Part 5 Insulin Resistance in Menopause - Herbs and Supplements
In managing insulin resistance and improving insulin sensitivity, diet is your most powerful tool. Also, there are some supplements and hers that may amplify or enhance your dietary changes. These may allow you to experience and feel quicker results sooner.
Several supplements have been studied for their potential benefits in improving insulin sensitivity and managing insulin resistance. Here are some supplements that have shown promise in supporting insulin sensitivity:
Alpha-Lipoic Acid (ALA): ALA is a powerful antioxidant that has been shown to improve insulin sensitivity and reduce insulin resistance. It may also help reduce inflammation and oxidative stress, which are associated with insulin resistance and type 2 diabetes.
Berberine: Berberine is a compound found in several plants, including goldenseal and barberry. Studies suggest that berberine may help improve insulin sensitivity, reduce blood sugar levels, and lower cholesterol levels. It may also have anti-inflammatory and antioxidant effects.
Cinnamon: Cinnamon contains compounds that mimic the action of insulin and may help improve insulin sensitivity. Some studies have shown that cinnamon supplementation can lead to modest improvements in blood sugar control and insulin sensitivity in people with insulin resistance or type 2 diabetes.
Magnesium: Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body, including glucose metabolism and insulin action. Low magnesium levels have been linked to insulin resistance and type 2 diabetes, so supplementing with magnesium may help improve insulin sensitivity.
Vitamin D: Vitamin D deficiency has been associated with insulin resistance and an increased risk of type 2 diabetes. Supplementing with vitamin D may help improve insulin sensitivity and reduce the risk of developing type 2 diabetes, especially in individuals with low vitamin D levels.
Chromium: Chromium is a trace mineral that plays a role in glucose metabolism and insulin action. Some studies suggest that chromium supplementation may help improve insulin sensitivity and reduce blood sugar levels, particularly in people with chromium deficiency.
Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, have anti-inflammatory properties and may help improve insulin sensitivity. Supplementing with omega-3 fatty acids may be beneficial for individuals with insulin resistance or type 2 diabetes.
Resveratrol: Resveratrol is a compound found in red wine, grapes, and certain berries. Studies suggest that resveratrol supplementation may improve insulin sensitivity, reduce inflammation, and lower blood sugar levels in individuals with insulin resistance or type 2 diabetes.
Supplements don’t suit everyone, for a variety of reasons. Several medicinal herbs have been studied for their potential to improve insulin sensitivity and support metabolic health. Here are a few herbs that may help with insulin sensitivity:
Cinnamon: Cinnamon contains bioactive compounds that may improve insulin sensitivity and enhance glucose metabolism. Studies have shown that cinnamon supplementation may lower fasting blood sugar levels and improve insulin sensitivity in people with insulin resistance or type 2 diabetes.
Fenugreek: Fenugreek seeds are rich in soluble fiber and compounds that may help improve insulin sensitivity and reduce blood sugar levels. Research suggests that fenugreek supplementation may improve glycemic control and insulin sensitivity in individuals with diabetes or insulin resistance.
Ginseng: Ginseng, particularly American ginseng and Asian ginseng (Panax ginseng), has been studied for its potential to improve insulin sensitivity and glucose metabolism. Some studies have found that ginseng supplementation may lower blood sugar levels, improve insulin sensitivity, and enhance insulin secretion in people with diabetes or metabolic syndrome.
Berberine: Berberine is a compound found in several plants, including goldenseal, Oregon grape, and barberry. Research suggests that berberine may have insulin-sensitizing effects and can help improve glucose metabolism. Studies have shown that berberine supplementation may reduce blood sugar levels, improve insulin sensitivity, and lower cholesterol levels in people with diabetes or metabolic syndrome.
Gymnema Sylvestre: Gymnema sylvestre is a traditional herb used in Ayurvedic medicine to help regulate blood sugar levels. Studies have suggested that gymnema sylvestre supplementation may improve insulin sensitivity, stimulate insulin secretion, and reduce sugar cravings in individuals with diabetes or insulin resistance.
Bitter Melon: Bitter melon, also known as bitter gourd or Momordica charantia, is a tropical fruit commonly used in traditional medicine for its anti-diabetic properties. Research indicates that bitter melon may help improve insulin sensitivity, reduce blood sugar levels, and enhance glucose uptake by cells.
Holy Basil (Tulsi): Holy basil, also known as tulsi, is an adaptogenic herb that has been shown to possess anti-diabetic properties. Studies suggest that holy basil may help improve insulin sensitivity, reduce blood sugar levels, and protect against diabetes-related complications.
A few disclaimers: supplements and herbs can’t replace a good diet. They can enhance a good diet, allowing you to experience results sooner but they are not intended, nor can they replace a good diet.
Also, this Information is for educational and information purposes only. It is not a substitute for professional advice or treatment. The supplements and herbs are not appropriate for everyone and therefore you need to get professional advice before taking any of the listed supplements and/or herbs.