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Knowing your numbers—blood pressure, blood sugar, cholesterol—is important. Why? They clue you in on if you have metabolic syndrome, a condition that affects about 1 in 3 adults in the United States. Metabolic syndrome is a combination of risk factors that raise your risk for heart disease, diabetes and stroke. Having at least three of them—high blood pressure, high blood sugar, high blood triglycerides, low HDL cholesterol and a larger waistline—may mean that you havemetabolic syndrome.
It can be scary to receive this diagnosis, so you may be eager to treat and reverse metabolic syndrome. Lifestyle changes (we’ll talk about these in a bit) absolutely make a difference, but what about supplements? Unfortunately, there are some supplements that can be ineffective or even harmful, which means you should avoid them. Here’s what you need to know.
7 Things You Should Look for When Buying a Supplement, According to Dietitians
Supplements Not Recommended for Metabolic Syndrome
1. Chromium
Chromium is an essential mineral that may be linked to metabolic syndrome. In fact, one study on young adults found that a lower toenail chromium concentration was associated with higher rates of developing metabolic syndrome in future decades.
There’s a lot of interest as to whether chromium supplementshelp with insulin resistance, a key feature of metabolic syndrome.“While some studies suggest chromium picolinate may improve insulin sensitivity, evidence is inconclusive and inconsistent,” saysMichelle 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 affect hemoglobin A1C levels, blood lipid levels or body weight.
In addition, there are health concerns, too. “Excessive intake may lead to negative side effects such as kidney damage and GI issues,” says Routhenstein. Furthermore, chromium supplements may interact with insulin and antidiabetic medications, since we still don’t know what effect, if any, the mineral has on blood sugars.
2. Niacin
Niacin, also known as vitamin B3, is another essential nutrient that some people claim helps with metabolic syndrome. One of niacin’s major roles in the body is converting food into energy. It also helps synthesis of cholesterol and fatty acids.
Be careful about taking a niacin supplement if you have metabolic syndrome. A recent study found that for participants taking statin drugs, which lower cholesterol, adding a niacin supplement increased HDL. This is usually good—after all, HDL is the “good” kind of cholesterol. In this case, however, HDL levels skyrocketed so much it actuallyincreasedthe risk of atherosclerosis (plaque buildup in the arteries).
3. Green Tea
Drinking up to6 to 8 cups of green tea per dayis generally safe, but taking green tea supplements poses certain risks. Studies are inconclusive as to the supplement’s benefits, but green tea is still included in supplements marketed for metabolic health and weight loss.Plus, studies have found that green tea may interact with various drugs used to treat cardiovascular issues, including rosuvastatin (Crestor), nadolol (Corgard) and warfarin (Jantoven, Coumadin).Furthermore, the National Center for Complementary and Integrative Health says that some people have experienced rare liver injury linked to taking green tea extract supplements marketed for weight loss.
4. Bitter Melon
When it comes tobitter melon, some promising research suggests the fruit may contain a specific nutrient that mimics insulin, aiding in blood sugar management.You can absolutelycook with bitter melonas part of a diabetes diet.
That said, the message is different when it comes to bitter melon supplements. Research at this time is limited, so we don’t know how effective it is in diabetes.Plus, we aren’t sure if it’s safe to take bitter melon supplements long-term.One study found that it helped lower blood sugars in patients with type 2 diabetes when taken for 12 weeks (their A1C levels, however, 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 something that’s recommended.
5. Milk Thistle
Alternative Approaches for Managing Metabolic Syndrome
Rather than turning to supplements as the first approach for managing metabolic syndrome, changing up your lifestyle can help. Here’s what to do:
The Bottom Line
Metabolic syndrome puts you at higher risk for heart disease, diabetes and stroke, but making lifestyle changes can help manage risk factors to promote your health. Supplements may seem like a helpful quick fix, but that’s not usually the case. Plus, some can even cause more harm than good, or there may simply not be enough research to support their efficacy. It’s always a good idea to speak with a health care provider before starting a new supplement, especially if it’s with the intention of managing a condition like metabolic syndrome.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Heart, Lung, and Blood Institute.What is Metabolic Syndrome?
National Institutes of Health. Office of Dietary Supplements.Chromium.
National Institutes of Health. Office of Dietary Supplements.Niacin.
National Center for Complementary and Integrative Health.Green Tea.
Werba JP, Misaka S, Giroli MG, et al.Update of green tea interactions with cardiovascular drugs and putative mechanisms.J Food Drug Anal. 2018 Apr;26(2S):S72-S77. doi:10.1016/j.jfda.2018.01.008
National Library of Medicine. MedlinePlus.Bitter Melon.
National Center for Complementary and Integrative Health.Diabetes and Dietary Supplements: What You Need To Know.
National Center for Complementary and Integrative Health.Milk Thistle.
National Heart, Lung, and Blood Institute.Metabolic Syndrome Treatment.
