Stack · 6 supplements

Metabolic Health

Supplements studied for blood sugar and cholesterol. Several lower glucose — if you take diabetes medication, flag it above and involve your doctor.

Customize this stack

Timing

Daily schedule

  1. 07:00

    On waking

    no food
  2. 08:00

    Breakfast

    with meal
  3. 12:30

    Lunch

    with meal
  4. 22:30

    Bedtime

    no food

2 rules

Interactions

NoteBerberine + Chromium

Additive blood-sugar lowering

What to do

If you take diabetes medication, monitor your blood sugar when adding either.

Why

Berberine lowers glucose through AMPK activation; chromium may enhance insulin signaling. Combined, the effect is small in healthy people but relevant with diabetes medication.

Mechanism-basedFull details
  1. 01Lan J et al. Meta-analysis of the effect and safety of berberine in the treatment of type 2 diabetes mellitus, hyperlipemia and hypertension. J Ethnopharmacol 2015.
  2. 02NIH Office of Dietary Supplements — Chromium Fact Sheet for Health Professionals
NoteMagnesium + Psyllium Husk

Fiber can reduce magnesium absorption

What to do

Take psyllium at least 2 hours apart from magnesium.

Why

Psyllium gel can bind minerals taken in the same dose.

Mechanism-basedFull details
  1. 01MedlinePlus — Psyllium

Buying guide

What to look for on the label

  • Berberine

    • Berberine HCl, split doses with meals

  • Magnesium

    • Magnesium glycinate (well tolerated, popular for sleep)
    • Magnesium citrate (also a mild laxative)
    • Avoid magnesium oxide if absorption matters

  • Omega-3 (Fish Oil)

    • Triglyceride (rTG) form
    • Third-party tested for oxidation and heavy metals (e.g. IFOS)
    • Algae oil for a vegan option

  • Chromium

    • Chromium picolinate

  • Alpha-Lipoic Acid

    • R-lipoic acid (stabilized) or racemic ALA

  • Psyllium Husk

    • Plain psyllium husk powder or capsules