Holiday Season & Healthy Blood Sugars: Do Supplements Really Help?

As the holidays roll around, many of us start thinking about how to stay healthy — especially when it comes to managing blood sugar. You might have heard that certain supplements can help, but are they really effective? And will they interact with your current medications?

Let's dive into the research on three popular supplements that may help support healthy blood sugar levels: berberine, chromium, and fenugreek.

(Note: All the studies mentioned below focus on people with type 2 diabetes, not type 1.)

And remember — always talk with your doctor or pharmacist before starting any new supplement or medication!

🟡 1. Berberine

What it is:

Berberine is a natural compound found in several plants, including goldenseal, barberry, and Oregon grape.

Who should avoid it:

Berberine is not safe for pregnant or breastfeeding women, and its safety in children is unknown.

What the research says:

Several studies — including one published in the Journal of Clinical Endocrinology and Metabolism — found that 500 mg of berberine twice daily can modestly lower both fasting blood sugar and A1c levels.

One study even showed results similar to those of common diabetes medications such as metformin (750 mg twice daily) and rosiglitazone (4 mg daily).

Researchers also noticed some added benefits:

1.    Slight decreases in LDL cholesterol, triglycerides, and total cholesterol

2.    Possible reduction in systolic blood pressure (though more research is needed)

Possible side effects & interactions:

Berberine is generally well-tolerated but can cause mild stomach upset, constipation, or diarrhea.

However, you should use caution if you:

1.    Already have well-controlled blood sugars (berberine may cause them to drop too low)

2.    Take metformin, as berberine can increase its effects and side effects

3.    Take blood pressure or blood thinner medications

4.    Take cyclosporine — do not use berberine with this medication

👉 Bottom line: Berberine has the strongest research support for helping with blood sugar — but only take it under your healthcare provider's guidance.

🟢 2. Chromium

What it is:

Chromium is a trace mineral naturally found in small amounts in many foods and supplements.

What the research says:

The evidence here is mixed.

Some studies show chromium may help lower fasting blood sugar and A1c while improving insulin sensitivity — but other studies found no benefit compared to placebo.

Even when researchers combined study results, the findings were still inconclusive.

If chromium does help, it seems most effective at 200 mcg or more daily taken for 3 months or longer.

Possible side effects & interactions:

1.    Stomach irritation (take with food)

2.    Headaches, insomnia, or mood changes in some people

3.    Risk of low blood sugar if combined with diabetes medications

4.    Can interfere with levothyroxine (thyroid medication) — take them at different times of day

👉 Bottom line: Chromium might help, but the evidence isn't strong. Talk to your doctor before trying it, especially if you take other medications.

🟣 3. Fenugreek

What it is:

Fenugreek is an herb often used in cooking (especially curries) and for making imitation maple syrup flavoring.

Who should avoid it:

Fenugreek is not safe for pregnant women, and its safety for children or breastfeeding women in large amounts is unknown.

What the research says:

Like chromium, results are mixed.

Some small studies show slight improvements in fasting blood sugar and A1c, but others found little to no benefit.

Interestingly, how the supplement is made seems to matter:

1.    Fenugreek seed powder appears to be more effective than liquid (hydroalcoholic) extracts.

2.    So, check your supplement label before buying!

Dosing:

Research suggests 5–10 grams per day may be most effective — but many commercial products contain much less.

Possible side effects & interactions:

1.    Stomach pain, bloating, diarrhea, or heartburn

2.    May increase bleeding risk if taken with blood thinners or blood pressure medications

3.    May interact with phenytoin (seizure medication)

4.    It can cause low blood sugar when combined with other diabetes medications

👉 Bottom line: Fenugreek is generally safe for most adults, but its benefits are small and vary by product. Always check with your provider before starting it.

🧭 Final Thoughts

Of the three supplements, berberine has the most promising evidence for supporting healthy blood sugars. However, all of these supplements appear to work best when taken consistently for several months, not just occasionally.

While supplements can help, the most powerful ways to manage your blood sugars remain the same:

1.    Stay physically active

2.    Choose balanced, nutritious meals

3.    Manage stress and get enough sleep

If you'd like to learn more about healthy habits for blood sugar support:

1.    Talk to your doctor or pharmacist for personalized advice.

2.    Visit the American Diabetes Association (ADA) at diabetes.org for reliable information on food, fitness, and living well with diabetes.

References

1.    Natural Medicines. (2025, October 7). Berberine [monograph]. http://naturalmedicines.therapeuticresearch.com

1.    Zhang H, Wei J, Xue R, et al. Berberine lowers blood glucose in patients with type 2 diabetes mellitus by increasing insulin receptor expression. Metabolism. 2010;59(2):285-292. doi:10.1016/j.metabol.2009.07.029

1.    Zhang Y, Li X, Zou D, et al. Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. J Clin Endocrinol Metab. 2008;93(7):2559-2565. doi:10.1210/jc.2007-2404

1.    Ming J, Yu X, Xu X, et al. Effectiveness and safety of Bifidobacterium and berberine in human hyperglycemia and their regulatory effect on the gut microbiota: a multi-center, double-anonymized, randomized, parallel-controlled study. Genome Med. 2021;13(1):125. Published 2021 August 9. doi:10.1186/s13073-021-00942-7

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1.    Natural Medicines. (2025, October 7). Chromium [monograph]. http://naturalmedicines.therapeuticresearch.com

1.    Natural Medicines. (2025, October 6). Fenugreek [monograph]. http://naturalmedicines.therapeuticresearch.com

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1.    American Diabetes Association. Diabetes Research, Education, Advocacy | ADA. 2025. Accessed October 14, 2025. https://diabetes.org/