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Written by: Jennifer Chesak, MSJ
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Medically reviewed by: Ecler Ercole Jaqua, MD, MBA, FAAFP, AGSF, FACLM, DipABOM, AAHIVS and Jared Meacham, PhD, RD, CSCS
Your blood sugar rises in response to eating, but dramatic rises, also called spikes, can lead to elevated blood sugar over time. Consistently high blood sugar is linked to chronic diseases, including type 2 diabetes, cardiovascular disease, dementia, kidney disease, and more. If you’ve ever wondered if supplements can help lower your blood sugar naturally, you’ve come to the right place. When taken alongside lifestyle modifications, some supplements can support healthy glucose metabolism and insulin sensitivity.
Blood glucose (also called blood sugar) may not be something you think about on a regular basis unless you have prediabetes or a form of diabetes. However, the diet and lifestyle choices you make every day affect your blood sugar, which then influence many facets of your health.
If you’re aware of these impacts, you may be looking for supplements to lower blood sugar naturally. And you’re in luck. Research suggests some natural supplements can support your body’s glucose metabolism and insulin sensitivity, which are related to your overall health.
“I’ve seen firsthand how blood sugar impacts so much more than just diabetes risk. In practice, people would describe energy crashes, mood swings, poor sleep, and weight gain, all tied to unstable blood sugar,” says Tara Karr, MS, RD, LDN, CDCES, the clinical study coordinator at Pendulum Therapeutics.
“From a research perspective,” Karr adds, “we know that blood sugar affects nearly every system in the body and is linked to many of the leading causes of death, including heart disease, cancer, and Alzheimer’s. Stable blood sugar is foundational to long-term health.”
In this article, we’ll explore why blood sugar matters, the best supplements to control blood sugar naturally, and the lifestyle changes that can have a big impact. Keep in mind that supplements are not substitutes for prescribed treatments, and it’s best to consult your healthcare provider before taking new ones.
Understanding blood sugar regulation
The term “metabolism” is often mentioned in conjunction with maintaining a healthy weight. But what is metabolism, really? It involves all the bodily chemical processes that convert food into energy—or store it as glycogen or fat. Tied up in how well your metabolism functions is how insulin sensitive you are and how well your body metabolizes glucose; these factors inform your overall metabolic health.
What is blood sugar?
We get glucose from the foods we eat. In response to eating, glucose will rise in your bloodstream. That’s why your glucose level is often referred to as blood sugar. Because it’s such a critical marker of health, your body has several biological mechanisms to stabilize blood sugar. How high it rises and how long it stays elevated will depend on several factors:
- What you eat
- How insulin sensitive, or resistant, you are
- Whether you engage in physical activity
- Other lifestyle factors, such as your sleep quality and stress level
If you were watching your glucose level on a graph or chart with the help of a continuous glucose monitor (CGM), you’d see that some foods cause a rapid spike (imagine a mountain peak), while others cause a gentle or minimal rise (think more like a rolling hill).
The role of insulin and insulin resistance
When your blood sugar rises, beta cells—specialized cells in your pancreas—release the hormone insulin. Insulin then signals to your cells to uptake glucose. Your cells will either convert glucose to glycogen or fat and store it to be used later when you need it or convert it to adenosine triphosphate (ATP). ATP is your body’s universal form of energy, or fuel.
However, these processes can become dysfunctional because of insulin resistance. Insulin resistance occurs through two mechanisms.
- If cells throughout your body become overloaded with glucose, they have trouble taking in more and become less responsive to insulin’s signal to uptake it, leaving high glucose in your bloodstream.
- Additionally, repeatedly eating foods that spike your blood sugar, and therefore your insulin, can “wear out” the beta cells in your pancreas. Over time, they won’t be able to release enough insulin to help counteract high blood sugar.
As a result of insulin resistance, your glucose level will stay high in your bloodstream. If the condition persists and those levels stay somewhat elevated, even between meals, insulin resistance can progress into prediabetes or type 2 diabetes.
Clinicians often diagnose prediabetes or diabetes via one of two common blood glucose tests:
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Fasting glucose level: Measures your blood sugar after at least eight hours of fasting
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Hemoglobin A1C (HbA1C): Measures your average blood sugar over the past three months
There’s also a third option, an oral glucose tolerance test (OGTT), which involves a fasting glucose test, followed by drinking a glucose solution, and finally a second glucose test two hours later. There’s also a one-hour version used routinely to screen for gestational diabetes—high blood sugar during pregnancy.
Type 2 diabetes is sometimes confused with type 1 diabetes or latent autoimmune diabetes in adults (LADA). But the latter two are autoimmune disorders in which the body mistakenly attacks the pancreas, which then cannot produce insulin—or not enough. Treatment for these disorders eventually requires the medication insulin.
Why blood sugar matters
Beyond diabetes prevention, maintaining stable blood sugar is important for overall wellness. When blood sugar stays elevated long term, it can damage organs, blood vessels, nerves, and other tissues, leading to glycation. Glycation occurs when excess blood sugar binds to proteins, fats, and other molecules in the body, causing advanced glycation end-products (AGEs), a group of compounds implicated in many chronic diseases, from cardiovascular disease to dementia.
Even in the short term, blood sugar swings can cause problems. If you’ve ever grabbed a pastry on the fly for a quick breakfast, you may have experienced a rapid blood sugar spike, which can give you an immediate sense of satisfaction and energy. But that energy rush is often followed by an equally sudden “crash” that leaves you feeling hungry all over again.
A spike can lead the pancreas to release an outsized dose of insulin as a way of overcorrecting for the blood sugar jump. As your cells uptake the glucose in response, your blood sugar will then lower, and sometimes it decreases below your usual baseline, meaning your fasting blood sugar.
This “crash” is technically reactive hypoglycemia, and it can leave you with unpleasant symptoms, including:
- Dizziness or lightheadedness
- Hunger or cravings
- Jitteriness
- Irritability
- Nausea
Reactive hypoglycemia can occur in people without diabetes and is not always pathological, however.
Ultimately, keeping your blood sugar level more stable throughout the day, and from day to day, can help you prevent or counteract insulin resistance and therefore halt or lessen the progression to prediabetes and type 2 diabetes.
That doesn’t mean you have to forever forego tasty pastries. But it’s a good idea to pay attention to how different foods affect your blood sugar—and how they ultimately make you feel.
When you do reach for the occasional sugary treat, getting some protein, fat, fiber—or all three—beforehand, or in tandem, can help. For example, eating a hard-boiled egg before enjoying a doughnut may help slow or even blunt a blood sugar spike.
Signs and symptoms of dysregulated blood sugar and insulin
To truly know whether you have insulin resistance and high blood sugar, you need blood tests. However, some signs and symptoms offer early clues that blood sugar regulation may be off, according to Karr. “These often show up well before someone is officially diagnosed,” she says. They include:
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Strong cravings, especially for carbs or sweets
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Tiredness or sluggishness between meals or after eating
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Weight gain, especially around the midsection
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Poor sleep or frequent waking during the night
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Skin tags or dark, velvety patches on the skin, particularly around the neck or armpits
“Good blood sugar balance means you have a steady state of energy that sustains you between meals,” says Taylor Berggren, MS, RDN, with Pendulum Therapeutics. “If you feel that you get high highs with lots of energy, followed by low lows where you can’t really function at your best, that could be a sign that your blood sugar is fluctuating too much.”
Best supplements to lower blood sugar naturally
Certain lifestyle changes—making dietary tweaks, getting adequate exercise and sleep, and taking steps to manage stress—can help support a healthy glucose metabolism. So can some natural supplements. Below are nine to consider, plus info on how they work to help keep blood sugar in check.
However, before starting a new supplement, consult your healthcare provider. This is especially important if you’re already taking prescription medications to treat prediabetes or type 2 diabetes as there’s a risk of developing hypoglycemia. The condition, when your blood sugar drops too low, can be dangerous and even deadly.
Akkermansia probiotics
Probiotics in general, including Akkermansia muciniphila, may help support glucose metabolism and insulin sensitivity. Some research shows that A. muciniphila supplementation can lower fasting glucose by more than 20%. To understand why, we need to dig into the connections between gut health and glucose metabolism.
“At Pendulum,” Karr says, “we’ve seen how improving the microbiome can shift metabolic function in a meaningful way. A healthy gut helps regulate blood sugar from multiple angles.”
You have a whole microbiota, a community of bacteria (and fungi) living in your gut as probiotics, first developed during transmission from your mother when you’re an infant. But then we influence our microbiota with the foods we eat, our lifestyle, and other factors. When your gut microbiome ferments some of the foods you eat, it produces short-chain fatty acids (SCFAs). SCFAs, particularly butyrate, bind to receptors on intestinal L-cells and stimulate the production of glucagon-like peptide 1 (GLP-1). (Probiotics can also stimulate GLP-1 production through other mechanisms.)
Your natural GLP-1 hormone has beneficial effects on blood sugar. If you have type 2 diabetes, your body may secrete less GLP-1. But, even in the absence of this condition, you could have a lack of beneficial bacterial strains in the gut, leading to an inability to produce adequate GLP-1 hormone naturally. Playing a role in several key processes in the body, GLP-1:
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Helps your pancreas produce more insulin, which can then help lower blood sugar.
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Slows gastric emptying, which can slow the absorption of glucose into the bloodstream, lessening the chance of a post-meal blood sugar spike.
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Reduces gluconeogenesis, glucose production in your liver.
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Stimulates areas in the brain that help you feel full, which helps reduce appetite and cravings that can contribute to elevated blood sugar.
Berberine
Berberine is a compound found in parts of certain plants, including European barberry, goldenseal, and tree turmeric. As a supplement often sold as capsules, it’s gained a reputation as a natural way to support glucose metabolism.
What does the science say? A 2022 research review looking at 37 studies involving more than 3,000 patients with type 2 diabetes found that berberine modestly lowered fasting glucose and HbA1c.
Berberine may lower blood sugar through several mechanisms. For example, it activates AMP-activated protein kinase (AMPK) and therefore increases glucose uptake in your muscles. This activation improves insulin sensitivity. Berberine may also slow the absorption of glucose (from food) in your gut, reducing a potential glucose spike after eating.
“Berberine can be helpful, but it’s also strong,” Karr says. “I’ve seen it cause GI issues like nausea or cramping. It can also interact with medications, especially those for blood sugar or blood pressure. For those reasons, I always recommend checking with a healthcare provider before starting it. It’s also not recommended during pregnancy or while breastfeeding.”
Cinnamon (ceylon)
Cinnamon is a common household spice that comes from the inner bark of Cinnamomum trees. A 2024 review of 24 clinical trials found that cinnamon lowers fasting blood sugar and HbA1c.
“As a dietitian, I’m all about food-first strategies that are easy to stick with,” Karr says. “Cinnamon is a simple one. About 0.5 to 1 teaspoon per day has been shown in some studies to help with insulin sensitivity and post-meal blood sugar.” She recommends sprinkling it on oatmeal or mixing it into yogurt, smoothies, or coffee. “It’s an easy add-in,” she says, “especially with meals that include carbs. Consistency over time is what matters most.”
Apple cider vinegar
You may have another item in your pantry or fridge that might help. Apple cider vinegar (ACV) is vinegar made from the fermentation of apple juice. Consuming ACV may help slow the absorption of glucose in the bloodstream, potentially blunting a blood sugar rise.
A 2023 randomized clinical trial found that participants who consumed 30 milliliters of ACV per day for eight weeks saw more favorable effects on their fasting glucose and HbA1c, when compared to the placebo group.
However, because ACV is acidic, you may want to dilute it in water to help protect your tooth enamel.
Alpha-lipoic acid
Your body produces alpha-lipoic acid (ALA), an antioxidant, but you can also get it through foods or supplements. Some research points to ALA’s potential for supporting insulin sensitivity, which can aid glucose metabolism. Foods with ALA include:
- Red and organ meats
- Vegetables, such as broccoli and spinach
- Nuts and seeds, such as walnuts and flaxseeds
Magnesium
Magnesium is an essential mineral and electrolyte that’s important for regulating insulin and helping cells uptake glucose. People with type 2 diabetes may experience lower levels of magnesium for various reasons.
“Literature shows that 250 milligrams of elemental magnesium was effective for markers of blood glucose control in patients with type 2 diabetes,” Berggren says.
Amarasate
Amarasate is an extract derived from New Zealand bitter hops and is included in some supplements that claim to reduce appetite. Not much research exists yet on the compound. However, two small studies—one looking at 30 men, and another 30 women—found that amarasate reduced appetite and food cravings during a 24-hour, water-only fast.
Fenugreek
Fenugreek is a cooking herb with a maple-syrup-like flavor that’s native to the Mediterranean, southern Europe, and western Asia. It contains soluble fiber that helps slow the absorption of carbohydrates, potentially lessening the chance for a blood sugar spike. Fenugreek, which is also available in supplement form, may also support insulin sensitivity.
A 2023 research review analyzing 14 clinical trials with nearly 900 participants found that fenugreek lowered fasting glucose, HbA1c, and post-meal glucose.
However, people with a peanut allergy should approach fenugreek carefully, as the herb shares some similar proteins. Also, note that fenugreek can cause your urine to smell a bit like maple syrup.
Gymnema sylvestre
Gymnema sylvestre is a native plant in parts of India and Africa. A 2021 research review of 10 studies with more than 400 participants showed that gymnema supplementation significantly reduced fasting glucose, HbA1c, and post-meal glucose.
Gymnema appears to block receptors on the tongue and palate that sense sweetness in food, potentially lowering cravings for sweets, reducing the chance of a glucose spike. The supplement may also support pancreatic health and stimulate the release of insulin, which helps to lower blood sugar. Gymnemic acid, a group of anti-sweet compounds found in the plant, may suppress your taste response to sweet foods, helping to limit how much you consume or crave.
Bitter melon
Bitter melon, also called bitter gourd, is a member of the squash family and is commonly used in Asian cuisine. As a supplement, it may help support glucose metabolism by having an insulin-like effect, helping cells to uptake glucose from the bloodstream.
In a randomized clinical study in Korea, 33 participants with prediabetes took bitter melon, while 32 took a placebo. The results showed that bitter melon reduced glucose levels on oral glucose tolerance tests, when compared with the placebo group.
Use with caution, however. Bitter melon in high doses could cause gastrointestinal symptoms or even liver toxicity.
How to choose the right supplement
With all the supplement options available, you may be unsure which is right for you. Again, your healthcare provider is a valuable resource for evaluating new supplements. They can help you choose a product that’s safe, effective, and won’t interact with any medications or supplements you’re taking.
“From both a clinical and research perspective,” Karr says, “the most important things are quality and transparency. Look for brands that are third-party tested and clearly list all their ingredients. You want to see exactly what you’re taking. I also look for companies that back up their claims with research and don’t overpromise results.”
Lifestyle factors that support supplement use
“Blood sugar regulation involves your entire lifestyle,” Karr says. “Supplements can support the process, but they aren’t magic. What I’ve seen in both clinical care and research is that they work best when combined with changes to how you eat, move, sleep, and manage stress. All of that influences your metabolism. The right supplement can give you an edge.”
Berggren agrees that lifestyle changes are paramount, and explains that they all work together. “It’s important to look at your blood sugar management journey holistically,” she says, adding that while you can focus on improving just one area of your body—say, the gut—positive efforts you put in elsewhere matter, too. “Your gut is so interconnected that improvements you make to lean muscle mass will also help support the positive changes [you’re making] in the gut.”
Below are a few lifestyle changes to consider.
Amp up your fiber intake
Fiber supports your gut microbiome and helps your body produce those SCFAs that boost your natural GLP-1 hormone. Plus, fiber has an added benefit on blood sugar by slowing the absorption of glucose into your bloodstream.
Mind your macronutrients
Macronutrients, or macros, are the nutrients your body needs in large amounts to function. There are three main macros: carbohydrates, proteins, and fats. It’s best to limit your intake of refined carbohydrates (think pasta, bread, white rice, crackers, and more), which can cause a rapid blood sugar spike. Whenever possible, go for unrefined carbs (like brown rice and other whole grains, veggies, and fruit), as they retain more nutrients and provide more fiber.
Also, consider pairing carbohydrates with protein and fat, both of which slow the absorption of glucose into the bloodstream. A good rule of thumb is to include quality sources of protein with every meal or snack.
Consider meal timing
Late night meals can disrupt glucose metabolism. Keeping a lengthier window of fasting overnight can decrease the demands placed on your pancreas to produce insulin, making you more insulin sensitive.
Get regular physical activity
Sedentary behavior is a top risk factor for developing type 2 diabetes. Physical activity, on the other hand, helps your cells uptake glucose without the need for insulin. Even going for a simple walk after a meal can help blunt a post-meal blood sugar spike. Additionally, muscle tissue acts like a “sponge” for glucose, so the more muscle you have the better. Remember that we tend to lose muscle as we age, but resistance training can help counteract muscle loss and even provide some gains.
The Centers for Disease Control and Prevention (CDC) recommends getting at least 150 minutes of moderate-intensity physical activity (or 75 minutes of vigorous exercise), along with two full-body strength training sessions per week.
Prioritize quality sleep
You probably already know that getting adequate sleep is good for both physical and mental health. Turns out sleep also impacts your blood sugar: Poor sleep can make you more insulin resistant the next day, whereas good quality sleep supports your metabolic health.
Manage stress
Stress causes the release of cortisol, the stress hormone, into the bloodstream, which can negatively impact glucose metabolism. And while some stress will always be a part of daily life, you can take steps to keep it in check. Make time for calming activities you enjoy—whether journaling, meditating, exercising, or getting together with friends—and you’ll help promote healthy blood sugar metabolism and overall wellness.
Try a continuous glucose monitor (CGM)
A continuous glucose monitor (CGM) helps you see your blood sugar in real time, meaning you can see how your level responds to meals and lifestyle changes.
Key takeaways
- Your blood sugar rises in response to the foods you eat and other lifestyle factors.
- High blood sugar over time can lead to chronic diseases, including type 2 diabetes, cardiovascular disease, and more.
- Even in the short term, blood sugar spikes can cause unpleasant symptoms.
- Some supplements, in combination with lifestyle changes, can help support your body’s glucose metabolism and insulin sensitivity, which benefits overall health.
FAQ
What is the most effective supplement to lower blood sugar?
Several supplements can lower blood sugar naturally, helping to support both your glucose metabolism and insulin sensitivity. The one that’s right for you will depend on your existing medications, underlying conditions, lifestyle, and more. We dive deeper into each of the following options above: Akkermansia-containing probiotics, berberine, cinnamon, apple cider vinegar, alpha-lipoic acid, magnesium, fenugreek, Gymnema sylvestre, and bitter melon.
What is the fastest way to lower blood sugar naturally?
One of the fastest ways to lower blood sugar naturally is through physical activity. Exercise stimulates your cells to uptake glucose, which will then lower the level in your bloodstream. Even a walk after a meal can help.
What is the best drink to lower blood sugar?
Apple cider vinegar diluted in water may help lower blood sugar.
How to naturally flush sugar out of your body?
You need glucose to survive, so you cannot “flush” sugar out of your body. You can, however, support healthier and more stable blood sugar levels by eating a healthy diet (particularly more fiber, whole grains, vegetables, and fruits), maintaining hydration, getting plenty of physical activity, optimizing your sleep, and managing stress.
Content is for educational purposes only and has not been evaluated by the Food & Drug Administration. Statements and products are not intended to diagnose, treat, cure, or prevent any disease.
