Poor metabolism (in other words, the ability of your body to optimally convert food into energy) is one of the biggest health concerns in America today. In a world where sugary, processed foods are almost always conveniently within reach, our bodies' ability to manage glucose is put to the test--and many of us are struggling. Related diseases such as type 2 diabetes and cardiovascular issues are on the rise, together affecting nearly half of the American population.

Thankfully, along with adjustments to diet and lifestyle, natural herbal supplements can make a difference in the way your body reacts to and manages glucose, promoting healthy blood sugar levels and metabolic function. Continue reading to learn about some of our favorite supplements for managing blood sugar and improving sensitivity to insulin.

While none of the below supplements are meant to replace medication for diabetes or other conditions, they can help manage symptoms when added to your treatment plan. As always, consult a doctor about whether these supplements are safe and effective in combination with any medications you are taking.

Single Herbs & Supplements for Metabolic Health

Berberine

Berberine is a compound naturally found in many different species of plants, including barberry, goldenseal, and Oregon grape root, and has long been used in Chinese and Ayurvedic medicine to improve heart health, manage body weight, and regulate blood sugar.

Recent studies have confirmed berberine's ability to reduce blood sugar levels and improve insulin sensitivity. Berberine works by activating an enzyme called AMPK (AMP-Activated Protein Kinase). This enzyme facilitates the absorption of glucose in the blood, leading to better blood sugar control and reduced insulin resistance.

In addition, berberine slows the absorption of glucose during digestion, preventing blood sugar spikes. Remarkably, it has also been found to lessen the production of glucose in the liver, which can help to maintain blood sugar levels in those with type 2 diabetes.

Gymnema

Gymnema sylvestre, commonly known as gymnema, is famous for its ability to block sugar from absorption during digestion, and is even thought to reduce sugar cravings. In fact, in the Hindi language, gymnema is known as "gurmar," which translates to "sugar destroyer."

Gymnema contains compounds known as gymnemic acids, which are responsible for blocking sugar receptors in the intestines and reducing sugar absorption. Gymnema also supports the production of insulin by promoting growth of beta-cells within the pancreas, which can contribute to healthy blood sugar levels. In addition, this herb can help the body use insulin more effectively, reducing resistance to the hormone and promoting healthy glucose levels in the blood.

Gymnema works both in the short term, by reducing sugar cravings and altering the taste buds' perception of sugar, and over long term use by lowering average blood glucose levels and contributing to a lower fasting blood sugar.

Bitter Melon

Bitter melon is a plant popular across Africa, Southeast Asia and India, and has been used in Ayurvedic medicine as a treatment for diabetes.

Studies into this fruit have revealed that it contains compounds that mimic insulin in the body, helping to increase glucose synthesis and lower blood sugar levels. Cherantin, a compound found in bitter melon, has been found to be particularly effective at enhancing cellular glucose uptake.

Like berberine, bitter melon inhibits the liver from producing excess glucose, which can help maintain healthy blood sugar levels for those with type 2 diabetes. Some studies suggest that bitter melon can improve insulin sensitivity, and it may also help slow digestion of carbohydrates and prevent blood sugar spikes after meals.

Fenugreek Seed

Due to their high amounts of soluble fiber, when taken with a meal, fenugreek seeds help to slow down digestion and regulate carbohydrate absorption in the intestines. This prevents your blood sugar from spiking after eating and contributes to balanced blood sugar levels.

In addition, fenugreek improves sensitivity to insulin, allowing your body to use it more effectively. Fenugreek may even stimulate the production of insulin through amino acids such as 4-hydroxyisoleucine, further contributing to healthy insulin production and blood glucose levels in those with type 2 diabetes.

When taken over time, fenugreek has been shown to reduce blood fasting levels and lower A1c, showing that it can be a great long-term supplement.

Fenugreek seed can be taken as a tea, in capsules, or as an extract.

Milk Thistle Seed

Silymarin, the active compound in milk thistle, is often touted for its ability to repair and and protect the liver, but some studies have found that it can also contribute to healthy blood glucose levels.

Many have have reported decreased fasting blood sugar and A1c after supplementing with milk thistle. This is because silymarin is excellent at reducing resistance to insulin, allowing the body to use the hormone more effectively.

Milk thistle is extremely high in antioxidants and anti-inflammatory compounds. Both oxidative stress and inflammation have been linked to insulin resistance and high blood sugar, meaning that managing these issues can help contribute to metabolic health. In addition, because milk thistle is so great for the liver, it can indirectly support blood sugar levels by supporting the liver in its functions of storing and releasing glucose.

Milk thistle seed can be taken as a tea, in capsules, or as a glycerin or alcohol extract.

Devil's Club

Devil's club is an herb native to the Northwestern United States used for centuries by Native Americans to reduce inflammation and support blood sugar levels. Like milk thistle, devil's club's high antioxidant properties help prevent insulin resistance and promote healthy blood sugar levels by reducing oxidative stress and inflammation in the body.

Several studies have supported the hypothesis that devil's club can help reduce insulin resistance and slow the absorption and digestion of carbohydrates. Devil's club has also been found to reduce glucose production in the liver, further contributing to healthy blood sugar levels.

Ginseng

When it comes to managing blood sugar levels and diabetes, both American ginseng and Asian ginseng have shown promising scientific results across a wide array of studies. Ginseng helps primarily by both increasing sensitivity to insulin and stimulating its production in the body through activation of AMPK. This is especially effective after meals when the body is prone to blood sugar spikes.

Ginseng also reduces absorption of glucose in the intestines, further preventing blood sugar spikes and contributing to healthy glucose levels. Ginseng is also known for reducing oxidative stress and inflammation, allowing the metabolism to function to its best ability and preventing insulin resistance.

Promisingly, several studies have found that those supplementing with ginseng were able to lower their A1c levels over time, which shows that this herb has potential for long-term blood sugar reduction and control.

Turmeric

The active compound in turmeric, curcumin, is known primarily for its powerful anti-inflammatory effects, but in recent years, scientists have become increasingly interested in its ability to promote metabolic health.

Curcumin is another compound that has been shown to stimulate insulin production as well as help the body to use it more effectively by improving insulin sensitivity. Turmeric has also exhibited ability to reduce production of glucose in the liver, and can even improve the body's metabolism of lipids, which can support blood sugar control.

Of course, we'd be remiss not to mention turmeric's antioxidant and anti-inflammatory effects, which can contribute more than you might expect to metabolic health, improved insulin sensitivity, and healthy blood glucose levels.

Turmeric can be taken as a tea, in capsules, or as an extract.

Formulas for Metabolic Health

Dr. Christopher's Pancreas Formula

Created to aid the health of the pancreas and liver, Dr. Christopher's Pancreas Formula supports healthy digestion and proper production and secretion of insulin. This formula contains a blend of cedar berry, uva ursi, licorice, mullein, cayenne pepper, and goldenseal and comes in bulk powder, glycerin extract, and capsule options.

Host Defense's MycoBotanicals® Blood Sugar

In this formula, Host Defense combines maitake, reishi, and chaga with gymnema, bilberry, and cinnamon to support a healthy glycemic response. This blend of nourishing mushrooms and herbs can help to maintain healthy blood glucose levels, support pancreatic function, and promote insulin sensitivity. 

Nulife Herbs® Maximum Metabolizer

Formulated by a Master Herbalist, this formula combines the sugar-blocking power of gymnema with metabolism-boosting herbs such as maca root, licorice root, and cayenne in order to promote healthy body weight and blood sugar levels.

Winnie Schwinn's Be Sugar Free Tea

This delicious herbal tea was created to keep your sweet tooth in check all while maintaining natural energy levels. The blend contains gymnema, chickweed, cinnamon, cardamom, angelica, and hibiscus, all of which were selected for their ability to reduce sugar cravings.

Conclusion

In a world where sugar and processed foods are everywhere, it's harder than ever for all of us to keep blood glucose levels on track. Fortunately, there are several reasons to stay positive--small changes like cooking more healthy meals from scratch, exercising regularly, and trying some of the natural supplements introduced above can have you feeling healthier and happier.