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Top 10 Supplements to Block Sugar Cravings
We’ve all been there - standing in front of the pantry, telling ourselves, “Just one more bite.”
Sugar cravings are frustrating, and so many of
my clients used to feel like cravings were an impossible obstacle to put behind them.
I get it! I used to have daily sugar cravings too, and I thought I just needed more willpower or discipline to resist.
But cravings aren’t a sign of a lack of discipline or willpower. They’re your body’s way of telling you something is out of balance.
Addressing the root cause of your sugar cravings is the only way to break the cycle and experience food freedom.
In my practice, supplements have been a powerful tool to help clients curb their sugar cravings (when paired with diet and lifestyle changes). I’m excited to share my top recommendations to help you on your own health journey!
Here’s what we’ll cover in this blog post:
- The surprising root causes behind sugar cravings
- The 10 best supplements to curb sugar cravings
- Expert answers to your most common questions about managing sugar cravings
What Causes Sugar Cravings?
Think of cravings as your body’s way of signaling something is out of balance.
Satisfying your craving may make you feel better in the moment, but it’s a temporary fix.
To actually overcome your cravings, you need to address the root cause!
For most women, that means uncovering one or more of the following issues:
Blood sugar instability
If you’re undereating, snacking instead of eating real meals, or skipping meals altogether (breakfast is a common one), your blood sugars could be dropping too low.
On the other hand, several habits can cause your blood sugars to spike too high: eating too fast, eating sugar or too many carbs, not getting enough fiber, fat, or protein, sleep deprivation, and poor stress management.
And what goes up must come down - that big blood sugar spike is always followed by a crash.
No matter what
causes your low blood sugar, those lows make you tired, irritable, and desperate for a quick sugar fix to bring your blood sugars back up ASAP. (PMID:19002144)
Elevated stress hormones
Women are facing more stressors than ever before.
Juggling work, family, and household tasks while also trying to care for your health can feel like holding down multiple full-time jobs.
High stress levels cause an increase in stress hormones like cortisol, which increase cravings for sugary foods. (PMID:
24126546, PMID:
26032789)
Eating sugar lowers our energy, makes us irritable, and often leads to weight gain, which stresses us out even more.
This creates a frustrating cycle of sugar cravings, high stress levels, and more sugar cravings.
Low feel-good hormones
You probably already know this from personal experience, but sugar cravings are often tied to mood and emotions. When you have a tough day, it’s incredibly common to reach for a sugary treat.
There’s a good reason for this, and it has nothing to do with willpower.
Sugary foods cause a surge in feel-good hormones like dopamine and serotonin, which is exactly what the brain wants when you're feeling down.
Your brain is incredibly smart, and it learns to initiate sugar cravings to boost your mood and numb unpleasant feelings. (PMID:
0464748)
Rebalancing your hormones supports the
natural production of feel-good hormones, so you don’t have to rely on a sugar hit to help you feel better.
Gut bacteria imbalances
Sugar cravings may be a sign of something going on in your gut. The microbiome in your digestive tract influences hormones, inflammation, mood, digestion, and, yes, even cravings.
If the
community of microbes in your gut is out of balance, you may crave less healthy food to feed the types of bacteria that thrive on sugar. (PMID:
30464748) But these sugar-hungry bacteria aren’t the ones you want running the show.
A balanced microbiome contains more beneficial bacteria that keep the sugar-craving bacteria in check. Thankfully, your microbiome is highly responsive to a healthy diet and a few targeted supplements to block sugar cravings.
Nutrient deficiencies
When your body is missing key nutrients, sugar cravings are triggered. (PMID:
27547437)
Low iron can cause low energy levels, which makes you crave
sugar for a quick pick-me-up.
Magnesium deficiency can cause a craving for magnesium-rich foods like dark chocolate.
Low omega-3s can negatively impact your mood, leading to more emotional eating and cravings for comforting, sugary foods.
10 Best Supplements to Curb Sugar Cravings
As a functional medicine dietitian, I always recommend food and lifestyle adjustments as the foundation for good health.
I also recognize we live in a fast-paced, stressful world, with nutrient-depleted food, less sunlight exposure, and other factors that make it hard to be healthy.
Oftentimes, our body needs extra support, which is where supplements come in.
Supplements may be just what you need to balance your hormones when diet and lifestyle alone aren’t cutting it.
These are the ten I’ve found to be most effective!
1. Magnesium
How it works: Magnesium is an essential mineral for over 300 chemical reactions, including reactions that regulate blood sugar. It is also necessary to produce hormones like estrogen, thyroid hormone, and insulin.
Root cause it addresses:
- Blood sugar instability
- Low feel-good hormones
- Magnesium deficiency
2. Inositol
How it works: Inositol is a sugar the body produces to support your cells. It is essential for healthy metabolism, your body's response to insulin, blood sugar regulation, and serotonin production. It is especially helpful for women with PCOS.
Root cause it addresses:
- Blood sugar instability
- Low feel-good hormones
3. Probiotics
How it works: Probiotics are live, active microbes that influence the balance of healthy bacteria in the gut. When you supply the gut with the right kind of bacteria, they crowd out the harmful bacteria to create a healthy, happy gut.
Certain probiotic supplements are more helpful for blocking sugar cravings. These are the cultures I use in my practice:
4. Prebiotic Fibers
How it works: Prebiotics are essentially food that feeds the good bacteria in your gut. Giving your microbiome prebiotic fibers helps the good bacteria flourish and function optimally. (PMID: 30019028)
Root cause it addresses:
- Gut bacteria imbalances
- Low feel-good hormones
5. L-Glutamine
How it works: L-glutamine supports the natural production of insulin and the body’s ability to regulate blood sugar. (PMID: 32983244) L-glutamine also helps repair the gut lining and reduces intestinal inflammation, which creates an environment where beneficial bacteria like Lactobacillus and Bifidobacterium can flourish
Root cause it addresses:
- Blood sugar instability
- Gut bacteria imbalances
6. Zinc
How it works: Zinc is a mineral that aids blood sugar regulation and supports healthy metabolism, immune system function, and healing.
Root cause it addresses:
- Blood sugar instability
- Nutrient deficiencies
7. Gymnema Sylvestre
How it works: Gymnema sylvestre is an herbal supplement that improves blood sugar regulation and curbs cravings for sugary foods.
Root cause it addresses:
- Blood sugar instability
8. Chromium
How it works: Chromium is an essential mineral that improves blood sugar regulation by supporting the action of insulin. (PMID: 15208835)
Root cause it addresses:
- Blood sugar instability
9. Vitamin D
How it works: Vitamin D plays many essential roles in the body, including glucose metabolism and insulin sensitivity. (PMID: 33745601) We can easily identify a deficiency through a blood test, which I highly recommend for all women.
Root cause it addresses:
- Blood sugar instability
- Nutrient deficiencies
10. Adaptogens
How they work: Adaptogens are a group of herbs used for centuries to reduce the body’s response to stress. I often recommend Ashwagandha or L-theanine as effective adaptogens for women who feel chronically stressed.
Root cause it addresses:
- Elevated stress hormones
- Low feel-good hormones
Frequently Asked Questions
Now that we've explored the top supplements to block sugar cravings, let's address some common questions I get about their usage and effectiveness.
Which supplement should I try first to curb my sugar cravings?
It depends. Magnesium is safe and appropriate for most people, so that is a good place to start. However, the best way to find the right supplements to block your sugar cravings is to work with a knowledgeable healthcare practitioner one-on-one.
When I work with clients, I run tests to identify imbalances and deficiencies, which allows me to create a supplement regimen personalized to
you to ensure it’s safe and effective.
How long will it take to notice a reduction in cravings?
It varies, depending on your level of consistency and other lifestyle factors that influence cravings. In general, most of my clients notice a difference within a couple of weeks, and it’s closer to a few months before they experience the full effect.
Can I take multiple supplements at the same time?
Yes, however, some supplements have the potential to interact with each other or with certain medications. I don’t recommend a “take everything and hope something helps” approach.
Combining supplements for blood sugar regulation can be dangerous because blood sugars can dip too low, putting you in a hypoglycemic state.
My clients experience incredible results because they take supplements carefully selected to address their unique needs.
It's also crucial to consult with a healthcare provider before adding any new supplements to your routine, especially if you have underlying health conditions or are taking medications.
What dose of these supplements should I take?
That depends on your unique situation, including your diet, health habits, blood test results, and health history.
When you
work with me one-on-one, I do a comprehensive assessment and provide personalized recommendations targeting your specific needs, including doses and whether to take it with or without food.
Will I need to take these supplements forever to keep the cravings away?
Ideally, no! A healthy, hormone-balancing lifestyle is your best defense against sugar cravings. While supplements can be incredibly helpful, the long-term goal is establishing healthy habitsthat naturally prevent unhealthy food cravings.
What are other ways I can manage cravings besides supplements?
Nourishment from a quality, nutrient-dense diet, regular physical activity, and daily stress management are all ways you can manage cravings besides supplements.
If you’re ready to take control of your cravings, check out my
10-day reset, where you’ll learn natural ways to balance your hormones, feel energized, and curb your cravings in just ten days.
What’s Next to Stop Sugar Cravings?
Sweets are not the enemy. But you should be able to choose when to indulge in a sweet treat, not feel powerless in the face of cravings.
The solution isn’t to resist or to give in—it’s to understand and address the root causes.
In addition to lifestyle changes, finding the right supplements that help curb your sugar cravings puts you back in control of your hormones and your health.
I’ve worked with hundreds of women to identify the root cause of their cravings and overcome them. If you’re tired of feeling at the mercy of sugar cravings, these are the steps I recommend to break the cycle.
- Start by taking my free hormone imbalance quiz. This provides valuable information about the root cause of your cravings and how to address it.
- Next, try my 10-day reset program. I created the 10-day reset as a jumpstart to rebalance your hormones and get you feeling better fast.
- Once you’ve completed the 10-day reset, consider more long-term, targeted support like
The Restore Program or
one-on-one consultations.
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