What Are the Best Natural Options for Blood Sugar Problems?

Beyond diet and exercise, there are safe, natural adjuncts for managing blood glucose levels. We've identified seven substances that are scientifically validated as among the best drug-free therapies for blood sugar problems. From ensuring that you get adequate amounts of critical vitamins and minerals to strategic calorie restriction, these approaches can elevate your wellness while helping to keep your glucose in check.

1. Vitamin D

Vitamin D, also called calciferol, is vital for everything from building strong bones and muscles to helping the immune system fight off illness, among other crucial functions. Maintaining adequate vitamin D is essential if you are at risk of diabetes. Vitamin D deficiency has been linked to insulin resistance, a key factor that marks the progression from prediabetes to an official Type 2 diagnosis.

A 2019 study reported that vitamin D deficiency was found in 70% of Type 2 diabetic patients, and that individuals with severe vitamin D deficiency were 39 times more likely to have a diagnosis of Type 2 diabetes. Studies further show that correcting this deficiency through strategic supplementation results in improve glucose tolerance and beta-cell function, a marker of improved insulin secretion.

Overall glycemic outcomes were measured in two separate meta-analyses published in 2018, one of which reviewed 28 controlled clinical trials involving nearly 4,000 adults who were prediabetic, overweight, or obese. Results showed that vitamin D supplementation significantly improved glycemic measures and insulin sensitivity.

The other 2018 meta-analysis reviewed 37 studies and found that boosting vitamin D through strategic supplementation led to significant improvement in fasting blood glucose and improved insulin resistance in Type 2 diabetics. Vitamin D can be a safe part of a preventative strategy and may even help reduce inflammation associated with diabetes.

2. Magnesium

Another nutrient that plays a key role in glucose metabolism is magnesium (Mg). Required by the pancreas for insulin production, being deficient in Mg is associated with increased risks for many diseases, including Type 2 diabetes. Conversely, higher dietary magnesium intake is associated with lower diabetes rates in some studies.

There is ample evidence showing the inverse association between magnesium intake and the risk of developing diabetes. Studies link magnesium deficiency to insulin resistance in overweight prediabetic children, and intracellular Mg has been shown to play a key role in regulating insulin action.

A 2016 meta-analysis found that magnesium treatment reduced fasting blood glucose concentrations and improved insulin sensitivity in patients with diabetes and prediabetes. Other studies show that Mg deficiency can worsen diabetes symptoms, including diabetic retinopathy, a degenerative eye disease that can lead to blindness.

An estimated 61% of the U.S. population is deficient in magnesium, creating increased risks for multiple diseases, including Type 2 diabetes. Good food sources of Mg include leafy green vegetables, whole grains, beans, and nuts. Supplemental guidelines vary by age, gender, whether you're pregnant or breastfeeding, and so on, but the general recommended levels are between 270 and 400 milligrams (mg) per day for adults.

3. Probiotics

The importance of maintaining a healthy gut environment is now well known in science. The link between probiotics and diabetes is not well understood, but a growing body of clinical evidence suggests that a healthy gut can help protect against diabetes and its effects.

A meta-analysis published in 2019 showed that probiotics reduced oxidative stress associated with Type 2 diabetes. Another recent study found that supplementation with a high-quality probiotic was associated with significant improvements in blood sugar and fasting insulin levels in patients with Type 2 diabetes. Further evidence from a meta-analysis of 12 randomized controlled trials showed that probiotics reduce fasting blood sugar and serum insulin concentrations and lower total cholesterol.

While many types of bacteria can be considered probiotic, two strains commonly found in stores are Lactobacillus and Bifidobacterium. Look for guaranteed live cultures and consider adding fermented foods like yogurt, kefir, kombucha, and kimchi to your daily meal plans.

Remember, habits like smoking, consuming alcohol, and eating processed foods create a toxic gut environment where healthy bacterial strains struggle to enculturate. Choosing a whole-food diet rich in fruits, vegetables, and naturally fermented foods will create an ideal gut environment for healthy bacteria to thrive, while helping stabilize your blood sugar.

4. Curcumin

Curcumin, one of the most researched plant polyphenols, has powerful antioxidant properties that contribute to its healing power. It can be a potent ally in disease prevention, including Type 2 diabetes, thanks to its ability to help lower rising blood sugar levels.

A Japanese study found that curcuminoids, an active agent in turmeric that imparts its bright yellow color, kept blood sugar stable in Type 2 diabetic mice. A separate study from the journal Diabetes Care recommended curcumin supplementation as part of a preventative strategy for prediabetics wishing to reverse an impending diagnosis. Other research indicates that curcumin's potential as a pretreatment for diabetes in at-risk individuals may stem from its ability to regulate and modulate cellular signaling, thereby improving the body's responses to glucose and insulin.

A definitive 2019 study, based on a meta-analysis of clinical and preclinical trials, found that up to 12 grams per day of curcumin are safe, tolerable, and nontoxic, with trials prescribing 250 milligrams per day for up to 9 months with good effect. Researchers acknowledged that other studies have shown the beneficial effects of curcumin in Asian prediabetic and Type 2 diabetic populations, where turmeric is heavily used as a dietary spice. So go ahead -- spice it up! Your blood sugar will thank you for it.

5. Berberine

Berberine is a natural supplement with an impressive resume. Berberine has been clinically shown to help regulate blood sugar, cholesterol, and triglyceride levels, properties of significant value to diabetic and prediabetic individuals. These benefits will come as no surprise to Chinese herbalists, where berberine has been used to treat diabetes for over 1,400 years.

An alkaloid bioactive compound, berberine is derived from plants and shrubs in the Berberis family. As a supplement, berberine has been shown to regulate glucose and fat metabolism in both in vitro and in vivo studies. Berberine's protective effect in diabetes works by increasing insulin expression and antioxidant activity, which helps healthy beta cells regenerate, among other benefits.

6. Fasting / Caloric Restriction

Intermittent fasting is a term that has been trending, thanks to a growing body of scientific research on the benefits of strategic caloric restriction. Fasting, loosely defined as going without food or drink for an extended period and consuming all calories within a limited time span, frees the body's energy for other important tasks, like mental focus and detoxification.

A typical 16/8 fasting cycle would have you restricting calories for 16 hours each day and consuming normal calories within an eight-hour window. According to Johns Hopkins University neuroscientist Mark Mattson, Ph.D., who has studied intermittent fasting for 25 years, the human body has evolved to go without food for much longer periods of time than most modern people go between meals.

By giving your digestive processes a break, your body can shift resources to protecting itself against chronic diseases such as Type 2 diabetes, heart disease, inflammatory bowel disease, and many cancers.

Studies on intermittent fasting have shown that caloric restriction improves insulin response in obese men and has beneficial effects on health markers in individuals with Type 2 diabetes.

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What Are the Best Natural Options for Blood Sugar Problems?