Glucose
Best for
Steady your blood sugar levels
Large effect, needs confirmation · 2.5–180 mg/day for 8–12 weeks · 3 studies , n=99
8 papers · 3 claims · 18 outcomes scored · 3 positive
Outcomes
What glucose actually does, by outcome
Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.
Keeps fasting glucose and your three-month average in a healthier range.
Blunts the glucose surge after eating so energy stays level.
Glucose stays level during workouts so you avoid bonking or crashing.
| Outcome | Effect | Evidence | Dose | Weeks | Rank |
|---|---|---|---|---|---|
| Steady your blood sugar levels Large effect, needs confirmation | | 3 RCTs n=99 | 2.5–180 mg | 8–12 wk | — |
| Flatten post-meal blood sugar spikes Large effect, needs confirmation | | 1 study n=18 | 1.2 g/kg | — | — |
| Steady blood sugar during exercise Large effect, needs confirmation | | 1 RCT n=18 | — | — | #1/4 |
Risk profile
Adverse events and known drug interactions
Safety events
Sources
- 1. Eicosapentaenoic acid improves glycemic control in elderly bedridden patients with type 2 diabetes. (2013) ↑
- 2. Yeast β-glucan supplementation lowers insulin resistance without altering microbiota composition compared with placebo in subjects with type II diabetes: a phase I exploratory study. (2024) ↑
- 3. A randomized double-blind clinical trial investigating the effects of ellagic acid on glycemic status, liver enzymes, and oxidative stress in patients with non-alcoholic fatty liver disease. (2025) ↑
- 4. Effects of carbohydrate, branched-chain amino acids, and arginine in recovery period on the subsequent performance in wrestlers. (2011) ↑
- 5. Carbohydrate and Glutamine Supplementation Attenuates the Increase in Rating of Perceived Exertion during Intense Exercise in Hypoxia Similar to 4200 m. (2020) ↑
- 6. The Effect of Ingesting Alginate-Encapsulated Carbohydrates and Branched-Chain Amino Acids During Exercise on Performance, Gastrointestinal Symptoms, and Dental Health in Athletes. (2024) ↑
- 7. Effects of Carbohydrate and Glutamine Supplementation on Oral Mucosa Immunity after Strenuous Exercise at High Altitude: A Double-Blind Randomized Trial. (2017) ↑
- 8. The Effect of Pre-Exercise Caffeine and Glucose Ingestion on Endurance Capacity in Hypoxia: A Double-Blind Crossover Trial. (2024) ↑
Generated August 14, 2026
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