Creatine is often associated with hitting the gym and building muscle — but the supplement, typically taken in powder or capsule form, has recently been linked to a variety of other uses and benefits.

Singer Ciara told Business Insider last month that she takes creatine not just for muscle boosting, but also to support energy levels throughout the day.

Actor Mark Wahlberg has also hopped onto the trend, creating his own creatine monohydrate product, while health gurus like Stanford neuroscientist Dr. Andrew Huberman have touted its various neurological benefits.

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What is creatine?

Creatine is a natural compound mostly stored in the muscles, with smaller amounts in the brain, liver and kidneys, according to registered dietitian nutritionist Sam McKinney of Life Time Fitness in Minneapolis.

“Our bodies need adenosine triphosphate (ATP for short) for energy and to maximize performance in high-intensity exercise — and creatine steps in by ‘donating’ a phosphate group to help produce additional ATP,” she said in an interview with Fox News Digital.

“It is most well-known for its role in increasing power output and force during exercise and, as a result, its impact on muscle growth, healthy body composition and athletic performance.”

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McKinney confirmed that creatine has been garnering more attention recently for “broader” functions of cognition and memory, recovery, blood sugar control, energy levels, heart health and neurological health.

Women typically have 70% to 80% lower creatine stores than men, McKinney said. Creatine supplementation can be beneficial during hormone changes, like menstrual cycles, pregnancy, post-partum and menopause.

Creatine is a natural compound mostly stored in the muscles, with smaller amounts in the brain, liver and kidneys. (iStock)

Brain benefits

Some studies have been done on creatine and cognitive health, according to McKinney, with mixed but “encouraging” results.

In one small study, individuals with depression saw improvement with 3 to 5 grams of daily creatine, but individuals with bipolar disorder saw symptoms worsen.

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Another study found that creatine can help support those with traumatic brain injuries, showing improvements in amnesia, headaches and fatigue.

“There may be some potential benefits to memory and intelligence scores from creatine as well,” McKinney said. “These cognitive health benefits are often more pronounced in those who are at risk for lower phosphocreatine stores, such as vegetarians, vegans and the elderly population.”

“[Creatine is] one of the safest and most effective supplement options on the market for most people,” one expert told Fox News Digital. (iStock)

On Huberman’s website, in the description of a “Huberman Lab” podcast clip, creatine is described as the “‘Michael Jordan’ of supplements.”

In another clip, the neuroscientist says creatine can be used as a “fuel source in the brain,” with some evidence that it can connect with areas involved in mood regulation and motivation.

Heart benefits

There is also evidence that creatine may have some heart health benefits, as the heart uses ATP for energy like “any other muscle in the body,” McKinney said.

“Creatine plays a big role in the heart’s contraction and energy,” she said. “So, in turn, creatine could help to support energy supplied to the heart that is needed to deal with stress or periods of an increased workload, such as exercise.”

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Creatine supplementation has also been shown to improve outcomes from heart bypass surgery and the balance of oxygen in the heart, according to McKinney.

Combining creatine with nutrients like vitamin B12 may also help promote better overall energy and heart function.

Anti-aging benefits

Since creatine helps with muscle building, McKinney noted that it also helps to increase lifespan, as muscle decreases with age.

Since creatine helps with muscle building, it also helps to increase lifespan, as muscle decreases with age. (iStock)

“Using creatine can help mitigate these losses and help us to stay strong, mobile and independent,” she said. “When it comes to aging, the positive impacts of creatine are most significant when combined with an effective resistance training routine.” 

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Some specific benefits of creatine include improved grip strength and lower body endurance, according to McKinney — “both of which are markers of mobility and health in the elderly.”

Bone benefits

McKinney referenced another study that suggests creatine could help keep bones strong when combined with a strength training program.

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“The reason could be associated with the benefits of creatine and power output (making the workouts more effective), or with increases in muscle mass adding more tension to the bone, which supports bone strength,” she said.

Most people see benefits with a daily ongoing dose of 5 grams of creatine, experts say. (iStock)

Dosage and potential risks

Daily creatine doses can range from 2 to 10 grams per day, but McKinney said most people see benefits with a daily ongoing dose of 5 grams. She recommends creatine monohydrate — the most common and well-researched form — as the best option.

“When it comes to aging, the positive impacts of creatine are most significant when combined with an effective resistance training routine.” 

“While there are a lot of misconceptions about creatine, in reality, it’s one of the safest and most effective supplement options on the market for most people,” the expert told Fox News Digital. “Creatine also is not a steroid and does not have a negative impact on kidney function in healthy people.”

Those who have pre-existing kidney issues should exercise caution when taking it. 

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“When used orally at appropriate doses, creatine is likely safe to take for up to five years,” Mayo Clinic states on its website. “As with any dietary supplement, it’s important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product’s quality.”

Before beginning the supplement, experts recommend seeing a doctor to discuss the appropriate individualized approach.

Maintaining healthy blood sugar levels is crucial for overall well-being, particularly for individuals concerned about diabetes, insulin resistance, or metabolic syndrome. As we head into 2025, the market for blood sugar support supplements is becoming increasingly sophisticated. This article provides an in-depth review of the top supplements expected to make a significant impact in 2025, based on current research, emerging trends, and real-world user experiences.

We’ll explore the science behind these supplements, examine their efficacy, and discuss their potential benefits and drawbacks, helping you make informed decisions about managing your blood sugar levels safely and effectively. This is not a substitute for medical advice, and consulting with a healthcare professional is always recommended before starting any new supplement regimen.

Understanding the Need for Blood Sugar Support Supplements

Before diving into specific products, it’s vital to understand why blood sugar support supplements are gaining traction. While lifestyle modifications like diet and exercise remain the cornerstone of blood sugar management, supplements can provide additional support in several ways:

• Improving Insulin Sensitivity: Some supplements help cells respond more effectively to insulin, allowing glucose to be utilized more efficiently.
• Slowing Glucose Absorption: Certain ingredients can slow down the absorption of glucose from the digestive tract, preventing rapid spikes in blood sugar.
• Supporting Pancreatic Function: A healthy pancreas is crucial for insulin production. Specific supplements may support the function of pancreatic beta cells.
• Reducing Oxidative Stress: Elevated blood sugar levels can lead to increased oxidative stress, damaging cells and contributing to complications. Some supplements offer antioxidant protection.

However, it’s essential to understand that supplements are not a replacement for prescribed medications for diabetes or other medical conditions. They should be used as an adjunctive therapy under the guidance of a healthcare provider.

Top Blood Sugar Support Supplements of 2025

Based on current research, product formulations, and projected market trends, here are some of the leading blood sugar support supplements to watch in 2025:

1. Berberine

What it is: Berberine is a bioactive compound extracted from several different plants, including Berberis vulgaris (barberry). It has a long history of use in traditional Chinese medicine.

How it works: Berberine is believed to work by activating AMP-activated protein kinase (AMPK), an enzyme that plays a crucial role in regulating energy metabolism. AMPK activation can improve insulin sensitivity, reduce glucose production in the liver, and promote glucose uptake in cells.

Evidence: Numerous studies have shown berberine’s effectiveness in lowering blood sugar levels. A meta-analysis published in Metabolism found that berberine was as effective as some oral diabetes drugs in controlling blood sugar.

Pros:

• Strong scientific evidence
• May also improve cholesterol levels
• Relatively affordable

Cons:

• Can cause gastrointestinal side effects (e.g., diarrhea, constipation) in some individuals.
• May interact with certain medications.

Dosage: Typically, 500 mg, 2-3 times per day.

Real-world Example: Many users report experiencing a noticeable improvement in their fasting blood sugar levels after incorporating berberine into their regimen. A 45-year-old male with pre-diabetes noticed a drop in his A1C levels after taking berberine for three months, combined with diet and exercise. Always consult your doctor before use.

2. Chromium Picolinate

What it is: Chromium is an essential trace mineral that plays a role in insulin signaling. Chromium picolinate is a highly absorbable form of chromium.

How it works: Chromium enhances the effects of insulin, helping cells respond more effectively to this hormone. This can lead to improved glucose uptake and utilization.

Evidence: Research suggests that chromium supplementation can improve blood sugar control, particularly in individuals with insulin resistance or type 2 diabetes. A study published in the Journal of Trace Elements in Medicine and Biology found that chromium picolinate supplementation significantly reduced fasting blood sugar and improved HbA1c levels in patients with type 2 diabetes.

Pros:

• Relatively safe with few side effects
• Inexpensive and widely available

Cons:

• Effectiveness may vary depending on the individual
• Some concerns about long-term safety at high doses (rare)

Dosage: Typically, 200-1000 mcg per day.

Real-world Example: A study showed that individuals with chromium deficiency who supplemented with chromium picolinate experienced improved glucose tolerance and insulin sensitivity. This highlights the importance of ensuring adequate chromium intake, especially for those at risk of diabetes.

3. Cinnamon Extract

What it is: Cinnamon is a spice derived from the bark of Cinnamomum trees. Cinnamon extract concentrates the beneficial compounds found in cinnamon.

How it works: Cinnamon contains compounds that may improve insulin sensitivity, reduce inflammation, and slow glucose absorption.

Evidence: Some studies suggest that cinnamon can help lower blood sugar levels, especially post-meal glucose spikes. A meta-analysis published in the Journal of the American College of Nutrition concluded that cinnamon supplementation was associated with a significant decrease in fasting plasma glucose. Beyond The Finger Prick Understanding Your A1C Test Results

Pros:

• Readily available and affordable
• May also offer other health benefits, such as antioxidant and anti-inflammatory effects

Cons:

• Effectiveness may vary depending on the type and dosage of cinnamon used
• High doses of coumarin (found in some types of cinnamon, particularly cassia cinnamon) can be harmful to the liver. Ceylon cinnamon (“true cinnamon”) is lower in coumarin.

Dosage: Typically, 1-6 grams of cinnamon powder per day, or the equivalent in extract form. Ceylon cinnamon is generally preferred to minimize coumarin exposure.

Real-world Example: Incorporating cinnamon into your diet, whether through supplements or by adding it to meals, is a simple way to potentially improve blood sugar control. A diabetic patient stated that incorporating cinnamon extract consistently after each meal helped regulate glucose levels more effectively.

4. Alpha-Lipoic Acid (ALA)

What it is: Alpha-lipoic acid (ALA) is a naturally occurring antioxidant that is involved in energy production.

How it works: ALA improves insulin sensitivity, reduces oxidative stress, and may help protect against nerve damage associated with diabetes.

Evidence: Studies have shown that ALA supplementation can improve blood sugar control and reduce symptoms of diabetic neuropathy. A study published in Diabetes Care found that ALA supplementation significantly improved insulin sensitivity and reduced fasting blood sugar in patients with type 2 diabetes.

Pros:

• Potent antioxidant with multiple health benefits
• May help alleviate symptoms of diabetic neuropathy (nerve damage)

Cons:

• Can cause gastrointestinal side effects in some individuals
• May interact with certain medications

Dosage: Typically, 600-1200 mg per day, divided into multiple doses.

Real-world Example: A senior citizen suffering from diabetic neuropathy and struggling with controlling blood sugar experienced alleviation of symptoms and better glucose management with ALA supplements. This highlights the multifaceted benefits of ALA.

5. Gymnema Sylvestre

What it is: Gymnema sylvestre is an herb that has been used in traditional Ayurvedic medicine for centuries.

How it works: Gymnema sylvestre may reduce sugar cravings, slow glucose absorption, and improve insulin secretion. How To Lower Your Blood Sugar Naturally 10 Proven Steps

Evidence: Some studies suggest that Gymnema sylvestre can help lower blood sugar levels and improve HbA1c levels. Research published in the Journal of Clinical Biochemistry and Nutrition found that Gymnema sylvestre supplementation significantly reduced blood sugar levels and improved lipid profiles in patients with type 2 diabetes.

Pros:

• May help reduce sugar cravings
• Generally well-tolerated

Cons:

• More research is needed to confirm its effectiveness
• May interact with certain medications

Dosage: Varies depending on the product. Follow the manufacturer’s instructions.

Real-world Example: Individuals struggling with sugar cravings reported that Gymnema sylvestre helped them curb their sweet tooth, leading to better dietary choices and improved blood sugar control. This demonstrates the supplement’s potential as a tool for managing cravings.

6. Magnesium

What it is: Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, including those related to glucose metabolism.

How it works: Magnesium improves insulin sensitivity and helps regulate blood sugar levels. Deficiency in magnesium has been linked to an increased risk of type 2 diabetes.

Evidence: Studies have shown that magnesium supplementation can improve insulin sensitivity and lower blood sugar levels, especially in individuals with magnesium deficiency. A meta-analysis published in Diabetes Care concluded that magnesium supplementation significantly improved glycemic control in patients with type 2 diabetes.

Pros:

• Readily available and affordable
• Offers numerous other health benefits

Cons:

• Excessive intake can cause diarrhea
• Certain forms of magnesium are better absorbed than others (e.g., magnesium citrate, magnesium glycinate). Magnesium oxide is poorly absorbed.

Dosage: Typically, 200-400 mg per day.

Real-world Example: A patient with both diabetes and diagnosed magnesium deficiency incorporated magnesium glycinate, a form with high absorbability, into his regimen and reported better glucose control, sleep quality, and overall well-being.

7. Bitter Melon

What it is: Bitter melon ( Momordica charantia ) is a tropical vine that is commonly used as a food and medicine in some parts of the world.

How it works: Bitter melon contains compounds that may improve insulin sensitivity, promote glucose uptake, and inhibit glucose production in the liver.

Evidence: Some studies suggest that bitter melon can help lower blood sugar levels, although the evidence is not as strong as for some other supplements. A review published in the Journal of Ethnopharmacology concluded that bitter melon has potential as an adjunct therapy for diabetes, but more high-quality studies are needed.

Pros:

• Natural product with a long history of use
• May offer other health benefits

Cons:

• Bitter taste may be unpalatable for some individuals
• Can cause gastrointestinal side effects
• May interact with certain medications

Dosage: Varies depending on the form and product. Follow the manufacturer’s instructions.

Real-world Example: An individual of Asian descent whose cultural background includes the traditional consumption of bitter melon stated that regularly consuming bitter melon in juice or capsules led to noticeable improvements in glucose levels, particularly post-meal.

Factors to Consider When Choosing a Blood Sugar Support Supplement

When selecting a blood sugar support supplement, consider the following factors:

• Ingredients: Look for supplements with ingredients that have scientific evidence to support their efficacy.
• Dosage: Follow the recommended dosage guidelines. Consult with a healthcare professional to determine the appropriate dosage for your individual needs.
• Quality: Choose supplements from reputable manufacturers that adhere to good manufacturing practices (GMP).
• Form: Supplements are available in various forms, including capsules, tablets, powders, and liquids. Choose a form that is convenient for you.
• Interactions: Be aware of potential interactions between supplements and medications. Consult with a healthcare professional or pharmacist to discuss any potential interactions.
• Side Effects: Be aware of potential side effects. Start with a low dose and gradually increase as tolerated.
• Individual Needs: Consider your individual health needs and goals. A supplement that works for one person may not work for another.
• Third-Party Testing: Look for supplements that have been tested by a third-party organization for purity and potency. This ensures that the supplement contains what it claims to contain and is free from contaminants. Examples of third-party testing organizations include USP, NSF International, and ConsumerLab.com.

Here’s a table summarizing key aspects of each supplement:

| Supplement | How it Works | Evidence | Pros | Cons | Dosage |
|——————–|——————————————————–|——————————————————————————|————————————————————————–|——————————————————————————–|————————————————————————–|
| Berberine | Activates AMPK, improves insulin sensitivity | Strong evidence, comparable to some diabetes drugs | Strong evidence, may improve cholesterol | GI side effects, potential drug interactions | 500 mg, 2-3 times per day |
| Chromium Picolinate| Enhances insulin effects | Evidence supports reduced fasting blood sugar & improved HbA1c | Relatively safe, inexpensive | Effectiveness may vary, long-term safety at high doses (rare) | 200-1000 mcg per day |
| Cinnamon Extract | Improves insulin sensitivity, reduces inflammation | Evidence suggests lower post-meal glucose spikes | Readily available, may offer other health benefits | Effectiveness varies, coumarin content (Ceylon preferred) | 1-6 grams of powder per day (Ceylon preferred) |
| ALA | Improves insulin sensitivity, reduces oxidative stress | Improves blood sugar, reduces diabetic neuropathy symptoms | Potent antioxidant, may alleviate neuropathy symptoms | GI side effects, potential drug interactions | 600-1200 mg per day |
| Gymnema Sylvestre | Reduces sugar cravings, slows glucose absorption | Evidence suggests lower blood sugar & improved lipid profiles | May reduce sugar cravings, generally well-tolerated | More research needed, potential drug interactions | Varies; follow manufacturer’s instructions |
| Magnesium | Improves insulin sensitivity, regulates blood sugar | Evidence supports improved glycemic control in type 2 diabetes | Readily available, numerous other health benefits | Excessive intake can cause diarrhea, certain forms better absorbed | 200-400 mg per day |
| Bitter Melon | Improves insulin sensitivity, promotes glucose uptake | Evidence suggests potential as adjunct therapy, more studies needed | Natural product, long history of use | Bitter taste, GI side effects, potential drug interactions | Varies; follow manufacturer’s instructions | The Glucose Hack To Flatten Your Blood Sugar Curve

The Future of Blood Sugar Support Supplements

The market for blood sugar support supplements is expected to continue to grow in the coming years, driven by the increasing prevalence of diabetes and prediabetes, as well as a growing interest in natural and alternative therapies. Future trends may include:

• Personalized Nutrition: Tailoring supplement recommendations based on individual genetics, microbiome profiles, and other factors.
• Novel Ingredients: Exploration of new plant-based compounds and other natural substances with potential blood sugar-lowering effects.
• Advanced Delivery Systems: Development of more effective ways to deliver supplements to the body, such as liposomes and nanoparticles.
• Combination Products: Formulations that combine multiple ingredients with synergistic effects.
• Focus on Gut Health: Recognition of the importance of gut health in regulating blood sugar levels, leading to the development of supplements that support a healthy gut microbiome.
• Integration with Technology: Using wearable sensors and mobile apps to track blood sugar levels and provide personalized supplement recommendations.

Final Thoughts

The best blood sugar support supplements of 2025 offer promising options for individuals looking to complement their diet and lifestyle efforts to manage their blood sugar levels. Berberine, Chromium Picolinate, Cinnamon Extract, Alpha-Lipoic Acid, Gymnema sylvestre, Magnesium, and Bitter Melon all have research backing their potential benefits.

However, it’s crucial to remember that supplements are not a magic bullet. They should be used as part of a comprehensive approach to blood sugar management that includes a healthy diet, regular exercise, and medical supervision. Always consult with a healthcare professional before starting any new supplement regimen to ensure it is safe and appropriate for your individual needs. They can assess your current health status, review any medications you are taking, and provide personalized recommendations based on your specific circumstances. By working closely with your healthcare provider, you can make informed decisions about blood sugar support supplements and optimize your overall health and well-being.