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Our Members Asked:
Which supplements and foods can help lower or control blood sugar?

Answer:
Many different supplements and foods may help lower or control blood sugar in people with prediabetes or type 2 diabetes who experience hyperglycemia (when blood glucose rises higher than normal).
There are also supplements and foods that may worsen blood sugar control.
Sign in for the full answer, covering alpha-lipoic acid, amla, apple cider vinegar, berberine, beta-glucan from yeast (as in Wellmune), bitter melon, black seed oil, broccoli seed extract (containing sulforaphane), chromium, cinnamon, CLA, collagen, CoQ10, curcumin, D-ribose, digestive enzymes, fenugreek, ginseng, Gymnema sylvestre, Jinlida granules (a multi-ingredient compound approved for treating diabetes in China), krill oil, magnesium, melatonin, milk thistle, prebiotics, reishi and oyster mushrooms, spirulina, vitamin C, vitamin D, whey protein, white kidney bean extract (such as Phase 2 Carb Controller), and white mulberry leaf (such as Reducose, found in Anti-Spike Formula by GlucoseRevolution/GlucoseGoddess), as well as cocoa and dark chocolate, coffee, extra virgin olive oil, fiber, whole fruits (including apples, bananas, and citrus), and peanuts. Also, find out if the order in which you eat your food can help control blood sugar.
Due to the seriousness of hyperglycemia, it is important to consult with your physician regarding use of the approaches described in this article.
In addition the results of its expert testing, ConsumerLab uses only high-quality, evidence based, information sources. These sources include peer-reviewed studies and information from agencies such as the FDA and USDA, and the National Academy of Medicine. On evolving topics, studies from pre-print journals may be sourced. All of our content is reviewed by medical doctors and doctoral-level experts in pharmacology, toxicology, and chemistry. We continually update and medically review our information to keep our content trustworthy, accurate, and reliable. The following sources are referenced in this article:
- Allen, Int J Res Med Sci 2024
- Andallu, Clin Chim Acta 2001
- Axelsson, Sci Transl Med 2017
- Baskaran, J Ethnopharmacol 1990
- Boivin, Gastroenterology 1988
- Bondonno, JCEM 2021
- Cesar, J Med Food November 2022
- Chattopadhyay, Front Pharmacol 2022
- Cronin, Br J Nutr 2024
- Diabetes In Control, 2011
- Ding, Diabetes Care 2014
- Dwibedi, Nat Microbiol 2025
- Fenstad, Internet J Nutr Wellness 2007
- Giacco, Diabetes Care 2000
- Gong, J Ethnopharmacol 2016
- Guarneiri, J Am Nutr Assoc 2024
- Ji, JAMA Intern Med 2024
- Keijzers, Diabetes Care 2002
- Khan, Diabetes Care 2003
- Kuwata, Diabetologia 2016
- LiverTox Database, Last updated 3/20/23
- Lown, PLoS One 2017
- Martin, J Nutr 2008
- Mudra, Diabetes Care 2007
- Ooi, Cochrane Database Syst Rev 2012
- Post,J Am Board Fam Med 2012
- Reis, Br J Nutr 2013
- Ribeiro, Phytother Res 2019
- Roberston, Br J Nutr 2015
- Sapp, J Nutr 2021
- Shanmugasundaram, J Ethnopharmacol 1990
- Shukla, Diabetes Obes Metab 2019
- Slavin, J Am Diet Assoc 2008
- Smith, Br J Nutr 2020
- Sun, Clin Nutr 2020
- Taghizadeh, Clin Nutr ESPEN 2022
- Thaipitakwong, Complement Ther Med 2020
- Thondre, Nutrients 2024
- Wong, Br J Nutr 2020
- Yin, Nutr Diabetes 2014
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Ratings of ConsumerLab
The "Updated" date indicates when new information was most recently added to this article. In the full article, the newest information is highlighted in yellow.
Karen22573
April 22, 2025Wow...Wish I would have read these comments first....I just got my first order from Glucose Goddess! My favorite supplement, Metabolic Vibrance by Vibrant Health worked great for me but I can't find it anymore. BTW I have no stake in either product.
Reply to this post…
Whitney21189
November 25, 2024I have been taking Pendulum Metabolic supplement and have gone down .1% of a point each month I have tested my A1C for a total of .3%.
Maxine23319
July 18, 2025Are you still taking it + seeing benefit?
Reply to this post…
MICHAEL L20766
October 02, 2024I can't speak to the Glucose Goddess supplement thing, BUT following her book's instructions on HOW to eat, I have dropped from 279lbs to 248lbs in a little over 3 months. And I eat what I want, including dessert. No more diets for me.
Reply to this post…
Lydia20751
October 01, 2024My husband took Glucose Goddess’s Anti-spike formula as directed for two months, changing his diet to align with her recommended protocol and it did absolutely nothing for him. There is no money back guarantee either. Buyer Beware! Neither of us has any financial interest in this product or any other products for controlling blood sugar.
elizabeth20792
October 06, 2024Me, too. I was religious about the whole protocol.
karen20870
October 14, 2024Me too. I also wore a glucose monitor. I ate a high CHO meal and all the anti spike did was prolong the spike, not control it
Reply to this post…
Richard20643
September 13, 2024If you have to eat fruit stick with berries. The raspberry (8g per cup) is highest in fiber, then blackberries, blueberries have 4 g per cup. Pomegranate have 7g per cup. Tropical fruit: Passion Fruit has 25 g per cup of fiber, Guava 9 g per cup, avocado has 7g per cup watch the sugar content though. Subtract the fiber number from the carb number to get the net carbs?
Reply to this post…
Marc20328
August 09, 2024Try consuming less sugar. Read the labels and make the right choices that support lowering sugar consumption.
Jeanne21254
December 03, 2024This is what I'm doing and I feel better.
Reply to this post…
carolyn6468
November 12, 2023What about citrus bergamot? It has lowered my fasting (and non fasting as well) blood sugar. From almost 120 to 90.
I use Jarrow and I have no interest in them.
Information about citrus bergamot, including its potential effects on blood sugar, can be found in our following article: https://www.consumerlab.com/answers/which-supplements-can-help-keep-my-heart-healthy/supplements-for-heart-health/#bergamot
Vako
January 30, 2024I've been taking 2 pills of Harrow's citrus bergamot for about a week now. My fasting BS won't come down from 130 😭.
Jeffrey
June 21, 2025Did you continue and what results did you get?
Reply to this post…
james6466
November 11, 2023Has anyone tried bitter melon supplements?
I came across this study on the NIH website: Momordica charantia (bitter melon) efficacy and safety on glucose metabolism in Korean prediabetes participants: a 12-week, randomized clinical study
I have no financial interest in the BME supplement mentioned in the study.
We've added information about bitter melon for lowering blood sugar to the following section of our article: https://www.consumerlab.com/answers/which-supplements-can-help-lower-or-control-blood-sugar/supplements-to-lower-blood-sugar/#bitter-melon
Reply to this post…
Bob Weis
August 11, 2023I jog between 1 & 3 miles as the last thing I do before bed. I also limit my carbs to around 50 per day. The intent is to burn any left over carbs before sleeping. I also do not snack after the evening meal to minimize any carb loading. Also consume one meal of salad per day, and 2 whole fruits per day. No processed food at all. Exercise, clean eating, sleep keep coming up as key elements in reading.
Morning BG generally less than 90, but over 80. No diabetes meds.
Doug6465
August 23, 2023I think this is ideal solution. I’ve done this several times over the years to similar effect but it doesn’t seem to be a feasible permanent lifestyle (for me in my circumstances).
Reply to this post…
Crystal6451
March 12, 2023I have tried a number of supplements to reduce my A1c. The only one that had a significant effect is Berberine. I dropped my A1c from 9 to 6.3 in 10 months without changing anything else: diet, exercise, etc. I'm a retired RN and have no financial interest in any supplements OTC.
Vicki6454
April 02, 2023Did you have any side effects?
See the "Concerns and Cautions" section of our Berberine Supplements Review for information about side effects https://www.consumerlab.com/reviews/berberine-goldenseal-supplements-review/berberine/#cautions
Lyndsay6461
August 04, 2023@ Crystal27742: What brand do you take? Thank you!
Doug6452
August 23, 2023What dosage did you use (per body weight)? And did you take it with meals or morning\night?
For dosages used in clinical studies shown to lower blood sugar, see the "What It Does" section of our Berberine Supplements Review https://www.consumerlab.com/reviews/berberine-goldenseal-supplements-review/berberine/#diabetes. Also see "How to Take" in the ConsumerTips section of the Review https://www.consumerlab.com/reviews/berberine-goldenseal-supplements-review/berberine/#how-to-take.
Cheri6462
October 24, 2023I had the same experience as Crystal27742 (original poster).
My A1c was 12.4 at diagnosis. I've now been using Berberine HCl (from the StopAgingNow website) for six years. Dosage = 3 500 mg capsules with meals (or three times daily, if IFing).
While I have also made lifestyle changes , I have identified BG patterns which are explainable only by my Berberine usage. My A1c has dropped from 12.4 to 6.2 at most lab visits. 7.2, if I've "fallen off the wagon and landed on head."
Yes, I've tried less expensive brands - but none of them helped me. I do plan to try some of the brands recommended by ConsumerLab.com, but haven't gotten around to it, yet.
The only negative side effect that I've experienced is diarrhea, but that's only when I've eaten a boatload of high-carb/high-fat food. I always take my supplements with food or with lots (at least 8 ounces) of liquid.
Good health to you all!
BTW, I have zero financial or other interest in any of the websites or brands noted in my post above.
Vako
December 17, 2023Is there any evidence that any of these supplements to lower A1C and Lipids work better than consuming a portion of steel-cut oats every morning ? I'm eager to know since I already take a boatload of medication unrelated to both of those problems. Thanks
To help answer your question, we've added information about this to our Oat Cereals Review https://www.consumerlab.com/reviews/oat-based-cereals/oats/#oats-cholesterol.
Reply to this post…
Ayana6447
March 07, 2023I took a job that requires 12K to 15K steps M-F and my post meal glucose levels are lovely. 85 to 97 all the time now. I eat green apples as they are lowest in sugar compared to others commonly found in the store. I eat 90% scratch meals and if by chance I eat fast food I do not order fries or pop. All of us need to be vigilant and consistent and we can avoid meds or get off of them. Make sure you have a doc who will only prescribe you meds it you truly need it with the goal of it being temporary. We need medical professional that stress and encourage good lifestyle habits rather than reach for the script pad.
Rose6449
March 20, 2023Yes
Michelle20323
August 09, 2024@ayana6447 Yes!! Yes! And yes!
Reply to this post…
jerry6445
March 03, 2023Regarding psyllium husk vs. powder: I prefer using the whole husk since I can take it on a spoon and wash it down with water. The powder cannot be used in this way, it's too sticky. You have to mix it in water first.
Reply to this post…
Berberine may cause diarrhea in some people. Taking smaller, divided doses may help. See the "Concerns and Cautions" section of our Berberine Supplements Review https://www.consumerlab.com/reviews/berberine-goldenseal-supplements-review/berberine/#cautions.
Reply to this post…
Elizabeth6438
February 17, 2023Both Metformin & Berberine gave me explosive diarrhea.
Berberine may cause diarrhea, as noted in the "Concerns and Cautions" section of our Berberine Supplements Review https://www.consumerlab.com/reviews/berberine-goldenseal-supplements-review/berberine/#cautions.
Reply to this post…
You can find more information about magnesium's effects on blood sugar, and forms used in clinical studies, in the "What It Does" section of our Magnesium Supplements Review https://www.consumerlab.com/reviews/magnesium-supplement-review/magnesium/#diabetes.
Reply to this post…
Rob T
October 03, 2021I was borderline pre-diabetic with an average A1c of 5.7. I began taking metformin (850 mg. twice daily) and reduced my A1c to 5.6. Wanting to explore berberine, in part for some of its other properties, I switched to 800 mg. berberine twice daily about 90 days before my next blood test. My A1c dropped to 5.5 and stayed there or better switching.
Jane6427
November 19, 2021My endo was really concerned about my blood sugar and did many tests, I had an A1c of 5.7 also. I told him I wanted to try diet before i took any prescriptions. I take magnesium with my dinner meal, take a table spoon of olive oil twice a day and have reduced my carbs , but not totally. My A1c has tested at 5.4 for the last 2 tests. If I forget the magnesium (and it is a small dose, only20% of the RDA) I see a difference in my morning glucose reading, from the high 90's to the mid 80's. I am thin and 64.
Yes, in some circumstances magnesium supplementation can have a beneficial effect on blood sugar, as noted in our article above and in more detail in our Magnesium Supplements Review at https://www.consumerlab.com/reviews/magnesium-supplement-review/magnesium/#diabetes
Reply to this post…
judith6414
September 15, 2021eating 3 apples per day ? 1/2 of an apple raised my glucose by 30 pts and a banana forget it. i find this info bizarre.
STANLEY6416
September 19, 2021I agree Judith. I have the same issue with apples and bananas
Ralf6423
December 26, 2021Bananas might as well be direct venous glucose infusions for many, if not most, T2Ds.
Swift and severe spikes are my experience, and my diabetologist directs her patients to avoid bananas (and apples, and almost every other fruit) and ignore the hype about how they prevent potassium deficiency and actually lower your blood sugar in some mysterious way. Who paid for the supportive study?
There is an enormous amount of terrible diabetes advice, easily disproven with a simple glucometer test, and it saddens me to see Consumer Lab contributing to it.
mark6422
December 27, 2021The fruit studies referenced were observational studies tracking people over time who ate differing amounts of fruit. This doesn’t mean that fruit will not raise blood sugar acutely in individual cases.
The consensus among experts in diabetes is that whole fruits (not juices or dried fruits) should be part of a balanced diet for people with diabetes, as we note in the article above. The "magic" of fruits is mainly their fiber content, which slows digestion and absorption of carbs -- plus the minerals and vitamins they provide. With regard to bananas, there does not appear to be a reason to eliminate them entirely, but it may be best to limit intake to one per day and, preferably, not an over-ripe banana, as it will have a higher concentration of sugar.
Tp22
April 22, 2022I find that eating apples or bananas with walnuts (or peanut butter) helps reduce my spike enormously.
Diane6421
August 28, 2022I can't eat oranges or apples without the same issues. I eat my bananas with peanut butter and that seems to help me avoid spikes.
carolyn6419
January 23, 2023green bananas - just beyond being inedible -seem to be OK
Reply to this post…
Mary6406
August 22, 2021I am on a quest to reverse prediabetes (morning readings in the low 100s) so looking for potential helps for impact. I recently purchased a juicer, focusing on consuming deep green beverages. Specifically I've read impressive info on spirulina and request any information regarding the benefit of greens.
Please see the "What They Do" section of the Greens and Whole Food Powders and Capsules Review for information about spirulina and blood sugar control https://www.consumerlab.com/reviews/greens-whole-foods-powders-supplements/greens/#diabetes.
Jane6407
November 19, 2021I swear by magnesium with the evening meal.
Cynthia6409
February 05, 2023Which type of magnesium
Please see the "What It Does" section of the Magnesium Supplements Review for more information on the effects of magnesium on blood sugar, and forms and dosages used in studies https://www.consumerlab.com/reviews/magnesium-supplement-review/magnesium/#diabetes.
Reply to this post…
Robert6405
August 22, 2021Awesome update on the fruit studies. Much appreciated!
Reply to this post…
Charles6403
May 12, 2021Have to spend a fortune to take all these !
Reply to this post…
John6402
November 10, 2020What about red yeast rice? There have one red yeast rice called Ankascin 568-R, already had FDA NDI and also had a blood sugar clinical study.
Reply to this post…
Deborah6396
August 13, 2020What about Amla?
Hi Deborah - We've now added information about amla to the answer above.
Reply to this post…
John6388
November 11, 2019My Glucose was in the low 120"s and my A1c was 6+ After taking Berberine 3x a day for 4 months my Glucose is 89 and a1c is 5.4. It has stayed that way even though I was prediabetic for over 5 years.
Linda6392
February 17, 2020Could you share the brand of berberine that you used please, John?
Kc6390
October 06, 2021What brand did you use and the amount that you used and what was the frequency
Dyllis6391
October 10, 2021Please tell us the brand
Sandee21112
November 19, 2024Don't know what brand John 6388 takes but I take Solaray. I take it 3 times a day about 8 hours apart with or without food and my blood sugar went from 200 to 105. I also cut sugar, potatoes, bread. and rice. I've lost 35 lbs.
Reply to this post…
Roberta6384
November 26, 2017My blood sugar is in the pre-diabetic range. D-ribose raises my blood sugar quite a bit. Test and see what it does for you before committing to taking it. Start testing your blood sugar 1/2 hour after taking the D-ribose and every 1/2 hour for about 2 hours to fully test the effects. If you take it in a liquid on an empty stomach, it can get into your bloodstream pretty fast.
Reply to this post…
Pam6380
February 09, 2017I started taking Prickly Pear supplements and eating the chopped pear paddles from the mexican supermarket and my H1c dropped from 6.1 to 5.8 in 3 months. It seemed to be more effective than the Cinsulin that I had previously taken. I triy to do some exercise each day which I believe also helps.
Hi Pam - Thank you for sharing your experience with both of these supplements. There is some preliminary evidence for prickly pear, although there do no appear to be double-blind, placebo-controlled trials.
You can also get more information about CinSulin and other cinnamon formulas, and our test of products, in our Cinnamon Supplements Review: https://www.consumerlab.com/reviews/cinnamon-supplements-review/cinnamon/
Reply to this post…
kevin6379
January 08, 2017For a good view how the body works with fat, insulin, cortisol,... etc. read the book of Mike Mutzel 'Belly Fat Effect'. You get very good understanding trough science how it al works together.
Reply to this post…
YUVAL6376
April 02, 2016HI
WHAT DO YOU KNOW ABOUT GYMNEMA SYLVESTRE FOR THAT SAME PURPOSE?
YUVAL
Hi Yuval - We've now added information about Gymnema sylvestre to the answer above.
Reply to this post…
Joann6373
March 30, 2016I am surprised you did not mention Fenugreek as lowering blood sugar in diabetics. My Doctor has me taking it and it has helped to keep my HbAic in a good control range.
Hi Joann- Thank you for sharing your experience taking fenugreek. We've now added information about this to the answer above.
Reply to this post…
Judith6371
March 30, 2016I notice that white mulberry leaf extract is one of the principal ingredients in Dr. Joel Fuhrman's proprietary blend of his Glucose Biotect. Is there a report or studies on white mulberry? This product is quite effective.
Thank you for your question, Judith. We've now added information about white mulberry to the answer above.
Reply to this post…
Arthur6368
March 30, 2016I have used organic psyllium husk fiber (2 tbsp 30 minutes before meals) extensively with my family practice patients (and myself) with excellent results. I use Now brand because it does not have sugar or artificial sweeteners like Metamucil - and it is much cheaper. I have no financial ties to Now Foods - www.nowfoods.com/.
One of many research articles on Pubmed:
Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x.
Health benefits of dietary fiber.
Anderson JW1, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL.
Abstract
Dietary fiber intake provides many health benefits. However, average fiber intakes for US children and adults are less than half of the recommended levels. Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals. Fiber supplementation in obese individuals significantly enhances weight loss. Increased fiber intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Prebiotic fibers appear to enhance immune function. Dietary fiber intake provides similar benefits for children as for adults. The recommended dietary fiber intakes for children and adults are 14 g/1000 kcal. More effective communication and consumer education is required to enhance fiber consumption from foods or supplements.
Hi Arthur - Thank you for sharing your experience taking fiber. We've added information to the answer above, including a link to our webinar about fiber supplements ( https://www.consumerlab.com/fiber-supplements-webinar/ which may be of interest to you.
Diane6369
November 16, 2016Hi Arthur, My husband is prediabetic and does take Metamucil so I'm interested in your Now product. I looked online and found they have a couple but can't tell the difference, one says psyllium husk powder and the other whole psyllium husks, which do you use?
Thanks,
Diane
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