A recent exploratory study has highlighted three supplements—Phyllanthus emblica, Shilajit, and chromium—that may boost efforts to reduce the risk of diabetes and metabolic syndrome when combined with diet and exercise. Published in the journal Nutrients, this research examines how these minerals influence health markers linked to metabolic syndrome—a cluster of conditions including diabetes, hypertension, and abdominal obesity.
Phyllanthus emblica, commonly known as Indian gooseberry, is recognized for its antioxidant, anti-inflammatory, and heart-protective properties. Shilajit, a mineral-rich substance found in Central Asian mountain rocks, has traditional uses in managing hypertension, diabetes, and inflammation, while potentially enhancing stress adaptation. Chromium plays a role in improving blood glucose regulation by increasing insulin sensitivity and may also contribute to reducing body fat.
The study involved 109 sedentary participants, all showing multiple risk factors for metabolic syndrome. They were assigned to different groups receiving various combinations of the supplements or placebos. Throughout a 12-week supervised exercise program—including resistance and endurance training three times a week—participants also aimed to walk 10,000 steps on non-training days and reduce their calorie intake by 5%.
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Results indicated that those taking the supplements experienced modest improvements over placebo groups, particularly after six weeks. Notably, 400 µg of daily chromium helped participants exercise longer without muscle fatigue, while 800 µg contributed to greater fat loss and lean muscle gains. Participants taking 1,000 mg per day of Phyllanthus emblica saw more significant muscle strength improvements, and when combined with 400 µg of chromium, showed enhanced glucose metabolism and insulin sensitivity—key factors in diabetes risk.
While some participants reported mild dizziness with Phyllanthus emblica, no serious side effects were found. However, many benefits observed at six weeks diminished by the 12-week mark. The researchers caution that these findings are exploratory; some effects were only moderately significant and not all persisted over time.
Moreover, this study did not clarify whether these supplements offer benefits without accompanying diet and exercise changes. Future research will aim to explore these supplements’ effects in younger populations and individuals without metabolic syndrome risk factors.