Simple Constipation Fixes for Better Digestion, Hormones, and Energy
Poop isn’t exactly dinner-table conversation. But your bathroom habits—how often you go, how easily it happens, and even how it looks—can reveal a lot about your health.
Take constipation, for example. Many assume it’s just part of life, something to tolerate or ignore. But what if your daily (or not-so-daily) trips to the bathroom are silently shaping other aspects of your well-being? Your energy levels, PMS symptoms, and even your mood could all be linked to how well your digestion is functioning.
Let’s dive into a real-world example that shows how working on the basics of digestion can unlock a ripple effect of improvements you didn’t even know were connected.
Meet Amy: A Case Study in Hormonal Balance and Gut Health
Amy, a 38-year-old self-employed designer, came to me feeling utterly drained. Her biggest complaints? Debilitating PMS symptoms, year-round allergies, and the kind of fatigue and brain fog that made it tough to stay focused on her work.
During our first session, Amy also mentioned she’d always had digestive issues—bloating after meals, occasional heartburn, and irregular bowel movements every 2–3 days that were often difficult to pass. “But that’s just how it’s always been,” she shrugged.
Amy didn’t realize how much her digestion might be impacting her hormones and energy levels. But as we reviewed her health history and symptoms in more detail, it became clear that her gut health was playing a much bigger role than she thought.
The Plan: Laying the Groundwork for Better Gut Health
Amy came to me frustrated and overwhelmed, feeling like her body was working against her. She knew something wasn’t right but couldn’t put her finger on the root cause – she felt like she was playing whack a mole with her symptoms.
Her heavy PMS symptoms, allergies, and relentless fatigue seemed like separate issues. Just when she thought she figured out a trigger, something would change!
It wasn’t until we started peeling back the layers of her health history that a hidden pattern emerged—her gut health was a key piece of the puzzle.
Instead of jumping to advanced testing, we began with some basics that aren’t usually fun enough to be a Tiktok trend. These are foundational strategies that don’t just support digestion but also set the stage for hormonal and overall health. Here’s what we uncovered and the steps we took:
1. Experimenting with Safer Fiber Options
When Amy tried increasing fiber in the past, it made her bloating and discomfort worse, which didn’t make any sense and left her discouraged.
Together, we explored a different approach: low-FODMAP fibers. By focusing on gentler options—like cooked zucchini, carrots, spinach, and firm bananas—we found foods that nourished her microbiome without triggering her symptoms.
This small tweak made a big difference. As her bloating eased, Amy realized that finding the right balance of fiber wasn’t about eating more but eating smarter. This gave us a big clue about what was going on “under the hood” even though we didn’t test for it.
2. Prioritizing Hydration with Electrolytes
Water alone wasn’t cutting it for Amy. Her busy mornings were usually coffee fueled and her long days meant she often forgot to hydrate until late afternoon, which only compounded her sluggish digestion.
So we emphasized starting the day with water. And we added a pinch of sea salt and a squeeze of lemon to her water in the morning, a simple electrolyte hack to help her body retain fluids and support optimal motility.
There’s “drink more water” and then there’s hydration <insert jazz hands here>. There’s a whole lot I can say about this topic beyond just about guzzling water— but the take-away is it’s about giving your body what it needs to use that water effectively.
3. Magnesium Citrate and Triphala
Amy’s stool patterns suggested that her system needed a little extra help. Enter magnesium citrate, a gentle stool softener, and triphala, an Ayurvedic herbal blend known for supporting regularity.
These additions weren’t harsh or disruptive, but they worked quietly in the background to help restore rhythm to her digestion.
When we looked closer at Amy’s bowel habits, it was clear her system needed some additional support to get things moving.
My first stop is usually magnesium citrate —a form of magnesium known for its ability to draw water into the intestines, softening stool and promoting motility without being overly harsh.
Not only does magnesium play a vital role in muscle relaxation (including the smooth muscles of the GI tract), but it also supports hundreds of enzymatic processes – so it's a win-win situation.
Alongside this, we introduced triphala, an ancient Ayurvedic blend of three fruits (amalaki, bibhitaki, and haritaki) that gently supports digestion and elimination. Unlike traditional laxatives, triphala works holistically, helping to tone the digestive tract over time while also offering antioxidant and anti-inflammatory benefits without developing tolerance like senna.
4. Stress, the Vagus Nerve, and the MMC
As we dug deeper into Amy’s daily habits, it became clear that her hectic lifestyle was working against her digestion.
She often ate while multitasking—answering emails, scrolling on her phone, or rushing through meals in between work calls. Barely chewing her food before swallowing. So many of my clients (myself included!) are guilty of these mindless eating habits. .
We began with mindful eating practices: slowing down, chewing thoroughly, and pausing between bites. But there was another critical piece of the puzzle—the vagus nerve.
The vagus nerve acts like a two-way superhighway between the brain and gut, regulating digestion, mood, and inflammation. When activated, it triggers the rest-and-digest state (AKA the parasympathetic system), helping the digestive system do its job.
Chronic stress, however, suppresses this system, keeping the body in a constant state of “fight or flight” (AKA the sympathetic system). When activated, this stress state prevents our nervous system from fully relaxing and allows us to digest our food leading to various gut issues and food reactivities.
To stimulate her vagus nerve, I introduced simple but powerful evidence-based techniques:
- Deep Breathing: Slow, diaphragmatic breathing helps activate the vagus nerve and signal the body to shift into a relaxed state, preparing the digestive system for its work.
- Humming and Gargling: Both techniques stimulate the vagus nerve via vibration, helping to tone and strengthen its function over time. These simple practices can easily be incorporated into a daily routine.
- Neck Stretches: The vagus nerve runs along the neck, and certain stretches can release tension and improve its activation. One effective movement involves tilting the head to one side, holding the stretch for 15–20 seconds, then switching to the other side. Another involves looking over one shoulder and holding for a count, then repeating on the opposite side. These stretches not only support vagus nerve function but also relieve physical tension that accumulates with stress.
Another critical piece of the digestive puzzle is the migrating motor complex (MMC)—a natural cleansing wave that moves undigested food and debris through the gut between meals – like a digestive custodial crew.
Amy’s tendency to graze throughout the day then eat a large, late dinner was disrupting this critical process. By spacing meals 3–4 hours apart, the MMC can activate properly, reducing bloating and promoting smoother digestion.
Together, these strategies address the often-overlooked connection between the nervous system and the gut. Practices like mindful eating, vagus nerve stimulation, and meal timing have been shown to enhance digestive function, reduce bloating, and promote regular bowel movements.
5. Movement, Massage, and Posture
Movement is a well-documented way to improve digestion. Research shows that even light physical activity, such as a 15-minute walk after meals, can stimulate the MMC.
In addition to walking, abdominal massage techniques were introduced to support motility and ease discomfort. These techniques involve applying gentle, clockwise pressure along the path of the colon, starting from the lower right abdomen, moving upward toward the ribs, across to the left side, and then down toward the pelvis. Studies suggest that regular abdominal massage can improve stool consistency and ease symptoms of constipation.
Finally, we addressed posture during bowel movements. A standard seated position on a toilet often creates an angle that can make elimination more difficult. Incorporating a Squatty Potty—a footstool designed to elevate the legs and mimic a squatting position—helped align the rectum for easier, more complete bowel movements. This simple change in positioning can reduce straining and improve overall bowel health.
Important Tip: Avoid sitting on the toilet for too long! If you can’t go, don’t sit there and just doom scroll away on your phone (common, we all do it, but seriously it’s a bad habit). This can lead to unnecessary strain, increasing the risk of hemorrhoids, weaken the pelvic muscles, or cause a rectal prolapse.
The Detective Work That Made the Difference
For Amy, constipation wasn’t at the top of her list of concerns. She had lived with it for so long that it simply felt normal.
I see this all the time, and for what it’s worth, there’s zero judgment here. Many of us don’t immediately recognize the connections between our symptoms—until someone helps us piece them together.
And that’s exactly why it stood out during our assessment. Chronic constipation is more than an inconvenience; it’s often a red flag that both influences and is influenced by a long list of other symptoms. In Amy’s case, her sluggish digestion was quietly contributing to hormone dysregulation, low energy, and even her severe PMS symptoms.
By doing a little digging into her symptoms, habits, and history, we uncovered how her gut health was a missing link in her overall wellness. Addressing her constipation wasn’t just about improving bowel habits; it became the foundation for better hormone balance, clearer thinking, and more sustainable energy.
Sometimes, the seemingly “normal” things we brush off hold the biggest clues to unlocking major transformations.
The Results: A Ripple Effect of Health Improvements
Within weeks, Amy’s digestion started to improve. Her bowel movements became regular, easier to pass, and less of an ordeal. But the changes didn’t stop there—what truly surprised her was how better digestion had a ripple effect on the rest of her health.
Her PMS symptoms were the first to shift. The headaches that had sidelined her for days were less frequent, and while she still felt tired before her period, it was manageable—no longer the all-consuming fatigue she’d come to dread. These small wins were proof that her body was starting to respond.
While her hormones, allergies, and histamine issues required more focused interventions (more on that in a future post), Amy made an impactful connection: tackling her gut health was about creating a foundation for habits that supported her entire body.
Ending Constipation: A Digestive Health Toolkit
Addressing constipation and improving gut health requires a thoughtful balance of diet, supplements, and lifestyle. Here’s how to lay a strong foundation:
Foods That Support Motility: Incorporate these gut-friendly options:
- Prunes: Containing natural sorbitol, prunes gently stimulate the bowels. Eat 2–3 daily or add to smoothies.
- Chia Seeds: Soak 1–2 tablespoons in water or almond milk for a gel-like pudding that promotes stool formation.
- Flaxseeds: Ground flaxseeds provide soluble fiber and omega-3s. Add a tablespoon to oatmeal, yogurt, or salads daily.
- Kiwi: Studies show 1–2 kiwis per day improve motility and ease constipation.
Choose Fiber Wisely: If fiber or probiotics seem to worsen symptoms like bloating or discomfort, this might indicate underlying issues such as SIBO (small intestinal bacterial overgrowth) or dysbiosis. While elimination diets like low-FODMAP can temporarily help reduce symptoms, they’re not a long-term solution. If this resonates with your experience, consider consulting a professional to explore root causes and personalized interventions.
Hydration is Key: Staying hydrated is essential for motility, but it’s more than just drinking water. Aim for steady hydration throughout the day, and include hydrating foods like cucumber, citrus fruits, and soups. Proper hydration helps soften stool and supports the gut’s ability to move waste effectively.
Feed the Microbiome Thoughtfully: Focus on “safe” microbiome-friendly foods that won’t exacerbate bloating. These include a variety of cooked, colorful vegetables (like carrots, pumpkin, and Swiss chard), low-FODMAP fruits (such as kiwi, berries, and papaya), and anti-inflammatory options like turmeric and ginger. Polyphenol-rich foods like pomegranate seeds, dark chocolate, green tea, and extra virgin olive oil support microbial diversity and overall gut health.
Download your FREE rainbow evaluation HERE
Supplements: Gentle and Targeted Support
Magnesium Citrate: Take 200–400 mg in the evening with water to support regularity. Start with a lower dose and increase gradually, as needed, to avoid loose stools.
Triphala: Take 1–2 capsules or 1 teaspoon of powder mixed with warm water before bed to gently support digestion and regular bowel movements.
Digestive Bitters: Use 1–2 droppers of bitters (or follow the product’s dosage); can be taken 10–15 minutes before meals or taken between meals to promote better digestion motility. Hold the bitters on your tongue briefly to stimulate digestive secretions, then swallow.
Prokinetic Agents: For sluggish digestion, try natural options like ginger tea after meals or supplements containing ginger, artichoke, or motility-support herbs.
Electrolytes: Mix a clean electrolyte formula, like LMNT or Redmonds ReLyte, into a glass of water once or twice daily. Alternatively, add a pinch of sea salt and a squeeze of lemon to your water for a homemade option.
View my comprehensive constipation protocol HERE***
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Lifestyle Practices: Set the Stage for Digestion
Abdominal Massage: Gently massage your abdomen in a clockwise direction, following the path of the colon. Start at the lower right, move up toward your ribs, across to the left side, and then down toward your pelvis. This helps stimulate motility and ease constipation.
Vagal Nerve Activation: Engage your parasympathetic nervous system to support digestion:
Practice diaphragmatic breathing—slow, deep breaths into your belly.
Try neck stretches, tilting your head side to side and holding each stretch for 15–20 seconds to relieve tension along the vagus nerve.
Incorporate humming or gargling for 30–60 seconds daily to stimulate vagus nerve function.
Mindful Eating: Chew your food thoroughly, breathe deeply before meals, and avoid eating on the go to promote the “rest-and-digest” state.
Leverage the MMC: A 3–4 hour gap between meals and before bedtime is ideal for supporting this natural process.
Move After Meals: A simple 15-minute walk after eating can stimulate digestion and reduce bloating.
Use a Squatty Potty: Elevate your feet during bowel movements to align your rectum and allow for easier, strain-free elimination.
The Takeaway
Constipation is so common it’s become one of those things many of us brush off or normalize. But as I hope Amy’s story shows, addressing something as basic as digestion can lead to a ripple effect.
Amy noted improvements in her energy and hormones, Improved digestion also means she’s getting more from her diet – she’s actually absorbing nutrients and nourishing her body. But there’s also a subtle impact, the habits she’s building are essential for any other steps she’s going to adopt for the deeper dives into her hormones and allergy symptoms.
If you relate to Amy’s story, and you’re ready to stop the rollercoaster of symptoms and start making real progress, begin with the strategies outlined here.
And remember, you don’t have to figure it all out on your own.
I specialize in helping clients connect the dots, uncover the root causes of their symptoms, and build personalized, realistic plans that actually work. Together, we can uncover the root causes of your symptoms and build a plan tailored to your needs.
👉 Learn about programs and consultation options
Top 12 Supplements for Blood Sugar Control: Backed by Research
The foundation of blood sugar regulation starts with diet and lifestyle. Managing macronutrient balance, prioritizing diet quality, and incorporating regular movement are essential first steps. These strategies lay the groundwork for steady blood sugar levels and improved metabolic health.
However, blood sugar regulation is a complex process influenced by deeper factors like inflammation, insulin sensitivity, and gut health. (For a deep dive into these connections, check out our comprehensive blog on the relationship between blood sugar, inflammation, and the microbiome.)
In many cases, nutrient depletions, increased metabolic demands, and/or specific health conditions can leave the body needing additional support. This is where nutraceuticals (herbs, nutrients, and other targeted supplements) can play a pivotal role. By addressing root causes and filling in the gaps, they work alongside diet and lifestyle changes to enhance results, improve insulin sensitivity, and reduce fasting glucose.
In this blog, we’ll explore the 12 most effective supplements for balancing blood sugar, with evidence-based mechanisms, dosing tips, and clinical applications to help you make informed choices.
1. Berberine
Why It Works:
Berberine is often called “nature’s metformin,” and for good reason. It activates AMPK, a key enzyme in energy metabolism, which helps reduce liver glucose production and improve insulin sensitivity. Research has shown that berberine can lower HbA1c levels by ~1%, a result comparable to metformin.
Dose and Clinical Tips:
- Dose: 500 mg, 2–3x/day with meals (target 1000 - 2000mg/day).
- Tip: Take with food to minimize gastrointestinal discomfort
2. Magnesium
Why It Works:
Magnesium is crucial for insulin function and glucose metabolism, yet magnesium deficiency is common in individuals with insulin resistance. Studies show supplementation improves fasting glucose and insulin sensitivity, particularly in magnesium-deficient individuals. Magnesium also improves levels of circulating vitamin D, another important nutrient in blood sugar control.
Dose and Clinical Tips:
- Dose: 200–400 mg/day.
- Forms: Magnesium glycinate or malate are preferred for better absorption, specific metabolic benefits, and reduced GI side effects. Avoid magnesium oxide, which is poorly absorbed.
3. Omega-3 Fatty Acids
Why It Works:
Omega-3s reduce systemic inflammation, a key driver of insulin resistance and metabolic dysfunction. They also improve lipid profiles and reduce triglyceride levels, which are often elevated in those with poor blood sugar control.
Dose and Clinical Tips:
- Dose: 2–4 g/day of combined EPA/DHA.
- Quality Tip: When choosing an omega-3 supplement, prioritize molecularly distilled fish oil or algae-based alternatives to ensure purity. Triglyceride (TG) forms are considered better absorbed over ethyl ester forms. High-quality fish oil should also be third party tested for rancidity—oxidized oils can lose effectiveness and may even promote inflammation – and screened for heavy metals like mercury. Remember, a high-quality fish oil supplement won’t cause the dreaded “fish burps,” a sign of lower quality or poor formulation.
4. Vitamin D
Why It Works:
Vitamin D plays a vital role in regulating insulin secretion and improving sensitivity. Low vitamin D levels are linked to increased insulin resistance and poor glucose metabolism, as well as increased risk of cardiovascular complications. Optimizing vitamin D levels can improve all of these outcomes. Regular blood testing to monitor levels and adjust dose accordingly is the ideal method for achieving a personalized target dose.
Dose and Clinical Tips:
- Dose: generally 2,000–5,000 IU/day.
- Forms: D3 paired with K2 enhances absorption and supports calcium metabolism. Aim for serum levels of 50+ ng/mL. Magnesium deficiency will interfere with vitamin D optimization.
5. Alpha-Lipoic Acid (ALA)
Why It Works:
ALA is a powerful antioxidant that improves insulin sensitivity, supports mitochondrial function, and reduces oxidative stress. It’s particularly beneficial for individuals with fatty liver—a condition closely tied to insulin resistance. Fatty liver impairs glucose regulation by increasing hepatic glucose output and worsening inflammation..
Dose and Clinical Tips:
- Dose: 300–600 mg/day.
- Tip: Take with food or at the same time as fish oil and vitamin D to improve absorption.
6. Probiotics
Broad Spectrum Probiotics
Why They Work:
The gut microbiome plays a critical role in blood sugar regulation. Probiotics improve gut barrier integrity, reduce inflammation, and modulate glucose metabolism. Multi-strain probiotics containing Lactobacillus and Bifidobacterium species are particularly effective according to studies.
Dose and Clinical Tips:
- Dose: Varies; generally starts at 10–20 billion CFUs/day.
- Tip: Choose high-quality probiotics that guarantee live cultures through expiration.
Akkermansia muciniphila (Strain-Specific Probiotic)
Akkermansia muciniphila is a keystone species in the gut microbiome, playing a critical role in maintaining gut barrier integrity and regulating metabolic health. Studies have shown that robust levels of Akkermansia are associated with improved insulin sensitivity, lower fasting insulin levels, and reduced systemic inflammation. These effects make it a promising target for managing blood sugar and metabolic disorders like type 2 diabetes and metabolic syndrome.
This bacterium works by enhancing the production of mucin, which supports the gut lining, reducing gut permeability (commonly referred to as “leaky gut”). A healthy gut barrier helps to mitigate systemic inflammation and improve metabolic outcomes, as inflammation is a major driver of insulin resistance. It’s worth noting that excess Akkermansia has been associated with inflammation and leaky gut, so balance is key.
Dose and Clinical Tips:
- Support with: Targeted Akkermansia probiotics or a specific polyphenol blend (derived from berries, pomegranates, green tea) which encourages the growth of Akkermansia in the gut.
- Clinical Tip: Consider stool testing to assess baseline Akkermansia levels and monitor progress. For patients who are low, dietary strategies combined with supplementation can optimize outcomes without promoting excess mucosal irritation.
7. Fiber (Dietary and Supplemental)
Dietary fiber is essential for gut health and blood sugar regulation. Soluble fibers, in particular, slow glucose absorption, stabilize blood sugar levels, and serve as a fuel source for beneficial gut bacteria. These bacteria ferment fiber to produce short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate, which play a critical role in metabolic health by improving gut barrier integrity, reducing inflammation, and enhancing insulin sensitivity.
Key Fibers to Include:
- Hydrolyzed Guar Gum (PHGG): A soluble fiber derived from guar beans, PHGG is gentle on the gut and well-tolerated even in those with digestive sensitivities. It promotes SCFA production and improves glycemic control by slowing glucose absorption.
- Pectin: Found in apples, citrus fruits, and berries, pectin is a soluble fiber that feeds beneficial gut bacteria and helps regulate postprandial blood sugar levels.
- Arabinogalactan: A prebiotic fiber derived from larch trees, arabinogalactan promotes the growth of Lactobacillus and Bifidobacterium species, enhances immune function, and supports the gut microbiome’s role in blood sugar regulation.
- Inulin and Fructooligosaccharides (FOS): Found in chicory root, garlic, onions, and bananas, these fibers specifically encourage the growth of beneficial bacteria like Bifidobacterium and increase SCFA production.
- Resistant Starch: Found in cooled, cooked potatoes, green bananas, and legumes, resistant starch improves insulin sensitivity and enhances gut health by feeding butyrate-producing bacteria.
Why Avoid Synthetic Fibers?
While synthetic fibers like those found in many commercial laxatives (e.g., psyllium husk in Metamucil) can provide some benefit, they often lack the diverse prebiotic activity of natural fibers. Synthetic formulations are typically isolated, not well-fermented by the microbiome, and may not support SCFA production as effectively as whole or naturally derived fibers.
Clinical Tips:
- Start Slowly: Gradually increase fiber intake to 25–35 g/day to minimize bloating or discomfort.
- Stay Hydrated: Drink plenty of water to support digestion and prevent GI distress.
- Prioritize Variety: Incorporating a range of fiber types supports a more diverse gut microbiome and maximizes metabolic benefits.
8. Chromium
Why It Works:
Chromium is a trace mineral with a big impact on blood sugar control. It enhances insulin receptor activity, making cells more responsive to insulin, which improves glucose uptake and reduces fasting blood sugar levels. This makes chromium particularly effective for individuals struggling with poorly controlled blood sugar or insulin resistance.
Studies have shown that chromium supplementation can significantly lower HbA1c and fasting glucose, especially in those with type 2 diabetes or metabolic syndrome. By optimizing how the body uses insulin, chromium helps break the cycle of elevated glucose and insulin resistance, supporting more stable energy levels and improved metabolic health.
Dose and Clinical Tips:
- Dose: 200–1,000 µg/day (picolinate form).
- Tip: Take with meals to maximize effectiveness.
9. Cinnamon Extract
Why It Works:
Cinnamon is a traditional herb known for its impact on blood sugar control. It enhances insulin sensitivity and boosts glucose uptake by activating insulin receptors, helping cells use glucose more efficiently.
Beyond its glucose-lowering effects, cinnamon also has antioxidant properties that combat oxidative stress, further supporting metabolic health.
Dose and Clinical Tips:
- Dose: 1–6 g/day of cinnamon extract.
- Tip: Choose Ceylon cinnamon to reduce the risk of liver toxicity from coumarin found in cassia varieties.
10. Curcumin
Why It Works:
Curcumin is the vibrant active compound in turmeric. It also reduces inflammation and oxidative stress—two major drivers of insulin resistance—while directly improving insulin sensitivity.
What sets curcumin apart is its ability to support pancreatic beta-cell function, which is critical for producing and regulating insulin. By protecting these cells from inflammatory damage, curcumin not only helps stabilize blood sugar but also supports long-term metabolic health.
Dose and Clinical Tips:
- Dose: 500–2,000 mg/day.
- Tip: Combine with piperine (black pepper extract) to enhance absorption by up to 2,000%.
11. Green Tea Extract (EGCG)
Why It Works:
EGCG is the powerful antioxidant and polyphenol found in green tea. It’s one of the most well studied compounds for metabolic health. It has been shown to improve glucose metabolism by enhancing insulin sensitivity and reducing inflammatory markers—both critical factors in blood sugar regulation.
Beyond its effects on glucose control, EGCG also boosts fat oxidation, making it a valuable tool for supporting weight management and reducing visceral fat, a key driver of insulin resistance. Furthermore, EGCG is known to enhance the favorable microbiome environment associated with improved metabolism. Its anti-inflammatory and antioxidant properties make EGCG a multifaceted nutraceutical for improving overall metabolic health.
Dose and Clinical Tips:
- Dose: 400–800 mg/day.
- Tip: Tannins in tea, including EGCG, can bind with non-heme iron, forming insoluble complexes that reduce its bioavailability. Avoid taking it with iron-rich meals to prevent reduced bioavailability.
12. Resveratrol
Why It Works:
Resveratrol, a potent polyphenol found in red grapes, berries, and other red and orange foods, is a metabolic game-changer. It activates AMPK, a key enzyme involved in energy regulation, to enhance insulin sensitivity and lower fasting glucose levels.
What makes resveratrol particularly powerful is its dual action: alongside improving glucose metabolism, it delivers potent anti-inflammatory effects, helping to combat the chronic inflammation that drives insulin resistance and metabolic dysfunction. This unique combination makes resveratrol a valuable ally in improving blood sugar and supporting long-term metabolic health.
Dose and Clinical Tips:
- Dose: 500–1,000 mg/day.
- Tip: Combine with a diet rich in polyphenols for synergistic benefits.
Conclusion: A note on synergy for better blood sugar control
The foundation of blood sugar regulation always begins with diet and lifestyle. A nutrient-dense, balanced diet combined with regular movement is essential for improving metabolic health, managing inflammation, and stabilizing blood sugar levels. These are the cornerstones of any effective approach which supplements cannot replace.
Herbs and nutritional compounds provide a unique advantage by working synergistically with the body’s natural systems. Unlike pharmaceuticals, which often target a single pathway, nutraceuticals offer a more balanced approach, addressing multiple underlying factors such as inflammation, oxidative stress, microbiome balance, and insulin sensitivity simultaneously.
It’s important to note that this list isn’t exhaustive, nor are we suggesting that everyone needs to take all of these supplements. The right approach emphasizes personalization. The right combination of supplements should be carefully curated based on individual needs, metabolic markers, confounding factors, and health goals.
Diet, lifestyle, and targeted nutraceuticals create a holistic framework for long-term health—not just by managing symptoms but by addressing the root causes of dysregulation.
Curious how your diet supports your metabolic health? Download the free Rainbow Evaluation to assess your plant diversity and start optimizing your blood sugar control today!
References
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- Wang, C., Yen, H., Lu, W., Ho, H., Lin, W., Kuo, Y., Huang, Y., Tsai, S., & Lin, H. (2022). Adjuvant Probiotics of Lactobacillus salivarius subsp. salicinius AP-32, L. johnsonii MH-68, and Bifidobacterium animalis subsp. lactis CP-9 Attenuate Glycemic Levels and Inflammatory Cytokines in Patients With Type 1 Diabetes Mellitus. Frontiers in Endocrinology, 13. https://doi.org/10.3389/fendo.2022.754401.
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Blood Sugar and Inflammation: What Your Gut Is Trying to Tell You
Note: This is a case study from a real-life example in my practice. This is meant to be educational only; not medical advice. All names have been changed to protect the client’s privacy.
When Jen first came to see me, she was fed-up.
Diagnosed with prediabetes and Hashimoto’s thyroiditis, Jen had followed every conventional recommendation without much guidance. She adjusted her diet, added exercise, and even tried Ozempic (a GLP-1 agonist).
Yet, her A1C remained stubbornly elevated, weight wouldn’t budge, and all her symptoms persisted, despite all her best efforts.
Her symptoms painted a broader picture: persistent fatigue, joint stiffness, restless sleep, and exercise intolerance (She lacked stamina and showed little progress in building muscle strength).
In addition to an elevated fasting blood sugar (>95 mg/dL) and hemoglobin A1C ( >6.1%), her lab work also revealed elevated hs-CRP, a marker of systemic inflammation.
We started with foundational dietary changes and targeted nutrients and herbs to support her thyroid and reduce her most disruptive symptoms.
Jen experienced small (but impactful) wins: slightly better sleep, reduced joint pain, and more energy. But her weight still barely budged, and her A1C hadn’t improved by more than a point or two.
What was missing? A deeper look into the interconnected systems driving her symptoms: blood sugar regulation, inflammation, and gut health.
Blood Sugar—More Than Just Willpower
When we think about balancing blood sugar, the conversation often revolves around diet – as it should. Macronutrient balance—pairing carbohydrates with protein and anti-inflammatory fat—is a great starting point. Studies show that patterns like the Mediterranean diet exert a benefit because they balance macronutrients and emphasize anti-inflammatory polyunsaturated and monounsaturated fats. But that’s just the tip of the iceberg.
Blood sugar spikes and dips are not just dietary challenges; they’re systemic issues. Every time your blood sugar spikes, your body releases insulin to bring it back down. Over time, frequent spikes can create insulin resistance, a condition where your cells become less responsive to insulin.
Insulin resistance: The Lock and Key
Think of insulin as the key and the receptors on cells as the locks. Normally, when food is consumed, the body releases insulin, which acts as the key to unlock the receptors and allow glucose to enter cells for energy.
However, frequent blood sugar spikes flood the system with insulin, causing the locks (cell receptors) to become worn out or jammed. The keys (insulin) no longer fit as effectively, making it harder for glucose to enter the cells.
The result? Glucose stays in the bloodstream, causing elevated blood sugar levels and symptoms such as fatigue and cravings, despite plenty of energy being available but inaccessible.
What does this mean for Jen? These spikes were likely fueling her inflammation, poor sleep, and fatigue. Functional medicine looks beyond diet to address the deeper drivers of blood sugar dysregulation, like inflammation and gut health.
The Blood Sugar x Inflammation Connection
Blood sugar imbalances and inflammation are deeply intertwined. When blood sugar spikes, it triggers inflammatory pathways, releasing cytokines that increase oxidative stress. This chronic inflammation further worsens insulin resistance, creating a vicious cycle.
For Jen, her elevated hs-CRP—a marker of inflammation—was a key clue. Chronic inflammation doesn’t just cause symptoms like joint pain, fatigue, and exercise intolerance; it also perpetuates insulin resistance, creating a cycle that’s hard to break. In Jen’s case, this cycle was particularly damaging because insulin resistance was fueling her autoimmune condition, keeping Hashimoto's symptoms flared.
When cells are resistant to insulin, glucose builds up in the bloodstream, triggering more inflammation and oxidative stress. This inflammatory environment can exacerbate autoimmunity by overstimulating the immune system and promoting tissue damage.
For Jen, this meant her thyroid function couldn’t stabilize, leaving her stuck in a pattern of persistent fatigue, poor sleep, and joint stiffness. Addressing blood sugar without targeting inflammation—and vice versa—would only offer temporary relief.
Research shows that nutraceuticals like omega-3s, curcumin, and berberine can help reduce inflammation while improving insulin sensitivity. But there’s another piece of the puzzle: gut health.
The Role of the Microbiome in Metabolic Health
Your gut isn’t just key to digestion—it’s also home to trillions of bacteria that make up your microbiome. These bacteria play a crucial role in regulating blood sugar levels.
On busy days, Jen’s diet often lacked the variety of plants needed to support a healthy microbiome. Research shows that eating a diverse range of fibers and colorful foods enriches the microbiome and boosts the production of short-chain fatty acids (SCFAs), such as butyrate. These compounds play a vital role in maintaining gut barrier integrity and promoting better metabolic outcomes.
The more phytonutrients and polyphenols we consume—compounds found in colorful foods like vegetables, fruits, nuts, seeds, legumes, coffee, green tea, and herbs like turmeric—the greater the positive shift in the microbiome toward improved metabolic health.
For example, Akkermansia muciniphila, a beneficial gut bacterium, has been linked to better insulin sensitivity and reduced inflammation. Studies indicate that low levels of Akkermansia can negatively impact insulin sensitivity and body composition. By targeting this species through dietary strategies, we can enhance the microbiome’s ability to regulate blood sugar and reduce inflammation.
The Blood Sugar x Cortisol Connection
Blood sugar regulation doesn’t just impact inflammation and insulin sensitivity—it also plays a significant role in hormonal balance and sleep quality. One key player in this dynamic is cortisol, the body’s stress hormone, which has a profound impact on blood sugar levels.
Under normal conditions, cortisol levels follow a predictable daily rhythm, peaking in the morning to help the body wake up and tapering off throughout the day. However, blood sugar imbalances can disrupt this rhythm, creating a cascade of issues, including disrupted sleep and fatigue.
The Dawn Phenomenon
For individuals with insulin resistance or blood sugar dysregulation, the “dawn phenomenon” is a common occurrence. Overnight, the liver releases glucose into the bloodstream to provide energy for the waking hours—a natural process that helps maintain steady blood sugar levels. Cortisol plays a role in this process by signaling the liver to release glucose.
In a healthy individual, insulin regulates this rise in blood sugar. But in cases of insulin resistance, the body struggles to respond effectively. This causes blood sugar levels to spike in the early morning and may lead to waking up during the night, particularly between 2–4 a.m., as cortisol levels begin to increase.
Sleep Disruption and Fatigue
Blood sugar swings can trigger cortisol production at inappropriate times. When blood sugar drops too low overnight, the body perceives it as a stressor, prompting cortisol to spike to restore glucose levels. This cortisol surge can wake the body from sleep, leaving individuals feeling restless or fatigued in the morning.
For Jen, this cycle of dysregulated blood sugar and cortisol spikes helps explain her restless sleep and persistent fatigue. Despite her efforts, her body was stuck in a loop of poor sleep and metabolic stress, further exacerbating her symptoms.
Tools in the Functional Medicine Toolkit for Blood Sugar Balance
For Jen, balancing her blood sugar required a multi-faceted approach. Here’s some of what we focused on when we tailored her personalized plan:
Dietary Changes
- Add more fiber and colorful, phytonutrient-rich foods to enrich the microbiome.
- Pair carbohydrates with protein and healthy fats to stabilize blood sugar.
- Focus on PUFA/MUFA fats, including sources like fish, olive oil, avocados, nuts, and seeds.
Nutraceutical Support
Berberine: Lowers A1C by ~1%, comparable to metformin, by improving insulin sensitivity and reducing glucose production.
Omega-3s: Provides anti-inflammatory effects that support insulin function.
Curcumin: Reduces inflammation and improves glucose regulation.
Magnesium: Essential for insulin sensitivity and overall metabolic health.
Vitamin D: Supports glucose metabolism and insulin sensitivity.
Alpha-Lipoic Acid (ALA): Improves glucose regulation and reduces oxidative stress.
Movement
- Focus on low-impact exercises like walking to reduce stiffness and enhance mitochondrial function.
- Research highlights evening walks, HIIT, and resistance training as the most effective activities for improving blood sugar sensitivity.
Gut Health
- Support GI mucosa and digestion to promote a healthy microbiome.
- Incorporate polyphenols and prebiotic-rich foods to target beneficial bacteria like Bacteroides and Akkermansia muciniphila and enhance gut health.
What Happened Next?
After incorporating these changes, Jen started to see progression in her blood sugar. We started using a continuous glucose monitor (CGM) to keep tabs on her progress. At her 6 month follow-up, we had re-assessed her A1C and hs-CRP which had begun to drop.
Most exciting was that her energy stabilized, her joint pain improved significantly, and her brain fog lifted for the first time in years! She also reported that her body composition started to improve (we started to monitor her weight mass instead of just body weight).
By addressing the root causes of her symptoms—blood sugar dysregulation, inflammation, and gut health—Jen finally felt like her efforts were paying off.
Conclusion: What Jen can teach us about balancing blood sugar
Jen’s journey is a powerful reminder that blood sugar management is about more than oversimplified recommendations about low-carb or over restrictive diets. Understanding how the body’s systems — blood sugar, inflammation/immune system, and gut — work together is the key to optimizing metabolic health.
Functional medicine offers a toolkit that addresses the root causes of imbalances and builds on the foundations of diet and lifestyle to achieve lasting health.
Are you curious about how plant diversity impacts your microbiome, inflammation, and metabolic health? Download the free Rainbow Evaluation to see where you stand—and start your journey to vibrant health today!
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