Glucomannan Before Bed
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment
The uses of glucomannan before bed have been found popular in traditional medicine in Asian cultures for centuries, especially in traditional Chinese and Japanese medicine. Glucomannan has been believed to have many potential health benefits such as detoxifying the body, lowering blood pressure, suppressing tumor growths, removing mucus, alleviating symptoms of asthma, reducing inflammation and pain, and treating various skin and blood diseases.
In this article, we’ll discuss the benefits of glucomannan before bed including what it does in the human body, how much you need, and possible side effects. So, let’s get started.
Table of contents
- What is glucomannan?
- What does glucomannan do in the human body?
- Health benefits of glucomannan
- How to use glucomannan
- Precautions and side effects
- Final words
What is glucomannan?
Glucomannan is a natural hemicellulose polysaccharide found in the cell walls of certain plant species. It’s highly water-soluble in nature and has long been traditionally used in food and medicine. It has historically been used by the Chinese to ease symptoms of Asthma and detoxify the body and is still used in making pasta, tofu, and noodles.
Glucomannan is considered a potent dietary fiber and is available as a dietary supplement in many forms such as capsules, powders, and tablets.
Glucomannan is usually derived from the root of the konjac plant which is why it is sometimes known as konjac supplements.
What does glucomannan do in the human body?
Like with any fiber, glucomannan helps feel more satisfied after eating. But the property which is gaining much attention in research nowadays is its incredible water absorption ability. It can absorb around 50 times water of its own weight in the stomach which is the key secret to its diverse health benefits.
Health benefits of glucomannan
Glucomannan has a long history of medicinal use in Asian cultures, especially in traditional Chinese medicine (TCM) and traditional Japanese medicine.
Let’s have a look at some of the most popular glucomannan benefits:
Supports digestion and gut health
There are certain bacteria in the human gut that are helpful for digestion as well as overall health. They are often called healthy bacteria or friendly bacteria. Glucomannan is among the favorite foods of healthy bacteria.
In a 2010 study published in the Journal of Functional Foods, researchers found that glucomannan has prebiotic effects that can increase the population of healthy gut bacteria.
May help keep body weight in check
Like all water-soluble fibers, in the stomach, glucomannan absorbs water from ingested food particles and forms a semi-solid jelly-like substance, and this helps:
- Slow down the breakdown process of carbohydrates, making it beneficial to control blood sugar levels
- Reduce fat absorption
- Develop a feeling of fullness and suppress appetite
- Linger emptying the stomach, creating feelings of fuller for longer
A 2005 review published in the Alternative Therapies in Health and Medicine concluded that glucomannan has a significant ability to promote weight loss in obese and overweight individuals.
Helps relieve constipation
As a potent water-soluble fiber, glucomannan forms a gel binding the water parts of the ingested foods that can help eliminate things from the gut easily and efficiently. Therefore, consuming glucomannan can be highly useful for relieving constipation in people who are suffering from constipation.
Can help lower cholesterol levels
Glucomannan helps slow down the process of fat absorption which is vital for keeping cholesterol levels in check. Studies suggest it can alter both how fats are stored and how the liver produces cholesterol in the body.
A 2008 systematic review and meta-analysis published in the American Journal of Clinical Nutrition concluded that glucomannan has the capacity to lower cholesterol levels including total cholesterol, triglycerides, and LDL cholesterol.
May support healthy skin
Glucomannan has been found to have positive impacts on maintaining healthy skin. It can help enhance hydration and reduce infections in the skin.
A 2013 study published in the American Journal of Dermatology and Venereology suggested that glucomannan can improve general skin health and alleviate infective symptoms caused by acne vulgaris.
How to use glucomannan
The method of taking glucomannan including recommended dosages vary depending on the purpose of taking it and associated health conditions. However, studies suggest that 2 gram to 4
gram glucomannan can be used per day safely.
Glucomannan can be used before bed or before meals or anytime depending on the aims. But try to maintain at least a gap of half an hour between glucomannan consumption and bedtime.
Precautions and side effects
Though glucomannan is generally considered safe and well-tolerated, it can show up certain side effects including diarrhea, bloating, flatulence, and soft stools. But these side effects aren’t common.
Whenever you consider taking glucomannan, make sure you swallow it completely with 1 to 2 glasses of water or fluids since strong absorption of water and expansion of glucomannan before reaching your stomach may cause choking hazards.
It may also affect the absorption of other medications and reduce their functions in the body. Therefore, it’s strongly recommended to consult with a certified nutritionist or naturopathic doctor before taking glucomannan especially if you’re breastfeeding or pregnant, diabetic, or taking any medications.
Glucomannan is a natural dietary fiber that offers numerous health benefits. Though glucomannan is best known as a weight management supplement, it is not just a dietary supplement to help you control your weight, but it can also help to support your gut health, skin health, cholesterol levels, blood sugar levels, and constipation relief.
Glucomannan is generally safe, but some people may experience mild side effects such as diarrhea, soft stools, bloating, or flatulence. Always seek professional help before taking glucomannan for any reason.