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Top Nutritional Supplements for Fighting Insulin Resistance

Hand holding supplement pills - Top Nutritional Supplements for Fighting Insulin Resistance

If you have insulin resistance, it makes sense to want to do everything you possibly can to reverse the situation and maintain your health in the long term. Reversing insulin resistance can stop it from turning into type 2 diabetes (diabetes mellitus) and also improving mental health. 

Insulin resistance causes elevated blood sugar levels which, over time, can lead to dangerous health conditions like type 2 diabetes and metabolic syndrome. 

To help you best address this diagnosis, this blog will explain exactly what insulin resistance is, the factors that can impact it, and the top fighting insulin resistance supplements.

What is Insulin Resistance?

Insulin resistance is a condition that can develop due to unhealthy diet, genetics, and other lifestyle factors. When you’re insulin resistant, your body has issues taking in and using insulin. The hormone insulin is produced by the pancreas. It is used to help the glucose circulating in your blood enter, and be used, by cells in your muscles, fat, and liver. This glucose is used for energy. 

Typically, the process is relatively straightforward. The blood sugar content rises after we eat and so the pancreas releases insulin into the blood to bring down your sugar level or glucose levels. 

With insulin resistance, these cells do not respond to the insulin secretion and are unable to take up the blood glucose properly. In a way, insulin resistance limits glucose metabolism. This results in the pancreas producing higher amounts of insulin. Over time, due to an increased insulin level and higher blood sugar levels, the cells may become even more resistant to the hormone.

Eventually, the pancreas can become damaged and fail to properly produce insulin at all, leading to conditions like type 2 diabetes.  

What Factors Impact Insulin Resistance?

Fortunately, there are a few things you can do to fight insulin resistance naturally

While supplementation is helpful for improving insulin resistance, making lifestyle changes is also important. 

Physical activity and exercise can play a significant role in balancing insulin and blood sugar levels. And we don’t mean that you have to start training and running marathons, as little as 30 minutes of activity, a few times a week, can be enough to make a difference. 

The key is to find an activity you enjoy, like walking or swimming and do it consistently. Try to elevate your heart rate but do not feel like you need to push yourself too far beyond your limits for it to count. You can also adopt an exercise plan for insulin resistance if you prefer something more organized. 

What you eat is also a factor that impacts insulin resistance. High blood pressure, obesity, and other issues related to cardiovascular are found in people with insulin resistance. Therefore, it’s important to make diet changes to improve your health. A healthy diet, with limited processed foods and carbohydrates, is beneficial. Try instead to eat more whole foods like fruits and vegetables. Focus on fibre, protein, and healthy fats. 

These dietary shifts can support weight loss and reduce blood sugar spikes, helping your body maintain healthy insulin levels.

Top Nutritional Supplements for Fighting Insulin Resistance

As we mentioned, supplementation goes hand in hand with exercise and healthy eating when trying to reduce insulin resistance. Here are the insulin resistance supplements:

Inositol

Commonly referred to as vitamin B8, Inositol is actually a sugar that can assist the body in processing insulin. 

Insulin resistance is particularly problematic for women with PCOS. A comparative study found that the prevalence of insulin resistance in patients with PCOS was 64%. These numbers are not really a surprise as weight gain is a commonly reported symptom of PCOS, and the more weight one carries, the greater the impact on insulin production. 

Taking inositol for insulin resistance can result in small weight loss, improved glucose to insulin levels, and a reduced risk of developing insulin-related health issues. 

Ginger

Ginger does more than settle an upset stomach! A meta-analysis of data found that ginger, when taken over 1-3 months, can lower HbA1C by 1.0%. HbA1C is glycated hemoglobin and is your average blood sugar level over a 3 month period. 

One of the things ginger can do is help your body better metabolize and absorb glucose, reducing blood sugar levels, which, in turn, reduces insulin production. 

Berberine

Berberine is a compound of roots and stems from a number of plants like phellodendron, goldenseal, and tree turmeric. 

Popular in traditional Chinese medicine, berberine is growing in popularity, showing itself effective for a variety of health conditions

Magnesium

Magnesium is an important mineral that can help increase insulin sensitivity. In one study, non-diabetic subjects with insulin resistance given oral magnesium over three months saw an increase in insulin sensitivity. 

While more study is needed to uncover the clinical implications of these findings, the outlook is generally positive. 

Besides, there are lots of good reasons to take magnesium. It can support energy production as well as muscle and nerve function. 

Chromium

Chromium is a mineral that plays a significant role in the metabolism of carbohydrates and fat. It works to boost the effectiveness of insulin in the body. 

A 2014 study found that chromium supplements improved patients’ average blood sugar levels over a three-month period.

The research found that over 200mg of chromium is necessary to see a beneficial effect. But, further research is needed to determine the long term benefits and safety of chromium at such levels. 

Zinc

Zinc is another important mineral and impacts the body’s ability to release, store, and process insulin. 

A 2017 study found that individuals with type 2 diabetes have lower-than-normal levels of zinc in their bloodstream. What’s more, a 2018 study published in the Journal of Diabetes, found that zinc both improved insulin sensitivity and reduced blood sugar levels. And, as type 2 diabetes progresses, oxidative stress can do damage to the body’s cells. Zinc may be able to protect cells from some of this damage. 

Improve Insulin Resistance with Inositol Australia

Before you address insulin resistance with supplementation, be sure to talk to your doctor. You want to make sure that any supplements you do take are going to work to your benefit. And while many people consider natural supplements to be completely harmless, the fact is, these substances could interfere with other medications or treatments. 

Once you have the go-ahead, reach out to Inositol Australia for high-quality inositol powder. We have been supplying the country with the best inositol powder since 2006. Visit our shop or read our customer reviews to learn more!

Sources

Healthline. (2022). Insulin and Insulin Resistance — The Ultimate Guide. Retrieved April 4, 2022.

Inositol Australia. (2022). How To Treat Insulin Resistance Naturally. Retrieved April 4, 2022.

Inositol Australia. (2022). 3 Best Insulin Resistance Exercise Plans for Women. Retrieved April 4, 2022.

Inositol Australia. (2022). Inositol for PCOS | Inositol Australia | Vitamin B8 | Myo Inositol Powder. Retrieved April 4, 2022.

DeUgarte, C. M., Bartolucci, A. A, and Azziz, R. (2005). Prevalence of insulin resistance in the polycystic ovary syndrome using the homeostasis model assessment. Fertility and Sterility. 83(5):1454-60. Retrieved April 4, 2022.

Inositol Australia. (2022). Inositol Powder For Insulin Resistance. Retrieved April 4, 2022.

Unfer, V., Carlomagno, G., Dante, G., and Facchinetti, F. (2012). Effects of myo-inositol in women with PCOS: a systematic review of randomized controlled trials. Gynecological Endocrinology.  28(7):509-15. doi: 10.3109/09513590.2011.650660. Retrieved April 4, 2022.

Zhu, J., Chen, H., Song, Z., Wang, X., & Sun, Z. (2018). Effects of ginger (Zingiber officinale Roscoe) on type 2 diabetes mellitus and components of the metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. Evidence-based complementary and alternative medicine, 2018. Retrieved April 4, 2022.

Healthline. (2022). Berberine: A Powerful Supplement With Many Benefits. Retrieved April 4, 2022.

Lan, J., Zhao, Y., Dong, F., Yan, Z., Zheng, W., Fan, J., & Sun, G. (2015). Meta-analysis of the effect and safety of berberine in the treatment of type 2 diabetes mellitus, hyperlipemia and hypertension. Journal of ethnopharmacology, 161, 69-81. Retrieved April 4, 2022.

Guerrero-Romero, F., Tamez-Perez, H. E., Gonzalez-Gonzalez, G. E., Salinas-Martinez, A. M., Montes-Villarreal, J., Trevino-Ortiz, J. H., & Rodriguez-Moran, M. (2004). Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial. Diabetes & metabolism, 30(3), 253-258. Retrieved April 4, 2022.

Mayo Clinic. (2022). Pros and cons of taking a magnesium supplement. Retrieved April 4, 2022.

Suksomboon, N., Poolsup, N., & Yuwanakorn, A. (2014). Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes. Journal of clinical pharmacy and therapeutics, 39(3), 292-306. Retrieved April 4, 2022.

Maret, W. (2017). Zinc in pancreatic islet biology, insulin sensitivity, and diabetes. Preventive nutrition and food science, 22(1), 1. Retrieved April 4, 2022.

Ranasinghe, P., Wathurapatha, W. S., Galappatthy, P., Katulanda, P., Jayawardena, R., & Constantine, G. R. (2018). Zinc supplementation in prediabetes: A randomized double-blind placebo-controlled clinical trial: 糖尿病前期补充锌治疗: 一项随机双盲安慰剂对照临床试验. Journal of diabetes, 10(5), 386-397.Retrieved April 4, 2022.

Marreiro, D. D. N., Cruz, K. J. C., Morais, J. B. S., Beserra, J. B., Severo, J. S., & De Oliveira, A. R. S. (2017). Zinc and oxidative stress: current mechanisms. Antioxidants, 6(2), 24. Retrieved April 4, 2022.

Johns Hopkins Medicine. (2022). Metabolic Syndrome | Johns Hopkins Medicine. Retrieved April 4, 2022.

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