Natural Remedies for Type 2 Diabetes So You Can Thrive

Effective natural remedies for type 2 diabetes include a low-glycemic, whole-foods diet, regular exercise, high-quality sleep, stress reduction, and blood-sugar-regulating supplements like berberine, cinnamon, and magnesium.

According to the Centers for Disease Control and Prevention (CDC), more than 38 million Americans have type 2 diabetes, and another 98 million (1 in 3) are living with prediabetes.

Alarmingly, 80% of those with prediabetes don’t know it–leaving millions at risk of serious health problems.

But research shows many people can prevent, manage, and even reverse this disease using simple lifestyle changes and herbal supplements.

Keep reading to learn:

What type 2 diabetes is and how it develops
Proven lifestyle changes that can improve insulin sensitivity
Natural supplements that lower blood sugar levels
Long-term complications of uncontrolled diabetes and how to prevent them

What is Type 2 Diabetes?

Type 2 diabetes is a chronic condition that develops when your body’s cells stop responding well to insulin, or your body doesn’t produce enough insulin to regulate blood sugar effectively.

Insulin moves glucose (sugar) from your bloodstream into your cells for energy. When this system breaks down, sugar builds up in your blood and can damage your organs, nerves, and blood vessels over time.

Unlike type 1 diabetes–an autoimmune disease that typically appears during childhood–type 2 develops gradually. While genetics play a role, it also stems from lifestyle factors including:

Diet
Sleep habits
Physical activity level and weight

In fact, research suggests that 60% to 90% of type 2 diabetes cases are linked to obesity.

Type 2 is the most common form of diabetes, accounting for 90-95% of all cases.

How is Type 2 Diabetes Diagnosed?

There are two primary tests to screen for this disease:

Fasting blood glucose test

This test measures how much sugar is in your blood after you haven’t eaten for at least 8 hours.

Below 100 mg/dL is considered normal
100-125 mg/dL signals prediabetes
126 mg/dL or higher suggests diabetes (confirmed with a second test)

A1C test or hemoglobin A1C (HbA1c)

This test shows your average blood sugar over the past 2-3 months by measuring how much glucose is stuck to your red blood cells.

5.6% or lower is normal
5.7% to 6.4% points to prediabetes
6.5% or higher confirms diabetes (again, confirmed with a second test)

Because early type 2 diabetes and prediabetes often cause no symptoms, it’s essential to get your blood sugar tested regularly. This is especially true if you have risk factors like:

Weight gain or obesity
Inactivity
A family history of the disease

When getting your blood sugar tested, ask for your actual numbers–not just “normal” or “borderline.” Knowing your exact fasting glucose and/or A1C can help you take action early and track changes over time.

Natural Remedies for Type 2 Diabetes

You can absolutely learn how to lower your A1C naturally and potentially even reverse type 2 diabetes. Here are some of the most effective, research-backed strategies.

Nutrition

A low-glycemic, Mediterranean-style diet

What you eat directly impacts your blood sugar and insulin levels. The wrong foods will spike glucose and worsen insulin resistance, while the right ones help:

Stabilize blood sugar
Improve insulin sensitivity
Reduce inflammation, which contributes to insulin resistance

Recent research suggests a low-glycemic Mediterranean-style diet may be one of the best eating plans for those worried about diabetes. It prioritizes:

Whole, unprocessed veggies and fruits
Healthy fats–namely olive oil
High-fiber carbohydrates like legumes and whole grains
Nuts and seeds
Moderate amounts of fish and chicken

These foods support stable blood sugar and better metabolic function. And healthy fats–olive oil, nuts, and seeds–contain heart-healthy omega-3s and help reduce inflammation.

This diet is also inherently low-glycemic, meaning it causes a slower, more gradual rise in blood sugar levels. This can help lead to better glycemic control and reduced HbA1c levels over time.

The glycemic index (GI) measures how quickly carbohydrate-containing foods raise your blood sugar. Foods are ranked on a scale from 0 to 100:

Low GI (55 or less): Digested slowly, leading to gradual blood sugar increases
Medium GI (56–69)
High GI (70+): Cause rapid spikes in blood sugar

Some specific examples of low to moderate GI foods to include:

Limited Sugars and Processed Foods

Sodas, pastries, fried foods, and packaged snacks made with refined grains and added sugars cause rapid blood sugar spikes and worsen insulin resistance over time.

These ultra-processed options also contribute to inflammation and weight gain–two major drivers of metabolic dysfunction.

That doesn’t mean you have to give up desserts entirely. When you do indulge, opt for smaller portions, and when possible, choose recipes made with low-glycemic ingredients like:

A Very Low Calorie Diet

Research also shows you can quickly reverse high blood sugar (hyperglycemia) by following a very low-calorie diet (VLCD) for eight to 12 weeks.

As the name suggests, this diet is extremely low-energy–typically 400 to 800 calories per day, or about one-quarter of your normal calorie intake.

According to the lead author of a Yale-University-led study on VLCDs, Dr. Gerald Shulman, it’s “a combination of three mechanisms that is responsible for the rapid reversal of hyperglycemia following a very low calorie diet”:

Reducing fat in the liver, which improves how the liver responds to insulin
Suppressing glucose production in the liver, lowering blood sugar levels
Restoring pancreatic beta cell function, helping the body make insulin effectively

In another study, 40% of participants achieved remission from diabetes after just 8 weeks on a VLCD, and researchers saw similar results in children and teens.

Talk to your healthcare provider before adopting a VLCD, as these diets require medical supervision for safety reasons.

Exercise and Movement

In addition to adopting the above dietary habits, staying active is one of the most effective ways to control diabetes without meds.

That’s partly because regular movement supports weight loss–an important factor in combating type 2 diabetes.

But it’s also because your muscles store most of the glucose in your body. And when they contract during activity, they absorb glucose directly from the bloodstream, even without insulin.

Over time, this process helps keep blood sugar levels stable and improves your body’s response to insulin.

On the other hand, research shows that prolonged sitting–even for one day–can reduce insulin sensitivity and undo some of the benefits of exercise.

How Much Exercise Do You Need?

Aim for at least 150 minutes of moderate activity per week–about 30 minutes a day, five days a week.

Even light movement in very small chunks matters. In fact, research shows that brief movement “snacks” throughout the day can be just as important as longer workouts.

The latest ADA guidelines recommend getting up every 30 minutes for at least 3 minutes of light activity, especially during long periods of sitting (like working at a desk or watching TV).

In people with type 2 diabetes, these microbursts of movement significantly reduce post-meal glucose and insulin spikes.

For best results, include a mix of:

Aerobic exercise (walking, dancing, biking) to support cardiovascular health and circulation
Resistance training (weights or bands) to build muscle, which increases your glucose storage capacity

Stress Management: Lower Cortisol, Lower Blood Sugar

Chronic stress doesn’t just impact your mood–it actually raises blood sugar, increasing your risk of diabetes and related complications.

That’s because stress triggers the release of hormones like cortisol and adrenaline, which:

Signal the liver to dump extra glucose into your bloodstream for quick energy (“fight or flight”)
Inhibit insulin signaling and action

If you have insulin resistance, this extra glucose can’t enter your cells easily, so it builds up in your blood, leading to consistently higher blood sugar.

Stress also encourages emotional eating–especially of sugary, ultra-processed foods. This can compound the issue by spiking blood sugar and contributing to weight gain.

Science-Backed Stress Relief Techniques

Taking time to de-stress is pivotal in controlling your blood sugar and supporting your well-being. Here are some science-backed methods:

Mindfulness meditation: Just 10-15 minutes a day can lower cortisol, reduce anxiety, and help you sleep more soundly.
Deep breathing (like “box” breathing): This technique slows your heart rate and activates your parasympathetic nervous system to promote calm.
Gentle movement: Yoga, tai chi, and stretching combine breathing with physical postures to reduce cortisol and enhance insulin sensitivity.
Time in nature: Spending time in green spaces lowers stress hormones and boosts mood.
Social connection: Regularly interacting with loved ones boosts resilience and a sense of well-being, which can indirectly improve blood sugar control.

Restorative Sleep

High-quality sleep is essential for treating type 2 diabetes without drugs.

Research shows that consistently sleeping fewer than 6 hours per night increases your risk of developing this disease, even if you’re otherwise healthy.

In fact, even small variations in sleep can raise your chances. A large U.K. study involving more than 84,000 adults found that:

People with over 90 minutes of variation had a 59% higher risk.
Those with 61-90 minutes of nightly sleep variation had a 54% higher risk.
Even small variations (60 minutes) raised diabetes risk by 11%.

Poor sleep contributes to this problem by:

Increasing levels of stress hormones like cortisol and noradrenaline, contributing to insulin resistance
Causing inflammation
Disrupting the balance of other hormones like ghrelin (which stimulates hunger) and leptin (which signals fullness)
Promoting weight gain via overeating

And according to Christian Benedict, Associate Professor and Sleep Researcher at the Department of Pharmaceutical Biosciences at Uppsala University in Sweden, following a low-glycemic diet doesn’t counteract these effects.

People who get7-8 hours of quality sleep each night typically have the lowest risks of diabetes and its complications.

Diabetes-related sleep problems

Unfortunately, if you already have diabetes, you’re at higher risk of developing certain sleep problems, which then worsen blood sugar balance. Some common ones include:

Sleep apnea, which causes shallow or paused breathing, spiking stress hormones and blood sugar
Frequent urination or thirst
Nerve pain or restless legs from diabetic neuropathy

Tips for Better Sleep

You can combat these problems and support better blood sugar balance by practicing good sleep hygiene. For instance:

Try going to sleep and waking up at the same time every day.
Make your bedroom dark, cool, and quiet.
Avoid screens for at least 30 minutes before bed.
Skip caffeine after noon, and avoid alcohol near bedtime.
Unwind with calming activities like stretching, drinking herbal tea, or meditating.

Supplements That Lower Blood Sugar Levels

Alongside healthy eating, regular exercise, and other lifestyle habits, certain supplements can help improve insulin sensitivity, potentially reducing your need for medications.

Always check with your healthcare provider before starting a new supplement–especially if you’re on medication.

Here are some of the most well-studied options.

Chromium

Chromium is an essential mineral involved in insulin function and glucose metabolism. Some studies suggest that supplementing with it can:

Improve insulin sensitivity
Help lower fasting blood sugar
Lower A1C

Most research involved participants taking 200-1,000 micrograms (mcg) of chromium picolinate per day.

Biotin

Biotin (vitamin B7) plays a role in carbohydrate metabolism, and studies suggest it may enhance the blood sugar-lowering effects of chromium.

Some clinical trials involving diabetes patients have found this combination to lower:

Fasting glucose
Total cholesterol
Triglycerides, a key marker of heart health

The most studied biotin dosage is 9,000 mcg per day. Work with your healthcare provider before and while taking this amount, as excessive amounts could interfere with certain lab test results.

Other B Vitamins

B vitamins–especially B6 and B12–support nerve health and metabolism, and many people with diabetes are deficient in them.

These deficiencies can be serious, potentially worsening symptoms (such as fatigue) or complications (like neuropathy).

Supplementing with a B complex can help:

Improve glucose control
Lower homocysteine (a marker of heart disease risk, which is common in diabetics)
Support overall cardiovascular health

Vitamin C

People with type 2 diabetes often have lower levels of vitamin C, an essential nutrient Studies indicate that supplementing with 500-1,000 mg daily may improve:

Fasting glucose
A1C
Blood pressure

Be careful not to exceed this amount–especially if you have kidney issues. High doses may increase the risk of kidney stones or other problems.

Magnesium

Research suggests that most adults with type 2 diabetes are low in magnesium, a critical mineral involved in insulin function. Supplementing with 250-350 mg per day can help:

Improve insulin sensitivity
Reduce fasting glucose
Support pancreatic health

Vanadyl Sulfate

Vanadyl sulfate is a compound derived from the trace mineral vanadium. It:

Mimics insulin in the body
Reduces glucose production in the liver
May support insulin-producing beta-cell function

Animal studies and small human trials suggest vanadyl sulfate can lower fasting blood sugar and HbA1c while improving insulin sensitivity. The typical dose ranges from 50-100 mg per day.

Omega-3 Fatty Acids (EPA and DHA)

These healthy fats:

Reduce inflammation
Improve insulin sensitivity
Lower triglycerides, another marker of diabetes
Support brain health, which can be affected by diabetes-related metabolic changes

Clinical studies have found positive effects from 1 to 4 grams of EPA and DHA per day, or higher for people with very high triglycerides.

Gymnema Sylvestre

This traditional Ayurvedic herb:

Reduces sugar absorption in the gut, which limits glucose in the bloodstream
Helps curb cravings
May support insulin production by regenerating pancreatic cells

Clinical studies show improvements in fasting glucose, post-meal blood sugar spikes, and HbA1c levels.

The typical recommended dose is 400 mg, taken three times a day, although some experts suggest taking up to several grams.

Alpha-Lipoic Acid (ALA)

ALA is a powerful antioxidant that:

Supports mitochondrial energy production
Improves insulin sensitivity
Helps reduce symptoms of diabetic neuropathy

Study participants saw positive results from doses of 600-1,200 mg per day.

Bitter Melon

Bitter melon contains powerful compounds that help cells absorb glucose and reduce post-meal blood sugar spikes.

Human studies have garnered mixed results, but this supplement could still help improve insulin resistance and protect pancreatic function due to its antioxidant properties.

The recommended dosage is 1000-2000 mg of standardized extract daily, or 50-100 mL of bitter melon juice.

Cinnamon

This warming spice may help lower blood sugar by:

Slowing stomach emptying
Improving insulin signaling
Activating glucose transport

Its antioxidant effects could also help prevent diabetes-related cellular damage.

Studies have examined the effect of 1-6 grams of cinnamon per day on those with diabetes.

Choose Ceylon over cassia cinnamon, which naturally contains coumarin, a compound that can cause liver toxicity in large amounts.

Berberine

A staple in both Chinese and Ayurvedic medicine, berberine activates AMPK, a cellular energy-regulating enzyme. This means berberine may help:

Lower blood sugar
Reduce liver glucose production
Improve insulin sensitivity
Combat inflammation

It also supports healthy cholesterol levels.

The recommended dosage is 500 mg, two to three times daily–ideally before meals to regulate blood sugar.

Green Tea

Green tea is rich in polyphenols like epigallocatechin-3-gallate (EGCG), which can help:

Experts recommend drinking 2-3 cups of brewed green tea per day, or taking 300-500 mg of EGCG-rich green tea extract.

Essential Oils

Some studies indicate that essential oils could be helpful for treating type 2 diabetes without drugs.

According to primarily animal research, some oils improve insulin sensitivity and reduce blood glucose. They also offer anti-inflammatory and antioxidant benefits.

A few of the most promising options are:

Cinnamon
Lavender
Peppermint
Coriander seed

Use essential oils via aromatherapy (by smelling or diffusing them). Alternatively, you can dilute them in a carrier oil like jojoba, and apply them topically.

Rhodiola Rosea

Recent research suggests this adaptogenic herb could benefit those with diabetes by:

Stabilizing blood sugar levels
Supporting the gut microbiome, which impacts insulin sensitivity, inflammation, and metabolism
Improving kidney and liver function

While more research is needed, studies have explored the effects of 200-400 mg of standardized rhodiola rosea extract (with 3% rosavins), once or twice daily.

Complications of Unmanaged Type 2 Diabetes

High blood sugar can quietly damage nearly every system in your body over time. Here are some of the most common complications of untreated type 2 diabetes and how to combat them:

Nerve damage (neuropathy): Tingling, numbness, or pain, usually in hands and feet. Check your feet daily, and consider alpha-lipoic acid for support.
Vision loss: Diabetes can cause retinopathy, macular edema, cataracts, and glaucoma. Protect your eyes with annual eye exams and an antioxidant-rich diet.
Kidney disease: Often silent until it’s advanced; may cause swelling or fatigue. Manage blood sugar and blood pressure, and don’t overdo protein unless your healthcare provider advises it.
Heart disease & stroke: Even prediabetes doubles your risk. Exercise, eat a Mediterranean-style diet, add omega-3s, and manage stress.
Cognitive decline: Diabetes raises your risk of Alzheimer’s and dementia; poor circulation and insulin resistance can reduce blood flow to the brain. A Mediterranean diet and exercise can boost blood flow and protect brain cells from damage.

Final Thoughts

Type 2 diabetes is a progressive disease that can damage your nerves, eyes, kidneys, heart, and brain if unmanaged.

But with the right natural strategies, you can lower your blood sugar and reduce your risk of complications. These strategies include:

A low-glycemic Mediterranean-style diet, and/or a short-term very low-calorie diet
Regular movement
Stress relief
Consistent, high-quality sleep
Targeted supplements such as chromium, berberine, cinnamon, and alpha-lipoic acid

Adopting healthy lifestyle habits today can help you avoid serious complications tomorrow and keep you thriving for years to come.

So start incorporating these strategies into your daily routine and give your body the support it needs to function and feel better.