In this article we will cover the top 5 supplements to help you overcome insulin resistance. We will also briefly review the mechanisms through which they work.
If you have insulin resistance and are serious about reversing the condition, then you should definitely use all of the supplements mentioned here in addition to the nutrition and exercise recommendations.
Here’s the Top 5 Supplements For Insulin Resistance
- Omega-3s (specifically fish oils)
- Spices / herbs
- Protein powder
- Other nutrients
Omega-3s (fish oil)
Research has shown fairly conclusively that omega-3s (fish oils) are essential for people with insulin resistance.1,2,3 It is estimated that 5-10 standard fish oil capsules should be consumed per day; ideally 2-3 with every meal.
The reason why fish oils are so beneficial is because fats and oils are a major component of our body’s cell membranes. This is where the insulin receptors are located.
Since the quality of the fats/ oils we consume affect the fluidity of our cell membranes as well as signalling within the cell, there is no doubt that increasing your intake of fish oils will help to improve insulin sensitivity.
Furthermore, fish oils appear to be superior to other forms of omega-3s for improving insulin sensitivity. This is probably due to them being long-chain fatty acids as opposed to medium or short-chain fatty acids.
The medium-length chain fatty acids from flax seed oil (a source of omega-3s) for example, may be converted into the long-chain fatty acids in the body but the process isn’t very efficient. Therefore, it’s probably easier to consume the long-chain fatty acids directly from fish oils unless you have an allergy to them.
It is interesting to note that even though a high fat diet is strongly correlated with insulin resistance (discussed in the causes of insulin resistance), consuming a substantial amount of fish oils offsets the negative effects.4,5
Studies conducted on the traditional diets of Alaskan Eskimos demonstrate this.
There is no doubt that fish oil is one of the top supplements for insulin resistance.
There are several minerals that can assist the body in reversing insulin resistance. They are: chromium, vanadium, and selenium. They act as ‘glucose disposal agents’ (GDAs). This means they assist the body in removing glucose (and other nutrients) from the blood stream and shuttling them into the body cells.6,7,8,9
Zinc is another mineral that may be beneficial for people with insulin resistance. Since zinc is important for the synthesis of insulin, it is highly likely that a person with insulin resistance (and who has produced excess insulin for a long time) may be deficient in zinc.
Therefore, zinc supports the pancreas and its function and may prevent insulin resistance from progressing to type 2 diabetes.
Spices / herbs
There is a massive range of spice and herbs that act as glucose disposal agents as well. These include: cinnamon, fenugreek seeds, turmeric, garlic, chilli, bay leaf, onion, parsley, rosemary and sage. Plus many more. Therefore, using supplements containing these spice/ herbs as well as using them in your cooking on a regular basis will help to reverse insulin resistance.
Since a low-carb diet is essential for people wanting to reverse insulin resistance and a high fat intake makes insulin resistance worse, it is important that people with insulin resistance have a relatively high intake of protein int their diet.
Accordingly, it is imperative that a person with insulin resistance consumes protein from the leanest sources possible and the leanest sources of protein available today is protein powder. In fact, a single serve of high-quality protein powder contains approximately 24 grams of protein, 3 grams of carbohydrate and 1 gram of fat.
It is the ideal mid-morning and/ or mid-afternoon snack for someones with insulin resistance.
Protein powder is definitely one of the best supplements for insulin resistance.
There are a variety of other nutrients that are great supplements for insulin resistance. These include: taurine, D-pinitol, corosolic acid, and alpha lipoic acid (ALA). Some of them may be present in food in small quantities but are generally not supplied in the diet in therapeutic amounts. Therefore, they are best used in supplement form.
Overall, if you have insulin resistance then you are well-advised to use ALL of the supplements mentioned here.
By combining these supplements for insulin resistance with a suitable Insulin Resistance Diet and exercise program, you will be able to achieve normal range blood glucose levels and reverse insulin resistance.
If you, or someone you know has insulin resistance and would like to know how to overcome the condition, then I highly recommend reading, Your Complete Type 2 Diabetes Treatment Plan. It will provide you with everything you need to know to reverse insulin resistance!
Also, if you would like a product that can assist your body in reversing insulin resistance, then get a bottle of BCN’s MultiSpice