High blood sugar (hyperglycemia) and low blood sugar (hypoglycemia) can both cause damage to your health over time, resulting in short-term issues like headaches, brain fog, and irritability and potential, more dangerous long-term consequences like cardiovascular disease, nerve damage, and cognitive decline. Unbalanced blood sugar could also stand in the way of your health goals by causing cravings for sugary, processed foods and ultimately adding inches to your waistline.
According to Terry Tateossian, Founder, Nutritionist, Personal Trainer & RYT at THOR – The House of Rose, balanced nutrition and lifestyle habits like adequate protein intake, sleep, movement, and nervous system regulation are all crucial to balancing blood sugar. But supplements could play a role, too. She highlights berberine, magnesium and black cumin seed oil as three promising options. Learn more about the benefits of each below.
1. Berberine
When it comes to balancing blood sugar, beberine is one of the most promising supplements to try. Tateossian praises its benefits.
"Berbeine is shown to help improve insulin sensitivity and lower blood glucose levels," she says. "This can directly reduce cravings by preventing spikes and crashes." That's because, she explains, when your blood sugar is stable, your body isn't constantly seeking out quick energy in the form of sugar.
There's one important thing to note about this supplement, though: like anything else, it could have harmful interactions. "Keep in mind it can interact with medications and isn’t appropriate for everyone, so it’s important to use it under guidance." Remember to speak to your doctor.
2. Magnesium
There's a lot to love about magnesium. This supplement is largely known for its sleep and anti-stress benefits. But did you know it could help lower your blood sugar too?
"Magnesium plays a key role in how the body processes glucose and low levels are associated with insulin resistance and increased cravings," Tateossian tells us. "Supporting healthy magnesium levels stabilizes energy, improves sleep, and indirectly reduces the urge to reach for sugar throughout the day."
With so many benefits, magnesium could definitely be worth adding to your supplement routine. As Tateossian says: "For many people, this is one of the simplest and most effective places to start."
3. Black Cumin Seed Oil (Nigella sativa)
Here's one you might not have heard of but should definitely keep an eye out for.
"Black cumin has been gaining more attention for its impact on blood sugar and metabolic health," Tateossian says. "Studies suggest it may help lower fasting blood glucose and improve insulin sensitivity," she goes on, noting that an anti-inflammatory, antioxidant compound called thymoquinone is like to thank for this.
"From a cravings perspective, anything that improves blood sugar stability can help reduce that cycle of highs and crashes that drive hunger and sugar cravings," she concludes.
The Bottom Line
It's important to remember that supplements aren't miracle cures; they can't fix all of your problems. As Tateossian notes, "supplements alone won't fix cravings or help with weight loss directly." But cravings, she says, are often a consequence of blood sugar instability, low protein intake, poor sleep, and chronic stress—all of which supplements can help remedy.
Ultimately, "Supplements can support these systems but they can’t override them."
All in all, though, if you speak to your doctor before adding a supplement to your routine and practice other healthy habits, these options could be one step in the right direction!
