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Insulin resistance is becoming an increasingly common issue in the US, with recent research showing that up to 40% of young Americans have some problem with it. When cells resist insulin, it significantly strains your pancreas to produce more of this essential hormone, leading to potential health issues.
The good news is that various strategies can enhance your natural insulin sensitivity, ranging from lifestyle changes to what is now a wide range of supplements for insulin resistance. However, the catch when it comes to insulin resistance supplements is that while there have been many clinical trials, many of the supplements out there don’t use the exact dosages shown to improve insulin resistance.
And while you’d think that would mean they can’t make health claims, it doesn’t; many of them simply say that they contain the ingredients demonstrated actually to improve insulin resistance.
That’s where this guide comes in. Yes, we do have a product recommendation here. You’ll see why we rated it as the number one supplement for diabetes and blood sugar management. It’s one of only two or three supplements on the market that do things correctly. We’ll have a handy table below to check the recommended doses.
Editors Note: Our recommendation is SugaSafe. It’s well-dosed and comes with a money-back guarantee, positive reviews, and third-party testing, so you know you’re getting what it says on the label.
The Best Individual Supplements for Insulin Resistance
Cinnamon
Cinnamon contains compounds known as polyphenols, which are phytochemicals that have been shown to reduce insulin resistance. Studies have indicated that cinnamon polyphenols can activate insulin receptors and increase cellular glucose uptake. However, it’s important to note that trials have shown that cinnamon doesn’t do much to stabilize blood sugar levels in completely healthy individuals. It’s also worth mentioning that individuals with liver disease should exercise caution when using cinnamon supplements.
- Most Common Trial Dosage: 1-6 grams
Gymnema Sylvestre
Gymnema Sylvestre is an herb commonly used to manage blood sugar levels, and as you’d expect, quite a few trials have shown it to be beneficial. It contains compounds that help regulate insulin secretion and improve insulin sensitivity. Gymnema Sylvestre has also been shown to reduce sugar cravings and support weight management, which is essential to managing insulin resistance. Consider incorporating Gymnema Sylvestre into your routine as a supplement or tea.
- Most Common Trial Dosage: 200mg
Vitamin C
Vitamin C is an essential vitamin that may improve insulin resistance. Studies have found that vitamin C supplementation reduces fasting blood glucose levels and HbA1C, measuring average blood sugar levels over the past three months. Vitamin C is more effective in managing blood glucose when taken longer than 12 weeks and in individuals with higher baseline A1C levels. It’s worth noting that not hitting the RDI of 30-45mg a day increases the risk of developing insulin resistance.
- Most Common Trial Dosage: 500-2000mg
Vitamin D
Vitamin D is essential for numerous bodily functions, including insulin sensitivity. Research has indicated that individuals with insulin resistance often have lower magnesium levels in their blood. Supplementing with Vitamin D can help increase insulin sensitivity and improve glucose metabolism. One study found that oral Vitamin D supplementation improved insulin sensitivity in non-diabetic individuals with insulin resistance.
- Most Common Trial Dosage: 1000-4000IU
CoEnzyme Q10
CoEnzyme Q10 (CoQ10) is a naturally occurring antioxidant that plays a crucial role in energy production. Research suggests that CoQ10 supplementation can improve insulin sensitivity by reducing oxidative stress, a factor in insulin resistance. Clinical trials have shown that supplementing with CoQ10 for eight weeks has beneficial effects on blood glucose and insulin levels in women with PCOS.
- Most Common Trial Dosage: 60-100mg
Chromium
Chromium is an essential trace mineral that has been studied for its effects on insulin resistance and blood glucose control. Some studies suggest chromium supplementation improves blood glucose and insulin levels in individuals with hypoglycemia, hyperglycemia, and diabetes. It is believed to enhance insulin binding, increase the number of insulin receptors, and improve insulin sensitivity.
- Most Common Trial Dosage: 200mcg
Probiotics
Probiotics are beneficial bacteria that can support gut health and may help manage insulin resistance. A meta-analysis conducted in 2021 found that probiotic supplementation was associated with a modest but significant reduction in fasting blood glucose and HbA1C in individuals with type 2 diabetes. The most commonly used probiotic species in these studies were Lactobacillus acidophilus, L. casei, L. reuteri, Bifidobacterium bifidum, and B. longum.
- Most Common Trial Dosage: Varies depending on strain
Zinc
Zinc is another essential mineral that plays a crucial role in regulating insulin resistance. Individuals with type 2 diabetes often have lower-than-normal zinc levels in their bloodstream. Research has found that zinc supplementation can improve insulin sensitivity and reduce blood sugar levels. Zinc also protects cells from oxidative stress, which can be detrimental as type 2 diabetes progresses. Including zinc-rich foods in your diet or taking zinc supplements can be beneficial for managing insulin resistance.
- Most Common Trial Dosage: 8-15mg
Inositol
Inositol is a carbohydrate naturally produced by the body from glucose. Studies have shown that individuals with insulin resistance have increased inositol requirements. Insulin is believed to use inositol-derived compounds as chemical messengers to control cellular glucose uptake. Supplementation with inositol has been found to reduce insulin resistance in individuals with conditions such as polycystic ovary syndrome (PCOS) and gestational diabetes. It may also improve blood glucose and insulin levels in postmenopausal women.
- Most Common Trial Dosage: 2000mg
Green Tea Extract
Green tea is well-known for its numerous health benefits, including its potential to improve insulin sensitivity. Green tea contains polyphenols, such as epigallocatechin gallate (EGCG), which have been shown to enhance insulin action and reduce insulin resistance. Drinking green tea regularly or taking a green tea extract supplement may help support insulin sensitivity and overall metabolic health.
- Most Common Trial Dosage: Varies depending on the supplement, typically 250-500 mg per day
Psyllium
Psyllium husk is a fiber that forms a gel when combined with water. Studies have shown that psyllium effectively controls blood glucose levels with dietary changes. It is believed to slow down stomach emptying and the absorption rate of glucose in the intestines. Psyllium husk has also been shown to reduce post-meal blood glucose and insulin levels in individuals without diabetes. It is essential to start with a low dose of psyllium to avoid digestive problems and gradually increase the dose as tolerated.
- Most Common Trial Dosage: 5-10 grams per day, gradually increasing as tolerated
Magnesium
Magnesium is essential for moving glucose from the blood into cells and for carbohydrate metabolism. Low magnesium levels are typical in individuals with type 2 diabetes; insufficient magnesium can impair insulin function. Studies have shown that magnesium intake reduces the risk of type 2 diabetes by improving insulin resistance. While magnesium can be obtained from magnesium-rich foods, such as whole grains, nuts, and leafy greens, some individuals may require magnesium supplementation. Discussing magnesium supplementation with a healthcare provider to ensure the correct dosage is essential.
- Most Common Trial Dosage: 300mg
Berberine
Berberine is a naturally occurring compound in various medicinal plants, including barberry and goldenseal. Studies have shown that berberine improves blood glucose control and insulin resistance. The exact mechanisms are still being studied, but current research suggests that berberine may reduce branched-chain amino acids in the blood or alter the gut microbiota. The time it takes to see results with berberine may vary among individuals.
- Most Common Trial Dosage: 900-1500mg
Alpha-Lipoic Acid
Alpha-lipoic acid (ALA) is an antioxidant naturally produced by the body that helps regulate insulin sensitivity and secretion. Studies have shown that ALA can increase cellular glucose uptake by activating molecules that bind to insulin receptors. This enables glucose transport proteins to move to the cell surface and take up glucose from the blood.
- Most Common Trial Dosage: 300-600mg
Resveratrol
Resveratrol is a natural compound in grapes, red wine, and certain berries. It has antioxidant and anti-inflammatory effects and improves insulin sensitivity. Resveratrol activates a protein called SIRT1, which plays a role in regulating glucose metabolism and insulin sensitivity. Consuming foods rich in resveratrol or taking a resveratrol supplement may help support insulin sensitivity.
- Most Common Trial Dosage: 100-250mg
Omega-3 Polyunsaturated Fatty Acids (PUFAs)
Omega-3 fatty acids, found in fish and fish oil supplements, have been widely studied for their potential health benefits. While some studies have suggested that omega-3 supplementation may improve glycemic control, others have found no significant effects on HbA1c or fasting glucose levels in individuals with diabetes. More research is needed to fully understand the potential benefits of omega-3 supplementation for insulin resistance.
- Most Common Trial Dosage: 1000-4000mg
Ginseng
Ginseng is known for its many health benefits and has also been found to affect insulin resistance positively. Studies have shown that ginseng supplementation can lower HbA1C levels, reflecting average blood sugar levels over three months. Ginseng aids in glucose metabolism and absorption, reducing blood sugar levels and decreasing insulin production. Ginseng supplements can be an effective way to support insulin function and combat insulin resistance.
- Most Common Trial Dosage: 200-300mg, depending on the extract
Taurine
Taurine is an amino acid with antioxidant properties that may improve insulin sensitivity and reduce inflammation, which are crucial for managing insulin resistance. Studies have shown that taurine supplementation can enhance glucose uptake in skeletal muscles, improve insulin sensitivity, and reduce oxidative stress in individuals with type 2 diabetes or metabolic syndrome.
- Most Common Trial Dosage: 200-1000mg
Manganese
Manganese is an essential mineral that plays a role in carbohydrate metabolism and may help regulate blood sugar levels, supporting insulin sensitivity and glucose control. Some research suggests that manganese supplementation may improve insulin sensitivity and reduce the risk of insulin resistance by enhancing glucose uptake into cells.
- Most Common Trial Dosage: 2-5mg
Carnitine
Carnitine is a compound involved in energy metabolism, particularly the transport of fatty acids into mitochondria for energy production. Research suggests that carnitine supplementation may improve insulin sensitivity and glucose metabolism in individuals with insulin resistance or type 2 diabetes. Carnitine may also help reduce oxidative stress and inflammation associated with insulin resistance.
- Most Common Trial Dosage: 500-2000mg
Vanadium
Vanadium is a trace mineral that may help lower blood sugar levels by mimicking the effects of insulin and improving insulin sensitivity. Studies have shown that vanadium supplementation can reduce fasting blood glucose levels and improve glucose tolerance in individuals with type 2 diabetes or insulin resistance. However, more research is needed to determine the optimal dosage and long-term effects of vanadium supplementation for managing insulin resistance.
- Most Common Trial Dosage: 10-100mcg daily
Biotin
Biotin, or vitamin B7, is involved in glucose metabolism and may help improve insulin sensitivity. Research suggests that biotin supplementation can improve glucose tolerance and reduce insulin resistance in individuals with type 2 diabetes or metabolic syndrome. Biotin may also support pancreatic function and insulin production, further contributing to improved blood sugar control.
- Most Common Trial Dosage: 10- 100mcg
Folate
Folate, also known as vitamin B9, is involved in lowering homocysteine levels, which have been associated with insulin resistance and an increased risk of type 2 diabetes. Some studies have suggested that folate supplementation may be beneficial in supporting glucose homeostasis and lowering insulin resistance. However, the evidence is limited, and further research is needed to establish the optimal dosage and long-term effects of folate supplementation for insulin resistance.
- Most Common Trial Dosage: 400-1000mcg
| Ingredient | Recommended Dose |
|---|---|
| Cinnamon | Up to 1-6 grams per day |
| Gymnema Sylvestre | 200-800 mg per day |
| Vitamin C | 500-2000 mg per day |
| Vitamin D | 1000-4000 IU per day |
| CoEnzyme Q10 | 50-200 mg per day |
| Chromium | 200-1000 mcg per day |
| Probiotics | Varies depending on the strain and formulation |
| Zinc | 8-11 mg for women, 8-15 mg for men per day |
| Inositol | 2000-4000 mg per day |
| Green Tea Extract | Varies depending on the supplement, typically 250-500 mg per day |
| Psyllium | 5-10 grams per day, gradually increasing as tolerated |
| Magnesium | 310-420 mg for adult women, 400-520 mg for adult men per day |
| Berberine | 900-1500 mg per day, divided into three doses |
| Alpha-Lipoic Acid | 300-600 mg per day |
| Resveratrol | Varies depending on the supplement, typically 250-500 mg per day |
| Omega-3 PUFAs | 1000-4000 mg of combined EPA and DHA per day |
| Ginseng | 200-400 mg of standardized extract per day |
| Taurine | 200-2000 mg per day |
| Manganese | 2-5 mg per day |
| Carnitine | 500-2000 mg per day |
| Vanadium | 10-100 mcg per day |
| Biotin | 10-100 mcg per day |
| Folate | 400-1000 mcg per day |
SugaSafe – The Best Supplements For Insulin Resistance
Ingredients
- Cinnamon 4:1 (250mg – equivalent to 1 gram), Ginseng (500mg), Berberine (1000mg), Gymnema (300mg), Vitamin D (400 IU), Chromium (500mcg), Vitamin B1 (1mg), Alpha-Lipoic Acid (600mg), Green Tea Extract EGCG (300mg), Biotin (16mg), Carnitine (1000mg), Coenzyme Q10 (60mg), Manganese (2.3mg), Potassium (100mg), Taurine (200mg), Vanadium (1mg), Vitamin B6 (1.7mg), Vitamin B12 (1.2mg), Vitamin C (75mg), Zinc (8mg)
So, assuming you’ve had a quiet look at the table, you’ll see many of these ingredients match up, and all except two, vitamin C and vitamin D, line up with the most common trial doses. It’s worth mentioning that the amount in SugaSafe still covers you for your RDI. And if we’re looking at SugaSafe compared to anything else, this is a country mile ahead. There are a couple of ingredients in here that aren’t on the list, and that’s because they’re relatively common deficiencies that can increase insulin resistance.
To cover the highlights, cinnamon, ginseng, and berberine are known for their ability to enhance insulin secretion and reduce resistance. Gymnema and chromium aid in sugar absorption reduction and insulin facilitation, and then core vitamins like vitamins D and B1 again have multiple studies showing them improving insulin resistance. And, of course, we have potent antioxidants like alpha-lipoic acid, green tea extract, and vitamins C and E to protect against oxidative stress, which can help reverse insulin resistance.
But there’s a lot more in there, and considering SugaSafe covers pretty much everything that you could fit into a four-capsule supplement, we’re convinced this is the best option on the market. And that’s before you factor in their money-back guarantee, making it risk-free. Overall, it’s pretty easy to see why we rate it as the number one option.
Other Things You Can Do For Insulin Resistance: Lifestyle Changes
Getting Enough Sleep
Adequate sleep is a foundational aspect of insulin sensitivity. Several studies have demonstrated a clear link between sleep deprivation and reduced insulin sensitivity. When you don’t get enough rest, your body’s ability to respond effectively to insulin can become impaired, leading to increased insulin resistance.
Conversely, catching up on lost sleep can help reverse the adverse effects of sleep deprivation on insulin sensitivity. Aim for 7-9 hours of quality sleep each night to support your body’s optimal insulin function and overall metabolic health.
Incorporating Regular Exercise
Regular physical activity is a powerful tool for enhancing insulin sensitivity. When you exercise, your muscles become more responsive to insulin, allowing them to utilize glucose from the bloodstream effectively. This immediate increase in insulin sensitivity can become more permanent with a consistent exercise routine lasting at least eight weeks.
Both aerobic exercise, such as brisk walking, running, or cycling, and resistance training, like weightlifting, have been shown to improve insulin sensitivity in individuals with and without diabetes. To experience the insulin-sensitizing benefits, aim for 30-60 minutes of moderate-to-vigorous exercise 3-5 days per week.
Managing Stress Levels
Chronic stress can have a detrimental impact on insulin sensitivity. When your body is in a state of stress, it triggers the release of hormones like cortisol, which can disrupt the normal functioning of insulin. Elevated stress hormones can lead to increased glucose production and decreased insulin sensitivity, putting you at a higher risk of developing insulin resistance and type 2 diabetes.
To combat stress’s adverse effects on insulin levels, incorporate stress-reducing practices into your daily routine, such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Managing stress levels can help maintain optimal insulin sensitivity and support overall metabolic health.
Losing Excess Weight
Extra weight, particularly around the midsection, significantly contributes to insulin resistance. Excess body fat, especially in the abdominal area, can produce hormones that promote insulin resistance in the muscles and liver.
Losing even a few pounds through a balanced diet and regular exercise can help improve insulin sensitivity and reduce your risk of developing type 2 diabetes if you have prediabetes. However, you must consult your healthcare provider before embarking on a weight loss journey to ensure it’s the best approach for your health needs.
Dietary Strategies to Boost Insulin Sensitivity
In addition to lifestyle factors, specific dietary changes can help enhance insulin sensitivity. Here are some critical dietary strategies to consider:
Increase Soluble Fiber Intake
Soluble fiber plays a crucial role in supporting the growth of beneficial gut bacteria, which have been linked to improved insulin sensitivity. Incorporate more soluble fiber-rich foods like oats, beans, lentils, avocados, and berries into your diet.
Consume More Colorful Fruits and Vegetables
A diet rich in antioxidant-dense, colorful fruits and vegetables has been associated with higher insulin sensitivity. These plant-based foods are packed with beneficial compounds that can help reduce inflammation and oxidative stress, contributing to insulin resistance.
Reduce Carbohydrate Intake
Eating a diet lower in carbohydrates and incredibly refined and processed carbs can help improve insulin sensitivity. Consuming smaller portions of carbohydrates throughout the day and prioritizing low-glycemic index (GI) carb sources can make insulin’s job easier and promote better insulin sensitivity.
Limit Added Sugars
Added sugars, exceptionally high fructose corn syrup, and table sugar have been linked to increased insulin resistance. Reducing your intake of foods and beverages high in added sugars can help support better insulin sensitivity.
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Disclaimer:
Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have converts following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products have not been confirmed by FDA approved research. These products are not intended to diagnose, treat, cure or prevent any disease.
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Content oversight and quality assurance provided by Prairie Mountain Media. Prairie Mountain Media advertising leadership oversees sponsored, native, and paid content on this platform, ensuring its quality, relevance, and helpfulness for our audience. Articles attributed to this byline are authored by paying advertisers. The editorial team did not contribute to these pieces, and the opinions expressed do not necessarily represent those of the editorial staff. Refer to our partner statement to better understand the nature of the relationship. The sponsor retains responsibility for the content and holds the copyright to their material.
