September 29, 2016
Dr. Oz recently included PGX in his list of Top 3 Weight-Loss Must Haves to conquer middle-age weight gain. Why? PGX claims to support healthy blood sugar levels, reduce appetite, and inhibit weight gain.
Even with the best intentions of eating healthy and exercising it is difficult to lose weight in the processed food era. If you struggle with blood sugar levels that send your appetite on a roller coaster, PGX promises to help.
But is it worth it to you to take PGX? Read on to learn more about this prevalent nutritional supplement.
How Does PGX Work?
Processed foods packed with refined carbs are digested rapidly. This causes blood sugar to rise, which signals insulin release to bring the level down. Low blood sugar then causes more cravings and repeats the cycle.
With PGX, the conversion of carbs into sugar is slowed, leading to a gradual release of glucose. PGX also expands to create more volume in your stomach. So when you take PGX before a meal, your digestion slows and you feel full faster.
Cravings for unhealthy foods should also go down when you use PGX. Thus, PGX is a support system which helps you control your blood sugar levels—and your weight.
What’s Inside PGX?
What’s actually in the ingredients? Well, mostly fiber. PGX contains a proprietary blend of soluble fibers.
Dietary fibers are plant parts your body can’t digest or absorb; when they are soluble, that means they dissolve in water. Soluble fibers are found in foods such as oats, peas, and beans, and can help lower blood cholesterol and glucose levels. They can also help prevent constipation, lower your risk of diabetes and heart disease, and best of all, help you maintain a healthy weight by helping you feel full.
Men need between 30 and 38 grams of fiber each day (depending on age) and women need between 21 and 25. Two softgels of PGX provide 1.5 grams of dietary fiber. You could technically get much more fiber from natural foods such as a cup of raspberries (8 grams), a cup of whole-wheat spaghetti (6.3 grams), or a cup of split peas (16.3 grams).
How Much PGX Should You Take?
It’s important to note that PGX is not a diet, but supports a healthy diet. You are advised to start out with 1–2 softgels per meal, and slowly build up to the recommended 3–6 softgels per meal.
It’s crucial to take PGX before meals with a glass of water in order to allow it to increase in volume in your digestive system, and thus keep you feeling full. If you don’t drink enough water while taking PGX, it will make it difficult to expand.
Where Do You Buy PGX?
You’ll have no trouble finding PGX, as it is available in most stores that sell natural health products. For a bottle of 120 daily softgels, you can find it at CAMFormulas.com for $27.97, The Vitamin Shoppe for $30.99, and Vitacost.com for $31.09. All three vendors offer free shipping.
So, Is PGX Effective?
Reviews by users are mostly positive. Busybee0912 on amazon.com says that with type 2 diabetes, it was difficult to keep blood sugar steady. “I have been taking this for two weeks and my morning readings are going down steadily and I am able to control my cravings and food intake,” she says. “I have also noticed that the weight is starting to go down with not any extra effort.”
PGX also appears effective in studies. One study showed PGX to reduce appetite and hunger and increase the feelings of fullness. 
Another study evaluated the results of PGX on healthy males and females, and found it was generally well-tolerated as part of a regular diet with only mild to moderate side effects. The study also showed healthy cholesterol maintenance. 
However, the effects of PGX were similar to that of a moderate intake of dietary fiber. It’s unclear whether including more sources of fiber in the diet could be as effective or more effective than taking PGX.
Are There Side Effects?
There are some potential negative side effects. Too much dietary fiber can cause stomach upset, gas, bloating, and loose bowel movements. That’s why it’s recommended to start out with less and let your body work up to it.
Not many reviewers reported side effects from using PGX, although a few reported experiencing constipation, which was probably due to not drinking enough water.
Who Should Use PGX?
If you are always hungry, reducing calories can be tough. The fiber in PGX can help keep you full, thus taking off extra pounds you’ve been trying to shed for years.
You may find you don’t need this supplement if you are able to introduce enough natural sources of fiber into your diet through foods such as leafy green veggies, whole grains, berries, and legumes. However, if diet and nutrition have failed, you may want to give PGX a try.
 V Kacinik, M Lyon, M Purnama, R A Reimer, R Gahler, T J Green, and S Wood. “Effect of PGX, a novel functional fibre supplement, on subjective ratings of appetite in overweight and obese women consuming a 3-day structured, low-calorie diet.” Nutr Diabetes. 2011 Dec; 1 (12): e22. Available from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302126/
 Carabin I, Lyon M, Wood S, Pelletier X, Donazzolo Y, and Burdock G. “Supplementation of the diet with the functional fiber PolyGlycoplex® is well tolerated by healthy subjects in a clinical trial.” Nutrition Journal. 2009; 8:9. Available from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657159/