Can’t Lose Weight? Try Supplements to Lower Your Blood Sugar Naturally
We all know how popular medications like Ozempic have become, offering effective solutions for appetite reduction, slowed digestion and blood sugar management (especially for those with type 2 diabetes). In response, many people have turned to more affordable, natural alternatives. Supplements to lower blood sugar in particular have gained attention. But do they actually work? And are they safe?
We spoke to Joseph Mercola, DO, Founder of Mercola.com, who shares more on the supplements that reduce your blood sugar, the benefits and risks and whether they can replace a healthy lifestyle.
The best supplements to lower blood sugar naturally
While not magic pills, several supplements have shown promising effects for blood sugar control. These four top picks are an ideal way to steady your blood glucose levels, which may help you reach your weight loss goals.
“As a general rule of thumb, anytime you begin a new supplement regimen, start low and go slow,” advises Dr. Mercola. “Begin with the lower end of the dosage range and gradually increase as your body adapts. This approach helps minimize side effects and allows you to find your optimal dose.”
See the supplements for people interested in lowering their blood sugar naturally below, along with Dr. Mercola’s dosage recommendations.
1. Berberine
“This plant compound has been shown to lower blood sugar as effectively as some prescription drugs,” says Dr. Mercola. “Berberine works by activating an enzyme called AMP-activated protein kinase (AMPK), which plays a crucial role in regulating metabolism and energy levels. It also helps “increase glycolysis (the breakdown of sugars), reduce sugar production in the liver and slow carbohydrate breakdown in the gut.”
How much should you take? 500 mg with meals two to three times daily (maximum of 1,500 mg per day). If you’re taking diabetes medication, space out your berberine dose by at least a couple hours and monitor your blood sugar levels closely. One to try: Solaray Vital Extracts Berberine 500 mg.
Potential side effects: Gastrointestinal issues (like diarrhea and constipation) and potential interaction with diabetes medications.
2. Chromium
“This essential mineral enhances insulin's action in the body, helping move glucose from the bloodstream into cells more efficiently,” explains Dr. Mercola.
How much should you take? 200-600 mcg, with meals two to three times daily. Avoid taking chromium with coffee, which can interfere with absorption. One to try: 365 by Whole Foods Market, Chromium Picolinate 200 mcg.
Potential side effects: Can affect digestion or mood in high doses.
3. Alpha-lipoic acid (ALA)
“A potent antioxidant, ALA can improve insulin sensitivity and reduce symptoms of diabetic neuropathy,” says Dr. Mercola. “It also helps protect against oxidative stress caused by high blood sugar.”
How much should you take? 300-600 mg daily, taken on an empty stomach for optimal absorption. For people with type 1 or 2 diabetes who are taking medication, monitor your blood sugar levels closely. One to try: THORNE Alpha-Lipoic Acid 300 mg
Potential side effects: Mild side effects like dizziness or skin rashes can occur. If you experience any nausea, taking ALA with food can help.
4. Magnesium
“Magnesium plays a vital role in glucose metabolism and insulin function,” Dr. Mercola says. “More specifically, it facilitates the binding of insulin to its receptors on cell surfaces, promoting glucose entry into cells, which helps regulate blood sugar levels.” So it comes as no surprise that magnesium supplements may help reduce insulin resistance.
How much should you take? 300-400 mg of magnesium L-threonate daily, preferably in the evening for better sleep. If you’re taking antibiotics, space out your magnesium supplement dosage by at least a couple hours. One to try: BioEmblem Triple Magnesium Complex 300 mg.
Potential side effects: High doses can lead to digestive issues. It can also interact with antibiotics and diuretics.
A word of caution on supplements to lower blood sugar naturally
“Here's the bottom line: these supplements can be incredibly beneficial, but they're not one-size-fits-all solutions,” Dr. Mercola notes.“It’s essential to partner with a healthcare professional who understands both the power of these natural supplements and your individual health needs,” Dr. Mercola adds.
How to boost the benefits of supplements to lower blood sugar naturally
“Dietary supplements are not a magic bullet,” says Dr. Mercola. “When it comes to high blood sugar, diabetes and obesity, we need to look at the bigger picture. These conditions are often symptoms of a deeper imbalance in the body, typically caused by our modern lifestyle and diet. The real culprits? They're hiding in plain sight in our food supply and environment.”
When asked if he would recommend taking supplements to lower blood sugar naturally, Dr. Mercola answers, “yes, but with a caveat.” He explains that supplements should be viewed as supplemental to a larger approach towards optimal health. “They're most effective when used in conjunction with lifestyle changes,” such as proper nutrition, sleep and exercise.
More ways to manage your blood sugar levels:
The Benefits of Spirulina for Women: Lower Blood Sugar and Cholesterol
Doctors Reveal How To Lower Blood Sugar Naturally (Hint: Cinnamon Helps)
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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