The pancreas, an organ located in the abdomen in our body, secretes insulin. Insulin helps the cells to absorb and use glucose. When the blood sugar level rises excessively, it reduces the cells’ absorption and use of blood sugar. This is insulin resistance. High blood sugar level results in the pancreas working very hard to produce the required insulin. If the level stays high for a long-time, the pancreas loses its ability to produce and release insulin. This can lead to type 2 diabetes. This is the reason insulin resistance is often referred to as pre-diabetes. In this article, we’ll discuss the best insulin resistance supplements.
Several nutrient supplements are being studied and are proven to reduce insulin resistance. However, if you plan to add nutritional supplements to your diet, you should discuss it with your healthcare provider or doctor.
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Contents
Best Insulin Resistance Supplements
Here are some of the best insulin resistance supplements.
Probiotics
An unhealthy gut increases the risk of many diseases, including diabetes and insulin resistance. Probiotics contain bacteria that are beneficial for us. People who added probiotics to their diet noticed a fall in blood sugar levels.
Lactobacillus and bifidobacterium are probiotics that have beneficial effects on biomarkers of insulin resistance. Taking probiotics with more than one beneficial bacteria is considered more helpful and keeps the pancreatic cells healthy.
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Vitamin D
It can significantly improve blood sugar control in your body and increase its insulin response. Vitamin D deficiency is a risk for type 2 diabetes as it is an essential factor in insulin secretion.
It is available in various forms, and you might need to consult with your doctor to know which dose is best for you. Vitamin D is naturally found in Salmon, Cod liver oil, mushrooms, etc. Some foods fortified with vitamin d include cow’s milk, orange juice, and soy milk. It is one of the important insulin resistance supplements.
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Magnesium
People diagnosed with pre-diabetes or type 2 diabetes often show low levels of Magnesium. Magnesium is the mineral directly involved in insulin secretion in our body.
Ensure that magnesium intake is included in your meal to enhance its absorption.
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Chromium
It increases your body’s ability to use carbs for energy. Chromium is also for the body to metabolize fats and carbohydrates, and a lack of chromium increases your body’s insulin needs.
As chromium levels in the body tend to decrease with age, supplements with 200-1000 mcg chromium a day can help you regulate blood sugar levels.
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Alpha-Lipoic Acid
It is a powerful antioxidant in your liver. Fasting blood sugar level decreases when you increase the intake of ALA. In obese people, triglyceride accumulation leads to insulin resistivity, and ALA significantly lowers triglyceride accumulation in skeletal muscles.
Oxidative stress can cause pre-diabetes, and ALA helps to reduce oxidative stress caused by high blood sugar levels. A healthy body makes ALA on its own, but it is also in liver meat and yeast (Brewer’s yeast).
Zinc
One of the main insulin resistance supplements is Zinc. This is one of the essential minerals that help the body secrete and store insulin. It also helps in the pancreas’ activity, increases insulin sensitivity, and protects cells from oxidative stress.
Zinc deficiency is in people with glucose intolerance. The body does not store zinc, so it is necessary to include it in the daily diet. You can naturally find it in shellfish, legumes, flaxseeds, cashews, and eggs.
Cinnamon
This spice is rich in antioxidants and has anti-inflammatory properties, and it can help with the inflammation caused due to high sugar levels in the body.
It has a spicy-sweet flavour and can be an addition to all types of cuisines. It is one of the important insulin resistance supplements.
Herbs And Spices
Various herbs and spices are of use for medicinal properties. Fenugreek, turmeric, ginger, and garlic have increased insulin sensitivity. Also turmeric contains antioxidants and anti-inflammatory curcumin, and ginger has an active component that makes sugar receptors on muscle cells more active.
Including these spices in the daily meal can improve blood sugar levels, but more research is necessary to prove their effect on insulin sensitivity.
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Conclusion
These were the best insulin resistance supplements. Along with dietary changes and improvements, an ideal lifestyle is also necessary to control insulin resistance and blood sugar levels. Physical exercise increases muscular activity and the absorption and use of glucose. Lack of sleep has also shown a decrease in insulin sensitivity. Increasing your sleep quality and getting a proper amount of sleep can reverse its effects on insulin sensitivity.
Stress leads to the release of hormones like glucagon and cortisol, responsible for increasing blood sugar levels. Also continuous stress can have a highly negative impact on the working of the pancreas. Fortunately, there are many ways to control and reverse pre-diabetes. Before trying supplements, consult with your doctor to know what is best for you and maintain a healthy lifestyle.
Amy Mackelden is a freelance writer, editor, and disability activist. She’s the weekend editor at MalePatternFitness, and her bylines include Cosmopolitan, Marie Claire, ELLE, The Independent, Nicki Swift, Bustle, xoJane, and HelloGiggles. She’s written about health for MS Society, MS Trust, The Checkup, The Paper Gown, Folks, HelloFlo, Greatist, and Byrdie.
