Which Is Better for Lowering Blood Sugar?

Both the herbal supplement berberine and the mineral chromium can help keep blood sugar levels in check. While there haven’t been any head-to-head clinical trials directly comparing the two supplements, there’s more data to support taking berberine.

Robust Research Supports Berberine

• Large-scale reviews of clinical trials indicate that berberine helps regulate blood sugar levels.
• Berberine acts in several ways to potentially help your body regulate blood sugar, including helping the body respond to insulin (your natural hormone that lowers blood sugar) and reducing swelling (inflammation).
• In people with type 2 diabetes, berberine lowers blood sugar when the stomach is empty (fasting blood glucose) and two hours after meals (post-prandial blood glucose). It also improves blood sugar control over time (HbA1c levels).
• Berberine lowers A1C levels about as effectively as the first-line diabetes medication Glucophage (metformin).
• Berberine is a good choice for people with prediabetes, a risk factor for type 2 diabetes, as it helps control blood sugar levels in this population as well.
• Unlike some diabetes medications, berberine does not cause low blood sugar (hypoglycemia). This is because berberine only lowers blood sugar when there are high levels in the body.

Evidence for Chromium is Mixed

• Chromium may also help lower blood sugar levels, but the evidence is less conclusive.
• Chromium is believed to lower blood sugar levels by increasing cells’ sensitivity to insulin’s effects.
• One extensive review of clinical trials showed that chromium lowered fasting blood sugar and improved the body’s response to insulin (lowered insulin resistance) in people with type 2 diabetes.
• Another recent review concluded that chromium reduces A1C but does not lower fasting blood sugar levels.
• Taking chromium for extended periods (up to six months) may be a suitable option for controlling blood sugar if you choose this route, although more research is needed.

More Known Risks Associated with Berberine

• Both supplements can cause gastrointestinal side effects, including nausea, diarrhea, bloating, and constipation for berberine, and bloating and stomach pain for chromium.
• Berberine is more likely to cause drug interactions than chromium. Berberine may inhibit liver enzymes responsible for metabolizing medications in the body, potentially leading to increased levels of other medications, such as metformin, digoxin, or cyclosporine, and causing side effects.
• Berberine is not recommended during pregnancy because it can cause uterine contractions. It also should not be used during breastfeeding or given to babies due to the risk of brain damage.

How to Choose Between Berberine and Chromium

• There’s evidence that both berberine and chromium can help manage blood sugar, though there’s a stronger case for berberine.
• Chromium may be a better choice for people who take other medications since berberine can cause drug interactions. Chromium is also safer for women who are pregnant or breastfeeding.
• Before starting any supplement, consult with your healthcare provider to discuss the risks and benefits and optimize your health.

How Much Do You Need and What Foods Have Them

• Berberine has been studied for blood sugar control at dosages of 0.9 to 1.5 grams (g) per day for periods ranging from one to three months.
• Chromium has been studied for blood sugar control at dosages of 50 to 1000 micrograms (mcg) per day for two to six months.
• Boost your chromium naturally by incorporating foods like fish, whole grains, and nuts into your diet.