4 Supplements That Could Help Support Blood Sugar Levels, According to Dietitians

From eatingwell.com

We promise it’s not apple-cider vinegar 

KEY POINTS 

• Psyllium husk, myo-inositol, magnesium and cinnamon may support healthy blood sugar.
• Healthy habits like eating fibre and walking after meals are foundational for blood sugar.
• Check with your health care team before starting a supplement.

If you’re managing diabetes or just trying to keep your blood sugar steady, you already know the drill: Eat protein, exercise, sleep well, manage stress. It’s a lot, and it’s no wonder you might be eyeing the supplement aisle, wondering if there’s an easier way. Healthy blood sugars matter because chronically elevated glucose is linked to fatigue, increased hunger and cravings, and over time, more serious complications like nerve damage, heart disease and vision problems.

You can’t out-supplement an unhealthy diet, but some supplements have legitimate science behind them for blood sugar support. We asked diabetes experts to walk us through which supplements are actually worth considering and what to keep in mind before adding one to your routine.

A Word on Blood Sugar Supplements

Credit:

Getty Images. EatingWell Design.

Blood sugar control is highly individual, meaning what works for one person may not work for you. This is especially true if you have an underlying health condition, take prescription medications or are pregnant or breastfeeding. Some supplements can interact with diabetes medications or affect blood sugar more than expected, so be sure to consult your medical team before adding one to your routine. 

1. Psyllium Husk Fibre

Psyllium husk is a soluble fibre well known for easing gastrointestinal concerns like constipation, but it’s also helpful for blood sugar support. Because it forms a gel-like substance in the gut, it can slow the absorption of sugar into the bloodstream after meals, which may help blunt post-meal glucose spikes. A 2024 systematic review and meta-analysis of randomized controlled trials found that psyllium supplementation meaningfully lowered fasting blood sugar, haemoglobin A1c and insulin resistance markers, with the biggest benefits seen at doses above 10 grams a day taken consistently over several weeks.

Start low and increase gradually to avoid gas or bloating, and drink plenty of water when taking psyllium, as it absorbs liquid and can contribute to constipation. It can also affect the absorption of certain medications, so it’s best to take it a couple of hours apart from any prescriptions or other supplements.

2. Myo-Inositol

“This is a popular supplement for people with PMOS [polyendocrine metabolic ovarian syndrome], but it actually works well for people with insulin resistance who do not have PMOS,” says Diana Mesa, RD, CDCES. PMOS is the new term for PCOS (polycystic ovary syndrome). 

Inositols occur naturally in the body and play a role in how cells respond to insulin. “High blood sugars can disrupt the way our bodies use inositol, so supplementing with it may improve blood sugars and insulin sensitivity,” Mesa adds.

At recommended doses, which usually range between 2 and 4 grams per day, myo-inositol is generally well tolerated with few side effects. This makes it a reasonable option to discuss with your provider, especially if insulin resistance is your primary concern.

3. Magnesium

Magnesium plays a direct role in how your body uses insulin and moves glucose out of the bloodstream and into cells. People with type 2 diabetes are more likely to have low magnesium levels, and low magnesium status is associated with greater insulin resistance.

Several clinical trials in individuals with prediabetes and type 2 diabetes have found that magnesium supplementation is linked with improvements in fasting blood glucose, with mixed results for haemoglobin A1c levels. While more research is needed, correcting low magnesium levels may support healthy blood sugar levels.

When considering the type of magnesium, various types have been studied for their potential benefits. However, certain forms, like magnesium bisglycinate, are gentler on digestion, while others, such as magnesium oxide and magnesium citrate, may contribute to loose stools.

4. Cinnamon

Cinnamon contains polyphenols that may improve insulin sensitivity, calm inflammation and support a healthier gut microbiome, all of which may influence how well your body regulates glucose, says Kelsey Kunik, RD. She points to a 2024 review that found that consuming as little as 4 grams of cinnamon a day (about 1.5 teaspoons) was linked to measurable improvements in blood glucose levels.

While both Ceylon and cassia cinnamon have been studied for blood sugar support, Ceylon may be a better option if you regularly consume cinnamon in larger amounts. It contains less coumarin, a compound that can affect liver health at high intakes.

Cinnamon may also amplify the effect of blood sugar–lowering medications, so it’s worth mentioning to your provider if you take insulin or other diabetes medications.

Other Tips to Support Blood Sugar

Before reaching for a supplement, a few foundational habits can go a long way.

• Balance Your Carbs. Pair carbohydrates with protein, fibre or healthy fats to slow digestion and help minimize blood sugar spikes after meals.
• Prioritize Fibre. Include fibre-rich foods like vegetables, fruits, whole grains, beans, nuts and seeds regularly. Fibre can help slow the absorption of carbohydrates and support more stable blood sugar levels.
• Move After Meals. Even a short walk after eating can help your muscles take up glucose from the bloodstream. Research suggests that walking soon after a meal can be particularly helpful for reducing post-meal blood sugar levels.
• Get Enough Sleep. Aim for seven to nine hours of sleep per night when possible. Poor or insufficient sleep can negatively affect insulin sensitivity and blood sugar regulation.
• Stay Hydrated. Drinking enough water supports normal blood sugar regulation and helps your kidneys excrete excess glucose when blood sugar is elevated.

Our Expert Take

There’s no single supplement that’s going to transform your blood sugar levels overnight. But if you’re looking for an additional tool to complement healthy habits, psyllium husk, myo-inositol, magnesium and cinnamon are among the options with some research behind them. Your individual needs may be different, so check with your health care team before adding a supplement, especially if you take medication to manage your blood sugar.

https://www.eatingwell.com/supplements-to-support-blood-sugar-levels-12114892

6 Supplements That Can Interfere with Blood Sugar Medications

From verywellhealth.com

Many people with diabetes or prediabetes try supplements to help control their blood sugar. However, some supplements can change how prescription diabetes drugs work—either by lowering blood sugar too much, or by affecting how much your body absorbs the drug.

                                            Certain supplements can affect how diabetes medications work.    agrobacter / Getty Images

1. Berberine

Berberine can add to metformin’s effects, meaning stronger glucose-lowering and gastrointestinal (GI) effects

Berberine (from plants such as Berberis) has blood sugar (glucose)-lowering effects and is sometimes used as a “natural” alternative to metformin. Studies and reviews have shown similar mechanisms between berberine and metformin. For example, both can help reduce the amount of glucose produced by your liver. This can lead to additive or synergistic effects when taken together, so your blood sugar may drop too low. The similar effects also mean that GI side effects can be worsened.

Talk to your healthcare provider before planning to take berberine. If you are also taking metformin or another glucose-lowering medication, you may need to closely monitor your blood sugar levels and review your dosing with your provider.

2. Cinnamon

Cinnamon can increase the risk of low blood sugar when combined with medications.

Cinnamon and cinnamon extracts have been reported in multiple trials and reviews to modestly lower fasting glucose and haemoglobin A1c (average blood sugar level over two or three months) in some people.

This effect means that cinnamon supplements can enhance the glucose-lowering effect of prescription medications, such as sulfonylureas or insulin, especially when taken in concentrated form rather than as a sprinkle of the spice. 

Clinical evidence is mixed, but caution is warranted. "Natural” doesn’t mean harmless, and you should check your blood glucose more often if you start taking a cinnamon supplement.

3. Ginseng

Unpredictable effects mean ginseng may increase or decrease the effect of prescription diabetes medications.

Different ginseng preparations (e.g., American, Asian) and study designs produce inconsistent results, but studies show that ginseng can affect insulin secretion, glucose uptake, and postprandial (after a meal) glucose.

In individuals already taking oral blood sugar-lowering drugs or insulin, ginseng may have the potential to cause additive glucose-lowering effects, which can lead to hypoglycaemia (too low blood sugar), or alter their responses to these medications.

Commercial ginseng products can vary widely in potency and formulation. Be sure to consult with your healthcare provider before starting this supplement.

4. St. John's Wort

St. John's wort may change drug metabolism, affecting how much of your diabetes medications get absorbed.

St. John’s wort increases the activity of CYP3A4 (a drug-metabolizing enzyme in the body) and certain drug transporters (proteins responsible for drug absorption, distribution, and elimination). As a result, it can reduce the blood levels of medications that share these pathways. For this reason, it is notorious for interacting with many different medications. 

While many diabetes drugs do not get broken down by the CYP3A4 enzyme, St. John’s wort has been shown to alter the way metformin works in your body in at least one trial. It can also interact with many other medications.

Stage TB, Pedersen RS, et al. Intake of St John's wort improves the glucose tolerance in healthy subjects who ingest metformin compared with metformin alone. Br J Clin Pharmacol. 2015;79(2):298-306. doi:10.1111/bcp.12510

Because of its unpredictability with interactions, it's recommended to avoid combining St. John’s wort with complex medication regimens without supervision from your healthcare provider.

5. Aloe Vera

Aloe vera can lower glucose and interact with diabetes medications.

Aloe vera has been studied for its effects on processes that contribute to high blood sugar levels. Studies suggest that it may be beneficial in reducing fasting glucose and haemoglobin A1c levels, particularly in stabilising blood sugar levels after meals.

However, the extent to which aloe vera affects blood sugar levels is unknown. Tell your healthcare provider if you are taking an aloe vera supplement. Keep in mind that aloe vera formulations also vary, and some can cause side effects, such as GI upset.

6. Chromium

Chromium supplementation has shown modest improvements in insulin sensitivity and haemoglobin A1c in some studies. Other studies have shown benefit only in people with poor nutritional status or already low chromium levels. 

Because chromium can enhance insulin action, using it with a prescription blood sugar-lowering drug can raise the risk of hypoglycaemia, especially if the doses are higher than those found in multivitamins.

According to the Food and Drug Administration (FDA) and the Institute of Medicine, it is safe when taken at a dose of 200 micrograms daily for up to six months.

Keep in mind, chromium supplements may also carry side effect risks like GI upset or headaches. Caution should be used if you have kidney or liver issues. Talk to your healthcare provider about whether chromium supplements may be beneficial for you.

Always inform your healthcare provider and/or pharmacist about any supplements and include them on your list of medications—even “natural” ones—so medication dosing and monitoring plans can be adjusted as needed.

https://www.verywellhealth.com/supplements-to-avoid-with-blood-sugar-medication-11864779

5 Supplements to Avoid if You Have Type 2 Diabetes

From everydayhealth.com

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

A range of dietary supplements are marketed as just the ticket to improving blood glucose, losing weight, or supporting heart health, but experts generally advise people with type 2 diabetes to avoid most of them. 

“There’s not enough evidence to suggest taking supplements, and the effects differ depending on the person and their comorbidities,” says Joyce Y. Lee, PharmD, a health sciences clinical professor at the University of California Irvine School of Pharmacy and Pharmaceutical Sciences. Supplements aren’t a substitute for diabetes medication prescribed by your physician, and some supplements can interact with such diabetes medications, leading to high or low blood sugar.

More effective blood sugar management comes from lifestyle adjustments like eating a balanced diet and exercising regularly, says Dr. Lee. But if you’re still curious about supplementation, know that several vitamins, minerals, and plants should be avoided, and always consult your doctor before adding any dietary supplement to your wellness regimen.

1. Beta Carotene

Beta carotene is a compound that converts into vitamin A in the body. There’s some evidence that beta carotene can be beneficial for metabolic health. An antioxidant, beta carotene may decrease one’s risk of developing obesity and type 2 diabetes due to how it helps neutralize oxidative stress that leads to inflammation.

When consumed via whole foods like carrots, sweet potatoes, and dark leafy greens, beta carotene is safe and healthy. However, Lee recommends against taking beta carotene supplements. 

“It’s a supplement that’s been shown to potentially contribute to cancer or worsen cardiovascular outcomes,” she says. “I think the harm outweighs the benefit, and if patients mention beta carotene supplementation, I discourage it.”

2. Bitter Melon

As its name suggests, bitter melon is a bitter, green, vine-growing fruit that looks like a cucumber and contains compounds that may affect glucose metabolism. Bitter melon supplements have been dubbed “natural insulin,” but the reality is a bit more murky, says Amy Kimberlain, RDN, CDCES, founder of Amy’s Nutrition Kitchen based in Miami.

“Studies are inconsistent, making it difficult to draw accurate conclusions about its safety and effectiveness,” she says, recommending that people with type 2 diabetes approach this supplement with caution. Taking bitter melon with other glucose-lowering medications could potentially lower your blood sugar levels too much. 

Lee also points out that some people have glucose–6-phosphate dehydrogenase (G6PD) deficiency, a common genetic disorder that makes them more prone to anaemia, which may be triggered by taking bitter melon. Your safest move is to consult your prescribing physician about bitter melon, so they can assess potential adverse reactions and medication interactions for you individually. 

3. Chromium

Chromium, a mineral found naturally in whole grains, carrots, potatoes, broccoli, and molasses, is important for blood sugar control due to how it enhances insulin function. Problems can occur if you’re deficient in chromium, though most people get enough through their diet. 

As important as chromium is for metabolic health, there’s no evidence that taking additional chromium via a dietary supplement will help someone with diabetes. “The American Diabetes Association doesn’t recommend the supplement, as there’s no clear benefit,” says Kimberlain. “Additionally, chromium in supplement form isn’t absorbed as [efficiently] as it is from food sources.” 

Chromium supplements may interact with diabetes medications like insulin or sulfonylureas, lowering blood sugar too much when taken together. There are other potential health risks associated with chromium supplementation as well. “Chromium is usually not recommended, especially in people with pre-existing kidney and liver issues,” says Lee. “Not everyone knows they have liver or kidney problems.” 

4. Vitamin C

Vitamin C–rich foods like strawberries, bell peppers, and citrus can be part of a healthy diabetes diet. There’s also evidence that vitamin C supplementation may support glycaemic control and healthy blood pressure.

However, you can run into problems with large doses of vitamin C, says Lee. “High-dose vitamin C could potentially mask low glucose levels, which can be a problem for people with diabetes who use tools and devices that measure their glucose such as continuous glucose monitors,” she says.

Lee recommends taking no more than 1,000 milligrams (mg) of vitamin C in supplement form per day, though read the manufacturer’s suggestion on your CGM, as some models specify that problems can occur at doses over 500 mg. If you’re interested in taking additional vitamin C, talk to your doctor first, especially if you use a CGM.

5. Cinnamon

Cinnamon is a spice that helps sweeten yogurt, oatmeal, and coffee without adding sugar. Adding the spice to your food isn’t a problem, and doing so may even help lower post-meal blood glucose levels.

However, the type, form, and dose of cinnamon matters. “While food amounts are safe, concentrated forms can affect liver health and blood sugar unpredictably,” says Kimberlain. Lee agrees that cinnamon in food is perfectly fine, but people should exercise caution with high-dose cinnamon supplements. 

Cassia cinnamon, the type of cinnamon most commonly used in supplement form, is of particular concern, as it may contain high levels of a chemical called coumarin, which can be a safety issue for people with liver problems.

The biggest threat may be the fact that cinnamon has a reputation as a blood sugar-lowering spice that’s based on inconclusive science. “The effectiveness of cinnamon supplementation for diabetes or weight management remains uncertain, and more rigorous research is needed to confirm any potential benefits,” says Kimberlain.

The Takeaway

• Many supplements marketed to people with type 2 diabetes claim to improve blood sugar or heart health, but experts warn they may be ineffective or even harmful.
• Experts discourage using beta carotene, bitter melon, chromium, high-dose vitamin C, and cinnamon supplements due to safety concerns, drug interactions, or lack of proven benefits.
• The safest approach for blood sugar management remains sticking with the medication and lifestyle changes that your clinician recommends, with supplements only taken under medical guidance and supervision.

https://www.everydayhealth.com/diabetes/supplements-to-avoid-if-you-have-type-2-diabetes/

11 Supplements to Help Lower Blood Sugar Naturally

From verywellhealth.com

Some supplements like chromium, cinnamon, and omega-3s may help with blood sugar control or reduce diabetes-related risks. However, research is mixed, and some supplements can cause serious side effects, so always check with your healthcare provider before using them.

1. Alpha-Lipoic Acid

Alpha-lipoic acid is a fatty acid that acts as an antioxidant and has been studied for diabetes and its complications. However, the evidence is limited, and the research is mixed.

• One review found that alpha-lipoic acid did not lower blood sugar, triglycerides, or cholesterol in people with type 2 diabetes.
• Another review shows neuropathy (a symptom of diabetes) improved for participants taking the supplement, while other research didn't show improvement.
• There is no evidence that alpha-lipoic acid helps with nephropathy (kidney damage) or macular edema.

Safety

At normal doses, alpha-lipoic acid is considered safe, even for people with heart disease, diabetes, and neurological conditions. Side effects may include headache, nausea, and vomiting.

2. Cinnamon

In one study, cinnamon supplements lowered fasting blood sugar and insulin resistance in people with type 2 diabetes and prediabetes. However, more research is needed.

Other reviews show that cinnamon significantly reduced blood pressure, cholesterol, and triglyceride levels in people with type 2 diabetes.

Safety

Cinnamon is safe for most people at doses below 6 grams (g) daily. However, there have been reports of high coumarin levels in species like cassia cinnamon (Cinnamomum cassia). Over time, too much coumarin can cause liver toxicity and cancer.

True cinnamon (Cinnamomum verum), also known as Ceylon or Sri Lankan Cinnamon, tends to have lower levels of coumarin.

3. Magnesium

Higher levels of the mineral magnesium in the body are associated with a lower risk of diabetes. Magnesium lowers blood sugar in people with type 2 diabetes and improves insulin sensitivity in people at risk of developing diabetes. Magnesium supplements are available in many different formulations, but magnesium oxide has been studied the most extensively in clinical trials for diabetes.

Safety

Experts recommend limiting magnesium doses to 350 milligrams (mg) daily. You may get magnesium from your food, including fortified products like cereals. At higher doses, magnesium supplements are associated with diarrhoea, nausea, and stomach cramps.

4. Chromium

Chromium is a trace element in foods like meat, grains, and produce. It may enhance the effects of insulin and help break down sugars, but more research is needed.

One review concluded that chromium supplementation modestly improved haemoglobin A1c levels in people with type 2 diabetes. Chromium did not improve fasting blood sugar or cholesterol levels.

Safety

Chromium with insulin or metformin may cause hypoglycaemia (low blood sugar), so experts recommend that people taking these medications avoid chromium supplements. Signs of hypoglycaemia include shakiness, headache, and a fast heart rate. Side effects of chromium include weight loss, anaemia, kidney failure, and skin rash.

5. Zinc

Some research suggests that zinc may help protect against type 2 diabetes. A review of studies found that a moderately high intake of zinc was associated with a 13% reduction in the risk of type 2 diabetes. The effect was more pronounced for people living in rural areas, who experienced a 41% reduction in risk.

6. Vitamin D

Research shows that getting enough vitamin D may help prevent type 1 and type 2 diabetes. It also found that it may help reduce blood sugar in people with prediabetes.

Supplementing with vitamin D3 (cholecalciferol) 2,000 international units (IU) daily can help manage or prevent type 1 diabetes. Taking at least 1,000 IU daily for a year or more significantly lowered the odds of developing type 2 diabetes. Lower doses of vitamin D had no effect on diabetes risk.

Safety

The Recommended Dietary Allowance (RDA) of vitamin D for adults is 600 IU or 15 mcg. You can get vitamin D from fortified products like orange juice, cereals, and milk. You can also get adequate vitamin D from sun exposure. High doses of vitamin D from supplements may cause kidney stones, nausea, vomiting, muscle weakness, and more.

7. Omega-3 Fatty Acids

Research determined that omega-3 fatty acids help decrease blood sugar and insulin resistance. Other studies suggest that eating more omega-3 fatty acids helps protect against type 2 diabetes and may reduce blood sugar in people with prediabetes.

However, another review showed that omega-3 fatty acids had no significant effects on blood sugar or insulin resistance. Omega-3 fatty acids did improve levels of:

• Haemoglobin A1c
• Total cholesterol
• High-density lipoprotein (HDL) cholesterol (considered "good")
• Triglycerides

Safety

Omega-3 fatty acids don't typically cause severe side effects. However, high levels (over 4 g per day) of omega-3s have modestly increased the risk of atrial fibrillation in people with, or at risk for, cardiovascular disease. Omega-3s may also cause bad breath, heartburn, nausea, or diarrhoea. They may also increase the effects of blood-thinning medication and cause excess bleeding.

8. Berberine

Research shows that berberine may help control blood sugar in people with prediabetes. One review showed that berberine, with or without standard diabetes medicines, improved the following measurements related to diabetes control:

• Haemoglobin A1c
• Blood sugar two hours after eating (postprandial)
• Insulin resistance
• Body mass index (BMI)
• Total cholesterol
• Triglycerides
• Inflammation

Berberine plus standard diabetes medicine had greater effects, but even berberine alone showed modest benefits on haemoglobin A1c and fasting blood sugar levels.

Safety

Berberine should be avoided during pregnancy and breastfeeding as it may cause jaundice or brain damage in infants who are exposed to it. Side effects of berberine include constipation and diarrhoea.

9. Probiotics

In people with type 2 diabetes, a few studies have found that probiotics may help reduce:

Tao YW, Gu YL, Mao XQ, Zhang L, Pei YF. Effects of probiotics on type II diabetes mellitus: A meta-analysis. J Transl Med. 2020;18(1):30. doi:10.1186/s12967-020-02213-2.

• Haemoglobin A1C
• Fasting plasma glucose (FBG)
• Insulin resistance
  

10. Aloe Vera

A few studies have found that aloe vera supplements may reduce fasting blood sugar in people with prediabetes and type 2 diabetes. However, the research into this supplement is limited, and larger studies are needed to prove its effect conclusively.

11. Gymnema

Gymnema contains several pharmacologically active compounds, some of which may have anti-diabetic properties. However, more research is needed before scientists can understand how gymnema affects people with diabetes and how it can be used safely.

What Supplements Should a Diabetic Not Take?

Certain supplements can affect your blood sugar and/or interact with your medications. If you have diabetes, talk to your healthcare provider before taking: 

• Vitamin E: May interact with blood thinners such as Jantoven (warfarin)
• St. John's wort: May cause a build-up of metformin in the body and affect glucose levels
• Ginseng: May reduce blood sugar, but can cause a dangerous drop in blood sugar when taken with insulin or metformin
  

Key Takeaways

• Some supplements, such as cinnamon, berberine, and vitamin D, may help control blood sugar, but they should not replace prescribed diabetes medications.
• Other supplements, such as gymnema, aloe vera, and probiotics, have also positively impacted people with diabetes. However, more research is needed. Some supplements may interact with your medications. These include vitamin E, St. John's wort, and ginseng.

https://www.verywellhealth.com/supplements-for-diabetes-11771868