeks work best. Drink plenty of water with it.
High-quality evidencePsyllium is a soluble fibre made from the seed husks of the Plantago ovata plant. When it meets water, it forms a thick gel. That gel is the secret behind both its cholesterol-lowering and its bowel-regulating effects. Sold under brands like Metamucil, it comes as powder, capsules, and even gummies.
In the gut, psyllium's gel traps bile acids made from cholesterol and carries them out in stool. The liver then pulls more cholesterol from the bloodstream to make more bile, which lowers blood LDL. The same gel softens hard stools by holding water and adds bulk to loose stools, which is why psyllium helps both constipation and diarrhoea.
Psyllium has some of the strongest fibre evidence of any supplement. A meta-analysis of 8 controlled trials in people with high cholesterol found consistent reductions in LDL and total cholesterol. A separate meta-analysis showed that psyllium added to statin therapy provided extra cholesterol lowering beyond the medicine alone.
For bowel function, an updated systematic review and meta-analysis of fibre studies found that psyllium at doses above 10 g per day and for at least 4 weeks led to significantly more frequent and easier bowel movements. We grade the overall evidence as high. Psyllium is one of the few supplements where the evidence base is consistent and clinically meaningful for two different uses.
Start with 5 g (about a teaspoon) once a day with a large glass of water, and build to 10 g to 15 g per day split before meals as you tolerate. Capsules are convenient but need many to match a powder dose. Take it 2 to 4 hours away from other medicines to avoid affecting their absorption.
Effective cholesterol and bowel doses are at least 10 g per day, often 5 g taken two to three times daily with meals. Drink at least 250 mL of water with each dose. Allow at least 4 weeks. Ask your healthcare provider before regular use if you take medicine, since psyllium can affect absorption.
Yes, with strong evidence. Meta-analyses show clear reductions in LDL and total cholesterol, and it adds to the effect of statins.
With or just before meals works well for cholesterol. Always take it with at least 250 mL of water, never dry.
Both, oddly. Its gel softens hard stools and bulks up loose stools, which is why it helps regulate either direction.
It can. Psyllium can slow or reduce the absorption of pills taken at the same time, so separate doses by 2 to 4 hours.
