Psyllium

One of the highest-value plant fibers in supplements, with good evidence and a strong safety profile when used with enough water.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Psyllium has strong clinical support for constipation, stool normalization, modest LDL reduction, and improved fullness. It also helps flatten post-meal glycemic swings in some users.

• Improves bowel regularity
• Can modestly reduce LDL cholesterol
• Supports satiety and glycemic control

Typical use is 5-10 g/day with plenty of water, often divided once or twice daily.

• Bloating
• Gas
• Reduced absorption of nearby medications

It must be taken with adequate fluid or it can cause choking or obstruction. It also reduces absorption of some medications.

Benefits are consistent but not flashy, and fiber works best when used daily rather than occasionally.

• Weight loss35
• Longevity30
• Recovery25