A sudden hankering that sends you raiding the pantry or fridge might disrupt your day—but it’s actually totally normal. Food cravings are part of the human experience, possibly an evolutionary holdover from when our forebears lived through times of scarcity. These days, though, our food environment is anything but scarce. When cravings hit, it’s all too easy to satisfy them with high-calorie, less-than-nutritious foods.
If you find regular cravings are messing with a healthy diet or progress toward your wellness goals, it might be time to consider a supplement. Dietitians say these three are some of the most effective.
- ABOUT OUR EXPERTS: Victoria Whittington, R.D.N., is a registered dietitian and certified intuitive eating counselor. Melissa Mitri, M.S., R.D., is a weight loss dietitian and nutrition writer.
1. Chromium Picolinate
Chromium picolinate is a mix of the mineral chromium and an organic acid called picolinic acid. Used as a supplement, it could help keep cravings—especially carb cravings—at bay. “It may work by improving insulin sensitivity and supporting more stable blood sugar levels, which in turn can reduce hunger and desire for quick carbs,” says registered dietitian and certified intuitive eating counselor Victoria Whittington, R.D.N. An older study revealed that when women with carb cravings took chromium picolinate, they had fewer cravings and less hunger overall, and lost more weight than a control group.
For dosing, most studies have used between 200 and 1,000 micrograms per day, split into two or three doses, Whittington says. “It’s generally considered safe in the short term, but should be avoided by anyone with kidney or liver disease and used cautiously with diabetes medications,” she notes.
2. Glucomannan
Glucomannan might just be the fiber you’ve never heard of—and didn’t know you needed. This viscous, water-soluble substance is derived from the Amorphophallus konjac plant, a flowering plant sometimes referred to by rather creative names like devil’s tongue, voodoo lily, snake palm, or elephant yam.
According to weight loss dietitian and nutrition writer Melissa Mitri, M.S., R.D., glucomannan fiber’s power lies in its ultra-filling nature. “Because of its viscous properties and ability to hold onto water in the body, it takes up significant room in the stomach when consumed,” she explains. Taking glucomannan has been shown to delay gastric emptying, increase feelings of fullness, and decrease calorie intake. When all these elements are under control, cravings become less likely.
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The effects of glucomannan might extend all the way to the scale. “Several studies suggest glucomannan’s ability to produce weight loss when taken before meals; however, more research is still needed on the ideal dose,” says Mitri.
If you decide to give glucomannan a try, be sure to run it by your doctor first. Mitri says some people, like pregnant or breastfeeding women, shouldn’t take it, since safety for these populations hasn’t been determined. Long-term safety is also unknown, since studies typically last 12 to 16 weeks.
There are some possible side effects to consider, too. Glucomannan might cause mild GI troubles, such as diarrhea, loose stools, and gas, Mitri says.
When adding glucomannan to your routine, make sure your hydration is totally locked in. “Because of its high capacity to absorb water, glucomannan may cause potentially serious esophageal, respiratory, or digestive tract obstructions if you don’t consume enough water.” Ensure your urine is no darker than pale yellow throughout the day, and you can rest assured you’re hydrating enough.
Although the ideal dosage isn’t set in stone, research suggests that one gram taken an hour before meals three times per day is safe.
3. Gymnema sylvestre
Like glucomannan, gymnema sylvestre is another possible craving-buster with its own unique nickname. “This herbal extract is often referred to as the ‘sugar destroyer’ because it can temporarily block sweet taste receptors, making sugary foods less appealing,” says Whittington. Derived from a plant called the gurmar (Hindi for “destroyer of sugar”), gymnema sylvestre contains compounds called gymnemic acids responsible for these effects.
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Since this supplement makes sweet foods less palatable, some studies suggest that it might help reduce sugar intake. A 2020 study in Nutrients, for example, found that people who ate a gymnema sylvestre-infused mint and were then given samples of their favorite chocolates consumed 21percent less than a control group. They also reported less pleasure from the chocolate and decreased desire to eat more.
That said, the research on gymnema sylvestre for cravings is still preliminary and based on time-limited findings. “These supplements are best used in the short-term—think a few weeks to a few months,” Whittington says. Gymnema sylvestre also won’t be right for everyone. Since it can lower blood sugar, pregnant women and people on blood glucose-lowering medications should avoid it or consult their healthcare provider before trying it.
As for dosage, 200 to 400 milligrams of a standardized extract daily is common, according to Whittington. Just don’t expect it to singlehandedly shift your relationship with sugar. “While gymnema sylvestre can offer some help in curbing sugar cravings, lifestyle factors—such as eating balanced meals with protein and fiber—are most effective in reducing cravings,” she says.
Final Advice
While all of these supplements can certainly help take the edge off any hankerings that have you running for the kitchen, don’t expect them to be magic bullets that stop cravings in their tracks. Consistent meals, balanced nutrition, and stress management are vital for controlling cravings long-term, Whittington says.