Insulin resistance training can be beneficial when managed correctly, it can help with conditions such as polycystic ovary syndrome (PCOS) and diabetes. Insulin sensitivity is essential for the body’s overall health – the more insulin-sensitive your body is, the better it is for removing blood sugar – something necessary for healthy balanced blood sugar.
A healthy diet and exercise cannot be overlooked when it comes to managing blood sugar levels, but supplements for insulin resistance should be used alongside these. We will look at the benefits of using various supplements for insulin resistance.
Why Supplements are Helpful for Insulin Resistance
An impaired blood sugar metabolism can lead to serious health issues, including type 2 diabetes, metabolic syndrome, and coronary artery disease. Lifestyle habits and genetics play a significant role in insulin resistance. For example, a diet that is high in processed foods and saturated fats can impair insulin sensitivity. Lack of exercise and smoking can also exacerbate the risk factors.
Supplements, alongside a balanced diet, managing stress, and maintaining a healthy weight can significantly reduce the risk of developing insulin resistance and therefore avoid the health complications that come hand in hand with it.
It is necessary to consult with a healthcare professional when you want to manage insulin resistance. Your medical history and individual needs should be considered and personalised guidance is recommended.
Best Supplements for Insulin Resistance
Without further ado, let’s delve into the power of supplements when it comes to combating insulin resistance.
Magnesium supplements are highly recommended when it comes to improving insulin sensitivity. Magnesium deficiency can increase insulin resistance. Intracellular magnesium plays a big role in the process of insulin receptors.
However, magnesium deficiency isn’t the only time that you should consider taking magnesium supplements. A study
found that taking these supplements for 4 months improved insulin sensitivity for people with and without diabetes.
Deficient people should take magnesium, regardless. However, if you are trying to improve insulin sensitivity, taking these supplements will bring benefits. Magnesium citrate is most recommended due to the fact it has good absorption.
Including cashews, almonds, pumpkin seeds, and spinach in your diet will also ensure that magnesium intake is adequate.
While underrated, inositol is a great option if you want to improve insulin sensitivity. In particular, post-menopausal women benefited from inositol, when taking this supplement indicated a decrease in insulin resistance.
It is recommended that you take myo-inositol every day. A combined intake with di-chiro increases the benefits.
While men and women can take inositol, it is particularly beneficial for women, with a wealth of research finding that it helps to decrease the possibility of PCOS
as well as diabetes.
There are multiple studies into the correlation between zinc and insulin resistance. Promisingly, research
has shown that zinc supplementation can improve symptoms of PCOS and lower the chance of developing type 2 diabetes, too.
Avoiding a diet with lower zinc intake is highly recommended, this can be done through zinc supplementation.
You can also get zinc from foods such as pumpkin seeds, cashews, eggs, and oysters. Ensuring that you have a healthy diet is one of the best ways that you can increase insulin sensitivity and reduce insulin resistance.
Apple Cider Vinegar
You may be sceptical about the benefits of apple cider vinegar, and rightly so. This has been something of a fad in the mainstream media, claiming to solve and help many issues and health problems.
That being said, the management of blood sugar levels is one thing that it does help with. It is not necessarily the apple cider vinegar, per se, but the acetic acid content that is prevalent in it. It is this that helps blood glucose levels to be at a healthy range.
We would recommend diluting apple cider vinegar with water to minimise damage to teeth and the oesophagus.
Vitamin D has been found to play a vital role in insulin function and glucose metabolism. Research has suggested that it enhances insulin sensitivity and promotes insulin production – these two things imply that it will be beneficial for those who have insulin resistance.
A large part of the population is deficient in vitamin D, which makes supplementing so much more important. We simply cannot rely on the sunshine to keep our vitamin D levels at a healthy level. Vitamin D deficiency is problematic for many of our body’s functions, including insulin regulation.
It is highly recommended that you consult a healthcare professional before using vitamin D as a comprehensive treatment for insulin resistance.
Can Supplements for Hangover Relief Also Help with Insulin Resistance?
Yes, the use of the best hangover supplements may indeed help with insulin resistance. Some supplements, such as those containing vitamins B and C, can support liver function and reduce oxidative stress, which may in turn improve insulin sensitivity. Always consult with a healthcare professional before taking any new supplements.
Vitamin E is known for its antioxidant properties. This is relevant in regards to insulin resistance as it helps to protect cells from any oxidative stress, a condition that has been associated with type 2 diabetes and insulin resistance.
Oxidative stress may disrupt insulin signalling which can lead to resistance. As a result, it is believed that Vitamin E will play a crucial role in keeping stress hormones at bay and reducing insulin resistance.
There are also suggestions that Vitamin E in supplement form can improve glycemic control for those with type 2 diabetes. Incorporating Vitamin E into your diet could be a beneficial attempt to enhance sugar control in your body.
You can get Vitamin E from foods such as sunflower seeds, broccoli, eggs, and oatmeal, just to name a few. Taking supplements is, however, the best way to enhance insulin sensitivity and assist in treating insulin resistance.
Chromium supplementation is believed to enhance insulin action, thus improving the transportation of glucose into the cells. In fact, chromium has been found to help manage insulin resistance and type 2 diabetes.
For those with impaired glucose tolerance, chromium supplementation can help with reducing blood sugar levels and increasing insulin sensitivity. This research is based on a randomized controlled trial hence consulting a healthcare professional is essential.
Berberine is a bioactive compound found in multiple plants. In recent years it has gained a large degree of recognition for its health benefits and the potential for it to aid in improving insulin sensitivity.
Studies have found that berberine can reduce blood sugar levels and, thus has been found to help in improving insulin sensitivity, too.
Berberine enhances glucose metabolism in cells, reduces glucose production in the liver, and results in increased insulin sensitivity.
Curcumin is an active ingredient in turmeric and has been used in traditional medicine for centuries. Its antioxidant and anti-inflammatory properties make it incredibly popular when the aim is to reduce oxidative stress and reduce inflammation – both of which are associated with insulin resistance.
Curcumin is believed to promote weight loss and improve glucose metabolism, both of which have been proven to be associated with insulin sensitivity. Curcummin’s anti-inflammatory properties contribute immensely to its ability to lower blood sugar levels and lower insulin resistance.
Managing your blood sugar levels requires consistent action. Lifestyle changes, a nutritional balance, and supplements will all suffice when it comes to monitoring insulin levels. It is possible to improve insulin sensitivity and metabolic fuel, both of which should never be overlooked.
In order to ensure that you avoid help complications as a result of insulin resistance, exercise, a balanced diet, and supplements are integral if your aim is to reduce insulin resistance. Always consult a professional before using supplements such as vitamin D to manage your insulin levels and blood sugar levels.
What is insulin resistance?
Insulin resistance is a condition where your body’s cells don’t respond properly to the hormone insulin, which leads to elevated blood sugar levels. It’s often a precursor to type 2 diabetes and can increase the risk of other health problems such as polycystic ovary syndrome.
Can supplements help with insulin resistance?
Yes, certain supplements may help manage insulin resistance when used in conjunction with a healthy diet and lifestyle.
What are the top supplements for insulin resistance?
As with everything, individual responses vary, some supplements that have shown promise in improving insulin sensitivity include:
Berberine has been found to help lower blood sugar levels and improve insulin sensitivity.
Chromium is a mineral that may enhance the action of insulin.
Magnesium plays a role in insulin function and may help improve sensitivity.
Adequate vitamin D levels are important for insulin sensitivity. Similarly, low vitamin D levels can reduce insulin sensitivity.
Should I take supplements without consulting a healthcare professional?
It’s essential to consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take any other medication. They can help determine the right supplements and dosages for your specific needs.
Can supplements replace a healthy diet and exercise for managing insulin resistance?
No, supplements should complement a balanced diet and regular exercise. A healthy lifestyle, including diet and exercise, remains the cornerstone of managing insulin resistance and lowering the risk factors of other health problems.
Are there any side effects or interactions to be aware of?
Some supplements may have side effects or they may interact with medications. It’s crucial to discuss potential interactions with your healthcare provider and monitor for any adverse effects. It’s also recommended that you get tested to ensure that you are/are not insulin resistant.
How long does it take to see results from supplements for insulin resistance?
The time it takes to see results can vary from person to person. Consistency in taking the supplements and maintaining a healthy lifestyle is key. It may take several weeks to months to notice significant improvements. For example, magnesium citrate supplements were only effective in the studies when taken for 4 months.
Can supplements prevent diabetes if I have insulin resistance?
While supplements may help manage insulin resistance, there are no guarantees that they can prevent diabetes. Lifestyle changes, including diet and exercise, play a more significant role in diabetes prevention. Working on removing excess weight could be more beneficial.