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

What Happens to Your Blood Sugar When You Take Magnesium Regularly?

From health.com

AT A GLANCE

• Magnesium helps lower your blood sugar by breaking down glucose and improving insulin resistance.
• There is evidence that regular magnesium supplementation can lower fasting blood sugar levels.
• The American Diabetes Association does not recommend taking a magnesium supplement unless you have a magnesium deficiency.

Magnesium has become one of the most talked-about supplements for everything from better sleep to lower stress—and now, blood sugar control.

Research suggests the mineral plays an important role in how your body uses insulin and regulates glucose. But that doesn’t necessarily mean everyone should start taking a magnesium supplement to prevent or manage diabetes.

Here’s what the research shows, who might benefit, and why experts still recommend getting most of your magnesium from food.

How Magnesium Affects Blood Sugar

Magnesium regulates blood sugar levels by supporting the absorption and use of glucose (sugar) and helping the body use insulin better. More specifically, research has shown that:

• Magnesium supports insulin by helping move sugar from the bloodstream into cells.
• Low magnesium levels may hinder your body’s ability to secrete insulin.
• Higher levels of magnesium have been linked to greater insulin sensitivity.
• Higher magnesium intake may help lower the risk of developing type 2 diabetes among people with prediabetes or insulin resistance.

What the Research Says About Magnesium Supplementation for Blood Sugar

Research on how magnesium benefits blood sugar is relatively early. Still, results are promising. Research has so far shown the following:

• Four months of magnesium supplementation may significantly improve fasting blood sugar levels in people with or without diabetes.
• Three months of magnesium supplementation can improve haemoglobin A1C (HbA1C) and reduce insulin resistance in people with type 2 diabetes. (However, this was a small study with 42 participants.)
• Children with type 1 diabetes and low magnesium levels experienced an improvement in blood sugar control after three months of magnesium supplementation. (However, this was a small study with 71 participants.)

Nevertheless, the American Diabetes Association does not recommend routinely taking magnesium—or any other supplement—to improve your blood sugar unless you have been diagnosed with a nutrient deficiency. The organization notes that supplements have risks, including side effects and drug interactions, and eating nutritious foods is the best way to provide your body with the nutrients it needs.

Magnesium can help manage blood sugar levels, but the supplement usually isn’t recommended for that purpose.      Anastasiia Krivenok / Getty Images

Should You Take Magnesium Regularly?

It depends. The American Diabetes Association does not consider magnesium supplements as an effective option for lowering blood sugar. However, they note that people with an underlying magnesium deficiency may benefit from supplementation. It is important to consult a healthcare provider before starting any new supplement.

Here are a few things to keep in mind if you are considering starting magnesium supplements:

• The recommended daily amount of magnesium is 310-320 milligrams for adult females and 400-420 milligrams for adult males. This includes magnesium from all sources, such as food, drinks, supplements, and medications.
• There are several types of magnesium available. Magnesium oxide and chloride may be more effective for lowering blood sugar levels, but magnesium aspartate and citrate are better absorbed by the body.
• Try to focus on getting most of your magnesium from your diet rather than supplements. Foods that are rich in magnesium include spinach, legumes, nuts, seeds, and peanut butter.
• Because magnesium can interact with several medications, tell your doctor or pharmacist about all of the medications and supplements you take. This way, they can help prevent drug interactions.

Possible Risks and Side Effects of Magnesium

Magnesium supplements are usually safe, but taking too much can cause side effects like diarrhoea, nausea, and abdominal cramping. Taking very high doses of magnesium can lead to more serious side effects, such as low blood pressure, trouble breathing, irregular heartbeat, and cardiac arrest.

Magnesium supplements can also interact with several types of medications, including:

• Bisphosphonates
• Certain antibiotics, such as tetracyclines and quinolones
• Diuretics
• Proton pump inhibitors

Given these risks, it is always a good idea to consult a healthcare provider before starting a magnesium supplement.

Other Ways to Naturally Lower Your Blood Sugar

Aside from magnesium supplements, there are other ways you can naturally lower your blood sugar. Implementing the following changes can improve blood sugar control:

• Eat nourishing foods, such as non-starchy vegetables, lean proteins, and quality carbohydrates.
• Limit processed foods and foods with added sugars.
• Get at least 30 minutes of physical activity a day, a few days per week.
• Maintain a weight that you and your provider determined is optimal for you.
• Find healthy ways to manage stress, such as breathing exercises or meditation.
• Getting at least seven hours of good-quality sleep per night.
• Drink plenty of water.
• https://www.health.com/what-happens-blood-sugar-magnesium-12032678
  

12 science-backed ways to lower (or regulate) blood sugar levels

From restless.co.uk

Maintaining normal blood sugar levels can help to prevent or delay serious, long-term health conditions, including heart disease, diabetes, and prediabetes.

Blood sugar levels are affected by various factors, including how active and hydrated you are, meal size, and sleep. Luckily, this means it’s usually possible to manage blood sugar levels by making small lifestyle changes.

With this in mind, here are 12 science-backed, natural ways to help lower (and regulate) blood sugar levels.

Note: If you’re diabetic or are concerned about your blood sugar levels, it’s important to always speak to your GP before making any changes to your diet and lifestyle.

Why is it important to maintain healthy blood sugar levels?

We all need a certain amount of sugar (or glucose) in our blood to provide our cells with energy. However, having too much sugar in your blood over time can be dangerous for your health.

Symptoms of high blood sugar include weight loss, fatigue, blurred vision, feeling very thirsty, and needing to urinate a lot. If left untreated, high blood sugar can damage blood vessels, nerves, tissues, and organs. It can also put you at risk of health conditions like heart disease, kidney disease, diabetes, and other related conditions, like diabetic retinopathy (eye damage).

High blood sugar occurs when the body doesn’t have enough insulin (the hormone that helps blood sugar enter cells so it can be used for energy), or if your body can’t use insulin properly.

High blood sugar is common for people with diabetes. Other conditions, such as Cushing’s syndrome, pancreatic diseases, and polycystic ovary syndrome (PCOS), can also cause high blood sugar levels.

Additional causes and risk factors for developing high blood sugar include stress, trauma, surgery, infections, certain medications, being inactive or overweight, and/or eating too much sugary or starchy foods.

12 science-backed ways to lower (or regulate) blood sugar levels

Maintaining healthy blood sugar levels is important for health. And the good news is that various science-backed lifestyle changes can help.

We’ll cover a few of these below…

1. Practise portion control

Practising portion control can be useful for regulating calorie intake and maintaining a healthy weight.

This is important because research shows that weight management can promote healthy blood sugar levels and has been linked to a reduced risk of type 2 diabetes. Practising portion control can also help prevent blood sugar spikes.

Check out our article, 9 tips to prevent overeating and encourage portion control, for more information.

2. Add foods rich in chromium and magnesium to your diet

Research has linked high blood sugar levels and diabetes to micronutrient deficiencies, including magnesium and chromium.

Chromium is involved in carbohydrate and fat metabolism, and research suggests it can support blood sugar regulation as a result. Examples of chromium-rich foods include broccoli, liver, seafood, potatoes, and whole grain products.

Magnesium has also been shown to help regulate blood sugar levels. Magnesium-rich diets are linked with a significantly reduced risk of diabetes. Meanwhile, low magnesium levels may contribute to insulin resistance and decreased glucose tolerance in people with diabetes.

Examples of magnesium-rich foods include dark leafy greens, tuna, whole grains, squash, and pumpkin seeds. Our article, Magnesium – what it is and why it’s important, has more information.

3. Manage your carbohydrate intake

Carbohydrate intake significantly influences blood sugar levels. This is because the body breaks down carbohydrates into sugars (mainly glucose), which insulin stores and uses for energy.

However, when you eat lots of carbohydrates or have insulin function problems, this process sometimes fails, which can cause blood glucose levels to rise.

As a result, for some people (particularly diabetics), regulating carbohydrate intake can help to keep blood sugar under control. For example, studies have found that low-carb diets can reduce blood sugar levels and prevent spikes.

For inspiration, you might find it helpful to read our article: 8 tasty and filling low-carb meals.

Note: It’s important to recognise that low-carb and no-carb diets aren’t the same. You can still eat carbohydrates when monitoring blood sugar levels, and some carbohydrates contain essential vitamins, minerals, and fibre, which are a key part of a healthy, balanced diet. Steps like prioritising whole grains over processed grains and refined carbs can help lower blood sugar levels, too.

4. Choose foods with a low glycaemic index

The glycaemic index (GI) of food measures how quickly carbohydrates are broken down during digestion and the rate at which your body absorbs them. Both of these factors affect how quickly your blood sugar levels rise.

High-GI foods are broken down by the body quickly and cause rapid increases in blood sugar levels. Examples include chips, white bread, pizza, crisps, and cereals (unless they’re whole grain).

On the other hand, low and medium-GI foods take longer for the body to break down and cause a more gradual rise in blood sugar. As a result, studies have found that low and medium-GI foods can help regulate blood sugar levels and prevent spikes.

Examples of low- to moderate-GI foods include barley, bulgur, oats, beans, unsweetened Greek yoghurt, lentils, and wholewheat pasta. Check out these low-GI dinner recipes from BBC Good Food for inspiration.

Other research suggests that eating enough protein and healthy fats can reduce blood sugar spikes after a meal.

Check out our article, Low glycaemic (GI) diet – what is it and are the benefits?, to find out more about how you can work low GI foods into your diet.

5. Add more fibre to your diet

Research has found that eating a high-fibre diet can be an effective way to regulate blood sugar levels. Unlike most carbohydrates, fibre isn’t broken down by insulin into sugar molecules but passes through the body undigested.

As a result, studies suggest that increasing your daily dietary fibre intake by two servings of wholegrain products could lower your risk of developing type 2 diabetes by as much as 21%.

Examples of high-fibre foods include apples, blueberries, lentils, beans, nuts, oats, brown rice, and quinoa. For more ideas, check out our article: 10 easy ways to add more fibre to your diet.

6. Stay hydrated

For some people, keeping blood sugar levels within a healthy range could be as simple as drinking enough water.

As well as preventing dehydration, drinking water helps your kidneys flush out excess sugar through urine.

This scientific review found that people who drank more water had a lower risk of developing diabetes.

For advice, you might like to read our articles: 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.

7. Add more probiotic-rich foods to your diet

Probiotics are friendly bacteria that live in our guts – and they have impressive health benefits.

Research has revealed that eating probiotics may reduce insulin resistance in people with type 2 diabetes. Studies have also found that blood sugar level improvement is more notable in people who eat various types of probiotics for at least eight weeks. So, where possible, it’s worth incorporating a range of probiotic foods into your diet.

Examples of probiotic-rich foods include fermented foods like kefir, yoghurt, tempeh, and kimchi. For more inspiration, check out our article: 8 fermented foods for gut health. Or, for further information about probiotics, read our article: What’s the difference between probiotics and prebiotics?

8. Exercise regularly

Research has revealed that regular exercise can help improve insulin sensitivity. This means that body cells can use sugar in the bloodstream more effectively.

During exercise, blood flow increases, which also raises the rate at which glucose is delivered to muscles. The more strenuous the workout, the longer your blood sugar levels will be affected. According to the American Diabetes Association, physical activity can lower blood sugar for up to 24 hours or more after a workout by making your body more sensitive to insulin.

If you haven’t yet found an exercise or activity you love, our fitness and exercise section is full of ideas – from running and cycling to yoga and Tai Chi. Or, why not book a fitness class on Rest Less Events? There’s a huge range, with everything from functional strength to Pilates.

Alternatively, experts recommend adding so-called ‘exercise snacks’ (a few minutes of exercise every 30 minutes) into your daily routine. This has been shown to lower blood sugar levels and help prevent build-up caused by sitting. Recommended exercises include walking and bodyweight resistance exercises like squats or lunges.

Note: While exercise can help lower blood sugar, it can affect people’s blood sugar levels differently, depending on their health and the type of exercise.

If you have diabetes, you’ll need to take steps to control your blood sugar levels during a workout to make sure that they don’t drop too low or rise too high.

These steps include checking your blood sugar levels before a workout (a healthy target range before you begin is 4-7mmol/l), during a workout (every 30 minutes or so), and after. You can find out more about blood sugar levels and exercise on the Diabetes UK website.

9. Take steps to manage stress

Research has found that stress can affect blood sugar levels. This is because when we’re stressed, our bodies release the hormones glucagon and cortisol, both of which can cause blood sugar levels to rise.

For example, this study found that stress-relieving activities like exercise, meditation, and general relaxation lowered blood sugar levels.

If you struggle with stress, you might find it helpful to read our articles: 9 simple stress-relieving activities and 7 tips for coping with stress and anxiety.

10. Get good quality sleep

Getting enough quality sleep is important for overall health. Scientific research has revealed that poor sleeping habits and a lack of quality rest can affect blood sugar levels and insulin sensitivity, and increase the risk of developing type 2 diabetes.

Other research has found that sleep deprivation raises levels of the stress hormone cortisol, which plays an essential role in blood sugar regulation.

Our sleep and fatigue section is full of advice on improving sleep quality, from how the circadian rhythm works to finding the right mattress. 

11. Take steps to maintain a healthy weight

Maintaining a moderate weight promotes healthy blood sugar levels and can lower the risk of diabetes.

For example, research has found that even a 5% reduction in body weight can improve blood sugar regulation and reduce the need for diabetes medication.

Our diet and nutrition section has many healthy eating tips, such as 15 quick and easy diet swaps for a healthier lifestyle.

12. Consider eating healthy snacks more frequently

Studies suggest spreading food intake throughout the day may help to avoid blood sugar levels becoming too high or too low.

For example, several studies have revealed that eating smaller, more frequent meals can improve insulin sensitivity and lower blood sugar.

Final thoughts…

Maintaining healthy blood sugar levels is important for reducing our risk of health conditions like diabetes, heart disease, and kidney disease.

Luckily, research has shown that various lifestyle changes can significantly impact blood sugar levels.

You might like to read our article on type 2 diabetes, or head over to our general health and diet and nutrition sections for more healthy lifestyle tips. If you’re concerned about your blood sugar levels, it’s important to seek advice from your GP.

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