Research synthesisLow evidenceMixed effect size4 studies · 2 beneficial · 2 neutral · 0 harmful
Across 4 studies, 2 reported beneficial moderate-sized effects on fasting plasma glucose, while 2 reported neutral small-sized effects, indicating mixed evidence. The most studied dose was 1 g/day, and effects were observed in clinical populations (type 2 diabetes and PCOS) over a median study duration of 169 days.
- Effective dose range: 1 g/day
- Studied populations: adults with type 2 diabetes, women with polycystic ovary syndrome (PCOS)
Caveats: The evidence is mixed, with two meta-analyses showing significant benefit and one meta-analysis and one RCT showing no significant effect. The largest meta-analysis (n=2041) reported a neutral effect, suggesting that the overall benefit may be small or inconsistent. All studies were conducted in clinical populations; results may not generalize to healthy individuals. The median study duration was 169 days, indicating that effects may require long-term supplementation.
Generated Jul 15, 2026