Best Vitamins and Natural Therapies for Lowering Blood Sugar Levels
There is no clear evidence that dietary supplementation with vitamins, minerals, herbs, or spices can improve blood sugar levels in people with diabetes who do not have underlying deficiencies, and they are not generally recommended for glycemic control. 1
Evidence-Based Approaches to Lower Blood Sugar
Dietary Modifications
- Emphasize minimally processed, nutrient-dense, high-fiber carbohydrate sources (at least 14g fiber per 1,000 kcal) 1
- Consider reducing overall carbohydrate intake, as this approach has demonstrated the most evidence for improving glycemia 1
- Replace sugar-sweetened beverages (including fruit juices) with water to better control glycemia and reduce cardiovascular disease risk 1
- Minimize consumption of foods with added sugars that can displace healthier, more nutrient-dense food choices 1
- Focus on carbohydrates from vegetables, fruits, legumes, whole grains, and dairy products, with emphasis on foods higher in fiber and lower in glycemic load 1
Mediterranean-Style Eating Pattern
- Consider an eating plan emphasizing elements of a Mediterranean-style diet rich in monounsaturated and polyunsaturated fats 1
- Include foods rich in long-chain n-3 fatty acids such as fatty fish, nuts, and seeds to improve glucose metabolism and reduce cardiovascular disease risk 1
- Note that while whole foods containing these nutrients are beneficial, supplements do not seem to have the same effects 1
What to Avoid
- Avoid carbohydrate sources high in protein when treating or preventing hypoglycemia, as ingested protein appears to increase insulin response without increasing plasma glucose concentrations 1
- Limit sodium consumption to <2,300 mg/day 1
- Avoid dietary supplements with vitamins, minerals, herbs, or spices (such as chromium, vitamin D, cinnamon, or aloe vera) for glycemic benefits 1
- Avoid β-carotene supplementation as there is evidence of harm for certain individuals 1
Lifestyle Interventions
Physical Activity
- Engage in regular physical activity, aiming for at least 150 minutes per week of moderate-intensity exercise 1
- Include both aerobic and resistance exercise for optimal benefits 1
- Avoid allowing more than 2 days to elapse between exercise sessions to decrease insulin resistance 1
Weight Management
- For individuals with overweight or obesity and type 2 diabetes, even modest weight loss (5-10%) can lead to beneficial outcomes in glycemic control 1, 2
- A very low-carbohydrate ketogenic diet has shown significant improvements in glycemic control and weight loss in some studies 3
Nonnutritive Sweeteners
- Nonnutritive sweeteners may be used in moderation as a replacement for sugar-sweetened products if they help reduce overall calorie and carbohydrate intake 1
- However, water is recommended over both nutritive and nonnutritive sweetened beverages 1
Common Pitfalls to Avoid
- Do not rely on supplements: Despite marketing claims, there is no clear evidence that vitamins, minerals, or herbal supplements improve blood sugar control in the absence of deficiencies 1
- Avoid treating hypoglycemia with protein-rich carbohydrate sources, as protein can increase insulin response without raising blood glucose 1
- Do not assume all "natural" products are beneficial or safe for diabetes management 1
- Be cautious with honey (including specialty types like Manuka honey), as it contains carbohydrates that can affect blood glucose levels 4
Monitoring and Individualization
- Regular blood glucose monitoring is essential when making dietary changes to observe individual glycemic responses 4
- For those using insulin or insulin secretagogues, consistent patterns of carbohydrate intake with respect to time and amount can help reduce hypoglycemia risk 1
By focusing on evidence-based dietary approaches, regular physical activity, and weight management rather than supplements or "natural remedies," you can effectively work toward improving blood sugar control and overall health outcomes.