Natural Ozempic : Supplements for Appetite Control and Blood Sugar
- Aaron Hopkins
- Feb 13
- 4 min read
Natural Ozempic : Supplements for Appetite Control and Blood Sugar.
With the rising popularity of Ozempic and Mounjaro (semaglutide) for weight management and blood sugar control, many are searching for natural alternatives that can mimic its effects.
Ozempic and Mounjaro work slightly different but they both activate the GLP-1 (Glucagon-Like Peptide-1) receptor, which plays a crucial role in regulating blood sugar and suppressing appetite. Fortunately, certain natural compounds may offer similar benefits by stimulating GLP-1 production and enhancing appetite control.
Here’s some of the best natural alternatives.
1. Lauric Acid
Lauric acid is a medium-chain fatty acid (MCFA) primarily found in coconut oil and palm kernel oil.
Research suggests that MCTs (medium-chain triglycerides) like lauric acid can stimulate the release of appetite-suppressing hormones such as GLP-1 and peptide YY (PYY), promoting satiety and reducing overall food intake ([St-Onge et al., 2014]
Sources: Coconut oil, palm kernel oil, and dairy products.
Recommended Dosage: 1 to 2 tablespoons per day (approximately 15–30ml), providing about 7 to 14 grams of lauric acid.
2. Alpha-Linolenic Acid (ALA)
Alpha-linolenic acid (ALA) is an omega-3 fatty acid found in plant-based sources such as flaxseeds and chia seeds. ALA has been associated with an increase in GLP-1 secretion, which can help regulate blood sugar and suppress appetite ([Mellor et al., 2019]
Sources: Flaxseed, chia seeds, walnuts, hemp seeds.
Recommended Dosage: 1 to 2 tablespoons of flaxseed oil per day (~7 to 14 grams of ALA).
Supplement ALA - Dosage: 1,200 mg and 1,800 mg daily
3. Diindolylmethane (DIM)
Diindolylmethane (DIM) is a bioactive compound derived from cruciferous vegetables like broccoli, cabbage, and Brussels sprouts.
While primarily known for its role in hormone balance, studies suggest that DIM may enhance GLP-1 secretion and support metabolic health by reducing insulin resistance ([NICE, 2022]
Sources: Broccoli, cauliflower, Brussels sprouts, kale. Indole-3-Carbinol, which the body converts into DIM
Recommended Dosage: 100 to 300 mg per day.
Get Indole-3 Carbinol 200mg Supplement here
4. Berberine
Berberine is a bioactive compound found in plants like goldenseal and barberry. It has been shown to mimic GLP-1 receptor activation, improving insulin sensitivity and reducing appetite ([Zhang et al., 2020]
Sources: Goldenseal, barberry, Oregon grape, Chinese goldthread.
Recommended Dosage: 500 mg, three times daily before meals (total 1,500 mg per day).
5. Bitter Melon Extract
Bitter melon contains compounds that have been found to increase GLP-1 secretion and improve glucose metabolism. A study in The Journal of Ethnopharmacology showed that bitter melon extract can enhance insulin sensitivity and help with appetite regulation ([WHO, 2021]
Sources: Bitter melon (Momordica charantia), available as a supplement or tea.
Recommended Dosage: 500 to 1,000 mg per day, divided into two doses before meals.
6. Curcumin
Curcumin, the active ingredient in turmeric, has been linked to GLP-1 secretion stimulation and reduced inflammation in metabolic disorders.
Research suggests that curcumin may help improve blood sugar control and curb cravings ([NCBI, 2020]
Sources: Turmeric spice, turmeric supplements.
Recommended Dosage: 500 to 1,000 mg per day (with piperine for better absorption).
7. Resveratrol
Resveratrol, a polyphenol found in grapes and berries, has been linked to increased GLP-1 secretion and enhanced insulin sensitivity.
It may help reduce appetite and support weight management, making it a strong natural alternative to Ozempic ([NICE, 2023]
Sources: Red grapes, blueberries and dark chocolate.
Recommended Dosage: 150 to 500 mg per day.
8. Fiber-Rich Supplements (Psyllium Husk)
Dietary fiber, particularly soluble fiber like psyllium husk, can stimulate GLP-1 production and slow gastric emptying, helping to promote satiety and regulate blood sugar ([NCBI, 2018]
Sources: Psyllium husk, oats, flaxseeds, chia seeds.
Recommended Dosage: 3 - 5 grams (1 teaspoon) mixed with water, taken once or twice daily before meals.
9. Cinnamon
Cinnamon has been shown to enhance GLP-1 secretion and improve insulin sensitivity. Studies suggest that 3 grams of cinnamon (approximately 1 teaspoon) per day may help regulate blood sugar levels and suppress appetite ([PubMed, 2009]
Sources: Ground cinnamon, cinnamon extract.
Recommended Dosage: 3 grams (1 teaspoon) per day.
10. Apple Cider Vinegar (ACV)
Apple cider vinegar may aid in appetite suppression and glycemic control by delaying gastric emptying and enhancing insulin sensitivity. Research suggests that consuming 15 milliliters (1 tablespoon) daily, diluted in water, can improve metabolic parameters ([PubMed, 2016]
Sources: Raw, unfiltered apple cider vinegar.
Recommended Dosage: 15 ml (1 tablespoon) diluted in water daily.
While Ozempic is a powerful medication for blood sugar and appetite control, natural alternatives can provide similar effects by stimulating GLP-1 secretion, enhancing insulin sensitivity, and reducing cravings. Incorporating some of these into your diet can help support metabolic health naturally.
With there being quite a few that can help, heres our suggestion.
Supplement Curcumin (tumeric) has alot of other great benifits so add to meals or supplement daily.
Add in Cinnamon to your day, at breakfast or in your coffee.
Eat more of the foods listed above
Always consult with a healthcare provider before adding new supplements to your routine, especially if you have underlying health conditions or are on medication.
References:
-St-Onge, M. P., Bosarge, A., Goree, L. L., & Darnell, B. (2014). Medium chain triglyceride oil consumption as part of a weight loss diet improves weight loss compared with olive oil.
-Mellor, D. D., Madden, L. A., & Smith, K. A. (2019). Omega-3 polyunsaturated fatty acids and their effects on GLP-1 secretion.
-Zhang, X., Zhao, Y., & Chen, X. (2020). The role of berberine in glucose metabolism regulation and GLP-1 receptor activation.
-NICE. (2022). Clinical Knowledge Summaries on metabolic health and weight management.
-WHO. (2021). Traditional medicine approaches to metabolic health.
-PubMed (2009). Effects of cinnamon on GLP-1 secretion and insulin sensitivity.
-PubMed (2016). The role of apple cider vinegar in appetite suppression and glycemic control.
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