White mulberry leaf (Morus alba)
What it is
Contains 1-deoxynojirimycin (DNJ), a natural alpha-glucosidase inhibitor that works similarly to the prescription diabetes drug acarbose. Small trials show it significantly reduces post-meal blood sugar spikes when taken before carbohydrate-rich meals. The mechanism is well characterised. May cause gas and bloating as undigested carbs ferment in the colon, similar to acarbose.
Dose
1,000–3,000 mg/day leaf extract before carbohydrate meals; may cause gas similar to acarbose
Time of day & tips
Take 15–30 min before carbohydrate-heavy meals. Start at a low dose to assess tolerance — it can cause gas and bloating initially. Avoid with diabetes medication without monitoring.
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