Did you know about 60 – 68% of packaged foods in groceries stores contain added sugar? [1]
Not to mention nearly half of Americans consume more than the recommendation for added sugars which is 10% or less of your daily calories. [2] This is about 12 teaspoons for a 2,000-calorie diet.
Supplements are pretty trendy, but they can be very helpful when taken for the right reasons. In this article, I will be sharing my top supplement recommendations to curb sugar cravings.
Table of Contents
What Causes Sugar Cravings?
Cravings aren’t just about willpower. If you feel out of control around sweets, you’re not alone. Our brain chemistry is wired that way. Sugar consumption gives you a dopamine hit, the brain’s pleasure chemical which makes you want more.
Often times, it’s not really about the sugar, it’s your body trying to meet its needs.
Sugar cravings are usually a symptom of an underlying issue.
Sometimes urges are strong and hard to resist which leads to undesirable food choices and feeling even worse after.
Blood Sugar Imbalances
Skipping meals, eating mostly carbs without protein, fat, or fiber, or long gaps between meals can cause blood sugar to rise and fall quickly.
Think of this like a roller coaster. Your brain starts to crave sugar for energy when blood sugar drops too quickly or gets too low.
Not eating enough or undereating (especially earlier in the day) makes your body look for quick energy later… hello cookies at 9pm.
Not Eating Enough Whole Foods
If you’re mostly eating highly processed foods, these are high in calories, added sugars, salt, and saturated fat.
They’re designed to make you want more leading to the vicious rise and drop in blood sugars.
Stress
Stress causes blood sugar to rise by triggering the body’s “fight-or-flight” response. High cortisol levels can make the liver produce more glucose and become more resistant to insulin.
Nutrient Deficiencies
Certain nutrient deficiencies can cause cravings. Some common ones include:
- Iron deficiency – cravings for ice or non-food items also known as pica.
Need an iron boost? Check out my blog post: Top 9 Cereals High in Iron
- Magnesium – cravings for chocolate
More research is needed to support the theory that nutrient deficiencies cause sugar cravings.
Poor Sleep
Lack of sleep can make you crave foods higher in sugar, calories, salt, and fat.
Sleep deprivation can raise our hunger hormone (ghrelin) and lower fullness hormones (leptin) and specifically increases cravings for sweets.
It can also lead us to make poorer decisions. It lowers executive brain function which makes us choose the easiest option and provide the best reward. [4]
Emotional Eating
Sometimes we crave sugar because we eat out of boredom or habit. It’s common to do this occasionally, but can be problematic if done often.
Do Supplements Really Help Stop Sugar Cravings?
Supplements don’t “block” cravings. They support what’s driving them, like blood sugar balance, insulin response, and stress hormones.
A food-first approach still matters. That means most of your nutrition should come from whole foods like lean proteins, fiber-rich carbohydrates such as fruits, vegetables, and whole grains, and healthy fats.
Supplements are there to fill in the gaps and give your body extra support, not do all the heavy lifting.
Below are a list of supplements that can help stop sugar cravings or at the very least improve them.
Supplements to Stop Sugar Cravings
#1. Inositol
Inositol is a type of sugar found in some foods and most popularly taken as a supplement for PCOS, metabolic & mood disorders.
- Inositol can help lower blood sugar and improve insulin sensitivity independent of weight [5].
- This means cells are less resistant to insulin so glucose can get into the cells to be used for energy.
Doses of 2,000-4,000 mg per day has been shown to improve glucose & insulin levels, menstrual regularity, and ovulation rates. I recommend Theralogix’s Ovasitol which is third party tested and has the ideal ratio of 40:1 of myo-inositol : d-chiro-inositol.
Improving blood sugar balance can help reduce cravings or periods of intense hunger.
2. Magnesium
- Supports insulin sensitivity and blood sugar regulation [6]
- Deficiency linked to increased sugar cravings and fatigue
- Helps calm the nervous system (stress cravings)
Best forms: Magnesium glycinate or citrate
Typical dose: 200–400 mg daily (often evening)
#3. Zinc
Zinc is an essential mineral that plays a key role in how your body produces and responds to insulin.
In the pancreas, insulin is stored with zinc so it remains stable until it is released into the bloodstream.
Zinc also helps signal, package, and secrete insulin properly inside pancreatic beta cells. When zinc levels are too low, insulin may not be released as well, making blood sugar harder to control. [7]
Zinc helps keep insulin receptors active and prevents other enzymes from blocking insulin’s effects. This allows glucose transporters (especially GLUT4) to move to the surface of cells and pull glucose out of the blood and into the cell.
Zinc influences how the body stores and makes glucose. It helps turn extra glucose into glycogen for storage and helps limit how much glucose the liver releases into the blood.
When zinc levels are low, these processes don’t work as well. Low zinc has been linked to reduced insulin release, poorer insulin sensitivity, and a higher risk of type 2 diabetes [8].
Zinc supplements may help if your intake is low, but more is not better. Too much zinc can interfere with copper absorption and cause stomach upset.
People with diabetes, digestive conditions, or those taking medications should talk with a healthcare provider before supplementing.
#4. Berberine
Berberine is a plant compound found in herbs like barberry and goldenseal. Research shows it can help improve blood sugar control, insulin sensitivity, and cholesterol levels which are factors that strongly influence food cravings.
One study found that people with metabolic syndrome who took berberine had lower fasting and postprandial blood sugar levels, improved insulin resistance, blood lipids, and reduced inflammation compared to those who did not take it. [9]
How berberine may help reduce cravings:
- Helps stabilize blood sugar levels
- Improves insulin sensitivity
- Reduces inflammation linked to metabolic stress
- Supports healthier cholesterol and triglyceride levels
#5. Gymnema sylvestre
Gymnema sylvestre is an herb traditionally used in Ayurvedic medicine and has been used to manage obesity and type 2 diabetes. It can temporarily block sweet taste receptors on the tongue due to gymnemic acid, which helps suppress sweetness.
When sweet foods don’t taste as appealing, it may be easier to curb sugar cravings in the moment.
Beyond taste, Gymnema may also support blood sugar balance. Research suggests it can help reduce glucose absorption in the intestines and support insulin function, which may lead to steadier blood sugar levels. [10]
How Gymnema may help reduce cravings:
- Dulls the taste of sweetness, making sugary foods less appealing
- Slows sugar absorption in the gut
- Supports insulin function and glucose control
- Helps reduce blood sugar spikes and crashes
Gymnema doesn’t eliminate cravings entirely, but by making sweets less rewarding and supporting steadier blood sugar, it may help reduce both the desire for sugar and the habit of reaching for it.
#6. Chromium
Chromium is a trace mineral that helps insulin work more effectively. It plays a role in how glucose moves from the bloodstream into cells, which is key for keeping blood sugar stable.
Some research suggests chromium supplementation may help improve insulin sensitivity and support better blood sugar control, especially in people with insulin resistance or type 2 diabetes. [11]
The amount of chromium we absorb from foods is low, ranging from about 0.4% to 2.5% [12]. Most multivitamins contain 100% of our %DV for chromium meeting your daily needs.
#7. Cinnamon
Cinnamon is a popular spice that has been studied for its effects on blood sugar control. Certain compounds in cinnamon appear to act in a way similar to insulin, helping move glucose out of the bloodstream and into cells. Cinnamon may also slow how quickly food leaves the stomach, which can reduce sharp rises in blood sugar after meals.
Research suggests cinnamon may help lower fasting blood sugar and improve insulin sensitivity, especially in people with insulin resistance.
Studies have shown that doses of 1-6g per day can reduce blood glucose parameters. [13] Aim for adding 1/2 – 1 teaspoon a day to meals.
Read more about it here: Cinnamon and Diabetes
Supplements That Don’t Work (or Are Overhyped)
- Sugar detox” products
- Appetite suppressants
- Fat burners marketed for cravings
- Gummies with minimal active ingredients
Please do not waste your money on these! Often time these products are an over priced marketing gimic that promises you a false reality.
Who Should Be Careful With Supplements
While some supplements can be helpful for managing sugar cravings, they are not appropriate for everyone. Always speak with a healthcare provider before starting any new supplement.
- Pregnant or breastfeeding (many supplements haven’t been studied for safety)
- Living with diabetes or taking blood sugar–lowering medications (risk of low blood sugar)
- Managing GI conditions (some supplements can worsen digestive symptoms)
- Taking multiple medications (possible drug–supplement interactions)
Bottom Line
Supplements can be useful tools, but they should be individualized and used with guidance from a qualified healthcare professional especially if you have a medical condition or take multiple medications. While these supplements can help stop cravings, they do so by supporting how our bodies manage blood sugar.
Looking for support to manage your blood sugar levels?
Check out my 4-week online course, The Blood Sugar Navigator, developed to help take you from feeling lost about how to manage your type 2 diabetes to becoming an expert and in control of your health. And the first week is free!
Written by Heather Krawsek RD, LDN