Supplements & Metabolic Syndrome: 5 to Avoid

Understanding your health metrics, such as blood pressure, blood sugar, and cholesterol levels, is crucial. These indicators can reveal if you have metabolic syndrome, a condition affecting approximately 1 in 3 adults in the U.S. Metabolic syndrome involves a cluster of risk factors that elevate the likelihood of developing heart disease,diabetes,and stroke. If you exhibit at least three of these factors-high blood pressure,elevated blood sugar,increased blood triglycerides,reduced HDL cholesterol,and a larger waist circumference-you may be diagnosed with metabolic syndrome.

Receiving this diagnosis can be unsettling, prompting a desire to treat and reverse metabolic syndrome. While lifestyle adjustments are undeniably impactful, what about supplements? Unfortunately, some supplements may be ineffective or even detrimental, warranting their avoidance. HereS what you should be aware of.

1. Chromium

Chromium, an essential mineral, may have connections to metabolic syndrome. A study involving young adults indicated that reduced chromium levels in toenails correlated with a greater chance of developing metabolic syndrome later in life.

There is considerable interest in whether chromium supplements can aid with insulin resistance, a significant aspect of metabolic syndrome. “While some studies suggest chromium picolinate may improve insulin sensitivity, evidence is inconclusive and inconsistent,” says Michelle Routhenstein, M.S., RD, CDCES, a preventive cardiology dietitian at Entirely Nourished. (Chromium picolinate is a form of chromium supplement.) Unfortunately, smaller studies have found that chromium supplementation didn’t effect hemoglobin A1C levels, blood lipid levels or body weight.

Furthermore, there are health considerations. “Excessive intake may lead to negative side effects such as kidney damage and GI issues,” says Routhenstein.Additionally, chromium supplements might interact with insulin and antidiabetic medications, given the uncertainty surrounding the mineral’s impact on blood sugar levels.

2. Niacin

Niacin, also known as vitamin B3, is another essential nutrient that some individuals believe can help with metabolic syndrome. Niacin plays a key role in converting food into energy and aids in the synthesis of cholesterol and fatty acids.

Exercise caution when considering a niacin supplement if you have metabolic syndrome. Research indicated that among participants taking statin drugs to lower cholesterol, adding a niacin supplement increased HDL levels. While this is typically beneficial, as HDL is the “good” cholesterol, in this instance, HDL levels rose so significantly that it actually increased the risk of atherosclerosis (plaque accumulation in the arteries).

3. Green Tea

While consuming up to 6 to 8 cups of green tea daily is generally considered safe, taking green tea supplements carries certain risks. Studies have not definitively confirmed the supplement’s benefits, yet green tea remains an ingredient in supplements marketed for metabolic health and weight loss. Furthermore, studies suggest that green tea may interact with various drugs used to treat cardiovascular issues, including rosuvastatin (Crestor), nadolol (Corgard) and warfarin (Jantoven, coumadin). Additionally,the National Center for Complementary and Integrative Health reports that some individuals have experienced rare liver injury associated with taking green tea extract supplements promoted for weight loss.

4. Bitter Melon

Regarding bitter melon,some encouraging research indicates that the fruit may contain a specific nutrient that mimics insulin,thereby aiding in blood sugar regulation. You can certainly incorporate bitter melon into your cooking as part of a diabetes-amiable diet.

Though, the recommendation differs when it comes to bitter melon supplements. Current research is limited, leaving the effectiveness of these supplements in diabetes uncertain. Moreover, the long-term safety of taking bitter melon supplements remains unclear. One study showed that it helped lower blood sugars in patients with type 2 diabetes when taken for 12 weeks (their A1C levels, though, didn’t change), and it was generally found to be safe. But again, this is a short-term study, and more data is needed before this is somthing that’s recommended.

5. Milk Thistle

Milk thistle (also known as silymarin) is another supplement that you may have heard can definitely help with diabetes or elevated blood sugars; though, the bottom line is that this isn’t backed by enough high-quality research. “There is simply no evidence on its effectiveness to treat metabolic syndrome or aid in liver health,” says registered dietitian nutritionist lauren Mahesri, RDN. Taking milk thistle can also cause allergic reactions in people who are allergic to similar plants like ragweed,marigold or daisy.

Alternative Approaches

Instead of relying on supplements as the primary strategy for managing metabolic syndrome,consider making lifestyle changes. here’s what you can do:

• Focus on your diet: adopting a balanced diet abundant in fruits, vegetables, and whole grains is an excellent way to promote metabolic health. Reduce your consumption of saturated fats, sodium, added sugars, and alcohol. “focus on what foods you are adding to the diet versus removing,and encourage fiber-rich,well-balanced meals to help regulate blood sugar levels and improve cholesterol levels,” says routhenstein.
• Lifestyle changes: Other health-promoting behaviors worth incorporating are physical activity, stress management, smoking cessation and sleep. Specifically, aim for 150 minutes of moderate-intensity aerobic activity per week and seven to nine hours of sleep per night.
• Seek out your health care team: “Monitoring your cardiometabolic risk factors by going to regular physical checkups and checking your blood pressure at home can definitely help you monitor your progress, make adjustments as needed, and tailor your plan to help manage metabolic syndrome,” says Routhenstein. In addition, a registered dietitian can support you in adopting a healthy eating pattern that fits your lifestyle, budget and preferences.

Our Expert Take

Metabolic syndrome elevates your risk of heart disease, diabetes, and stroke, but lifestyle modifications can aid in managing risk factors to enhance your overall health. While supplements might appear to offer a swift solution, this is often not the case. Furthermore, certain supplements can cause more harm than good, or there may be insufficient research to support their effectiveness. Consulting with a health care provider before starting any new supplement is always advisable, notably when intending to manage a condition like metabolic syndrome.