Knowing your numbers, including blood pressure, blood sugar and cholesterol, is important. Why? Because they can tell you if you have metabolic syndrome, which affects about 1 in 3 U.S. adults. Metabolic syndrome is a combination of risk factors that increase your risk of heart disease, diabetes and stroke. You may have metabolic syndrome if you have at least three of the following: high blood pressure, high blood sugar, high blood triglycerides, low HDL cholesterol and a large waistline.
Having this diagnosis can be scary, so you may be eager to treat and reverse metabolic syndrome. Lifestyle changes (which we’ll discuss later) can definitely help, but what about supplements? Unfortunately, some supplements are ineffective or even harmful and should be avoided. Here’s what you need to know:
Supplements not recommended for metabolic syndrome
1. Chrome
Chromium is an essential mineral that may be linked to metabolic syndrome. In fact, one study of young adults found that lower chromium levels in toenails were associated with a higher incidence of developing metabolic syndrome in the coming decades.
There has been much interest in whether chromium supplements can help improve insulin resistance, a key feature of metabolic syndrome. “Some studies suggest that chromium picolinate may improve insulin sensitivity, but the evidence is inconclusive and inconsistent.” Michelle Roosenstein, MS, RD, CDCESpreventive heart nutritionist at Entirely Nourished. (Chromium picolinate is a type of chromium supplement.) Unfortunately, small studies have found that chromium supplements have no effect on hemoglobin A1C levels, blood lipid levels, or weight.
Plus, there are health concerns: “Overdosing on it can cause side effects, like kidney damage and gastrointestinal problems,” says Lusenstein. Plus, chromium supplements may interact with insulin and antidiabetic medications, because we don’t yet know how, if at all, this mineral affects blood sugar levels.
2. Niacin
Niacin, also known as vitamin B3, is another essential nutrient that some claim can help with metabolic syndrome. One of niacin’s main roles in the body is to convert food into energy. It also helps with the synthesis of cholesterol and fatty acids.
If you have metabolic syndrome, you should be careful about taking niacin supplements. A recent study found that in subjects taking cholesterol-lowering statin drugs, adding a niacin supplement increased HDL, which is usually a good thing — HDL is the “good” cholesterol, after all. But in this case, HDL levels spiked and actually Increased Risk of atherosclerosis (plaque buildup in the arteries).
3. Green Tea
Drinking up to 6-8 cups of green tea per day is generally safe, but taking green tea supplements does carry certain risks. Although research is inconclusive on the benefits of supplements, green tea is still included in supplements for metabolic health and weight loss. Additionally, studies have found that green tea may interact with various medications used to treat cardiovascular disease, including rosuvastatin (Crestor), nadolol (Corgard), and warfarin (Janthoven, Coumadin). Additionally, the National Center for Complementary and Integrative Health states that in rare cases, some people have experienced liver damage associated with taking green tea extract supplements marketed for weight loss.
4. Bitter melon
When it comes to bitter melon, there is some promising research suggesting that the fruit may contain certain nutrients that mimic insulin and help manage blood sugar levels. It is absolutely possible to prepare dishes using bitter melon as part of your diabetic diet.
That said, when it comes to bitter melon supplements, the message is different: There’s limited research at this point, so we don’t know how effective it may be for diabetes. Additionally, it’s unclear whether taking bitter melon supplements long-term is safe. One study found that taking it for 12 weeks helped lower blood sugar levels in people with type 2 diabetes (though A1C levels were unchanged) and was found to be generally safe, but again, this was a short-term study and more data is needed before any recommendations can be made.
5. Milk thistle
Milk thistle (also known as silymarin) is another supplement you may have heard claims to help with diabetes and high blood sugar, but ultimately, this isn’t backed up by enough high-quality research. “There is absolutely no evidence that it treats metabolic syndrome or helps liver health,” says the registered dietitian. Lauren Maheshri, RDNConsuming milk thistle may also cause allergic reactions in people who are allergic to similar plants, such as ragweed, marigolds, and daisies.
Alternative Approaches to Managing Metabolic Syndrome
Managing metabolic syndrome starts with lifestyle changes rather than relying on supplements. Try the following:
- Focus on diet: Eating a balanced diet rich in fruits, vegetables, and whole grains is a great way to support metabolic health. Limit your intake of saturated fat, sodium, added sugars, and alcohol. “Focus on the foods you add to your diet, not the foods you remove from it, and eat a balanced diet high in fiber to help regulate blood sugar and improve cholesterol levels,” says Lusenstein.
- Lifestyle Changes: Other health-promoting behaviors worth adopting include physical activity, stress management, smoking cessation, and sleep. Specifically, aim for 150 minutes of moderate-intensity aerobic activity per week and 7-9 hours of sleep per night.
- Talk to your healthcare team: “Monitoring your cardiometabolic risk factors through regular health checks and measuring your blood pressure at home can help you monitor your progress and make adjustments, if necessary, to your plan to help manage metabolic syndrome,” says Roosenstein. Additionally, a registered dietitian can help you adopt a healthy eating pattern that fits your lifestyle, budget, and preferences.
Conclusion
Metabolic syndrome increases the risk of heart disease, diabetes, and stroke, but lifestyle changes can help manage risk factors and promote good health. Supplements may seem like a helpful quick fix, but they usually aren’t. Additionally, some supplements may do more harm than good, or may not have enough research to support their effectiveness. We recommend consulting with your healthcare professional before taking any new supplements, especially to manage a condition like metabolic syndrome.
