New treatments for type 2 diabetes such as Ozempic® (and other GLP-1 agonists) are widely discussed at the moment. Indeed, they are being prescribed and used more and more in the context of obesity.
Many patients who want to manage their weight wonder if there is a “natural Ozempic”. I understand this growing interest: treatments like Ozempic® can help, but their side effects, especially digestive ones, can be a cause for concern.
As a dietitian-nutritionist, I always prefer to start with what nutrition, metabolism and certain natural molecules can really offer, especially for insulin resistance.
In this article, I therefore share with you the best-studied natural alternatives to support blood sugar, satiety and weight loss, without using Ozempic®.
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1. Berberine, the most documented natural alternative for blood sugar
Berberine is nicknamed “natural metformin”, “natural metformin” because metformin is an oral antidiabetic drug, also recommended in cases of insulin resistance. It is one of the most well-documented molecules on this subject.
We find this alkaloid in certain plants such as barberry and goldenseal (Canadian golden seal).
According to this study in particular, berberine may increase insulin sensitivity, improve the use of glucose and energy production, reduce intestinal absorption of glucose and the development of complications from type 2 diabetes.
The generally recommended dose of berberine depends on your profile and your tolerance and ranges from 500 mg to 1.5 g per day, in several doses.
I would still like to draw your attention to the risk of drug interactions, especially with oral antidiabetic drugs and anticoagulants. In addition, some people experience temporary digestive disorders (nevertheless milder than with Ozempic®).
2. Inositol
Inositol is a sugar that used to be called vitamin B7. Naturally present in many foods, it is found in fresh oilseeds, legumes, certain fruits and vegetables, and animal products…
Among the 9 forms of inositol, the myo-inositol form is the most abundant in the body, and it helps reduce blood insulin levels and insulin resistance.
I confirm that myo-inositol is particularly recommended for women suffering from PCOS, and for the prevention and improvement of gestational diabetes.
The D-chiro-inositol form, combined with myo-inositol in the 40:1 ratio (the most studied), has complementary effects and also helps improve insulin resistance.
Regarding dosages, I have noted these as being the most effective for myo-inositol: from 2 to 4 g per day.
3. Resveratrol
Resveratrol is a polyphenol, that is to say an antioxidant. It comes from certain plants such as Japanese knotweed, grapes, or pomegranate.
This small study suggests that resveratrol, at a dose of 150 mg/day for 1 month, notably makes it possible to:
- the reduction of blood pressure
- the reduction in the blood of: blood sugar level, triglycerides, and markers of inflammation
- the improvement of insulin resistance (via the improvement of the HOMA index).
I recommend choosing the trans-resveratrol form, which is more stable and more easily absorbed by the body.
4. Apple cider vinegar
This is what we might call “a grandmother’s remedy,” because apple cider vinegar, unpasteurized and made from apples, has long been known for its effects on lowering blood sugar.
Indeed, consuming apple cider vinegar helps lower blood sugar and cholesterol levels in the blood.
My advice if you choose apple cider vinegar: since it is very acidic for tooth enamel, consume it with food. It’s perfect for dressing a vegetable starter, for example. Otherwise, I recommend using a straw if you mix it with water or another drink.
5. Targeted probiotics
Certain probiotic strains potentially have effects on weight:
- certain strains of Lactobacillus fermentum, Lactobacillus plantarum and Lactobacillus gasseri have improved glucose metabolism in mice by regulating GLP-1
- in humans, a 3‑month supplementation with pasteurized Akkermansia muciniphila made it possible to improve insulin sensitivity and several other metabolic blood parameters without adverse effects.
You can find these strains in pharmacies or online; I recommend carefully reading the composition of the bottles to identify whether they contain the desired strain. There are also formulas that combine probiotics with other active ingredients that promote weight loss.
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6. Magnesium
Magnesium supplementation is effective in managing type 2 diabetes because this mineral improves insulin sensitivity and metabolic control at several levels.
Indeed, a chronic magnesium deficiency is linked to the development of insulin resistance and is therefore a risk factor for the onset of type 2 diabetes, according to this literature review.
If you have signs of magnesium deficiency such as cramps, muscle pain, a twitching eyelid, or sensitivity to stress… I recommend supplementing with 200–300 mg of magnesium per day, preferably in the form of bisglycinate.
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7. A high-protein breakfast
From my perspective as a dietitian, even without using targeted dietary supplements, diet alone can already play a major role in the prevention and improvement of type 2 diabetes and obesity.
Starting with the most important meal of the day: breakfast. And yes: we say stop to intermittent fasting!
A protein-rich breakfast that is low in carbohydrates increases satiety and reduces hunger in the following hours.
It has also been observed that satiety hormones, particularly GLP-1, increase more after a high-protein breakfast.
So don’t skip breakfast, but prioritize a sufficient protein intake with a rather savory breakfast. Time for eggs, cheese, nuts…
8. Physical activity
Last but not least: physical activity! Essential for good health, exercise also has a role to play in type 2 diabetes and insulin resistance.
Here are a few concrete effects:
- a 10‑minute walk to 30 minutes after a meal, which is easily applicable in everyday life, significantly lowers blood sugar levels after that same meal
- high‑intensity interval training makes it possible to improve blood glucose management in the context of type 2 diabetes.
Physical activity that you enjoy and at least regular walking is essential to put in place. Exercise is also a good natural alternative to Ozempic®.
Sources and scientific studies
Baska A, Leis K, Gałązka P. 2021. Berberine in the Treatment of Diabetes Mellitus: A Review
DiNicolantonio JJ, H O’Keefe J. 2022. Myo-inositol for insulin resistance, metabolic syndrome, polycystic ovary syndrome and gestational diabetes
Timmers S et al. 2011. Calorie restriction-like effects of 30 days of resveratrol supplementation on energy metabolism and metabolic profile in obese humans
Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. 2021. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials
Song H et al. 2023. Amelioration of Type 2 Diabetes Using Four Strains of Lactobacillus Probiotics: Effects on Gut Microbiota Reconstitution-Mediated Regulation of Glucose Homeostasis, Inflammation, and Oxidative Stress in Mice
Depommier C et al. 2019. Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study
Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N. 2022. The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance.
Chaudhary DP, Sharma R, Bansal DD. 2010. Implications of magnesium deficiency in type 2 diabetes: a review
Dalgaard LB, Kruse DZ, Norup K, Andersen BV, Hansen M. 2024. A dairy-based, protein-rich breakfast enhances satiety and cognitive concentration before lunch in overweight to obese young females: A randomized controlled crossover study
Ghazzawi HA, Mustafa S. 2019. Effect of high-protein breakfast meal on within-day appetite hormones: Peptide YY, glucagon like peptide-1 in adults
Hashimoto, K., Dora, K., Murakami, Y. et al. 2025. Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels
Bellini A, Nicolò A, Bazzucchi I, Sacchetti M. 2022. The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics
Gillen JB, Little JP, Punthakee Z, Tarnopolsky MA, Riddell MC, Gibala MJ. 2012. Acute high-intensity interval exercise reduces the postprandial glucose response and prevalence of hyperglycaemia in patients with type 2 diabetes
