Some supplements like chromium, cinnamon, and omega-3s may help with blood sugar control or reduce diabetes-related risks. However, research is mixed, and some supplements can cause serious side effects, so always check with your healthcare provider before using them.
1. Alpha-Lipoic Acid
Alpha-lipoic acid is a fatty acid that acts as an antioxidant and has been studied for diabetes and its complications. However, the evidence is limited, and the research is mixed.
- One review found that alpha-lipoic acid did not lower blood sugar, triglycerides, or cholesterol in people with type 2 diabetes.
- Another review shows neuropathy (a symptom of diabetes) improved for participants taking the supplement, while other research didn’t show improvement.
- There is no evidence that alpha-lipoic acid helps with nephropathy (kidney damage) or macular edema.
Safety
At normal doses, alpha-lipoic acid is considered safe, even for people with heart disease, diabetes, and neurological conditions. Side effects may include headache, nausea, and vomiting.
2. Cinnamon
In one study, cinnamon supplements lowered fasting blood sugar and insulin resistance in people with type 2 diabetes and prediabetes. However, more research is needed.
Other reviews show that cinnamon significantly reduced blood pressure, cholesterol, and triglyceride levels in people with type 2 diabetes.
Safety
Cinnamon is safe for most people at doses below 6 grams (g) daily. However, there have been reports of high coumarin levels in species like cassia cinnamon (Cinnamomum cassia). Over time, too much coumarin can cause liver toxicity and cancer.
True cinnamon (Cinnamomum verum), also known as Ceylon or Sri Lankan Cinnamon, tends to have lower levels of coumarin.
3. Magnesium
Higher levels of the mineral magnesium in the body are associated with a lower risk of diabetes. Magnesium lowers blood sugar in people with type 2 diabetes and improves insulin sensitivity in people at risk of developing diabetes.
Magnesium supplements are available in many different formulations, but magnesium oxide has been studied the most extensively in clinical trials for diabetes.
Safety
Experts recommend limiting magnesium doses to 350 milligrams (mg) daily. You may get magnesium from your food, including fortified products like cereals. At higher doses, magnesium supplements are associated with diarrhea, nausea, and stomach cramps.
4. Chromium
Chromium is a trace element in foods like meat, grains, and produce. It may enhance the effects of insulin and help break down sugars, but more research is needed.
One review concluded that chromium supplementation modestly improved hemoglobin A1c levels in people with type 2 diabetes. Chromium did not improve fasting blood sugar or cholesterol levels.
Safety
Chromium with insulin or metformin may cause hypoglycemia (low blood sugar), so experts recommend that people taking these medications avoid chromium supplements. Signs of hypoglycemia include shakiness, headache, and a fast heart rate. Side effects of chromium include weight loss, anemia, kidney failure, and skin rash.
5. Zinc
Some research suggests that zinc may help protect against type 2 diabetes. A review of studies found that a moderately high intake of zinc was associated with a 13% reduction in the risk of type 2 diabetes. The effect was more pronounced for people living in rural areas, who experienced a 41% reduction in risk.
6. Vitamin D
Research shows that getting enough vitamin D may help prevent type 1 and type 2 diabetes. It also found that it may help reduce blood sugar in people with prediabetes.
Supplementing with vitamin D3 (cholecalciferol) 2,000 international units (IU) daily can help manage or prevent type 1 diabetes. Taking at least 1,000 IU daily for a year or more significantly lowered the odds of developing type 2 diabetes. Lower doses of vitamin D had no effect on diabetes risk.
Safety
The Recommended Dietary Allowance (RDA) of vitamin D for adults is 600 IU or 15 mcg. You can get vitamin D from fortified products like orange juice, cereals, and milk. You can also get adequate vitamin D from sun exposure. High doses of vitamin D from supplements may cause kidney stones, nausea, vomiting, muscle weakness, and more.
7. Omega-3 Fatty Acids
Research determined that omega-3 fatty acids help decrease blood sugar and insulin resistance. Other studies suggest that eating more omega-3 fatty acids helps protect against type 2 diabetes and may reduce blood sugar in people with prediabetes.
However, another review showed that omega-3 fatty acids had no significant effects on blood sugar or insulin resistance. Omega-3 fatty acids did improve levels of:
- Hemoglobin A1c
- Total cholesterol
- High-density lipoprotein (HDL) cholesterol (considered “good”)
- Triglycerides
Safety
Omega-3 fatty acids don’t typically cause severe side effects. However, high levels (over 4 g per day) of omega-3s have modestly increased the risk of atrial fibrillation in people with, or at risk for, cardiovascular disease. Omega-3s may also cause bad breath, heartburn, nausea, or diarrhea. They may also increase the effects of blood-thinning medication and cause excess bleeding.
8. Berberine
Research shows that berberine may help control blood sugar in people with prediabetes. One review showed that berberine, with or without standard diabetes medicines, improved the following measurements related to diabetes control:
- Hemoglobin A1c
- Blood sugar two hours after eating (postprandial)
- Insulin resistance
- Body mass index (BMI)
- Total cholesterol
- Triglycerides
- Inflammation
Berberine plus standard diabetes medicine had greater effects, but even berberine alone showed modest benefits on hemoglobin A1c and fasting blood sugar levels.
Safety
Berberine should be avoided during pregnancy and breastfeeding as it may cause jaundice or brain damage in infants who are exposed to it. Side effects of berberine include constipation and diarrhea.
9. Probiotics
In people with type 2 diabetes, a few studies have found that probiotics may help reduce:
- Hemoglobin A1C
- Fasting plasma glucose (FBG)
- Insulin resistance
10. Aloe Vera
A few studies have found that aloe vera supplements may reduce fasting blood sugar in people with prediabetes and type 2 diabetes. However, the research into this supplement is limited, and larger studies are needed to prove its effect conclusively.
11. Gymnema
Gymnema contains several pharmacologically active compounds, some of which may have anti-diabetic properties. However, more research is needed before scientists can understand how gymnema affects people with diabetes and how it can be used safely.
What Supplements Should a Diabetic Not Take?
Certain supplements can affect your blood sugar and/or interact with your medications. If you have diabetes, talk to your healthcare provider before taking:
- Vitamin E: May interact with blood thinners such as Jantoven (warfarin)
- St. John’s wort: May cause a build-up of metformin in the body and affect glucose levels
- Ginseng: May reduce blood sugar, but can cause a dangerous drop in blood sugar when taken with insulin or metformin
Key Takeaways
- Some supplements, such as cinnamon, berberine, and vitamin D, may help control blood sugar, but they should not replace prescribed diabetes medications.
- Other supplements, such as gymnema, aloe vera, and probiotics, have also positively impacted people with diabetes. However, more research is needed. Some supplements may interact with your medications. These include vitamin E, St. John’s wort, and ginseng.
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