5 Science-Backed Supplements to Improve Metabolic Health

Weight often takes center stage in the conversation around health. If your body mass index (BMI) falls within the “normal” range, that’s often seen as “healthy enough.” But while obesity is a global health crisis that’s driving up rates of chronic disease, the number on the scale tells only part of the story.

Looking at your metabolic health provides a far more comprehensive view, and understanding it may be one of the most powerful steps you can take toward a longer, healthier life.

What Is Metabolic Health, Really?

There’s no single, standardized definition of metabolic health, but most experts use it to describe how well your body regulates five key markers: blood sugar, waist size, blood pressure, cholesterol, and triglycerides.

These factors affect how you feel day-to-day and predict your risk for chronic diseases like diabetes, heart disease, and stroke. When all five are in a healthy range, your body is better equipped to regulate energy, maintain a stable mood, support restful sleep, and promote cognitive clarity.

However, according to one 2019 study, only 12% of American adults are considered metabolically healthy. That means the majority of people, even those who look and feel “fine,” could not be functioning at their best. 

Top Supplements That Support Metabolic Health

Improving your metabolic health often starts with lifestyle changes like regular exercise, better sleep, and smarter eating habits. But certain supplements may also help support metabolic function, giving your body an extra edge.

Always consult your doctor before starting any new supplement. 

#1: Dihydroberberine (DHB)

Berberine is a natural compound often compared to metformin for its blood sugar-lowering effects. But dihydroberberine (DHB), a more bioavailable form with the brand name GlucoVantage®, may be even more potent.

DHB is a metabolite of berberine that the body can absorb more easily. It works by activating AMPK (often called the body’s metabolic “master switch”), improving insulin sensitivity and helping to shuttle glucose out of the bloodstream and into cells. 

Normally, your body has to convert berberine into DHB during digestion before it can be used. By taking DHB directly, you skip that conversion step, which makes it easier on your digestive system and potentially more effective.

If you’re considering dihydroberberine, look for products that contain GlucoVantage® by NNB Nutrition—the only DHB brand supported by research.

#2: Cinnamon Extract

More than just a spice for your oatmeal, cinnamon, especially in concentrated extract form, has been shown to improve insulin sensitivity and help regulate blood glucose levels. Cinnamon appears to slow the breakdown of carbohydrates in the digestive tract and improve how cells respond to insulin. 

#3: Akkermansia

Akkermansia muciniphila is a beneficial gut bacterium linked to many metabolic benefits, including weight management, GLP-1 production, better glucose control, and a strengthened gut lining. 

People with obesity or metabolic syndrome often have lower levels of Akkermansia. Boosting it through an Akkermansia probiotic supplement may help support healthier blood sugar, lipid levels, and weight management.

#4: Curcumin

Best known for its anti-inflammatory properties, research suggests curcumin (the active compound in turmeric) might also lower blood glucose and lipid levels, improve insulin resistance, and reduce inflammation and oxidative stress. 

For maximum potency and absorption, look for products containing CurcuPrime®, which delivers pure tetrahydrocurcumin—the bioactive metabolite of curcumin. When you consume curcumin, your body naturally converts a portion of it into tetrahydrocurcumin during digestion. By taking tetrahydrocurcumin directly, you bypass the inefficient conversion process and deliver a form of curcumin that’s already optimized for absorption and activity.

#5: Bergamot 

Bergamot, a citrus fruit native to southern Italy, is rich in unique polyphenols. Research suggests bergamot extract can help reduce total and LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol. It may also improve triglyceride levels and support healthier blood sugar regulation. These combined effects make bergamot valuable for people looking to improve their overall metabolic profile.

The Bottom Line on Supplements for Metabolic Health 

While no supplement is a silver bullet, adding targeted metabolic health supplements to a foundation of good nutrition, regular movement, and quality sleep can help optimize your internal systems.

Whether you’re trying to get your blood sugar under control, improve insulin sensitivity, or just feel better in your body, science-backed options like dihydroberberine, cinnamon extract, bitter melon, curcumin, and bergamot may help you get there.

Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.