Thickener
Also known as: Thickener, Viscosity modifiers, Gelling agents, Stabilizers, Konjac fiber, E425(ii), Glucomannan
Overview
Thickeners are a broad category of substances used to increase the viscosity of liquids, often without significantly altering other properties. While the term "thickener" is general, in the context of dietary supplements, it most commonly refers to soluble dietary fibers, particularly polysaccharides like glucomannan. Glucomannan, derived from the konjac root, is a prominent example known for its exceptional water-absorbing capacity, forming a viscous gel in the digestive tract. These substances are primarily utilized in food products to improve texture and stability, but certain thickeners, especially glucomannan, are marketed for their potential health benefits, including weight management and cholesterol reduction. They function by increasing the bulk and viscosity of intestinal contents, which can influence nutrient absorption and satiety. The research on thickeners as a general class of supplements is varied, with glucomannan having the most established evidence base for its health effects.
Benefits
The primary benefits associated with thickeners, particularly glucomannan, stem from their fiber content and ability to increase viscosity in the gut. Glucomannan has been shown in meta-analyses to modestly reduce LDL (bad) cholesterol levels by approximately 10%, making it a potential aid for cardiovascular health. Furthermore, when combined with a calorie-restricted diet, glucomannan may contribute to modest weight loss. This effect is attributed to its ability to promote satiety by increasing gastric viscosity and delaying gastric emptying. Beyond these primary effects, thickeners can also improve bowel regularity due to their dietary fiber content, acting as a bulk-forming laxative. Overweight individuals are most likely to benefit from glucomannan supplementation for its cholesterol-lowering and weight management properties. The effects typically manifest over several weeks to months of consistent supplementation.
How it works
Thickeners, especially soluble fibers like glucomannan, exert their effects primarily within the gastrointestinal system. Their main mechanism of action involves increasing the viscosity of the gut contents. When consumed with water, glucomannan forms a thick gel that slows down gastric emptying and the rate of nutrient absorption, including glucose and cholesterol. This physical effect contributes to increased satiety and can help regulate blood sugar and lipid levels. Additionally, as a soluble fiber, glucomannan is fermented by beneficial gut microbiota in the colon, producing short-chain fatty acids (SCFAs). These SCFAs can have various metabolic benefits, including influencing lipid metabolism and energy regulation. Thickeners are generally not absorbed into the bloodstream but act locally within the digestive tract.
Side effects
While generally considered safe, thickeners, particularly glucomannan, can cause gastrointestinal side effects. Common adverse effects, occurring in over 5% of users, include bloating, belching, and diarrhea, which are typical for fiber supplements. Less common side effects (1-5%) may include increased triglycerides, as reported in some studies with glucomannan. A significant rare but serious risk (<1%) associated with glucomannan, especially in capsule form, is choking and esophageal or bowel obstruction if not consumed with sufficient water. This risk is heightened in individuals with pre-existing swallowing difficulties or esophageal abnormalities. Thickeners may also interfere with the absorption of oral medications by altering gastrointestinal transit time, necessitating that medications be taken several hours before or after the thickener. Contraindications include individuals with dysphagia, esophageal strictures, or intestinal obstruction. Caution is advised for the elderly or those with compromised gastrointestinal motility.
Dosage
For glucomannan, a commonly studied thickener, effective dosages typically range from 2 to 4 grams per day. The optimal dosage is often around 3-4 grams daily, divided into multiple doses. It is crucial to take thickeners, especially glucomannan, with a large glass of water (at least 8 ounces or 240 ml) to prevent choking and ensure proper gel formation. This should be done before meals to maximize satiety effects and potentially reduce food intake. While a maximum safe dose is not well-defined, higher doses increase the likelihood of gastrointestinal side effects. Since thickeners like glucomannan are not absorbed, their efficacy depends on their ability to form a viscous gel in the gut, which is highly dependent on adequate hydration. Powder or capsule forms both require substantial fluid intake for safe and effective use.
FAQs
Are thickeners effective for weight loss?
Some thickeners, like glucomannan, show modest benefits for weight loss when combined with a calorie-restricted diet, primarily by increasing satiety and delaying gastric emptying. Evidence for other thickeners is limited.
Are thickeners safe?
Generally, thickeners are safe, but there's a notable risk of choking or obstruction if not taken with sufficient water. Gastrointestinal discomfort like bloating and diarrhea can also occur.
When should thickeners be taken?
Thickeners, especially glucomannan, should be taken before meals with a large glass of water to maximize their satiety-promoting effects and reduce the risk of choking.
How soon do effects appear?
For benefits like cholesterol reduction and weight management, effects typically appear over several weeks to months of consistent supplementation, not immediately.
Are all thickeners the same?
No, thickeners vary widely in their chemical composition and physiological effects. Glucomannan is a specific type of thickener with the most research supporting its health benefits.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8231729/ – This systematic review of randomized controlled trials (RCTs) on weight-loss supplements highlighted the heterogeneity among studies and the need for more well-designed RCTs. It indicated that while many supplements are studied, a lack of consistent methodology prevents broad meta-analysis, underscoring the challenges in assessing the efficacy of various weight-loss aids.
- https://en.wikipedia.org/wiki/Glucomannan – This source provides a summary of glucomannan, noting its efficacy in reducing LDL cholesterol by approximately 10% and its modest weight loss effects. It also highlights common side effects such as gastrointestinal symptoms and the important safety concern of choking risk if not consumed with adequate water.
- https://www.openaccessjournals.com/articles/the-ability-of-natural-relevant-food-ingredients-to-prevent-hypertension-in-people-16355.html – This randomized controlled trial (RCT) investigated the ability of natural food ingredients, including thickening agents, to reduce metabolic disorder severity in 20 males with peripheral arteriosclerosis over one month. While it reported a reduction in metabolic disorder severity, its small sample size, male-only population, and inclusion of smokers limit its generalizability and overall quality.
- https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/ – This fact sheet from the Office of Dietary Supplements provides an overview of various weight-loss dietary supplements. It serves as a comprehensive resource for health professionals, summarizing the evidence for different ingredients, including those that might function as thickeners, and discussing their efficacy and safety profiles.
- https://ift.onlinelibrary.wiley.com/doi/10.1111/1750-3841.70372?af=R – This article discusses the functional properties of various food ingredients, including thickeners. It provides insights into how these substances interact with food systems to improve texture and stability, offering a broader understanding of their applications beyond just dietary supplements and highlighting their role in food science.
Supplements Containing Thickener
Instant Whey Pro
Reflex Nutrition
Whey Protein Fudged Up
Grenade
Gold Standard 100% Casein Vanilla
Optimum Nutrition
Overnight Whey Protein Chocolate
Precision Engineered
Gold Standard 100% Whey Protein Cookies & Cream
Optimum Nutrition
Blue Lab Whey Premium Protein Vanilla
USN
BCAA +EAA Blue Raspberry
USN
Isotonic Energy Gel Fruit Burst
Applied Nutrition
SEA SALT & CEDAR MOISTURIZING LOTION
NATIVE
99% Aloe Vera Gelly
Lily of the Desert
Ashwagandha
zooki®
