Let’s discuss the best supplements for insulin resistance in Type 2 Diabetes.
What is insulin resistance?
Insulin Resistance is essentially the body’s decreased ability to respond effectively to insulin. It’s caused by genetics and lifestyle factors and is commonly observed in Type 2 Diabetes and Metabolic Syndrome.
At its core, insulin resistance occurs when the body’s cells become less responsive to the hormone insulin, which helps in regulating blood sugar levels. This resistance leads to elevated blood sugar levels, prompting the pancreas to produce even more insulin in an attempt to compensate. Over time, this can strain the pancreas and eventually lead to type 2 diabetes.
Insulin resistance can be tested using a fasting insulin blood test or a glucose tolerance test can be conducted. Research shows a strong association between insulin resistance and gut microbiota, which helps certain vitamins and nutrients that your body needs to stay healthy, so we know diet plays an important part.
Can you reverse insulin resistance?
Yes, reversing insulin resistance is possible through lifestyle changes such as adopting a balanced diet, engaging in regular exercise, and managing stress effectively.
The crux lies in addressing the root causes of insulin resistance. By adopting a multifaceted approach encompassing dietary changes, regular physical activity, stress management, and adequate sleep, individuals can significantly enhance insulin sensitivity and mitigate the adverse effects of insulin resistance. Moreover, engaging in regular exercise, particularly aerobic and resistance training, can enhance muscle sensitivity to insulin and promote glucose uptake, aiding in the reversal of insulin resistance.
Using Diet and Nutrition to Reverse Insulin Resistance
It’s not just about how much you eat but also the type of carbs you choose. By choosing carbs that are low on the glycemic scale, it helps keep your blood sugar levels in check after meals.
Focusing on incorporating whole foods rich in fiber, lean proteins, and healthy fats while minimizing refined carbohydrates and sugars can further bolster metabolic health. When you fill-up on complex carbs, especially the unrefined ones, and loading up on fiber can really amp up your body’s sensitivity to insulin.
Changes in the levels of certain nutrients in your body can mess with how well your blood sugar is regulated and how sensitive your body is to insulin, especially if you have type 2 diabetes. This can sometimes make things worse and lead to complications.
So, scientists have been diving deep into the effects of taking extra nutrients to see if they can help control blood sugar better. And guess what? A ton of research suggests that there’s a clear connection between these nutrients and how well your body handles sugar levels.
Supplements to Reverse Insulin Resistance
Disclaimer: More research needs to be done on supplements and insulin resistance but the results are promising! Deficiencies in micronutrients can have a strong influence on type 2 diabetes management and insulin resistance.
You shouldn’t need a supplement if you are eating a well-balanced diet but I know that’s not always the case. I’ve linked my favorite brands for each supplement that can be purchased directly from my Fullscript online store (I do receive a very small commission on purchases and appreciate your contribution to keeping Dietitian Jess Nutrition running).
Some studies show an association between low Vitamin D levels and decreased insulin resistance. Most adults (especially those living in more seasonal environments) are deficient in Vitamin D so it’s a supplement I widely recommend. See the Current DRI recommendations for Vitamin D in the chart below.
We typically think about heart disease when thinking about polyunsaturated fatty acids but we see additional benefits in diabetes management. These lipid mediators help decrease inflammation associated with insulin resistance. Plus we know that cardiovascular disease is a major cause of death in diabetes.
An inverse relationship between magnesium intake and diabetes prevention has been established. An association can also be established in glucose control and reduced insulin resistance.
Beneficial effects of chromium supplementation through systemic review and meta-analysis showed lowered fasting glucose, insulin, and A1c.
Vitamin K can support a beneficial role in glucose homeostasis and be associated with greater insulin sensitivity. (A good 2 in 1 option is taking this to get K and D).
Reversing insulin resistance can lead to improved blood sugar control, reduced risk of type 2 diabetes, and enhanced overall well-being. If you have any questions about which of these supplements might be right for you, consult with a qualified healthcare provider.
If you’re looking for information on Type 2 Diabetes Supplements I shared more information in an earlier post.
