If your blood sugar has been creeping upward, you may be wondering whether there are natural ways to help bring it back down. The answer is yes.
Several supplements have been studied for their ability to support healthier blood sugar levels and improve the way your body responds to insulin. Here are five of my favorites.
1. Berberine
Berberine is a plant compound found in several herbs, including barberry and goldenseal. Of all the supplements used for blood sugar support, this one probably gets the most attention—and for good reason.
Research suggests berberine can help lower fasting blood sugar and HbA1c and improve insulin sensitivity. It appears to work through several pathways, including activation of an enzyme called AMPK, which plays an important role in how your cells use glucose.
A commonly used dose is 500 mg two to three times daily with meals. Berberine can cause digestive upset, particularly when you first start taking it, so I often recommend starting low and working your way up. It can also interact with medications, including diabetes and blood-pressure medications, blood thinners, and certain immunosuppressant drugs. So this isn't one I'd casually toss into your supplement lineup without first checking with your health care provider.
2. Ceylon Cinnamon
Yes, cinnamon really may help with blood sugar. Studies suggest cinnamon may modestly lower fasting blood sugar and improve insulin sensitivity. It may also help slow the rise in glucose that occurs after eating.
When using cinnamon regularly, I prefer Ceylon cinnamon, sometimes called “true cinnamon,” over the more common cassia cinnamon. Cassia contains considerably more coumarin, a naturally occurring compound that can potentially harm the liver when consumed in larger amounts over time.
Studies have used varying amounts, but 1–2 grams daily is a reasonable range commonly used for blood sugar support. You can take it as a supplement or simply add Ceylon cinnamon to food, coffee, or tea.
3. Psyllium Husk
Psyllium is a soluble fiber that forms a gel-like substance in your digestive tract. When taken before or with a meal, it can slow the absorption of carbohydrates, which may help reduce those sharp blood sugar spikes after eating. Regular use has also been associated with improvements in fasting blood sugar and HbA1c.
A typical dose is around 5 grams once or twice daily, often taken shortly before meals. And because psyllium absorbs a lot of water, make sure you're drinking plenty of it. Bonus: psyllium can also help with constipation and cholesterol.
4. Magnesium
Magnesium is involved in hundreds of reactions throughout your body, including several involved in insulin signaling and glucose metabolism. Low magnesium levels have been associated with insulin resistance and a greater risk of developing type 2 diabetes. Supplementing magnesium may improve blood sugar control and insulin sensitivity, particularly in people who aren't getting enough magnesium to begin with.
I generally prefer well-absorbed forms such as magnesium glycinate or citrate rather than magnesium oxide, which isn't absorbed as well and is more likely to send you running for the bathroom. A common supplemental range is 200–400 mg of elemental magnesium daily, depending on your diet, magnesium status, and individual needs.
5. Alpha-Lipoic Acid
Alpha-lipoic acid, or ALA, is an antioxidant produced naturally by your body. It helps your cells turn glucose into energy and may also improve insulin sensitivity. Studies suggest ALA may modestly improve blood sugar control, although its effects aren't as consistent or dramatic as those seen with some of the other supplements on this list.
ALA has another claim to fame: it has been studied extensively for diabetic neuropathy, particularly the burning, tingling, and nerve pain that can develop in people with diabetes. A commonly used dose is 300–600 mg daily.
One Last Thing
In addition to lifestyle modification, sometimes adding the right supplement can provide a little extra help. And as you can see, there are several good options to choose from. Just remember that supplements that can lower blood sugar can sometimes lower it more than expected, especially if you’re taking diabetes medications. So choose wisely, monitor your numbers, and make sure your practitioner knows what you’re taking.
Also, make sure to choose only good quality supplements—not discounted knockoffs. Having trouble finding them? No problem! You can look HERE.