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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
Likely helps
5 of 5 studies with measurable effects showed benefit.
Top outcomes
Verdict
Probably helps
5 of 9 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (2)
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
PHGG intake may affect immune function and suppress cold-like symptoms through the production of SCFAs in healthy adults.
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
Systematic review examining Thiamine efficacy
Based on multiple RCTs showing symptom improvement in IBS patients. Studies show benefits in both constipation-predominant and diarrhea-predominant IBS. Effect diminished at follow-up in some studies.
Based on limited RCT evidence showing VAS pain reduction with B-vitamin combinations. Effect magnitude conservative due to mixed statistical significance. Higher bioavailability forms like benfotiamine likely more effective than standard thiamine HCl.
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 known interactions between PHGG and Thiamine have been documented in our database. However, always consult a healthcare provider before combining supplements.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.