If the recent boom of GLP-1s is any indication, we’ve got room for some collective improvement in our blood sugar levels. As of 2021, nearly 12 percent of the population had diabetes, with another 97.6 million American adults considered prediabetic.
GLP-1s are just one of many avenues for managing diabetes available today. Though not a substitute for prescription meds, supplements can be part of a lifestyle that supports steadier, more consistent sugars. If you want to support healthy blood sugar with a little help from Mother Nature, read ahead for three options dietitians recommend most.
- ABOUT OUR EXPERTS: Erin Palinski-Wade, R.D., C.D.C.E.S., is a registered dietitian and author of 2 Day Diabetes Diet. Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., is a certified diabetes educator and preventive cardiology dietitian.
1. Cinnamon
The signature spice in your PSL? It’s not just good for cozy fall flavor. It’s also an age-old remedy for lowering blood sugar—and recently, modern science has begun to validate its food-as-medicine uses. “Research on cinnamon has found that the spice may help enhance insulin sensitivity while slowing carbohydrate digestion, both of which may help to improve blood glucose regulation, especially after meals,” says registered dietitian Erin Palinski-Wade, R.D., C.D.C.E.S., author of 2 Day Diabetes Diet.
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According to certified diabetes educator and preventive cardiology dietitian Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., antioxidants in cinnamon deserve credit for this phenomenon. “Cinnamon contains several bioactive compounds, such as cinnamaldehyde, polyphenols, and procyanidins, that contribute to its blood sugar-lowering effects,” she explains. “These compounds synergistically work together to improve insulin sensitivity, meaning they help your cells respond better to insulin.” As insulin sensitivity improves, blood glucose (a.k.a. sugar) is absorbed into muscle and fat cells more effectively, ultimately lowering blood sugar levels.
For best results, Palinski-Wade recommends Ceylon cinnamon—often called “true cinnamon.” “It tends to cost more, but it’s also considered the form with the most potential health benefits,” she says. As for dosage, most research has examined the safety and effectiveness of anywhere from one to six grams per day, either as a supplement or ground cinnamon added to food. (For reference, one teaspoon of cinnamon equals about five grams.)
That said, you don’t necessarily have to use a heavy hand with the spice to see meaningful benefits. Palinski-Wade points to an older study comparing people who took one, three, and six grams of cinnamon per day. All three groups saw similar improvements in blood sugar levels!
Worth noting: Think twice about cinnamon (particularly cassia or Saigon) if you have liver disease or are taking blood-thinning medications, Routhenstein advises. A compound called coumarin in cinnamon can affect liver function and may increase bleeding risk when combined with anticoagulants.
2. Bitter Melon
While you might not want to eat bitter melon in, say, a fruit salad (it is, after all, pretty bitter), Palinski-Wade says it’s worth a try as a supplement for blood sugar regulation. “Bitter melon may help to promote improved blood sugar control by improving both insulin sensitivity and post-meal glucose levels,” she says.
A 2024 meta-analysis found that taking bitter melon significantly reduced fasting blood glucose levels in people with type 2 diabetes. Similarly, research from 2022 showed that people with prediabetes who took the supplement for 12 weeks had better results on a glucose tolerance test than those who took a placebo. Still, Palinski-Wade notes that more research is needed to determine bitter melon’s long-term impact.
Read More: 4 Habits That Support Healthy Blood Sugar—No Monitor Needed
If you’re interested in trying bitter melon, be prepared to buy it in bulk. The recommended dosage is 500 to 1,000 milligrams taken two to three times daily. Most people tolerate it well as a supplement, but side effects like indigestion, heartburn, constipation, diarrhea, nausea, and vomiting are possible. It could also work a little too well, taking blood sugar levels into hypoglycemic territory, so be sure to run it by your doctor (especially if you’re taking other meds for blood sugar) before diving in.
3. Berberine
This social media darling has often been dubbed “nature’s Ozempic” for its dramatic impact on blood sugar. And while that nickname might be a bit of an exaggeration, berberine—a plant-based supplement derived from shrubs and trees in the Berberis genus—does have research backing for sugar management.
Read More: The Short Answer to Your Blood Sugar Questions
“Berberine may help lower blood sugar by activating AMPK, a pathway that improves insulin sensitivity and helps cells take up glucose,” explains Routhenstein. In a 2025 study, for example, people with type 2 diabetes who took 1,000 milligrams of berberine for 12 weeks had lower hemoglobin A1C levels than people who took a placebo.
In addition to that, berberine could also reduce glucose production in the liver and slow the digestion of carbs, actions that both support blood sugar management, Routhenstein says.
Berberine supplements come in a fairly wide range of doses. “A typical dosage is from 200 to 1,000 milligrams two to three times per day with meals,” says Palinski-Wade. Because of the range here, ask your doctor or dietitian about the best dosage for you. Like bitter melon, it could actually cause blood sugar to dip too low when combined with prescription medications, Palinski-Wade adds. Also, since research hasn’t confirmed that berberine is safe to use for longer than about six months, consider using it for shorter periods at a time.
The Bottom Line
Looking for a blood sugar helper that doesn’t require a prescription (and won’t break the bank)? Check out cinnamon, berberine, and bitter melon. Research has shown that each of these natural substances can help regulate the sugar that flows through your veins.