Supplements
Dietary Supplements
ByMegan Nunn, PharmD
Published on February 25, 2025
Medically reviewed byFemi Aremu, PharmD
:max_bytes(150000):strip_icc()/GettyImages-2171775804-085d2ab08b994a4c8a5beb7665202048.jpg "Metamucil Capsules vs. Powder for Gut Health (1)")
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Table of Contents
Comparing Metamucil Capsules and Powder
Pros vs. Cons
How to Take Metamucil
Daily Fiber Recommendations
Metamucil is a fiber supplement that may benefit people who don't get enough fiber in their diets. Metamucil's main ingredient is psyllium, a natural fiber from psyllium seed husk. It comes in capsule and powder dosage forms, which are taken differently.
Consider convenience, cost, and personal preference when choosing the best dosage form. Because several Metamucil products exist, you should always read the product label to ensure you take it safely.
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as NSF, U.S. Pharmacopeia, or ConsumerLab.com. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
How Do Metamucil Capsules and Powder Compare?
Deciding between Metamucil capsules and powder is essentially a matter of preference. This is because they contain the same fiber, psyllium, in similar daily amounts. Psyllium softens the stool and helps you make bowel movements (poop) more easily.
Both Metamucil capsules and powder can help the digestive system function properly and improve overall health. Proven benefits of psyllium include:
- Lowering cholesterol
- Lowering blood sugar
- Regulating bowel movements (decreasing symptoms of both diarrhea and constipation)
- Managing irritable bowel syndrome (IBS)
- Weight management
When choosing between the two dosage forms, consider your daily routines. If keeping up with medications during a busy day is tricky, consider using the powder at meal times to help you remember to take it.
A bonus: Taking Metamucil (in either form) with food makes it more effective in managing blood sugar and lipids.
The table below compares the nutritional content of the capsule and powder forms.
| Metamucil Capsules vs. Powder | ||
|---|---|---|
| Metamucil 3-in-1 Daily Fiber Capsules | Metamucil 4-in-1 Fiber Powder, unflavored with real sugar | |
| Serving Size | 5 capsules | One rounded teaspoonful |
| Calories | 5 | 20 |
| Total Carbohydrates | 2 grams (g) | 7 g |
| Dietary Fiber | 2 g (7% daily value or DV) | 3 g |
| Soluble Fiber | 2 g | 2 g |
| Sugars | None | 4 g |
| Iron | 0.4 mg (2% DV) | 0.4 mg |
| Sodium | None | 5 mg |
| Potassium | 25 mg (less than 1% DV) | 30 mg |
| Protein | Less than 1 g | None |
Pros vs. Cons
Metamucil Capsules
Pros
Convenience and portability for on-the-go use.
No mixing required.
They are sugar-free.
Cons
Gelatin is in the capsules. This may rule them out for people who are vegetarian, vegan, or have other special diets.
Higher cost. Capsules are pricier than powder, retailing somewhere above $2 a day. Remember that generic psyllium products are also available at a lower price.
May not be ideal for people with swallowing difficulties.
Metamucil Powder
Pros
The dose is adjustable to accommodate children (in some cases). If the product you buy doesn't have directions for children on the label, check with your child's pediatrician.
Versatility in mixing with various cool liquids (including water or smoothies).
Lower cost than capsules. The retail price for Metamucil powder is typically around $1 a day. Choosing a generic psyllium powder will help you save even more money.
Cons
The requirement is to mix and wait for it to dissolve.
Some may find the taste and texture preferences unappealing. Metamucil powders come in several flavors, including orange, berry, and lemonade, and an unflavored option. If you try one that doesn't agree with you, there are other flavors to choose from.
It's less convenient. Consider on-the-go powder packets if convenience is a concern.
Some of the powders contain more calories and sugar than the capsules.
How to Take Metamucil
The directions for taking Metamucil differ between these dosage forms. They may also vary depending on why you are taking it, whether for digestive health or another reason.
To prevent choking, both Metamucil capsules and powder should be taken with at least 8 ounces of water. They should also be separated from other medications by at least two hours.
The following are recommended dosages of Metamucil 3-in-1 Daily Fiber capsules for people who are at least 12 years old:
- For digestive health or regular bowel movements: Two to five capsules up to four times a day.
- To lower cholesterol: Five capsules up to four times a day.
- To control blood sugar: Five capsules four times a day before meals.
The recommended dosages of Metamucil 4-in-1 Fiber powder for people over age 12 include:
- For blood sugar, cholesterol, or regular bowel movements: One rounded teaspoonful mixed in 8 ounces of fluid up to three times a day.
- To help manage fullness: Two rounded teaspoonfuls mixed in 8 ounces of fluid up to three times a day with meals.
Children ages 6 to 11 may take one-half packet dissolved in 8 ounces of fluid three times a day for occasional constipation.
It's important to know that some Metamucil products, such as gummies, do not contain psyllium. Metamucil gummies are made of different fibers: inulin and corn fiber. Inulin is a type of soluble fiber that may change bowel frequency.
Your Daily Fiber Recommendations
Research shows that only about 5% of people in the U.S. consume enough fiber in their diets. In fact, most adults only get about half of the daily fiber recommendation from their diets and may need to supplement.
You can reach your fiber recommendations by eating high-fiber foods, including fruits, vegetables, whole grains, legumes, and some cereals.
The U.S. Department of Agriculture recommends the following amounts of dietary fiber based on your age and gender.
| Recommended Daily Fiber by Age and Gender | ||
|---|---|---|
| Age (Years) | Males | Females |
| Over 50 | 28 g | 22 g |
| 31-50 | 31 g | 25 g |
| 19-30 | 34 g | 28 g |
| 14-18 | 31 g | 25 g |
| 9-13 | 25 g | 22 g |
| 4-8 | 20 g | 17 g |
| 2-3 | 14 g | 14g |
Summary
Metamucil is a fiber supplement commonly taken for gut health. It can also help manage cholesterol and blood sugar. Expect the effects of Metamucil capsules and powder to be similar because they have the same active ingredient, psyllium, and a comparable amount of fiber per serving. Powder forms have a slightly higher amount of dietary fiber in each serving. The bottom line is that the best product is the one you'll take consistently and works best for your specific needs.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Megan Nunn, PharmD
Nunn is a community pharmacist in Tennessee with 12 years of experience in medication counseling and immunization.
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