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 Ginger Supplements Regularly

From verywellhealth.com

Key Takeaways

• Ginger supplements may modestly lower fasting blood sugar in people with type 2 diabetes, but study results are mixed.

• Most research focuses on ginger powder or supplements, not ginger added to foods, for blood sugar control.
• Ginger supplements may interact with diabetes medications and cause blood sugar to drop too low, so consult a healthcare provider before use.

Ginger is a zesty spice commonly used in foods and beverages. Some research suggests that it may modestly improve blood sugar control in people with type 2 diabetes. However, most studies tested ginger powder or standalone supplements rather than ginger added to foods.

Taking ginger supplements may modestly improve your blood sugar levels, though more research is needed.    MarioGuti / Getty Images

Fasting Blood Sugar Levels May Decrease

Fasting blood sugar measures the amount of glucose (sugar) in the blood after at least 8 hours without eating. Some research suggests that ginger supplements may lower fasting blood sugar in people with type 2 diabetes, but results are mixed.

One systematic review and meta-analysis found that people with type 2 diabetes who took 1.2 to 2 grams of ginger powder daily for 4 to 12 weeks had fasting blood sugar levels about 19 milligrams per decilitre (mg/dL) lower, on average, than those who did not.

However, a more recent review of five clinical trials found no significant overall reduction.

Insulin Sensitivity May Improve

Insulin is a hormone that helps move glucose from the bloodstream into cells for energy. With insulin resistance, the body doesn’t respond to insulin effectively, which can cause blood sugar to rise. Insulin resistance is common in people with metabolic syndrome and type 2 diabetes.

Some research suggests that ginger may improve insulin sensitivity. In one study, people with metabolic syndrome who took 2 grams of ginger powder daily for 12 weeks showed improvements in insulin sensitivity and fasting blood sugar.

A systematic review and meta-analysis also found that ginger supplementation may reduce insulin resistance in people with type 2 diabetes and metabolic syndrome.

A1C May Decrease Over Time

Haemoglobin A1C (HbA1C) reflects your average blood sugar levels over the previous 12 weeks. One meta-analysis of 13 studies found that ginger supplements lowered A1C by about 0.4 percentage points in people with type 2 diabetes. The researchers noted that such a small decrease may not significantly affect blood sugar control on its own.

Not all studies have found this benefit. A 2024 review of five clinical trials found no significant overall reduction in A1C. Differences in ginger doses, study length, and design may explain the conflicting results.

Dietary Ginger May Have Less Effect on Blood Sugar

Most research on ginger and blood sugar has involved ginger powder or supplements taken daily for several weeks. Studies of ginger consumed with food or drinks are limited and show conflicting results:

• Ginger water: In one small study, 24 adults without diabetes who consumed a preparation containing 0.2 grams of ginger powder after a glucose drink had a smaller rise in blood sugar and a lower peak blood sugar over the following two hours.
• Ginger with food: Another study of 12 healthy adults found that adding 3 or 6 grams of ginger to rice pudding did not reduce the rise in blood sugar after eating.

These studies suggest adding ginger to meals may not have a meaningful or predictable effect on blood sugar. There is not enough evidence to know whether regularly eating fresh or dried ginger can lower fasting blood sugar or A1C over time.

Ginger Supplements and Safety

Research showing potential blood sugar benefits has primarily involved ginger powder or supplements rather than ginger added to foods. Although supplements may improve blood sugar control in some people with type 2 diabetes, they should not replace diabetes medications or treatments.

Ginger supplements may increase the effects of insulin and other diabetes medications, possibly causing blood sugar to drop too low (hypoglycaemia). Talk to a healthcare provider before taking a ginger supplement while using these medications.

Ginger may also cause side effects, including:

• Heartburn
• Stomach discomfort
• Diarrhoea
• Mouth or throat irritation

https://www.verywellhealth.com/ginger-supplements-and-blood-sugar-12058771 

5 Supplements You Shouldn't Be Taking If You Have Diabetes, According to a Dietitian

From eatingwell.com

Can supplements help with diabetes? Learn about five supplements you should consider avoiding if you have diabetes 

KEY POINTS 

• Lifestyle factors and sometimes medications are essential for healthy diabetes management.
• Avoid supplementing chromium, bitter melon, green tea extract, St. John's wort and vitamin E.
• Support healthy blood sugar with diet, physical activity, stress management and healthy sleep.

When it comes to diabetes, lifestyle plays a major role in blood sugar management and overall health. What you eat, how you move your body, your sleeping patterns and your stress levels are all factors that can impact blood sugar. Even if you are taking medications to manage your diabetes, they are to be used in conjunction with lifestyle strategies that include a nutritious eating plan, physical activity, managing stressors and getting healthy sleep. But what about supplements? Are they safe and effective?

Supplements are meant to fill nutrient gaps when you are unable to meet your needs through food alone or if you have a deficiency. Because supplements are not regulated by the Food and Drug Administration, it's important to take them cautiously. Always look for independently verified certification to ensure what they say is in it actually is, and never begin supplementation without supervision from a medical professional. Supplements can be costly and, if not taken carefully, may do harm, especially if you are taking certain medications or have other health conditions.

There are different types of diabetes and different treatment options for each type, so it's difficult to generalize which supplements all people with diabetes should not take. That's one of the reasons discussing your desires and questions with a knowledgeable medical professional is so important.

With that in mind, here are five supplements you may want to reconsider if you have diabetes, as they may interfere with certain medications, disrupt blood sugar levels or cause unwanted side effects.

1. Chromium

Chromium is a mineral found in a number of foods, such as meat, vegetables, grains, fruits and nuts. A deficiency in chromium may cause high blood sugar; however, deficiency is very rare. If you have diabetes and take insulin or other oral medications aimed to reduce blood sugar, taking chromium may increase the risk of hypoglycaemia (low blood sugar).

Anyone with kidney disease, which is a common complication of type 2 diabetes, should not take chromium because supplementation can worsen kidney disease. Chromium supplementation may also interfere with levothyroxine, a medication commonly used to treat hypothyroidism.

2. Bitter Melon

Bitter melon is an herbal supplement that has been studied for its use in reducing blood sugars in people with diabetes. Its components—charantin, vicine and polypeptide-p—are thought to have a similar structure to insulin, the hormone involved in blood sugar control.

Research on bitter melon supplementation is inconsistent. The studies that have been done are short, most are done on animals and the doses of bitter melon used vary. More research is needed to determine long-term effects and safety. In addition, bitter melon may increase your risk of low blood sugar.

3. Green Tea Extract

Drinking green tea has been shown to provide benefits for people with diabetes. However, there is little research on the effectiveness of a green tea supplement outside of studies conducted on animals, and most studies have been very short in duration. Therefore, additional supplementation beyond drinking green tea is probably not necessary. In addition, emerging research suggests that green tea supplements may have significant interactions with certain medications, reducing their effectiveness.

4. St John's Wort

More research is needed on the use of St. John's wort for diabetes, due to its potential effects on diabetes medications, insulin sensitivity and insulin secretion. One small study evaluated the use of St. John's wort and metformin in 20 healthy male subjects, and found that taking the two in conjunction can increase insulin secretion and lower blood sugar after a glucose tolerance test; however, the supplement decreased the clearance of metformin from the body. One review cautions against the use of St. John's wort for treatment of diabetes because of the potential of interference with drug metabolism.

Most studies on St. John's wort and diabetes have conflicting results, do not include diverse populations, used animal subjects or did not have a long enough duration to examine the long-term effects. Therefore, more studies are needed to explore the drug interactions and insulin secretion effects of St. John's wort.

5. Vitamin E

Vitamin E is a powerful antioxidant that can combat oxidative stress, a precursor and contributor to type 2 diabetes. Adequate dietary intake of vitamin E has been shown to protect against type 2 diabetes by helping reduce insulin resistance. However, high levels—such as those found in supplements—have not been shown to be useful. Also, vitamin E can interact with blood thinners and increase the risk for bleeding by blocking the clotting effects of vitamin K. Therefore, unsupervised supplementation is not recommended if you have diabetes and are taking blood thinners.

Tips for Healthy Eating If You Have Diabetes

Before spending lots of money on supplements that may not work or can cause harm, focus on making simple yet sustainable dietary changes. Here are a few to start with:

• Focus on whole foods: Whole foods contain a variety of macronutrients, vitamins and minerals. Aim to increase your intake of plants—fruits, vegetables, legumes, whole grains, nuts and seeds—that are rich in fiber, vitamins, minerals, antioxidants and healthy fats. Dairy, eggs, meats and seafood also provide essential nutrients, protein, and fat, which help stabilize blood sugar.
• Eat more fibre: Fibre is an indigestible part of carbohydrates that can help to reduce blood sugar spikes because it is metabolized slowly. Some simple ways to eat more fibre is to ingest one fruit or vegetable at each meal, make at least half of your grains whole grains and add one serving of unsalted nuts each day. The 2020-2025 Dietary Guidelines for Americans recommends consuming 25 to 38 grams of fibre daily. If you are not accustomed to eating fibrous foods, increase your intake slowly and drink ample amounts of fluids to reduce the risk of stomach discomfort, including gas and bloating.
• Pair your foods: When eating carbohydrates (grains, potatoes, beans, corn), pair them with non-starchy vegetables, lean protein and healthy fats. This food combination will not only provide satiating power, but also help provide steady energy and stable blood sugar. A simple yet effective strategy is to use the plate method: Fill half of your plate with non-starchy vegetables, one quarter with lean protein and the remaining quarter with a complex carbohydrate. For example, roasted chicken with stir-fried broccoli and baked sweet potato is a balanced and filling meal.

Our Expert Take

While supplements can serve a purpose when you need to fill nutrient gaps or when you are deficient, they are not always safe, and we often don't know their long-term effects. Before you spend money on supplements, take a look at your lifestyle. Eating a variety of fruits, vegetables, whole grains, nuts, seeds, lean protein and healthy fats can help you manage blood sugar and inflammation, a key factor in diabetes. Engaging in regular physical activity helps your body use the glucose in your food, promoting a healthy blood sugar. It's also important to get plenty of quality sleep and deal with what's stressing you out, as chronic stress has been linked with higher blood sugar levels.

If you have diabetes—or take care of someone who does—and don't know where to start, meet with a registered dietitian or certified diabetes care and education specialist. These medical professionals can answer all your questions about diabetes, including which supplements are safe to take and which ones should be avoided.

https://www.eatingwell.com/supplements-you-should-not-take-if-you-have-diabetes-11893520

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