Sugar cravings can be difficult to control. The intense desire for something sweet can sometimes feel impossible to ignore. However, there are supplements you can take to help curb sugar cravings naturally.
Introduction
Uncontrolled sugar cravings can sabotage weight loss efforts and have negative impacts on health. Eating too many sweets on a regular basis is linked to obesity, heart disease, diabetes, and other chronic illnesses. While sugar in moderation is fine, frequent sugar binges promote fatigue, brain fog, and unstable blood sugar levels.
The good news is several supplements show promise for curbing sugar cravings. These supplements work by balancing blood sugar, controlling appetite, and minimizing cravings. Adding the right supplements to your diet and lifestyle can make saying no to sugar much easier.
Supplements to Curb Sugar Cravings
Here are 7 of the best supplements to help curb sugar cravings naturally:
1. Chromium
Chromium is a metallic mineral that enhances the effects of insulin. Insulin is the hormone that allows cells to properly absorb blood sugar. Taking a chromium supplement can help balance blood sugar levels through improved insulin sensitivity. Stable blood sugar means less intense sugar cravings.
Food sources of chromium include broccoli, potatoes, tomatoes, and whole grains. Supplement forms include chromium picolinate, chromium nicotinate, and high-chromium yeast. The recommended dosage is 25-200 mcg per day.
2. Cinnamon
Cinnamon supplementation can mimic the effects of insulin and lower blood sugar after meals. Human studies show as little as 1/2 teaspoon of cinnamon per day significantly reduces blood sugar levels. The active compound in cinnamon believed to be responsible for these effects is called methylhydroxy chalcone polymer (MHCP).
Sprinkling cinnamon on oatmeal, yogurt, or coffee is an easy way to add this craving-curbing spice to your diet. Cinnamon supplements in capsule form are also widely available.
3. Green Tea Extract
Epigallocatechin gallate (EGCG) is the key compound in green tea responsible for many of its health benefits. Research indicates EGCG can stabilize blood sugar levels, reduce food intake and appetite, and limit the absorption of glucose in the intestines.
Drinking green tea throughout the day is an excellent strategy to curb sugar cravings. Green tea extract capsules are also available for a more concentrated effect. Take about 500 mg of standardized green tea catechin extract daily.
4. Gymnema Sylvestre
Gymnema sylvestre is an herb used for centuries in Aryuvedic medicine to treat diabetes and balance blood sugar. Compounds called gymnemic acids are thought to be responsible for these blood sugar lowering effects.
Gymnema sylvestre capsules may help curb sugar cravings by blocking the taste receptors on your tongue responsible for sweetness. The recommended dosage is 400 mg per day.
5. Magnesium
Magnesium is a multi-purpose mineral essential for blood sugar control, energy production, and nearly 300 other bodily processes. Ensuring optimal magnesium levels can help stabilize blood sugar and reduce sugar cravings.
Supplementing with 200-400 mg magnesium glycinate or magnesium citrate can be beneficial for individuals with low magnesium intake. Magnesium-rich foods include spinach, avocado, almonds, and black beans.
6. Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats with strong anti-inflammatory properties. Chronic inflammation is a key driver of elevated blood sugar and insulin resistance. Getting sufficient omega-3s improves cell sensitivity to insulin to better regulate blood sugar.
Fatty fish like salmon and sardines are excellent sources of omega-3s. High-quality fish oil supplements also provide substantial omega-3 concentrations. Aim for at least 2 grams of total omega-3s daily.
7. Chromium
Fiber supplements like glucomannan work by absorbing water in your gut to form a thick gel. This gel physically fills space in your stomach and small intestine, promoting feelings of fullness that curb appetite and sugar cravings.
Glucomannan comes from the konjac root. Research shows 3-4 grams of glucomannan powder per day effectively reduces food intake. You can take glucomannan capsules or add the powder to foods or beverages.
Other Ways to Curb Sugar Cravings
While supplements can be helpful, other lifestyle measures also minimize sugar cravings by stabilizing blood sugar levels. Here are some additional tips:
- Eat more protein and healthy fats – Protein and fats blunt blood sugar spikes compared to refined carbs and sugars.
- Avoid long stretches without eating – Don’t go more than 4-5 hours without a meal or snack containing protein and fiber.
- Reduce intake of processed foods – Packaged snacks and desserts drive cravings by spiking and crashing blood sugar.
- Exercise regularly – Physical activity makes cells more sensitive to insulin.
- Get enough sleep – Poor sleep is linked to increased appetite and cravings.
- Manage stress – High cortisol from stress promotes cravings for sweets.
Conclusion
Uncontrolled sugar cravings can sabotage anyone’s health and fitness goals. The good news is several supplements can curb sweet cravings by stabilizing blood sugar levels naturally. Chromium, cinnamon, green tea, magnesium, and fiber supplements show particular promise. Combine targeted supplementation with a balanced diet, activity, sleep, and stress control for the best results curbing sugar cravings.