Magnesium, in particular, is an extensively studied mineral that has been shown to function in the management of hyperglycemia, hyperinsulinemia, and insulin resistance (IR) action.
Fortunately, taking magnesium has been found to improve insulin resistance. Magnesium has many nice side benefits including regulating the HPA (adrenal) axis, improving sleep, supporting progesterone, curbing sugar cravings, and reducing inflammation.
Magnesium taurate may be the best form of the mineral for managing high blood sugar, according to Healthline. The manufacturer of these capsules claims that this form is also easier on the stomach, and can help with stress, anxiety, and maintaining a healthy heart rate.
Chromium, Magnesium, Alpha-Lipoic Acid, Berberine, Cinnamon, Fish Oil and Vitamin D are seven powerful supplements that can help manage insulin resistance. Each of these supplements offers distinct benefits and mechanisms of action in promoting insulin sensitivity, glucose metabolism and overall metabolic health.
Exercise is one of the fastest and most effective ways to reverse insulin resistance. Eat a balanced diet emphasizing vegetables, proteins, and low-fat dairy. Moderating your carb intake can help with weight loss and decreasing insulin resistance. Lose weight, especially around the middle, if possible.
A 2019 study by ELDerwawi et al looking at oral magnesium supplementation on glycemic response among type 2 diabetes patients found that daily administration of 250 mg of elemental magnesium for three months showed significant improvement in HbA1C insulin levels compared to a control group. ³
Magnesium deficiency produces insulin resistance and increased thromboxane synthesis.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
Supplements high in magnesium, berberine, chromium and resveratrol improve insulin sensitivity. Fenugreek, turmeric, ginger, and garlic are a few herbs and spices that have had potential outcomes for improving insulin sensitivity.
Taking small steps, such as eating healthier foods and moving more to lose weight, can help reverse insulin resistance and prevent or delay type 2 diabetes in people with prediabetes. Physical activity can help prevent or reverse insulin resistance and prediabetes.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
The researchers found that in people at high risk of diabetes, including those with prediabetes, magnesium supplements significantly improved fasting blood glucose. Magnesium supplements also significantly reduced insulin resistance and improved the glucose response to the two-hour glucose load tests.
Low Vitamin D May Contribute to Insulin Resistance
And what's concerning is that low levels of vitamin D—also dubbed the “sunshine” vitamin—are all too common, especially among older adults and people of certain ethnic/racial groups.
Low levels of vitamin D have also been found to be associated with diabetes and metabolic syndrome (12, 13). Furthermore, improvement of insulin resistance and glycemic parameters has been shown following vitamin D replacement as well as folate and vitamin B12 therapy (14, 15).
Chromium
Since the discovery of chromium (Cr) as an essential trace metal in 1955 [45], it has been found to effectively improve glucose tolerance by reducing insulin resistance.
Improves Insulin Resistance
When compared to women without PCOS, women with the syndrome have higher levels of insulin, with most women with PCOS having insulin resistance. An important role of magnesium is in glucose and insulin regulation to help glucose enter cells where it is used for energy.
Among them are weight loss, exercise, glucose-lowering medication, and changes in food choices or eating habits. Tom says exercise is the most effective tool. Exercise helps by reducing body fat, which makes cells less resistant to insulin, and by building muscle, which helps the body use insulin more efficiently.
You'll need to get a blood test that checks your blood sugar levels. Likewise, you won't know if you have most of the other conditions that are part of insulin resistance syndrome (high blood pressure, low "good" cholesterol levels, and high triglycerides) without seeing your doctor.
Research also indicates that ACV increases insulin resistance after a high-carbohydrate meal by improving insulin sensitivity, which can prevent blood sugar spikes after eating. Human studies have shown that ACV delays gastric emptying, also preventing blood sugar spikes, when given with a starchy meal.
Eggs are an excellent protein source with all nine essential amino acids and less than 0.5 grams of carbs, making it ideal for weight loss and for overcoming insulin resistance.
Many herbs are beneficial in insulin resistance, including bitter melon, goat's rue, and gymnema. A professional naturopath or herbalist should prescribe herbal medicine.