Click to subscribe to all my fitness tips

12 Dietary Supplements That Can Massively Control Your Most Intense Carbohydrate Cravings.

30 Comment(s)

Pinterest

chocolate croissant

On Wednesday’s podcast episode “Skinny People Just Don’t Get It”, I interviewed a bariatric surgeon about ways to control appetite cravings. He had some good advice, but frankly I was surprised that he didn’t really talk about how effective nutrition supplements and dietary aids can be for for controlling appetite and carbohydrate cravings.

After all, I used to work in a French bakery in Moscow, Idaho (yes, paradoxical).

We served piping hot chocolate croissants every morning.

And homemade granola, fresh pizza for lunch, warm, salted baguettes, chewy sourdough, and basically the best-tasting carbohydrates you’ve ever had.

I wished I knew then what I reveal in this post, because I’m going to fill you in on 12 dietary supplements that can help to control carbohydrate cravings.

Whether you’re trying to cut carbohydrates out of your diet completely…

…slightly lower your carbohydrate intake…

…shift your body into fat burning mode…

…ensure that the carbohydrates you eat do less damage…

…or simply reduce the urge to snack at night…

…these supplements are good tools to use.

Let’s get started. If you have questions, just leave them below in the comments section – and please remember that none of this information is meant to be medical advice.

Carb Craving Supplement #1: Vitamin B. Inadequate utilization of the carbohydrates that you are eating can make you feel like you simply need to eat more carbohydrates, so you can take a Vitamin B complex to help with carbohydrate metabolism so you make better use of the carbs you do have. A fat soluble form of Vitamin B can work better than the typically sold water soluble form, and a fat soluble form would be the  vitamin B derivatives called allithiamine and benfotiamine. You can take about 100-250mg of these fat soluble forms daily. In addition, to stop the damaging “glycation” reactions that can take place when dietary carbohydrates react with proteins in the body, you can also take about 50-100mg daily of vitamin B6 pyridoxine, which most multi-vitamins contain (and meal replacement powders like LivingFuel SuperGreens).

Carb Craving Supplement #2: Resveratrol. You may be familiar with this as the component of red wine and grapes that has been proven to increase lifespan in laboratory mice, but it is less know for it’s ability to improve insulin sensitivity, which means that your body is better able to upload glucose into muscle tissue for storage energy. To improve insulin sensitivity, you’d need about 100mg per day of resveratrol. To get my resveratrol hit, I personally mix Solar Synergy in a glass of water a few times a week. Be sure to get the “trans” form of resveratrol, which is the only truly effective form.

Carb Craving Supplement #3: CoEnzymeQ10. Also known as ubiquinone, this key component of your cell’s energy producing powerhouses (the mitochondria) is critical to improving your carbohydrate utilization. Many multi-vitamins and supplements have this already added in, so check your labels. I personally take “Race Caps”, from Hammer Nutrition, which is a good, high quality form of CoQ10 (use 15% referral discount code 80244). Take about 80-300mg daily.

Carb Craving Supplement #4: Fish Oil. Similar to resveratrol, the way that a high quality fish oil will help with appetite or carbohydrate cravings is that it enhances insulin sensitivity. I highly recommend you choose a triglyceride form of fish oil, like Pharmax. The triglyceride form of fish oil is more expensive, but it is far more well-absorbed and better utilized compared to it’s inferior “ethyl ester” form.

Carb Craving Supplement #5: Neurotransmitter and brain support supplements. So if you’re highly stressed, you do a lot of emotional eating, and you find yourself chewing your fingernails to the bone because you’re craving carbohydrates so badly at night, you likely need a bit of a brain fix. Supplements that literally tell your brain to settle down and quit craving carbohydrates include: L-glutamine (or you can just take a whole amino acid supplement like Master Amino Pattern), gamma-aminobutyric acid (also known as GABA), and D-phenylalanine. I’m a big fan of using Somnidren GH for the latter two (be sure to take it on an empty stomach before bed at night). Incidentally, these will also work pretty well for alcohol cravings.

Carb Craving Supplement #6: Gymnema Sylvestre. This stuff is pretty potent at reducing carbohydrate cravings. I am hesitant to recommend it to anyone with medical conditions, as I’m not certain of cross interactions with medications or medical conditions, but in a normal, healthy individual it will stop carb cravings in their tracks. If you put the powder on your tongue, it will make sugar taste like chalk. The only issue is that you need quite a bit to be effective, preferably about 4 GRAMS (not milligrams) three times per day.

Carb Craving Supplement #7: L-tryptophan. Steer clear of this stuff if you’re taking antidepressants, but this is the same substance that is found in smaller quantities in turkey meat and milk, and makes you tired after a big meal. It can be helpful in reducing carbohydrate cravings, and would also be found in a whole amino acid supplement like Master Amino Pattern. To reduce carbohydrate cravings, you’d want to take about 500-1500mg per day.

Carb Craving Supplement #8: Lipase. Lipase, which is found in many digestive enzyme supplements, is a common deficiency in people who have blood sugar fluctuations, and it can also helps break down fat and burn fat as a fuel. Rather than just getting an isolated form of lipase, I recommend you simply use a good digestive enzyme supplement immediately prior to your 2 biggest meals of the day, like lunch and dinner. I’m a big fan of Caprazyme, which is made by the same company that makes the resveratrol containing Solar Synergy.

Carb Craving Supplement #9: L-carnosine. As mentioned earlier, when you consume carbohydrates, you create a lot of metabolically damaging compounds “advanced glycation end-products” (appropriately abbreviated “AGE’s), and especially if you’re coming off a high carbohydrate diet, you should include supplements that keep any carbohydrates that you do take in from causing glycation. Take about 500-1000mg, 1-2x daily to stave off glycation.

Carb Craving Supplement #10: Acetyl-L-Carnitine. Not to be confused with L-carnosine, this is an acetylated form of L-Carnitine, which is formed by amino acids, and it is better utilized by your body than regular ol’ L-Carnitine. It’s role is to help transport fatty acids into your cell’s mitochondria for energy use, so it can basically help you switch over to burning fats as a fuel. You’d want to take about 500-2000mg daily.

Carb Craving Supplement #11: Chromium. Chromium assists with glucose metabolism, which is how you use carbohydrates as a fuel. It may also help to improve your insulin sensitivity. My favorite source of it is in the supplement Thermofactor, which also contains vanadium, which acts similarly to chromium. You’d simply take 1-2 capsules of Thermofactor prior to lunch and 1-2 capsules prior to dinner.

Carb Craving Supplement #12: Lipoic Acid. Take Lipoic Acid to assist with blood sugar stabilization and also to speed up carbohydrate utilization. It is in most antioxidant supplements, and my favorite sources is the meal replacement powder LivingFuel SuperGreens or LivingFuel SuperBerry. You’d need about 50-250mg Lipoic Acid daily to control carbohydrate cravings.

That’s about it.

Armed with this knowledge, you can now walk into your local bakery and laugh in the face of the chocolate croissants.

If you have questions, just leave them below in the comments section, and also be sure to check out these other articles:

Episode #160: How To Stop Carbohydrate Cravings In Their Tracks” and “5 Ways To Suppress Your Appetite Without Taking Any Special Pills or Capsules“.

Pinterest

30 Responses to “12 Dietary Supplements That Can Massively Control Your Most Intense Carbohydrate Cravings.”

  1. [...] 12 dietary supplements that can massively control your most intense carbohydrate cravings [...]

  2. [...] ~ In my response to Joseph, I mention Dietary Supplements That Can Massively Control Your Most Intense Carb Cravings. [...]

  3. musclegeek says:

    Vitamin B complex, omega-3's, L-glutamine, lipase, L-carnosine, Acetyl L-carnitine, and lipoic acid can all be had from a diet that includes plenty of healthy meat and liver (grass fed of course). L-tryptophan can be found in seafood, as can chromium. Liver is also a rich source of chromium. Why buy expensive supps when you can just eat em! YUM! You'll also be getting your healthy fats and tons of other vital nutrients at the same time.

  4. Charlotte Greenwood says:

    If I so wished, would I be able to take more than one of these supplements at a time? Eg, Chromium and L-Carnosine?

  5. Tony says:

    Hi Ben,
    I tried the Gymnema s. and it works like a charm on the tongue to kill sugar taste. I'm not sure how to make it work in a real life setting. In other words, is that 4g. supposed to be taken orally and swallowed, or just placed on the tongue? If it has to be placed on the tongue before eating a high sweet food, it's probably too easy to "avoid" that step. But if it were in my bloodstream, I think it would work better. Could you pls. clarify? Thanks, Tony

  6. Nico says:

    Hey Ben Greenfield,
    I want to start taking a B Vitamin to help me get rid of my intense carb cravings, which I think are caused by low serotonin and dopamine levels which I have(I have depression/anxiety). So I want to ask you if I should take Vitamin B6, Vitamin B12, or a Vitamin B complex to reduce carb cravings and depression/anxiety. Which is better? I bought some Vitamin B12, but it's 1000 mcg, and it seems that's too much.
    Also, what do you think of the sublingual form taken under the tongue? Methylcobalamin I think it's called.
    This is what I bought. Is it safe and is it effective?
    Thank you!

  7. Nico says:

    Is 1000 mcgs too much? Would 500 mcgs be safer?

  8. Maxine says:

    I am new to your site and I am staring the process to lose weight. I have been trying for a long time with no results after some testing I found out I was insulin resistant. I have no clue with it meant at the time and understand now why I was craving carbs so much. What I wanted to know was how are the pills to be taken? Do they have to be taken an a certain way to be more effective?, Should they be taken at before lunch when you wake up. Thanks

  9. Bernadette says:

    I am confused as to which supplements to buy and take? I have strong urges to eat breads, pastas, chips and candy? Which supplements do you suggest that I take and how any times a day?

  10. cynthia says:

    i have multiple sclerosis chronic pain , i am on prozac & pain med , i am over weight not a diabetic yet thankfully i am at my all time hi wt

    i crave rice pasta , cake cookies fruit snacks & canned mandrian oranges i eat chicken & rice almost daily please advise what to take my mother passed 23 months ago & i weighed less then ive got to lose weight & stop sugar / carb cravings please help / advise

    im not a chocolate eater i want sm thing sugary after each mail & in between i get nauseated if i do not eat every few meals this is wen

    i tend to reach for sugar stuff & wen i read or watch tv i like to have a snack i do not have teeth & i am allergic to all nuts & soy & corn &

    wheat makes it difficult i gained 10 pds in 3 wks eating these cookies usually i stay still wt wise i tend to get addicted to 1 sugary snack

    like this it used to be welches fruit snacks ive only ben on prozac for 1 month please help thanks

  11. cynthia says:

    ps this is cynthia again i am unable to do much exercise due to chronic pain in legs from m/s & also my back is messed up & chronic pain there ive had lots of injections & burned nerves thru radio frequency , i was brutally attacked in feb & my back was re injured at that time

    i can barely get around on sm days i just wanted to add this to my other comment im 42 with m/s & chronic pain

  12. AprilReign says:

    Cynthia, my heart goes out to you, because i have a similar complex of problems, i have Crohns, which is also an immune disorder, complicated by chronic infections (which were worsened by Remicade infusions) They surgically removed my terminal ileum removing my b12 receptor and bile reuptake receptor, the disease destroyed my gall bladder and i have a chronic bile problem, which makes for a chronic nausea problem. I take small sips of coke throughout the day, but due to the severity of the fatigue, arthritis, fibromyalgia and orthostatic intolerance, at times i can barely stand, constantly dizzy and weak. I try everything, but i can only take zofran for nausea occasionally, so the coke calories can add up, plus i often eat little due to the Crohns and it's hard to budge when chronically going in and out of starvation modes to rest digestive organs when inflamed & damaged. I am on pain meds but there is no desire on my part to keep increasing the dosage. I feel trapped. I have recently lost 20 lbs, and hope to keep going, but with all my problems its seems impossible to get guidance with such complex, chronic health issues. Let us know how you're doing, ok? It's important that we just don't give up.

  13. Bekki Smith says:

    Hello, I’m training for a IFBB bikini competition and I’m not over weight but I do need to lose like 10-15 lbs of fat. I am having horrible craving, what can I take? thank you:)

  14. Jackie LaBedz says:

    I have Vit B3,6 &12 defiencies. I was also told I am vitamin D deficient as well. I always eat sugar. Usually coffee with 3 teaspoons in each cup and snack on sugar coated cereals. I really need something that will help out. I am on the highest dose of wellbutrin and it has done nothing. Would you healthful information. Also I carry a lot of cellulite on my legs. I really enjoyed the article but I cannot take that many supplements in one day. I usually only eat once a day and I am never thirsty.

  15. jennshuffle says:

    Hi Ben, I stumbled on your website searching for some free advice on how to help myself stay off sugar. Would love to see our holistic Dr. but can't afford it right now. I've been trying off and on for ten years with no lasting success and have struggled with my blood sugar my whole life. Your advice goes beyond the typical advice I've read, so I'm curious to know what you'd recommend for me. I am looking at the Fat Loss pack you recommended for those struggling with carb cravings all day – which I do – but want to know what you'd recommend for someone with low energy and bouts of depression as well. I also don't handle stress very well. I'm almost 32 and still nursing my 1 year old a couple times a day. I'm taking vitamin D (5,000 IUs) and a thyroid supplement (Iodine, 30mg and L-Tyrosine 400mg/ day) which seems to help some but just not enough. Also, what's your opinion of Garcinia Cambogia? Nervous about taking while nursing but the few days I was on it seemed to help some – although I threw up after a rich dinner. Thanks so much!

    Jenn

  16. Cynthia says:

    Hi I can go all day without thinking about sugar but around 5-9 pm I go crazy with sugar cravings which of the 12 supplements would be good and how to take then

  17. nina says:

    seemes like a lot of these supplement are sold by the same co. do you work for them?

    • Sort of… Pacificfit.net is my website. It is a re-seller of a collection of products that I have researched, believe in and stand behind – which is why I also recommend them.

  18. nina says:

    so if someone is already lean but only wants to lose few pounds (less than five) what would you recommend if they are already eating mostly clean and exercise? I heard Acetyl Glutathione is good. Do you agree? Thanks.

  19. LCL002 says:

    Hi Ben, just found your informative article while doing an internet search. I so need your help! I am overweight and a eat too many carbs (Italian!). In addition, I am always craving sweets. I have tried so many things, but sadly have not had much luck. Yes, I know I need the willpower and discipline, but I've been an emotional eater for so many years. I just need help getting started. I have tried many diet pills as well as diets. I am very interested in what you had written about L-carnosine. and thought I would try this. In addition to hopefully stopping my sugar/carb cravings, I like the comments that I have read of what it does to people's skin, memory, etc. I am a 55 year old woman and am on an antidepressant. I appreciate your recommendation. Thanks so much Ben! Have a blessed day.

Leave a Reply

Google

Free Book From Ben

Get Ben's "Become Superhuman" Official Resource Guide!



Ben Greenfield Fitness Apparel

Monthly Donation

Monthly donation to keep the podcast going! Thanks for your support, and click here for a "one time" donation.

Twitter

Facebook

Subscribe in iTunes

subscribe in iTunes

Ben’s Encoder

Superhuman Encoder

The world's first wristband designed to harness your own body's energy.

Click here to discover how.

Superhuman Coach

Superhuman Coach

Blog Archives