I’m walking you through the real causes of sugar cravings, the two supplements to stop sugar cravings in their tracks, and the lifestyle shifts to break the cycle for good!

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If you’re considering supplements to stop sugar cravings, then you already know the feeling when your taste buds are begging for something sweet. The good news–you don’t need willpower to kick cravings to the curb, you need to understand why your body is craving the sugar to begin with. 

If you’ve tried to fight tooth and nail against your sugar cravings without success, it might be time to take a deeper look. In my early days of studying holistic and functional medicine, I recall reviewing charts that listed all the unusual cravings and the most common nutritional deficiencies each could be linked to. 

Searching for chocolate? Check red blood cell magnesium levels and consider low serotonin. 

Suddenly wanting something peculiar like dirt, clay, or ice? Pica may be a problem and is often linked to mineral and iron deficiency. 

Grabbing salty snacks? Electrolytes are likely low, and the body is under stress

Sugar cravings? That’s what this post is for! 

There are many root causes of sugar cravings. Once we understand what’s causing them, we can say goodbye to them for good. Additionally, certain supplements are effective in addressing the underlying causes of sugar cravings.

WHAT CAUSES SUGAR CRAVINGS?

The majority of us are familiar with sugar cravings and just how intense they can feel. Yet, despite common belief, sugar cravings are not only the result of poor willpower. There are physiological reasons why the body may experience sugar cravings, especially on a regular basis. 

The key to stopping cravings in their tracks is to understand the root cause. Common causes of intense sugar cravings include:

• Hormonal imbalances
• Cellular depletion 
• Low ATP production
• HPA-axis dysfunction
• Circadian rhythm imbalances
• Nutrient deficiencies
• Chronic physical and or mental stress
• Dysglycemia (blood sugar imbalances) 
• Mineral imbalances 
• Candida yeast 
• Low serotonin or dopamine 

Consuming sugar can cause an addiction-like pattern. Once the body tastes sugar, it spikes dopamine and serotonin levels, the “feel-good” neurotransmitters. These neurotransmitters are responsible for creating feelings of happiness and pleasure. This response tells your body that sugar is beneficial, and it begins to crave more. The more it gets, the more it craves. 

Unfortunately, sugar not only affects our mood but also impacts our hormones and metabolism. Once sugar enters the bloodstream, blood sugar levels spike, and insulin production increases. As a result, blood sugar eventually takes a drastic dip, causing hypoglycemia. When this “blood sugar rollercoaster” occurs frequently, it can lead to insulin resistance, high cortisol levels, and nutrient deficiencies – all of which contribute to, you guessed it, increased sugar cravings!

SUGAR CRAVINGS & EXCESS CONSUMPTION 

According to the Dietary Guidelines for Americans, sugar intake should account for less than 10% of total daily calories. That means for a 2,000 calorie diet, no more than 200 calories should come from added sugars. 200 calories equal about 12 teaspoons of added sugar (roughly 24g per day) from both food and beverages. 

In my clinical opinion and based on my experience in practice, this is still excessive sugar intake, which accelerates cellular aging and contributes to poor health outcomes, such as inflammatory health conditions. 

My general recommendation is to keep sugar intake below 18g per day, preferably from occasional healthy treats like dark chocolate or small amounts of natural sweeteners, such as honey, dates, and maple syrup.

Check out this guide for a list of the top natural sweeteners. You can add these to the occasional healthy treat, coffee, tea, and smoothies. 

To learn more about why I don’t recommend other sugars, including those like stevia, please visit this resource.

HOW EXCESS SUGAR IMPACTS HEALTH

Sugar cravings can contribute to excessive sugar consumption. Unfortunately, consuming sugar regularly can have detrimental impacts on the health of your body, including:

Yeast Overgrowth

Candida albicans (or yeast) overgrowth has a complementary relationship with sugar. Sugar feeds the yeast, while yeast causes the body to crave more sugar. This can be a vicious cycle.

When you consume a high-sugar diet—whether it’s from sweets, soda, white bread, or even excessive fruit—the sugar feeds this organism directly. Some candida is normal, but in excess, it overpowers beneficial bacteria that typically help keep it in check. From there, the imbalance of bacteria leads to dysbiosis and other gut imbalances, such as intestinal permeability.

Ironically, candida can be a root cause of sugar cravings, too. When Candida overgrows, it can influence cravings (especially for carbs and sugar). This is one of the main reasons that no amount of willpower will help. When yeast ferments sugar and produces acetaldehyde and ethanol, it affects brain chemistry and stimulates hunger signals for more sugar. 

Candida or yeast overgrowth can lead to:

• Bloating and or gas
• Constipation or diarrhea
• Brain fog
• Fatigue 
• Irritability 
• Recurrent vaginal or urinary tract infections
• Skin rashes or fungal infections (e.g., athlete’s foot)
• Increased food sensitivities and immune dysfunction
• Histamine intolerance due to yeast fermentation

Check out this in-depth guide on how to naturally heal Candida here!

Dysbiosis

Dysbiosis is an imbalance in the gut microbiome, which occurs when harmful bacteria outnumber the beneficial bacteria. Consuming sugar, especially in high amounts, quickly contributes to the presence of dysbiosis in the gut by feeding the ”bad guys.” 

High-sugar diets alter the microbiome, feeding pro-inflammatory bacteria and weakening the gut lining.

Inflammation 

Consuming high amounts of added sugar—especially in the form of refined carbohydrates, sugary beverages, and processed foods—can ignite a cascade of inflammatory responses in the body. 

While your body is equipped to handle small amounts of sugar, regularly exceeding that threshold contributes to both acute and chronic inflammation, which is at the root of many diseases. After consuming sugar, especially from processed foods, blood sugar levels rise rapidly. The surge triggers a spike in insulin, and over time, your cells become less responsive to insulin, leading to insulin resistance, which is linked to inflammation. 

Health conditions linked to chronic inflammation include: 

• Type 2 Diabetes
• Cardiovascular Disease
• Fatty Liver Disease 
• Obesity
• Autoimmune Conditions

Cellular Aging 

Excess sugar stimulates the production of advanced glycation end products (AGEs). AGEs are harmful compounds formed when protein or fat combines with sugar in the bloodstream. AGEs can bind to receptors on immune and endothelial cells, triggering oxidative stress. This inflammatory immune response can accelerate aging and deplete DNA synthesis.

Leaky Gut Syndrome

Leaky Gut Syndrome, also known as Intestinal Permeability, occurs when the tight junctions in the gut lining become loose, allowing food particles and inflammatory lipopolysaccharides (LPS) to leak into the bloodstream. Therefore, sugar consumption alters the microbiome and can contribute to Leaky Gut, as well as inflammation. High levels of inflammation further promote a systemic immune response, worsening leaky gut. 

While sugar consumption promotes gut dysfunction by the way of yeast overgrowth, Dysbiosis, and Leaky Gut, it can also have lasting impacts on your body’s ability to regulate your blood sugar and metabolic function. 

Gut dysfunction can lead to:

• Reduced SFCAs: Short-chain fatty acids (SCFAs) are produced within the gut and help support insulin sensitivity, inflammation levels, and appetite regulation. Lower levels of SCFAs not only contribute to sugar cravings but also to blood sugar imbalances. 
• LPS: When lipopolysaccharides (LPS) enter the bloodstream through a leaky gut, they can trigger increased inflammation levels and insulin resistance. 

In addition, sugar consumption can actually alter the gut-brain axis. The gut-brain axis describes the connection between the brain and the gut. A dysfunctional connection can influence cravings and appetite, leading to an increase in sugar cravings. 

BEST SUPPLEMENTS TO STOP SUGAR CRAVINGS 

Fortunately, there are effective ways to curb our sugar cravings. And, as always around here, they all start by addressing the root causes! Many supplements can help improve our body’s blood sugar regulation, gut health, and overall well-being. As we now know, all these factors have a direct influence on sugar cravings. 

When it comes to banishing sugar cravings for good, my top recommendation is to do three functional medicine lab tests to personalize the exact causes and supplements that will help support your sugar cravings. 

These three tests include: 

• GI Map comprehensive stool analysis 
• Blood chemistry panel 
• Micronutrient analysis 

Those three tests are part of my non-negotiables when I start working with a new client, because they allow us to gain a deeper insight into your overall health picture and identify areas that need support. We can then use that data to tailor a plan that addresses those unique imbalances. 

Although many supplements, nutrients, and minerals may help reduce sugar cravings, two clear winners work well for almost everyone. 

These are the best supplements to stop sugar cravings:

1, L-glutamine

2. Glutathione 

L-GLUTAMINE FOR SUGAR CRAVINGS

L-glutamine is one of many non-essential amino acids and a gut-healing superstar! It works by repairing the gut lining, reducing the presence of Leaky Gut, boosting mucin production to protect the mucus layer of the intestines, and nourishing intestinal epithelial cells, which improves gut integrity. Due to the impressive work of L-glutamine in the gut, it can help to heal and reverse a damaged, dysfunctional gut.

L-glutamine also improves blood sugar regulation by increasing insulin sensitivity (reducing insulin resistance) and supporting metabolic function. It also plays a crucial role in the gut-brain axis. L-glutamine is a precursor to glutamate and GABA, two neurotransmitters that impact brain function. Through its impact on gut health and the gut-brain axis, L-glutamine has been shown to reduce sugar cravings in the body. 

My favorite L-glutamine supplement is Glutagenics by Metagenics, as it also contains inner leaf aloe vera and deglycyrrhizinated licorice. You can find this on the Megagenics website directly or through my Fullscript Supplement Dispensary by searching the catalogue. 

Check out my guide here for an even deeper understanding of L-Glutamine and how it can support gut health, cravings, and more!

GLUTATHIONE FOR SUGAR CRAVINGS

Glutathione is best known as our “master antioxidant.” In fact, it is my favorite antioxidant to discuss because it plays a crucial role in supporting our drainage pathways, liver detoxification, and methylation processes. 

Glutathione is naturally produced in the body by the liver, but is depleted in many individuals due to stress, toxins, and genetic SNPs. This makes supplementation extremely beneficial in many cases. 

Glutathione also serves the gut in multiple ways, including balancing the gut microbiome (reducing dysbiosis), supporting the epithelial barrier of the gut lining, reducing inflammation, and detoxing the body from harmful toxins. This master antioxidant contains antioxidant, detoxification, and immune-supporting properties, which make it essential for maintaining gut health.

The effects of glutathione on the brain are also significant. Glutathione protects brain cells, reduces inflammation in the brain, and aids in combating oxidative stress. Oxidative stress can cause insulin resistance and episodes of hypoglycemia. By protecting against oxidative stress, glutathione helps maintain balanced blood sugar levels and reduces sugar cravings. 

There are a few glutathione supplements I love. The best glutathione supplement for most people will be a bioavailable liquid, such as Results RNA Glutathione spray. You can search for that on the Fullscript dispensary. Another excellent option for individuals seeking capsules to take throughout the day, particularly if cravings persist throughout the day, is S-Acetyl Glutathione by Designs for Health. This can also be found by searching the Fullscript dispensary. 

Check out my guide here for an even deeper understanding of Glutathione and how it can support gut health, cravings, and more!

WHEN TO TAKE GLUTAMINE AND GLUTATHIONE FOR SUGAR CRAVINGS

To use glutathione for sugar cravings, you’ll want to pay attention to the timing of when cravings kick into high gear. If that’s in between meals, you’ll want to add that in about an hour before the typical craving hits, if you notice those patterns. If you find they ramp up after meals, glutathione and glutamine are best taken 10-15 minutes before each meal. 

Medical Disclaimer: As with any new supplement, consult your doctor or healthcare practitioner to determine if this is right for you and to find the exact dosing recommendation tailored to your needs and health history. 

ADDITIONAL NEXT LEVEL TIPS TO STOP SUGAR CRAVINGS 

In addition to the supplementation of L-glutamine and glutathione, we can’t neglect the lifestyle and nutrition changes that can make a noticeable difference in managing sugar cravings, such as:

Addressing the Root Cause 

As with all symptoms and dysfunctions, it’s essential to understand and address the root cause. Regarding sugar cravings, I find many of the root causes are related to the gut. Other possible causes we covered, such as nutrient deficiencies, cellular depletion, mineral imbalance, low serotonin or dopamine levels, and hormonal imbalances, can also be contributing factors. It’s wise to work with a trusted functional practitioner to identify and address these conditions for long-term healing.

Balanced Meals 

Consuming balanced meals regularly throughout the day is s surefire way to keep blood sugar regulated at all times and stop sugar cravings. To create a healthy, balanced meal, always combine quality protein, complex carbs, healthy fats, and fiber. I highly recommend building your meal around your protein source. This is an easy and effective way to maintain steady and stable blood sugar levels. It’s also essential to prioritize nutrient-dense, whole foods. 

Here are a few resources to help you balance your meals and stop sugar cravings: 

How To Make a Perfectly Balanced Smoothie For Breakfast

My Favorite Mid-Day Snacks as a Nutritionist 

Master the Anti-Inflammatory Diet 

How to Stop Sugar Cravings for Good

Swaps for Sugar Cravings

As we now know, consuming sugar only causes your body to crave more sugar. When you want to indulge in a sweet treat, look for low-sugar or no-sugar-added alternatives that are free from refined sugar and artificial sweeteners. And, remember, moderation is key! 

Get The Foundations Down! 

I love a good biohack and all the advanced strategies to restore energy and reclaim health, but if we skip right to the fun stuff without addressing our foundations, our efforts will just fall flat. 

Some of the key foundations of health that support sugar cravings: 

• Reduce stress
• Stay hydrated
• Support immunity
• Sleep from 10.30 pm-6.30 (to allow physical repair, ATP healing, and immune function to be optimized)
• Get plenty of morning sun
• Move your body daily 

Through the use of supplementation, in addition to lifestyle and nutrition changes, you can master your sugar cravings once and for all!

WRAPPING IT ALL UP 

It’s crucial to understand that sugar cravings are not simply an issue of willpower. There are physiological root causes that trigger the body’s craving for sugar. The key is to understand and address these root causes, such as Leaky Gut, gut-brain axis dysfunction, and blood sugar dysregulation. 

Remember, it is possible to manage your sugar cravings and get to the root cause of pesky health problems! If you’re ready to have an expert guide you through the process, I’d be so honored to support you. I help purpose-driven women reclaim their health, without the guesswork or band-aid solutions, so that they can show up fully for their work, family, and life with energy and vitality. 

Here’s how you can work with me 1:1 and personalize your health journey. 

My 5-phase method using your unique lab data was designed to address and heal many of the root causes of sugar cravings, such as gut dysfunction and blood sugar dysregulation. Is it time for you to kiss your sugar cravings goodbye forever?

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