Supplements That Lower Blood Sugar Naturally and Expert Tips to Use Them Safely
Find out what experts say you should always look for on the label
The safest and most effective way to manage high blood sugar is with a balanced diet and regular exercise. But, if you’re looking for a simple way to maximize the benefits of a healthy lifestyle, adding extra sources of certain nutrients may be an option. Here, experts reveal some of the most-researched natural supplements to lower blood sugar and offer tips for adding them to your daily regimen.
Who should consider supplements for blood sugar control?
People with prediabetes, type 2 diabetes or insulin resistance may benefit from taking supplements for blood sugar support. They can also be helpful for people who are trying to lose weight or better their metabolic health and want to improve how their body handles blood sugar, explains Gail Clifford, MD, medical consultant at ARRC LED.
However, there are a few important factors to keep in mind. First, supplements are not a substitute for healthy foods, regular physical activity or prescribed medications. They’re best used as a complementary approach for improving your blood sugar, notes Dr. Clifford.
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“Some supplements can be helpful for people with diabetes, but it is important to be careful,” she says. “Certain ingredients may interact with diabetes medications or lead to blood sugar levels that drop too low. This is why anyone with diabetes or on medications like insulin or metformin should always check with their healthcare provider before starting any new supplement.”
5 supplements to lower blood sugar naturally
Here, experts explain how these supplements may be used to help improve glucose levels and share recommended dosing guidelines.
Berberine reduces glucose production
Berberine, a natural compound found in several plants, acts on a pathway involved in energy metabolism. It improves the body’s use of insulin while also reducing sugar production in the liver, explains Dr. Clifford.
Typical dose: 500 mg taken two to three times daily with meals. Note: Because it can interact with medications, especially those for diabetes or blood pressure, it should be used under medical supervision.
Alpha-lipoic acid (ALA) boosts insulin sensitivity
ALA is an antioxidant that may help lower blood sugar by improving insulin sensitivity. Additionally, it can offer some relief for people with nerve pain related to diabetes, explains Dr. Clifford. (Find more ways to manage diabetic neuropathy here).
Typical dose: 300 to 600 mg once or twice a day. Dr. Clifford says taking ALA before meals is often recommended, as it is generally better absorbed on an empty stomach.
Cinnamon extract may slow digestion
Perhaps an unexpected supplement for people with diabetes or those watching their blood sugar is cinnamon extract. Cinnamon may help reduce blood sugar spikes after meals by improving insulin sensitivity and slowing digestion, explains Dr. Clifford. However, study results are mixed, and the effects are usually modest. In any case, Ceylon cinnamon is preferred over Cassia cinnamon, which contains a compound called coumarin that may be harmful in high amounts.
Typical dose: 500 to 1,000 mg of a water-based cinnamon extract daily.
Magnesium supports glucose breakdown
Magnesium deficiency can occur in people with insulin resistance and diabetes, which isn’t ideal since magnesium supports insulin signaling and glucose metabolism, explains Amy Davis, RD, Live Conscious Nutrition consultant. It also supports sleep and relaxation, which is important for overall metabolism and blood sugar levels, she adds.
Typical dose: 200-400 mg of a magnesium supplement per day. Magnesium glycinate and magnesium citrate are easier on the stomach than magnesium oxide, and taking the supplement with food can help reduce the chance of digestive upset, adds Dr. Clifford.
Chromium may improve insulin response
Often in the form of chromium picolinate, this trace mineral may support insulin function and glucose metabolism, offers Dr. Clifford. Some studies show slight improvements in fasting blood glucose levels.
Typical dose: 200 to 1,000 micrograms daily, taken once or in divided doses. While it is generally safe in moderate amounts, very high doses are not recommended for long-term use, she cautions.
What to look for in a blood sugar supplement
Quality and ingredient clarity are key when shopping for a blood sugar support supplement, says Dr. Clifford. She recommends looking for labels that include:
- Third-party testing or certification from groups like NSF, USP or ConsumerLab. This tells you that the product has been tested for quality and purity.
- Standardized extracts, especially for herbal supplements like cinnamon or berberine, to help ensure a consistent dose each time.
- Clear dosing with exact amounts listed for each ingredient.
- Well-absorbed forms of minerals, like magnesium glycinate or chromium picolinate, rather than cheaper or less effective versions.
As for what to avoid when shopping for blood sugar supplements, be on the lookout for:
- ”Proprietary blends,” since you won’t know how much of each ingredient you’re actually getting.
- Added sugars, starches or unnecessary fillers, especially if you are managing blood glucose.
“As always, it is smart to bring any new supplement to your healthcare provider before starting, especially if you take medication or have an existing health condition,” she says.
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