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Head-to-head evidence comparison — which supplement is right for you?
PHGG vs Thiamine: Thiamine has the stronger overall evidence (7.5 vs 6/10); the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Thiamine wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
Top outcomes
Verdict
Too few graded studies
2 of 2 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (1)
Outcomes where both PHGG and Thiamine have evidence — compare verdict strength side-by-side.
5-6g daily
With meals, Can be added to drinks or food
PHGG powder (Sunfiber is common brand)
50-100mg daily; 150-600mg benfotiamine for neuropathy
With food, Morning with other B vitamins
Benfotiamine (fat-soluble, higher bioavailability)
1-2 weeks
2-4 weeks
2-4 weeks
2-4 weeks
4-8 weeks
4-12 weeks
Effectiveness of Partially Hydrolyzed Guar Gum on Cognitive Function and Sleep Efficiency in Healthy Elderly Subjects in a Randomized, Double-Blind, Placebo-Controlled, and Parallel-Group Study
Nutrients (2024) · Rct
The visual memory scores in cognitive function tests and sleepiness on rising scores related to sleep quality were significantly improved in the PHGG group compared to the placebo group.
Continuous partially hydrolyzed guar gum intake reduces cold-like symptoms: a randomized, placebo-controlled, double-blinded trial in healthy adults
European review for medical and pharmacological sciences (2022) · Rct · n=96
Double-blind RCT in 96 healthy Japanese adults given 5.2 g PHGG or placebo daily for 12 weeks.
Prebiotic Effects of Partially Hydrolyzed Guar Gum on the Composition and Function of the Human Microbiota-Results from the PAGODA Trial
Nutrients (2020) · Open label · n=20
To gain functional insight, we further studied stool metabolites using nuclear magnetic resonance (NMR) spectroscopy. (3) Results: In healthy subjects, PHGG had significant effects on stool frequency and consistency.
Dietary supplements for dysmenorrhoea
The Cochrane database of systematic reviews (2016) · Meta analysis · n=3101
Supplements versus other supplementsThere was no evidence of a difference in effectiveness between ginger and zinc sulphate (MD 0.02 points, 95% CI -0.58 to 0.62; one RCT, 101 women).
Evaluation of the Efficacy of the Addition of a Combination of Pyrimidine Nucleotides and Vitamin B1 and B12 to Standard Treatment in the Management of Painful Radiculopathy and in the Quality of Life of Patients
Nutrients (2024) · Rct · n=122
Both groups showed pain improvement, but the VAS reduction (control: 24.58 vs. experimental: 31.35) was not statistically significant.
Efficacy of B-vitamins and vitamin D therapy in improving depressive and anxiety disorders: a systematic review of randomized controlled trials
Nutritional neuroscience (2023) · Systematic review · n=2256
We identified 20 RCTs that matched all eligibility criteria, totaling 2,256 subjects, diagnosed with MDD, GAD, and depressive or anxiety symptoms.
Both points come from one multicentre open trial in IBS patients that gave 5 g a day (46 patients) or 10 g a day (40 patients) for 12 weeks (PMID 15986863). Symptoms and quality of life improved from baseline in both groups, with no better result reported at 10 g, and the gain faded by the 6-month follow-up. The trial had no placebo group, so the size of the effect over placebo is unknown. Lower and higher doses were not tested, so no optimal dose or safety ceiling can be read from it.
Both points come from one phase III trial of benfotiamine, a fat-soluble thiamine derivative, in 165 patients with diabetic polyneuropathy (BENDIP, PMID 18473286): 300 mg or 600 mg a day or placebo for 6 weeks. The Neuropathy Symptom Score differed between groups in the per-protocol analysis (p = 0.033) and narrowly missed significance in the intention-to-treat analysis (p = 0.055), and the Total Symptom Score did not differ. Improvement was more pronounced at 600 mg, and both doses were well tolerated, so 600 mg, the highest dose tested, is the ceiling. Thiamine hydrochloride doses were not tested and cannot be read off this axis, and one 6-week trial cannot establish a minimum or optimal dose.
AI-estimated from published studies. Interpret as directional guidance.
Thiamine has a higher evidence score (7.5/10 vs 6/10) and wins in 2 of 3 categories.
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.