Gymnema: Benefits, Uses, and Risks

Gymnema sylvestre, often called the sugar destroyer, is a unique herb renowned for its ability to reduce sugar cravings, support healthy blood sugar balance, and promote metabolic functions.

Discover six remarkable benefits of Gymnema and learn about potential risks to make informed decisions about its use.

What is Gymnema?

Gymnema sylvestre is a woody climbing vine native to the tropical regions of India, Sri Lanka, Africa, and Australia. 

Traditionally known in Ayurvedic medicine as gurmar, which means sugar destroyer, Gymnema has been used for centuries to support balanced glucose metabolism and normal digestive function.

Because of its numerous health benefits, Gymnema has become a popular remedy available in various convenient forms, such as a liquid Gymnema sylvestre leaf extract, tea, or powder. 

The primary bioactive component found in this medicinal herb is gymnemic acid, a triterpenoid structurally similar to glucose. It’s known for its unique ability to temporarily block the sweet taste receptors on the tongue.

As a result, any sugary food eaten after consuming Gymnema tastes bland for 30 minutes to a few hours afterward.

Many individuals utilize this intriguing mechanism to support their weight loss efforts, as it helps diminish the attraction to sugary foods that often derail healthy eating plans.

Additionally, research published in Frontiers in Pharmacology notes that Gymnema sylvestre contains compounds with potential antioxidant, antimicrobial, and lipid-supportive properties and may support digestive functions, promote liver health, and contribute to weight management.¹

These findings highlight Gymnema’s potential as a versatile botanical to promote overall health and well-being.

Watch the video below to learn why Gymnema is the best herb to curb sugar and carb cravings.

6 incredible Gymnema benefits 

Gymnema is a multifaceted plant with a unique combination of health-promoting properties that may help manage sugar intake and promote metabolic health.

Here are six potential benefits of Gymnema sylvestre.

1. Helps curb sugar cravings

Gymnemic acid binds to the sweet taste receptors on your tongue, reducing the perceived sweetness of sugary foods. This temporary effect may help support healthier eating habits by making sweet foods less appealing.

A study published in Nutrients found that gymnemic acid significantly reduced the desire to consume high-sugar sweet foods, such as chocolate, and decreased their perceived pleasantness, particularly in individuals who self-identified as having a “sweet tooth.”²

2. Promotes healthy digestion

“Gymnema not only helps reduce sugar consumption but also slows sugar absorption in the intestines, which supports insulin balance,” explains Dr. Berg. “This makes it an excellent option for those seeking to enhance their metabolic health.”

Additionally, research published in The Journal of Nutritional Biochemistry found that gymnemic acid supports gut barrier integrity, gut microbial diversity, and lipid metabolism, further highlighting Gymnema’s potential benefits for promoting metabolic and digestive health.³

3. Supports cellular insulin signalling  

Over time, high-carb diets can lead to reduced responsiveness to insulin, which has been linked to various metabolic imbalances.

A study published in the Journal of Medicinal Food observed that Gymnema sylvestre was associated with normal markers of insulin sensitivity and post-meal glucose regulation, highlighting its potential role in supporting metabolic function and steady energy levels.⁴

4. Aids weight management 

Gymnema may be a powerful tool for weight management. By helping curb sugar cravings and supporting normal blood sugar levels, this herb may help reduce the desire for carb-heavy and sugary foods.

Additionally, by supporting normal post-meal blood sugar responses, Gymnema may contribute to feelings of satiety, thereby reducing the urge to snack between meals.

A study published in Nutrients found that Gymnema may help support normal fasting blood glucose levels and body composition in overweight individuals. It was also associated with lower expression of resistin, a hormone produced by fat cells that can influence metabolic health.⁵

Interestingly, the study found that alongside berberine, another plant-based compound known for supporting metabolic balance and insulin function, Gymnema offered complementary benefits.

The researchers suggest that when used together under professional guidance, these two natural compounds may work in combination to promote healthy body composition and overall metabolic balance with minimal side effects.

5.  Enhances the body’s antioxidant defenses

Gymnema contains naturally occurring antioxidant compounds, which may support the body’s natural defenses against oxidative stress–a process that can affect cellular function over time.

Research published in Pharmacognosy Journal highlights Gymnema’s antioxidant potential, noting its diverse range of bioactive compounds, including gymnemasides, oleanines, flavonoids, tannins, and vitamins such as folic acid and ascorbic acid.⁶

These compounds are thought to interact with free radicals and may play a role in the body’s natural processes related to cellular maintenance and balance.

6. Supports cardiovascular health

Gymnema sylvestre has been studied for its potential role in supporting normal lipid metabolism by helping maintain balanced levels of low-density lipoprotein (LDL), high-density lipoprotein (HDL), and triglycerides. These effects may contribute to overall cardiovascular wellness and support blood vessel integrity.

A study published in Metabolites found that Gymnema was associated with normal blood lipid concentrations and balanced insulin signaling in the liver, which has been linked to better circulatory health and cardiovascular wellness.⁷

How to use Gymnema

Gymnema can be consumed in various forms, such as teas, powders, capsules, and liquid extracts. 

Many people take Gymnema sylvestre extract in capsules with a standard dosage ranging from 100 to 400 milligrams. Gymnema is typically recommended once or twice daily before meals to support glucose metabolism.

To benefit from its sugar-blocking effects, Gymnema must be exposed directly to the tongue, which can be achieved by drinking tea made from Gymnema sylvestre leaves. 

To prepare Gymnema tea, steep 1 to 2 grams of dried leaves in hot water for 5 to 10 minutes, strain, and consume around 10 minutes before you eat.

Liquid Gymnema sylvestre leaf extracts offer a fast-acting alternative as you can place a few drops on your tongue or mix them with water. Another option is to chew a small amount of dried Gymnema leaves before a meal.

Safety and risks of Gymnema

While Gymnema sylvestre supplementation is generally considered safe when used appropriately, it’s essential to be aware of some potential side effects.

Because Gymnema can lower blood sugar levels, individuals taking diabetes medications should consult a healthcare provider for personalized guidance before using Gymnema to minimize the risk of hypoglycemia.

Additionally, Gymnema may cause gastrointestinal discomfort in some individuals, particularly if taken on an empty stomach. Therefore, it’s best to take Gymnema with food, starting with a lower dose and gradually increasing it to the optimal amount based on your body’s response.

Individuals allergic to plants belonging to the Apocynaceae family, such as periwinkle, oleander, hoya, or milkweed, should avoid Gymnema sylvestre as it may trigger an allergic reaction.

Furthermore, due to limited research on the safety of Gymnema during pregnancy and breastfeeding, it’s advised to avoid its use during these periods unless otherwise instructed by a healthcare professional. 

FAQ

Sources

1. https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2019.01223/full ?
2. https://www.mdpi.com/2072-6643/12/4/1046 ?
3. https://www.sciencedirect.com/science/article/abs/pii/S0955286324001426 ?
4. https://www.liebertpub.com/doi/abs/10.1089/jmf.2020.0024 ?
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC11280467/ ?
6. https://www.phcogj.com/article/835 ?
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC10142569/ ?